Sleep Well by Wellness Warehouse

SPINE ALIGN

Meet the family

INSOMNIACS TOOLBOX

5RHYTHMS DANCE Movement with emotion

WIN

WAYS TO GET TO SLEEP

A Himalayan Salt Crystal Lamp

TOSSING & TURNING

BECOMING FLEXITARIAN

Find solutions to sleep disorders

Eat what your body needs

Sleep well August 2013 FREE AT WELLNESS STORES R10 (incl. VAT) OUTSIDE WELLNESS STORES Offers valid from Thursday 1 August until Saturday 31 August ‘13. Selected items may not be available at certain stores. We reserve the right to limit quantities. E.&O.E.

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publisher's letter Winter is such an amazing time to catch up on sleep, especially when the sun goes down so much earlier and bedtime creeps in sooner. As you’ll read in these pages, sleep should be viewed as a vital part of your health and wellness journey. Everyone experiences a sleepless night from time to time, and I’ve certainly had my share of disrupted nights with my little man (so I’m definitely taking notes on the tips in our Love Well feature), but to consistently sleep badly is incredibly damaging to your health – so, take note of our tips for insomniacs and do what you can to get your sleep patterns back into balance, naturally.

contents 12

We also outline some unusual places to sleep and I must admit I’ve been eyeing out a suitable place to hang a hammock. We interview a young man whose journey towards health has led him on a wild taste adventure and given him a passion for all things healthy, or what he calls sexy. His drive and energy to get his message to people to wake up and listen to their bodies is inspirational and I’m sure you’ll be motivated to be more mindful of what your body needs and wants after reading his journey.

10 15 16 54

Our Move Well section focuses on a movement meditation practise developed by Gabrielle Roth in the late 1970s – 5 Rhythms draws on world philosophical traditions and Gestalt therapy. The dance focuses on the belief that everything is energy and moves in waves, patterns and rhythms; putting the body in motion to still the mind.

In Look Well, we’re reminded again of the importance of keeping our skin protected and how to deal naturally with pigmentation issues. We salute Women's Day and wish all women everywhere a fabulous celebration filled with recognition and love. I hope this issue is enriching and inspires you to LIVE LIFE WELL.

Yours in wellness

26 28

Sleep tight

Dr Sean Gomes, Co-founder

46 We belong to HSASA. Members of the HSASA adhere to a Constitution and Code of Practice that ensures that their store provides responsible information and products to their customers. HSASA is a body that strives to uplift the health shop industry by ensuring responsible and ethical practices to meet the needs of their customers. To encourage trust and confidence in their practices when engaging with their customers. To ensure that all owners and employees have adequate training and education.

EDITORIAL PANEL PUBLISHER: Dr. Sean Gomes EDITOR: Robyn Wilkinson robyn@wellnesswarehouse.com DESIGN & ILLUSTRATIONS: Inge Smit & Lizanne Smit design@wellnesswarehouse.com LIFE COACH: Glenn-Douglas Haig ADVERTISING & DIRECTORY ENQUIRIES: Sue Dall, cell: 084 707 4477 wellmag@wellnesswarehouse.com Rouxmia Bougas, cell: 082 381 4439 rouxmia@wellnesswarehouse.com HEALTH ADVISOR & PHARMACIST: Felicia Rubin DIETITIAN: Melissa Gomes PRINTER: Die Nooitgedacht Pers

ON THE COVER: Marine Paulsen MAKE UP ARTIST: Minke du Plessis PHOTOGRAPHER: Sue Dall LOCATION: Cape Town

STORE LOCATIONS

48 52 56

Wellness Warehouse Kloof Lifestyles on Kloof, 50 Kloof Street, Cape Town. 021 487 5420

EAT WELL Fabulous Flexitarian – James Kuiper owner of Sexy Foods explains how sensing what your body needs and the effect food has on you is the best way to know what to eat.

RECIPES 'Poulet sous la Couette' (Chicken under a Duvet) - Make this feast with a free range chicken stuffed with wild rice and lemon zest. Brew up your own Chai Tea with a variety of spices. Black Bean Dip is yummy on crackers Peanut Butter that can be made at home

BE WELL The ABC’s of Z’s - Nothing is worse than not being able to sleep, overcome insomnia with our 15 suggestions and tips. Tossing & Turning - Certain sleeping disorders are fairly common, see what they are and how to best deal with them. Dream your own Dreams - examine the in’s and out’s of taking sleeping pills. Dancing between Light & Dark – an explanation on how melatonin works.

LIVE WELL Bedding Down - Wether you choose a Japanese style Futon, a straw mat, sumptuous mattress or waterbed, what constitutes your bed can have a major effect on how well you sleep. Tent to Treehouse – from under the stars to a hammock and salt cave we look at different adventurous sleeping options.

MOVE WELL Doze Off with Qigong - Exercises like the ‘Mother Breath’ and ‘Energy Focus’ help put your body in a state of rest ideal for sleep. 5 Rhythms Dance – Movements like flowing, staccato, chaos, lyrical and stillness empty the body of angst and replace it with vibrant nourishing energy.

LOVE WELL Let Mum Sleep – Tested ways to encourage a good night’s sleep that include bedtime rituals, swaddling and co-sleeping. Baby Naps and the Time Between – guide your baby into sleeping habits by better understanding his or her sleep cycles.

LOOK WELL Natural Pigmentation Recipes – mask and improve skin pigmentation with natural recipes and care.

Wellness Warehouse Cavendish & Wellness Home Cavendish Cavendish Square, Cnr. Dreyer & Main Rd, Claremont, Cape Town. 021 673 7200, 021 671 8083 Wellness Select Cape Quarter Cape Quarter, Somerset Road, De Waterkant, Cape Town. 021 425 4707

Wellness Select Palmyra Palmyra Junction, Claremont, Cape Town. 021 671 2363 Wellness Select Wembley Square & Wellness Cafe Wembley Wembley Square, Gardens, Cape Town. 021 461 3775, 021 462 1007

regulars 8

Wellness Select Seapoint Piazza Da Luz Mall, Seapoint, Cape Town. 021 434 0460 Wellness Select Plattekloof Plattekloof Village, Plattekloof, Cape Town. 021 558 7106 Wellness Select Gardens Gardens Shopping Centre, Mill Street, Cape Town. 021 461 2661 Wellness Green Living Lifestyles on Kloof, 50 Kloof Street, Cape Town. 086 078 4542

This magazine is printed on Hi-Q Matt from a certified environmentally friendly company and Chain of Custody principles as set out by the Forest Stewardship Council.

Wellness Support Office 261 Bree Street, Cape Town

www.wellnesswarehouse.com

021 480 9500 ®

Meet our supplier Spine Align – the family business with innovative products for back support.

20 37

Life Coach Glenn Douglas helps us find balance in busyness. Eco Diva Nicole Sherwin suggests bringing on the perfect sleep

Classified – Find out what’s happening in your wellness community

Competitions – WIN a Himalayan Crystal Salt Lamp – the ultimate

state before bedtime with an Eco Diva bath bomb you can make at home. with workshops, retreats, therapies and more. bedside companion

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 doubt as to the efficacy of any claims made.

well said... FOOD, FLOWERS & WINE Get out and about in August with lots of good food and wine, a drive to see the flowers and a homemaking revamp.

WOMEN'S DAY EVENT 10th AUG Celebrate Women's Day with Roger Goode at The Side Show. Featuring a spectacular fashion show and pamper area with complimentary manicures and hair styling. Goodie bags are available for pre sold VIP ticket holders. Tickets available at quicket.co.za. Contact: Shana@ nawtymedia.net or cell: 082 0770 335

SLOW FOOD & WINE 10th-12th AUG This is the 6th annual Robertson Slow Food and Wine Festival serving up traditional country dishes cooked in the homes of the wine-making families of the area. Book now to make sure you get in.

HERMANUS FOOD & WINE FESTIVAL Between the 9th and 11th August, you can attend one of the premier wine festivals in South Africa. The festival is taking place at the Hemel-en-Aarde Wine Village and is suitable for families and children. There will be delicious wine, countless food tastings, music and entertainment.

BLISTERS FOR BREAD 26th AUG

YOU SAID IT… WE TRIED IT

Point Break Gym just off Kloof Street in Gardens This month I sauntered down to Point Break Gym to see why I kept hearing about Ryan Botha’s new gym. As an ex football pro he certainly knows about training and specialises in weight management, sports specific fitness for any athlete, muscle tone, core integrated balance, body strengthening and much more. Right now they do one-on-one sessions but Ryan says they will be accommodating group sessions soon. If you want to get in shape for summer, this will help you achieve your goals. It’s important to have a gym that’s easy to get to, this one is central and convenient. Try a nice hard workout with your own personalised programme designed to help you reach your goals. It’s fabulous for professional assistance whether you want to lose weight, build muscle, perform better in gym or just look good for the sake of well being. Some of our local celebrities can be spotted there – think Janez Vermeiren, Tracey McGregor and Leeanne Roberts. And just look at the bodies they have! Gym can be quite daunting for beginners, but with Ryan you can feel confident and did I mention, he is really easy on the eye too! Call Ryan on 0741442237 ryanbotha3@gmail.com or Masi on 0727953046

This is an annual Charity Fun Walk that starts at Green Point Cricket Club and is all about raising funds for the Peninsula School Feeding Association (PSFA). You don’t have to be seriously competitive – you can be a stroller along for the fun. The race is geared to feeding the school children of the Western Cape.

Tell us how you feel, what you like or don’t like, or anything else you would like to say about your experience of Wellness Magazine or Wellness Warehouse. We’d just love to hear from you and you might win a suprise prize. Email robyn@ wellnesswarehouse.com, send us a tweet @wellnews or find us on facebook

CUSTOMER L VE Everytime I go to Wellness Warehouse I spend WAAAY too much money haha! Too much awesome stuff. Shopping there is always the best experience ever. The products are good, the shoppers are happy, and the employees are friendly. Every other supermarket just makes me feel depressed and you can tell everyone else feels the same way whether they realise it or not… Eric Chowles Comments: My fav indulgence used to be clothes, now it is wellness warehouse :-) if i feel in a spending mood i go there. Susan Mulder I can never be there shorter than 90 minutes.. i go through EVERY aisle reading and learning and enjoying. Laura Melanie Berkel THANK YOU ERIC! We are treating you to a buffet lunch. Please email rouxmia@wellnesswarehouse.com to claim your voucher.

SMELL THE FLOWERS 24th - 31st AUG Head off to Clanwilliam and Hopefield for their annual wildflower shows. Expect to see hundreds of species of fynbos and wild flowers indigenous to the Western Cape and the Cape Floral Kingdom. Clanwilliam is from 24th to 31st August and Hopefield is on from 26th to 29th August. Whether serious botanist or simple flower child you will love the experience.

WINNERS

We are delighted to announce Lela Rabie as the winner of the Moonstone pendant competition and Audrey McGregor as the winner of the Dr Hauschka facial.

BEDSIDE BLISS

Imagine a bedside lamp that not only has a beautiful glow, but that charges the atmosphere with rejuvenating clean air.

WIN

Himalayan Crystal Salt lamps emit negatively charged ions that have been found to help with asthma (www.universalvision.co.za/asthma) and depression, to improve sleep, boost immunity and healing as well as minimise electromagnetic radiation. We love the way they look and rate them the perfect bedside companion for a cleansing healing sleep. The lamps come in various shapes like the crystal ball shape, pyramid, fire ball and natural salt pillar shape and range from R200 upwards.

To stand a chance to win, simply log onto www.wellnesswarehouse.com/ competitions and follow the prompts. Competition ends on 31st August 2013.

www.wellnesswarehouse.com

EDITOR’S CHOICE

FOLLOW YOUR DREAMS

So often we think of dreams as things unattainable, things you mull about in your head, luxuries that happen to people who are wealthy or lucky rather than things you make happen. Dreams should be realities that we actively work to make happen. You don’t need to believe it will be easy or happen quickly but you need to believe in the possibility. Use these five guiding steps to make yours come true. 1. Believe your dreams are possible. 2. Work towards making them happen (even if it is tiny steps you do, start somewhere). 3. Don’t listen to reasons why they can’t happen, find reasons why they can. 4. Prioritise your dreams, don’t leave them in a faraway place. 5. Be flexible about how they get fulfilled (notice opportunities that may fulfil your dreams but in a slightly different way). “Don’t be distracted by your problems, rather be led by your dreams”

Dream on

This sweet necklace has a dream charm meant to enhance and stimulate your dream power. Wear it to remind you of how you can make your dreams come true. Angel Heart necklace R179.99. Available at Kloof, Cavendish & online only. Quick Ref Code: 0004588

Snuggle up

If you love cuddling soft toys, don’t hold back. Research in our feature article shows you are not alone. Besides, having a cuddly toy is emotionally stabilising and comforting. Dandelion Soft Toy R144.99. Available at Kloof & online only. Quick Ref Code: 0013279

Forever young

This all-in-one Anti-ageing cream is made from all natural ingredients designed to nurture and restore the skin. All their products are dermatologically tested, hypoallergenic and suitable for sensitive skins. Human + Kind Anti-Ageing Cream R299.99. Available at Kloof, Gardens, Cavendish & online only. Quick Ref Code: 0015220

Sleep well

Feel good about drinking this amazing tea in the evenings before you go to sleep. It has healing qualities and properties that enhance your body. It is also caffeine free and has a lovely taste. Akan Moringa Tea R46.99. Available at Kloof, Cavendish & online only. Quick Ref Code: 0016439

Shut it out

If noise is stopping you from getting a good sleep, be practical and shut it out with a pair of earplugs. These one’s are soft and easily mould to the shape of your ears. Bio Ears Soft Silicone Earplugs R74.99. Available at Kloof & online only. Quick Ref Code: 0000130

Bedside bliss

Amethyst is a meditative and calming stone which works in the emotional, spiritual, and physical planes to provide calm, balance, patience, and peace. It is also good for meditation and lucid dreaming. Rockchic Crystal Medium Amethyst R139. Available at Kloof & online. Quick Ref Code: 0004666

Plant some calm

Lavender grows quickly and easily. Plant some and you will see. Lavender has a lovely calming effect which you can get by picking off a bud and crushing it between your fingers. Paris Garden Lavender Grow Kit R115. Available at Kloof, Gardens & online only. Quick Ref Code: 0010086

Selected items not available at all stores. Items not listed at a particular store can be ordered for you or bought online.

livewell

" green living

Correct posture is a simple yet extremely important way to maintain a healthy spine, and critical in reducing the incidence and levels of back and neck pain.

Spine Align

meet the family When Steve Moubray, co-founder of Spine Align developed his pay off line ‘We watch your Back’, he meant it literally.

did you know? Back pain is the second most common reason people go to doctors in the US, the first being the common cold and flu. It is estimated that 10 million people in the USA are out of work or seeking assistance for back pain everyday and as many as 80% of adults are likely to experience at least one bout of back pain during their lives. Back pain sufferers are second in number to headache sufferers.

ou see, Steve is married to Sue McCallum, a highly established Chiropractor. Ingenious Sue, having seen one too many of her patients struggling with back problems, developed a special support cushion to help with postural alignment. Her support solutions were so effective, physiotherapists and other chiropractors also wanted them. Steve had years of listening to the in’s and out’s of back issues and their resultant sleeping problems. Chiropractics was a common discussion subject in the family especially as Sue shared a practice with her brother Roy McCallum. Because the two chiropractors were so busy with their patients, Steve, with lots of corporate and marketing experience behind him, decided to look more deeply into how he could get involved with the much needed back support solutions. The result was Spine Align which has now been in business for twenty years and seen the addition of 25 products to their offering. It’s a perfect everything you need to live life well

team, while the chiropractors work daily on treating patients, Steve gets all the research and expert knowledge he needs to develop products that really work. Spine Align supplies to a number of physiotherapists and chiropractors who also give them professional feedback on products. They have been with Wellness Warehouse from the very start and we are happy to say have supplied many of our shoppers with solutions to their back problems. Spine Align has back care solutions for all sorts of situations and places – the office, home, for travel (plane and car). They are serious about helping people discover the causes of their back ache and how to avoid it. Products like knee spacers, seat wedges, sleep pillows and variations of back supports help tremendously.

livewell green living

SUPPORTING LOCAL COMMUNITY

For twenty years Spine Align has used the same family in Bo Kaap to sew the cushion covers on their support cushions. Most products are sourced and manufactured in South Africa but when they can’t find them or reproduce them locally, they make sure they source from reliable international manufacturers.

Spine Align Products Yunnan Baiyao – a traditional Chinese anti inflammatory spray with over 100 years of healing history. This is used for rapid pain relief and healing from: Muscular & Joint Pain; Sprains; Stiffness; Open Wounds; Inflammation; Insect Bites and Stings; Sunburn and Cuts and Grazes

ADDING QUALITY AND AFFORDABILITY

Spine Align prides themselves on the prices they are able to offer. Many memory foam products come at a high cost, theirs are comparatively much more affordable. As Steve says, one of his main aims is to offer quality products that are affordable.

Snoreeze – This is a range of products that help to relieve snoring. These include a throat spray that lubricates the throat, a nasal spray and oral strips. The oral strips have a unique time-release formula, which coats the back of the throat throughout the night and reduces the vibrations of the soft tissues, helping to stop snoring.

PILLOW TALK

The contour neck pillow is one of Spine Align’s best-sellers. It is made from high density memory foam that moulds to your unique contours giving comfort and support to the neck while cradling the head. It may also help with snoring.

• Supports your head, neck and upper vertebrae for natural spine alignment and superior comfort

Spine Align Pillows & Back Supports – a range of memory foam pillows and different shapes and sizes of back and posture supports.

• Relieves headaches and neck problems • Reduces tossing and turning while sleeping • Recommended by leading chiropractors

Spine Aligh Classic Contour Neck Pillow R425.00

Steve Moubray at Spine Align Email: steve@spinealign.co.za | Cell: 083 227 5717 | www.spinealign.co.za

www.wellnesswarehouse.com

eatwell

sponsored recipe

RECIPE

Warm up with

Chai Tea

A very powerful blend of tea, spices and herbs called Chai has been specially used for centuries in India for treating various ailments and boosting general wellbeing and health.

t is an amazing digestive tea, it enhances the immune system, has antioxidant properties, heals inflammation and just tastes simply delicious. It has also been suggested that chai supports the prevention of cancer and has antibacterial effects. According to Ancient Indian Philosophy, the spices in Chai tea are considered calming and refreshing and offer peace of mind - the perfect remedy for the stresses of modern life. There are different formulas used to create chai, depending on different cultural traditions but the standard ingredients include: Black Tea: Tea itself is full of antioxidants. Black tea is known to protect the good cholesterol in your body, playing a role in protecting cardiovascular disease. Ginger: Great for digestion, improves circulation, boosts your immune system and reduces inflammation â&#x20AC;&#x201C; perfect for those who suffer from arthritis.

properties and will help fight ulcer pain and is antibacterial. Black Pepper: Black pepper speeds up your metabolism, studies have shown that black pepper is very useful in preventing fat accumulation. It is also offers antibacterial and antioxidant support. Cardamom: Helps detoxify the body, improve circulation and may also fight respiratory allergies. It is a mood booster, benefits your lungs, kidneys and heart. It is used in almost every Tibetan medicine formula. Make sure you spend your last winter month of the year, curled up with a good book, warm socks and a lovely cup of Chai enjoying the benefits it brings. Chai is an 'anytime of the day' drink. It's great for warming you up on cold winter mornings or wonderful for soothing and relaxing in the evenings. For traditional chai use a strong malty tea like Assam tea or a breakfast blend. Alternatively use whatever takes your fancy, Rooibos, Honeybush or your regular black tea.

SERVES: 4 cups of tea

INGREDIENTS 8 PODS OF CARDAMOM 4 PEPPER CORNS 8CM STICK OF CINNAMON 5CM PIECE OF FRESH GINGER 3 CLOVES 1TABLESPOON TEA OF CHOICE 2.5 CUPS WATER 1.5 CUPS MILK OR MILK ALTERNATIVE 1 TABLESPOON SUGAR OR SWEETENER OF YOUR CHOICE

METHOD Crush all the spices in a pestle and mortar. I find it best to crush one ingredient, then add the second and crush and so on. A coffee grinder will work too but it can make the pieces so small that they are not caught by the strainer when pouring. Add your spice mix, tea and sugar to water and milk in a pot on the stove, bring to a light boil and gently simmer for 5 minutes or so. Strain the tea into your favourite cup, sit back relax and enjoy.

Cinnamon: Known to balance blood sugar. It has anti-inflammatory, antibacterial and antioxidant effects. It also reduces fatigue, is known to open your breathing and did I mention it is an aphrodisiac? Clove: With love from Indonesia, helping with digestion, it contains pain relieving www.wellnesswarehouse.com

eatwell

healthy foodmarket

Black Bean Dip

Preparation time: 1 night for soaking, 2 hours for cooking and 10 minutes to prepare Serves 6 SERVES: 4 hungry adults PREP TIME: 1 hour

INGREDIENTS 1 CUP DRY BLACK BEANS 1 GARLIC CLOVE 1 TSP VEGETABLE STOCK POWDER 1 TSP CUMIN 1 TSP BRAGG’S AMINOS (OR SOY SAUCE) 2 TBSP MINED SCALLIONS OR 1 TBSP DRY ONION FLAKES 2 TBSP FRESH CORIANDER, MINCED

METHOD • •

• •

•

Soak the beans overnight in 3 cups of water. Drain and rinse well. Bring to a boil with 3 cups of fresh water. Reduce heat to simmer and cook for about 2 hours, until beans are tender. You may need to add a bit more water. Skim off any foam while cooking (this helps to reduce flatulence when eating). Once cooked, remove from heat and cool. Blend with the rest of the ingredients. Add a little water if they mash up too thick. Refrigerate before serving.

Treat yourself to a delicious instant gluten free snack

PRODUCTS AVAILABLE IN THIS RANGE INCLUDE: Bread mix's : Buckwheat Bread, Flax & Sunflower Loaf, Soft White Bread. Instant soups : Mushroom, Chicken, Tomato, Vegetable.

This recipe has been adapted from The Chopra Centre for Wellbeing and was originally developed by Ginna Bell Bragg and David Simon.

bewell

integrative health

If you've had even one sleepless night, you'll know that sleeplessness isn't for the faint-hearted.

The abc's of Z

Ask an honest scientist and they’ll tell you sleeping is a cure for sleepiness.

did you know? Insomnia can be divided into two categories: sleep onset – difficulty falling asleep, and sleep maintenance insomnia – difficulty staying asleep.

e know that sleeping is a necessary biological action for good physical and mental health, and we know our circadian rhythms generally dictate our sleep-wake cycles but sleep is also something millions of people worry about. If you’ve had even one sleepless night, you’ll know that sleeplessness isn’t for the faint-hearted. Waking up bleary eyed, with a foggy brain and not-too-sunny mood can put a serious damper on the day. And if the tossing and turning lasts for more than one night, you may be on a downward spiral experienced by insomniacs throughout the world. Although we’re told that 7-8 hours a night is optimal, it really is an individual need – Winston Churchill claimed only four hours everything you need to live life well

a night and he seemed to manage just fine during the Second World War.

INSOMNIAC’S TOOLBOX

If bed time fills you with trepidation, try our 15 tips to help you launch the journey towards the land of nod.

15 TIPS to help

you sleep >

bewell

integrative health

15 TIPS

5 LISTEN TO YOGA NIDRA: If you haven’t had

8 ADD RELAXING OILS: Add aromatherapy oils

they don’t breathe fully. Take some meditative time before bed to breathe deeply, filling not only your lungs, but your entire body with lifegiving oxygen. Sit or lie comfortably and inhale deeply to the count of 8. Exhale to the same count through your mouth. Repeat this four or five times, or until you feel relaxed and drowsy. Slow, deep and focused breathing sends signals to the brain that you are relaxed.

enough sleep and need rejuvenation, try Yoga Nidra. This is a form of relaxing yoga also known as yogic sleep or psychic sleep and is defined as a deep state that’s sleep-like, but with your thought processes fully in control. It consists of targeted visualisation exercises that draw the participant into deep relaxation. It assists in reducing anxiety and tension, symptoms of post traumatic stress disorder, headaches, chest pain, palpitations, dizziness and more. You may fall asleep during this practise, which is fine, but many yogis say that just 30 minutes of this practise offers the same rejuvenating benefits of several hours of sleep.

with relaxation and somatic properties to your bath or pillow. Try these bath recipes: 3 drops lavender oil and 1 drop clary sage in a teaspoon of milk for sleepiness; 4 drops lavender, 4 drops roman chamomile in a teaspoon of milk to calm nerves.

2 FIND YOUR SLEEP BUTTONS: Shiatsu

6 EMPTY YOUR MIND: If you’re just not able

to help you sleep > 1 BREATHE FULLY: Many people don’t realise

pressure points offer some relaxation. Press both thumbs firmly on the centre of your forehead, in line with the upper edges of your ears, for 10-15 seconds. Another pressure point is on the soles of your feet, between the second and third toe joints, about a third of the way between the tip of your middle toe to your heel.

3 QUIETEN YOUR MIND: Not being able to fall asleep is often down to thoughts bouncing around in your head. If counting sheep doesn’t work for you, create a serene scene in your mind (a beach, waterfall or beautiful mountain). Water works well because of its natural ebb and flow which you can match to your deepening breathing – imagine a ball floating on the water and follow its journey as it moves in and out with the waves or tide. If you need something more complicated to keep your mind from straying, imagine a man cycling slowly down a mountain path towards the sea. Breathe in the fresh natural smells, taste the air and shut out all other thoughts. This will also open up your brain’s creative pathway, important for sleep.

4 READ A STORY: Ban TV from your bedroom and pick up a good book, (not so good that it keeps you up until all hours) Go for short stories so you can have a natural end instead of having to choose when to cut a longer story short, or try reading a really boring book, that’ll automatically make you sleepy.

TIP COVER YOURSELF WITH A BLANKET BEFORE STARTING YOGA NIDRA AS YOUR BODY TEMPERATURE WILL DROP. ALSO, ENSURE YOU’RE COMPLETELY COMFORTABLE AND IF YOU EXPERIENCE ANY BACK PAIN, USE A THIN PILLOW TO SUPPORT YOUR LOWER BACK.

9 LEAVE OUT HEAVY MEALS: It makes sense not to eat a heavy meal before bedtime as heartburn is definitely a sleep-killer. Eat your evening meal three to four hours before bedtime. If you need a snack, eat tryptophanrich food (it’s a natural amino acid that has sedative effects), like a banana or glass of organic milk.

to push thoughts out of your head, keep a pen 10 CHECK YOUR BEDDING: It’s really quite obvious, but trying to fall asleep on a surface and piece of paper next to your bed so you can that’s lumpy, rickety, too hard or too soft will not write down intrusive thoughts as they arise. help at all. A good, firm mattress is essential, Stay away from using your cell phone to make so aim to replace yours at least every eight to notes as the phone’s glare will jolt your system ten years. Ensure your pillows are plumped and into being more awake. Once you have written cool and your sleeping clothes are soft and down everything you might be worried about, loose. Use natural fibres both to sleep in and your mind will feel more peaceful. It’s like taking for your linen. the thoughts out your head and leaving them behind on the paper. 11 TRIP THE LIGHT: One of the main reasons insomnia is on the rise (other than stress) is that 7 TAKE A BATH: A warm bath really does we’re constantly exposed to artificial lighting – help. Everyone has an optimal core body from street lights to cell phone glares. Switch temperature that induces sleep – no matter yours off in the hours before bedtime to help what the weather. A warm bath raises your your body’s ability to produce melatonin and temperature and as it falls into your sleepy-time induce sleep. Use table lamps with 40 watt degrees, you’ll begin to feel drowsy. bulbs, dimmer switches or better still, solar lamps or candles (this also cuts down on energy usage). Invest in blackout curtains for your bedroom, or a sleep mask to keep out intrusive light.

did you know?

Sweet smells can induce sweet dreams. A study revealed that people who are exposed to the smell of lemon or rose during sleep had happier dreams than those exposed to rotten egg smells. The dreams didn’t reflect the smells and participants didn’t remember the smells in the morning, but reported very different dream types. www.wellnesswarehouse.com

12 WORK IT OUT: Your body needs exercise to function optimally. Sitting for most of the day not only reduces your core muscle strength and allows bad fat to accumulate in your belly and surrounding organs, it also doesn’t allow you to burn of the necessary energy needed for sleep. But, try not to exercise too close to bedtime if you can. Exercise is energising and can keep you awake for long periods afterwards.

13 AVOID CAFFEINE: Hydrating during the day is vital, but taper off the liquid close to bed time to prevent a midnight loo-run. While some people seemingly aren’t affected by caffeine, it’s wise to stop drinking caffeinated beverages by 3pm each afternoon. Keep water next to your bed in case you wake up and consider drinking chamomile tea or a cup of warmed milk with a dash of cinnamon and honey before bed.

14 CLEAN UP YOUR ACT: Good sleep hygiene is important – and one of these essentials is keeping your bedroom for sleep and sex only. Televisions, workout equipment, a work desk – all those are definite no-nos. Stay away from stimulating colours, keep the lights low and the temperature comfortable. Train your brain to trigger sleep when you are in the bedroom. Keep work and worry outside.

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15 TAKE A SUPPLEMENT

Before you reach for a prescription, try a supplement to help restore your sleeping rhythm.

Melatonin Your body naturally produces melatonin and nature’s light helps cue your body to boost this production when the sun starts going down. As a supplement, melatonin is now available only on prescription, although it is natural. It's best to start on a small dose, however, as it takes a while before the effects begin to work with your unique circadian rhythm and daytime drowsiness is a common initial side-effect

Valerian This isn’t a quick fix for insomnia as it can take a while before the effects are realised, but it’s safe for use in children (although its safety in pregnancy hasn’t been established). It can cause stomach upsets and headaches initially.

Holy basil Your body maximises its production of cortisol (known as the stress hormone) at around 6-8am to help wake you up. If you are stressed, this spike can happen at three or four in the morning. so, if you tend to wake up at odd hours and can’t fall asleep again, holy basil can help adjust this biological action.

5Htp A precursor to serotonin, 5Htp is great for anxiety and can assist your body in producing melatonin for better sleep inducement.

TRY THIS AS A GREAT SLEEP AID: 1. Lie down on your back and breathe deeply. 2. Slowly become aware of first your right foot by keeping your mind on it for a few seconds. Move your attention up to your right knee, then your thigh and hip. Repeat the process on your left side. 3. Then take your attention to all parts of your body, your genitals, stomach, chest, right shoulder and arm, left shoulder and arm, throat, face and the top of your head. 4. Breathe deeply while taking in the sensations of your body. 5. Stay cognisant of your body, breathing deeply until you fall asleep.

Vitamin D Good for keeping daytime sleepiness at bay.

Helps your body convert tryptophan to niacin and serotonin, which regulate sleep and increase the REM sleep phase.

Passion flower Known for its anti-anxiety effects and this can be useful in getting your mind to relax for bedtime.

Research shows even marginal magnesium deficiency can prevent the brain from settling down at night. You can also get magnesium from food. Good sources include green leafy vegetables, wheat germ, pumpkin seeds, and almonds.

Jut because we are not out in the veldt tracking an animal or collecting plants does not mean we are not subject to the daily challenges that any predator would face. Our challenges are just presented differently. Being top of the food chain requires constant energy. We need to discern the real tracks in the sand showing us the way home to peace and sustainable survival, from the noise and nonsense that bombard us every day. Do not underestimate the effort required to simply navigate modern life – it’s far busier than it was even 10 yeas ago and it’s not going to slow down. Restorative sleep is essential to reaching your potential. Our bodies need the 5 stages of sleep, without which, we become slow, cranky and even depressed.

Rapid Eye Movement sleep happens mainly in the final third of the night and lasts about two hours. It is popularly associated with dreaming, but dreams can and do happen during all other sleep stages. During our dream state is when most solutions perculate to the surface from our subconscious to our conscious minds and this is where we find our moments of brilliance and work towards our full potential.

Magnesium

By Glenn-Douglas Haig

“Even the mighty eagle must come down to the treetops to rest” - this Ugandan proverb demonstrates a wealth of wisdom about managing strength and energy levels. It also allows letting go of the responsibility of being the greatest predator on earth – for that is what we are.

Different stages of activity between wakefulness and deep sleep is measured by an EEG or electroencephalograph. Studies continue but it is generally accepted that sleep patterns have five stages that repeat throughout the night. The first four are Non-Rapid Eye Movement sleep, and the last REM or Rapid Eye Movement sleep (where most dreaming takes place).

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SETTLE DOWN FOR THE NIGHT If you think of all the benefits of sleep you might want to work on having a good nourishing sleep life. Quality sleep boosts immunity, helps memory, improves the quality of daily life, it helps keep inflammation at bay, sharpens mental activity, helps balance weight and curb obesity, lowers stress, reduces the tendency towards depression, helps balance metabolism, boosts creativity and improves mood.

Nod off naturally Use Solal’s ‘Sleep Naturally’ to promote an all night rest and deep sleep faster. This product is non addictive all natural and helps some of the underlying causes of sleeplessness.

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Get it DELIVERED Because we know how busy you are, we have decided to bring your pharmacy goodies right to your doorstep. Who wants to step outside anyway when they’re not feeling too good. Just call us up on our super hot hotline 021 487 5423 tell us what you need and we will dispatch as soon as we can. Our Wellness Warehouse Kloof street store will deliver anything from the pharmacy to the City Bowl, Camps Bay and Atlantic Seaboard.

MONDAY TO FRIDAY For morning deliveries, call us before 10h00am or if you want it delivered in the afternoon don’t forget to call before 13h00. Cost R30 per delivery. Payment for deliveries can be done cash or on credit card.

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POP IN A FEW EXTRAS Visit our on-line shop product catalogue or reference our wellness magazine for anything extra you may need from our store to complete your basket. www.wellnesswarehouse.com

Dormeasan is an herbal sleep remedy made from extracts of freshly harvested, organically grown Valerian root and Hops in the form of liquid tincture. Because it’s natural it’s unlikely to leave you feeling groggy in the morning. This supplement helps ease worry around falling asleep, encouraging natural sleep patterns, helping you sleep better and wake up feeling refreshed.

A Vogel Dormesan 50ml R11299 Available at Kloof, Cavendish, Gardens, Seapoint & online. Quick Ref Code: 0001913

Safely rested Turn to homeopathy for a remedy that helps to settle an overactive mind and to restore a good sleep pattern. This one is safe to use during pregnancy, breastfeeding and infants.

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Deep sleep Turn to a relaxing butterscotch drink mix as a night cap. It is a perfect option to bring on a good nights sleep and acts as a soothing tonic for times of increased stress and anxiety. The action of Deep Sleep is gentle and balancing and may take several doses to reach optimal effectiveness.

Goodhealth Deep Sleep 30 capsules R29900 Available at all stores & online. Quick Ref Code: 0000036

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This 2-in-1 product combination contains two of nature’s best immunity boosters. Both Sutherlandia and Olive Leaf are revered as powerful natural antibiotics. This combination is safe to take on an on-going basis for maximum effect.

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BED TIME RITUAL Some time before you aim to sleep, start winding down. Turn down the lights or switch them off and light candles, have a long warm bath with fragrant oils, pour yourself a calming drink, play soft music and shake off the day. Dump all your worries and resolve to start again in the morning.

A synergistic blend of bio-available minerals and specialised herbs is designed to provide comprehensive support for the musculoskeletal system. The components of this formula work in concert to support healthy muscle relaxation and address occasional sleeplessness.

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Sink into sleep Anyone wanting a good nightâ&#x20AC;&#x2122;s sleep can take this scientifically formulated medicine. It stimulates melatonin formation and reduces anxiety.

Time travel If you struggle to sleep on your travels, try this all-natural miracle mouth spray that eases jet lag, tiredness, dehydration, feelings of disorientation and sleeplessness.

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Sweet dreams Burning aromatherapy oils before you go to bed is sure to bring a sense of calm. Try African Chamomile, Lavender or Immortelle to be sure of a sweet dreaming sleep.

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Herbal help Silent nights Create a home Spa feel by adding a few drops of aroma oils into your bath at night. You can also place a few drops on your pillow before you go to sleep or use for massage.

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This special tea can be used for calming and getting ready for sleep, for nausea, morning sickness, insomnia, colic babies, muscular pain, nervous disorders and stress related issues. You can even use the tea as a hair rinse to brighten the colour.

Valerian is well known for its sedative qualities and its ability to relax the central nervous system and the smooth muscle groups. It has been used as a sleeping aid for hundreds of years especially when there is difficulty falling asleep from nervousness. Use it for sleep disturbances, restlessness, pain, spasms and anxiety.

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Wellness formulations are prepared with care and use well researched ingredients to ensure the best effect, one that is natural and works together with your body. The Sleep Aid has certified organic herbs to help with Insomnia, anxiety and restlessness.

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Feeling sleepy or exhausted every day isn’t normal – getting adequate, quality sleep is vital for a healthy mind and body

Tossing turning

Other than insomnia, there are some sleep disorders that are relatively common and can be potentially life-threatening.

did you know? If you take less than five minutes to fall asleep, it’s a sign you’re sleep deprived. The ideal is 10-15 minutes, which means you’re tired enough to sleep deeply, but not so exhausted you’ll feel sleepy during the day.

o you feel sleepy during the day or wake up exhausted? While it’s quite normal to have a night of broken sleep every so often, especially if you’ve experienced some type of trauma, if your sleep is regularly disrupted, it’s important to take action.

as the muscles in your throat and tongue become weakened. Here are some tips to overcoming the snore trap:

SNORING

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If you wake up battered and bruised, it may not be down to sleepwalking – you partner may just be spending their sleepless nights boxing you and plotting your demise. But, aside from a potential rift in your relationship and possible black eyes, snoring can be damaging to your health – from the development of sleep apnoea to interrupted sleep. Snoring can sometimes be due to an allergy or overindulgence, or it can be from being overweight, specifically around your neck area. It also increases with age, everything you need to live life well

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Sleep on your side: sleeping on your back naturally puts pressure on your throat muscles, so they’re more likely to close slightly, blocking your airways. Lose weight: being overweight is an almost sure-fire way to begin snoring. Fat tends to accumulate in your neck area during the day, making your ability to breathe clearly at night all the more difficult. Alcohol: alcohol consumption causes your muscles to relax even further, as do sleeping pills. Allergies: having a stuffy nose or being blocked up will also induce snoring, so an antihistamine before bedtime can help in clearing those airways.

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Bite down: a mouth guard can assist in keeping your jaw in line (which tends to fall back when muscles are too relaxed) and this can help in keeping snoring at bay – be sure to use a wellknown brand that fits well to avoid accidental choking, though. Elevate: don’t just use pillows to elevate your head, try to slightly elevate your entire bed to keep your neck straight and opened.

SLEEP APNOEA Characterised by loud, continuous snoring, sleep apnoea is far more serious than just a loud noise. You also stop breathing temporarily throughout the night – from a blockage in your upper airways. This stops vital oxygen getting to your brain and body and is known to radically up your risk of acid reflux, high blood pressure and heart disease. The interrupted breathing also leads to night-time awakenings, even if you don’t remember in the morning. Once again, sleep apnoea can be caused by being overweight, so the first step in reducing your risk is to lose that excess weight. Other than loud and frequent snoring, the following are signs you may be experiencing sleep apnoea: • • •

Frequent pauses in breathing during sleep. Gasping, snorting, or choking during sleep. Feeling exhausted after waking and sleepy during the day, no matter how much time you spent in bed. Waking up with shortness of breath, chest pains, headaches, nasal congestion, or a dry throat.

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iron or folate may be one of the causes of RLS, so make sure you eat a varied diet to include these in your daily intake. Stress is also an exacerbating factor, so take some tips out of the Insomniac’s Tool Box in this issue, and mild daily exercise can also help (a 20-minute brisk walk daily).

NARCOLEPSY This is caused by a biological disruption in your brain’s networking system, causing excessive daytime sleepiness, and even attacks of sleep that can occur at any time, even when you’re driving. Narcolepsy is definitively genetic and has been linked to a deficiency in the neurotransmitter hypocretin, and has also been viewed as an autoimmune disease. Treatment generally involves setting up scheduled naps throughout the day, or in more severe cases, prescription medication to combat daytime sleepiness. Common signs of narcolepsy are: •

•

• •

Seeing or hearing things when you’re drowsy or starting to dream before you’re fully asleep Suddenly feeling weak or losing control of your muscles when you’re laughing, angry, or experiencing other strong emotions Dreaming right away after going to sleep or having intense dreams Feeling paralysed and unable to move when you’re waking up or dozing off

JET LAG

The same advice for snoring also applies to sleep apnoea, although for chronic cases, you may need to use a Continuous Positive Airway Pressure (CPAP), which is a masklike device that delivers a stream of air while you sleep. It may be difficult to get used to the noise initially, but as it’s quieter than your snoring, it may also assist your partner in getting better quality sleep and could also save your life.

If you’re travelling over time zones, your circadian rhythms can get disrupted. Symptoms of jet lag are usually worse when you’re flying east. It takes around one day per time zone crossed to adjust, so if you don’t want to miss out on enjoying a dream holiday, get yourself ready for the different time zone before you leave by slowly changing your sleep patterns to match your destination (for example, if there’s an 8-hour difference, try going to sleep and waking four hours earlier). Get a prescription for melatonin and get professional advice as to when to take it to induce sleepiness at the right time.

RESTLESS LEGS SYNDROME

DELAYED SLEEP PHASE DISORDER

Restless legs syndrome (RLS) comes with an almost irresistible urge to move your legs, usually due to uncomfortable, tingly, aching, or creeping sensations. There’s some evidence that a deficiency in magnesium,

When your circadian rhythm isn’t set to a 24-hour schedule, it’s delayed. This means you will generally feel sleepy much later than other people, as late even as 4am, at which time you’ll fall and stay asleep for your usual

•

www.wellnesswarehouse.com

amount of hours. People with this disorder struggle to fall asleep much before 2am, no matter what methods they try. This obviously makes keeping regular hours for a 9-5 job or going to school difficult. It’s a common disorder in teenagers, but something they usually grow out of. If it’s chronic, light therapy is something that can assist your body getting back into a more regular sleep-wake cycle. Planning a physically active day and getting to sleep an hour earlier every day for a week can also help reset your rhythm.

SLEEPWALKING Most common in children, and mostly occurring during the first three hours of sleep, sleepwalking is caused by a partial awakening during deep sleep. Episodes usually last around 10 minutes and the primary concern is physical safety while the sleepwalker is wandering around. Its best not to wake a sleepwalker, but rather to guide them gently back to bed. Children generally grow out of it, and it’s not considered a dangerous disorder (but keep danger to a minimum by keeping windows and doors locked and other obstacles safely out of the way). Hypnotherapy has been known to help, and although some anti-depressant medications can stop sleepwalking, symptoms tend to recur after medication is stopped.

NIGHTMARES Scary dreams aren’t just for children, adults also have them and they can severely affect your ability to get a good nights’ rest. While nightmares occur most often as a result of post traumatic stress syndrome or anxiety, a heavy meal before bedtime (boosting metabolism and brain activity) can also cause your dreams to resemble a bleak horror movie. Some antidepressants can also up your chance of having a bad dream, as can drugs or alcohol. What to do? Well, practicing healthy bedtime habits will go a long way to sweetening your dreams. If your nightmares are a result of post traumatic stress syndrome, a common methodology is ‘imagery rehearsal therapy’, which entails rehearsing a changed ending of your remembered nightmare with a better, less threatening outcome.

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DREAM YOUR OWN DREAMS

There’s nothing quite so frustrating as lying in bed, wide-awake and knowing that in a mere few hours you’ll have to be up and about, moving forward in a new day.

o, the temptation to pop a little pill to bring on the snooze is more than a little strong. But, is that really the answer?

DOPE DUPE Sleeping pills have been lambasted for increasing all kinds of physical chaos, from weight gain and heart disease to depression, as well as increasing your risk of early death. However, there’s also the belief that the studies showing increased risk haven’t adequately looked at the health issues that study participants already had.

Whatever the case, it seems that there’s an addictive element to sleeping pills. Even if it’s more of a psychological addiction than a chemical one. Sleep is an entirely natural biological action – your body will shut down for sleep eventually. Many insomniacs’ anxiety about not falling asleep exacerbates their inability to do so. Being knocked out for the required 7-8 hours often wins out over tossing and turning for half the night. But while sleeping pills can assist you to get back into a healthy sleep routine if it’s been interrupted for some reason (jet lag, grief), it’s not a healthy long-term solution.

STOP THE DRUGS

did you know? A recent study at Harvard Medical School found that cognitive behaviour therapy (CBT) was more effective in treating chronic insomnia than prescription sleeping pills. People who used CBT, including the relaxation exercises and good sleeping habits advocated, experienced the greatest changes in falling and staying asleep – and these benefits remained in place for up to a year after therapy ended.

To stop taking sleeping pills and have more control over your own sleeping patterns and dreams (sleeping pills negatively affect your REM sleep), you’ll firstly need a dose of patience and self belief. You’ll need to take it seriously, too, by making the necessary lifestyle changes to create an environment, mind and body more conducive to natural, quality sleep. It is entirely possible to get your body back into a natural sleep rhythm, even without using other sleep aids. One of the most common causes of sleep-onset insomnia (difficulty falling asleep) is an overactive mind. So, you’ll need to do what you can to reduce stress and calm your mind (deep breathing, exercise earlier in the day, not drinking caffeine after midday, etc).

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Don’t throw your pills away at first, though. Just having them close by will help in easing some of the panic you might feel the first night you stop. If you’re overly anxious about stopping, try weaning yourself off over a period of a week or so (you can expect to experience some side-effects such as anxiety and rebound insomnia when you stop). If you can, plan to stop over a weekend or when you’re on holiday, as that may reduce your anxiety about having to be fully alert the next day. Give yourself a month to fully get over the psychological need to take sleeping pills. Be patient with yourself, and like with any drug, take one day at a time. If you do feel desperate and take a pill one night, don’t think you’ve failed and give up trying to stop. One thing’s for sure, once you’re back in tune with your body’s natural sleep-wake cycle, you’ll feel the difference – and your dreams will once again be your own.

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Put Your Head Down According to Feng Shui and Eastern art of placement, it is imperative to note which direction your head is facing when asleep.

ou may sleep much better in one direction than another and it is recommended that you try out a number of different one’s to see. Remember to put your head in the direction you want to test.

• North is optimal and promotes sound sleep.

• Northwest assists in creating a family. • East can energise and help early morning waking; it also improves financial stability and career prospects.

• South is a good direction for intellectual activities. • Northeast can disturb sleep although it can stimulate • Southeast can be good for ambition. relationships and finances.

• Southwest can cause illness. • West gives you a sense of fulfillment and is suited to overworked or retired people.

We all know it’s difficult to eat well. That’s why we’re excited about our new range of delicious, all natural, raw pressed, wholefood bars from fruits and gluten free oats. Our bars are low GI, high in fibre and even give you one of your five a day. Visit us online to stand a chance to win a case of Braw. facebook.com/BrawFoodSA twitter.com/BrawFoodSA Just launched in South Africa. Available at Wellness Warehouse.

Ayurveda for you TREATING VAGINITIS Try These Home Remedies A potent herbal formula that will help heal an infection is half a teaspoon of turmeric (Curcuma longa) powder and half a teaspoon of licorice (Glycyrrhiza glabra) powder mixed in warm water. Drink this formula twice a day until your symptoms subside. A vaginal douche using either Triphala powder or Punarnava (Boerhaavia diffusa) powder is effective for a thick discharge that comes with itching and a burning sensation. Boil 1 tablespoon of powder in a litre of water, reduce to half a litre, cool, strain and use the tea as a douche once a day. For thousands of years, Ayurveda has provided a respectful and supportive approach for women in every stage of life for restoring and maintaining balance of vata, pitta, and kapha. It is said that when we restore balance, we are happy in our minds, healthy in our bodies and satisfied in our lives!

t is that time of the year again when we honour, remember and salute women from all generations who won the right for women to be acknowledged and heard. Contemporary society is only beginning to understand the true distinctions between men and women. Besides differences in the way men and women think, speak, and behave, there are also physiological differences that bring about a series of profound changes during a woman’s lifetime. Women therefore have specific healthcare needs throughout their cycle of life. Often, the changes that occur in women strike when they are juggling multiple roles as wives, mothers, caregivers, employees, friends and active members of community. Dealing with symptoms related to female-specific conditions can be a trying experience on top of a busy life. A wide range of female health issues are all

too commonly regarded as an inevitable fact of life, and women are forced to keep going, even at the cost of their discomfort and debility. Vaginal discharge is one such common problem affecting millions of women throughout the world, hindering their day to day duty and affecting their life mentally and physically. Symptoms such as vaginal itching, burning, pain and discharge are some of the most common reasons women seek medical care. Often, the problem is vaginitis, an inflammation of the vagina. In women of childbearing age, the most common cause is a bacterial infection. The main symptom is leucorrhoea which denotes a thick, whitish or yellowish, smelly vaginal discharge. According to Ayurveda, infections occur because of a mixed pitta and kapha imbalance. To heal them, one first has to follow a proper diet which should not increase pitta and kapha. Strictly avoid sugar, yoghurt and all fermented foods, bread and any other yeast-containing items.

Whatever the situation, women should always take into consideration their constitutional needs regarding diet, lifestyle and rest. As a sister science to Ayurveda, Yoga offers many wonderful tools for balancing the doshas as well as addressing specific female health conditions. In addition, meditation, pranayama (deep breathing exercises), chanting and asana (yogic postures) are important elements in any “healthy woman” regime!

“Where women are honoured, there the Gods are pleased; where they are not honoured, all works become fruitless” – Manu.

Dr. Harshada Rama Ayurveda Practitioner harshadarama@yahoo.co.in

Wellness in every home through herbal healthcare

The Himalaya Drug Company Yellow Wood Place, Woodmead Business Park, 145 Western Services Road, Woodmead, 2191, Sandton Tel: (011) 656 4284 | www.himalayahealthcare.com

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integrative health

Besides synchronizing our sleep-wake cycle, the hormone melatonin is also a potent antioxidant, scavenging free radicals throughout the body and in the brain.

Dancing between

LIGHT & DARK

By Dr Yesheen

Being awake during the day and sleeping at night is a natural pattern of behaviour we call the sleep-wake cycle or the circadian rhythm.

t is regulated by light and darkness and two hormones called cortisol and melatonin. Cortisol is the ‘awake’ hormone. This is released when your eyes are exposed to light, sunlight or electronic light (like TV, iPads, computers or cellphones). Melatonin is the ‘sleep’ hormone. This is released in the absence of cortisol, when you are in the dark. The dance between cortisol and melatonin, the 'melatonin mambo' determines how healthy and rejuvenating your sleep will be.

did you know? Melatonin is produced in the pineal gland. This is a pea-sized gland in the middle of your head. It is between your two cerebral cortices but outside the blood-brain barrier. During darkness when no light is transmitted to the pineal, it begins to secrete melatonin. This prepares the body for the sleep process. In the morning, increasing levels of light reverse this process through the retina to the hypothalamus (suprachiasmatic nucleus) to the adrenal pathway. This starts cortisol production.

Melatonin helps regulate the states between alert waking moments and subconscious sleep. Besides synchronizing our sleepwake cycle, melatonin has other functions:

5 functions of melatonin: 1.It is a potent antioxidant, scavenging free radicals in the body and the brain. This helps the body heal and repair cell and tissue damage from the previous day. 2. It helps other antioxidants like CoQ10 and alpha-lipoic acid work more efficiently. This supports our immune system, helping fend off infections (both viral and bacterial), mop up cancer cells, and reduce the burden of autoimmune and chronic diseases. 3.It is also influential in managing autism spectrum disorders. 4.It helps convert short-term memory to long-term memory, and plays a role in memory loss associated with old age (as one ages, melatonin levels drop). 5. As a hormone, melatonin has a knock on effect on the rest of the hormone or endocrine system, influencing how efficiently glands like the thyroid, pancreas, ovaries and adrenals function. Women with low levels of natural melatonin for example are a higher risk in developing type 2 diabetes.

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FIND IT IN HERBS Melatonin is also found in nature, either in whole form or precursor form. Herbals that support melatonin levels include passion flower, feverfew and St John’s wort.

FIND IT IN FOOD Food sources of melatonin are cherries, bananas, pineapples and oranges.

MELATONIN SUPPLEMENTS Melatonin supplements are either harvested from whole plants or created synthetically in a lab. When considering the use of a melatonin supplement please consult a trained practitioner to assess if it is appropriate to your particular needs. Melatonin supplements work most efficiently when used in a way that mimics the natural order of life. If you take a melatonin supplement and then stare at your computer or TV screen, you are effectively canceling the supplement out - electronic light stimulates cortisol production. It works best as part of a sleep hygiene routine. Yesheen Singh is a qualified medical doctor with a keen interest in integrative and functional medicine. His practice reflects a marriage of the technology and wisdom of western and eastern medical models, and focuses on the underlying contributors towards health imbalances. Find out more about him and Health Nation at www. healthnation.co.za or by emailing info@ healthnation.co.za

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Natural materials also don’t create static and so won’t interrupt your energy flow while you sleep

Bedding down

Whether you choose a Japanese style Futon, a straw mat, sumptuous mattress or waterbed, what constitutes your bed can have a major effect on how well you sleep.

did you know? Your body contains a network of fine blood vessels (capillaries) that run underneath your skin – lying on any part of your body for an extended period of time reduces the blood flow through those vessels, depriving your skin of oxygen and nutrients. This deprivation sends signals to your brain to tell you to roll over – so, it makes sense that a mattress that reduces pressure points in your body will reduce the amount you toss and turn at night.

hile shop displays usually layer beds with luxurious cushions, oversized pillows and silky-soft comforters, that may not be the best for comfortable sleep. Before you reach for a prescription that’ll blot out a dodgy mattress, try shopping around for your optimum sleeping surface. While a mattress isn’t exactly the sexiest commodity, a good one is imperative for a good night’s rest. Assistant Professor of Orthopaedics, Physical Medicine and Rehabilitation at Emory University, Howard Levy says that on a too-soft mattress you’ll sink to the bottom and a too-hard mattress will place too much pressure on the sacrum (the plevis’ centre bone), shoulders and the back of your head. So, the best type of mattress is medium-firm or a firm one with a soft pillow top for the best balance of support and cushioning. everything you need to live life well

THE FENGSHUI OF SLEEP Fengshui master, Sunil Chandha has these tips for choosing your sleeping space: •

High up – high beds enhance an upward flow of energy, helping you to feel creative and inspired

•

Low down – a futon set close to the ground places you in a horizontal energy space, providing a feeling of stability and security

•

Cotton – cotton futons promote a harmonious energy flow, and cotton or linen bedding allows your skin to breathe. Natural materials also don’t carry any static charges, so won’t interrupt your energy flow.

INSIDE & ON TOP You spend many cumulative years cocooned in your bed linen so it makes sense to ensure it’s gentle on your skin.

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Everyone sweats a little during sleep, so the fabric needs to be absorbent and quick-drying. Natural fabrics are definitively the best option – cotton, linen, silk or blends. Cotton sheets are more durable, less expensive and easier to care for than linen – but knowing how to choose the right cotton is important. Egyptian cotton is the best, but not all of them are the same. The best quality is made of long-staple, combed cotton. It’s not always easy to tell from the packaging; good quality cotton should feel smooth and substantial to the touch and have a faint sheen, with a tight, even weave. There is a wrinkle factor, though. Cotton and linen tends to crease quite alarmingly; you can get cotton sheets treated with anti-wrinkle chemical resins, but these may just release formaldehyde gasses, not something you want to be breathing in for 7-8 hours a day. A cotton-polyester blend will wrinkle less, but isn’t as comfortable. If you have any allergies, it’s wiser to buy unadulterated, organic cotton and live with a rumpled-looking bed.

While a thick duvet or comforter may look enticing, it may not be the easiest thing to sleep under. Layering soft blankets or a thin duvet affords you the ability to remove or add on layers as the temperature changes, as well as not weighting you down (especially painful if you have arthritic toes). Once again, go natural whenever possible, to avoid allergies and static electricity build-up.

PILLOW TALK Sleep specialist and clinical psychologist Dr Michael Breus says that when it comes to pillows, a combination of feather and down works well because the feathers act like springs and are quite supportive. He also offers a run-down on pillow types: •

did you know?

•

Wool or cotton: these are hypoallergenic and resistant to mould and dust mites, but they tend to be quite firm.

Feather down: most experts agree these are the best pillows for a good night’s rest as the stuffing can be moved around to give you support where you need it and they soft yet firm enough to offer support.

TIP TO ENSURE YOU GET RID OF BACTERIA AND DUST MITES, WASH YOUR BEDDING IN HOT WATER (49-600C). WASH SHEETS AND PILLOW CASES REGULARLY, BLANKETS AND DUVETS MONTHLY, AND PILLOWS AT LEAST TWICE A YEAR.

Bring on the perfect sleep state before bedtime with an Eco Diva bath bomb you can make yourself. Bath bombing your way to a good night’s sleep is a wonderful way to relax with soothing aromatherapy oils that will put you into an alpha-state. Don’t forget to do your bit for eco-saving by bathing with your partner) Eco Diva Bath Bombs Ingredients: • • • • •

•

Studies show that people report a better night’s sleep if their bed linen was freshly laundered. Keep a stock of three sheet and pillow case sets so you can be using one, have one in the wash, and one ready for use.

Memory foam: these continuously mould to your shape and effectively reduce pressure points. However, they can also make you quite hot and can emit a chemical-like odour.

MIX UP A BATH BOMB

• •

1 cup Baking Soda 1/2 cup Citric Acid 1/4 tsp. Powdered Herbs 7 drops Lavender essential oil 7 drops Roman Chamomile or Melissa essential oil 1/4-1/2 tsp. Jojoba / Sweet Almond oil Water (ideally in a spray bottle)

Directions: In a large mixing bowl, add your dry ingredients (best to use a sifter to remove clumps) Mix well. Add your essential oils, drop by drop and stir into the dry ingredients. It is normal for the mixture to fix a little. Slowly add your jojoba or sweet almond oil while mixing the ingredients with your hand. Add the water using a spray bottle or tiny drops one at a time. The mixture should stick together when pressed firmly. *Be careful not too moisten the mixture too much. Forming Your Bath Bombs: Press the mixture into ice cube moulds, or any other mould, or use melon ballers to form your bath bombs. Set them onto wax paper to dry. Allow them to dry at least a day. To Use: Drop one or two of the bombs into your bath for an aromatic and fizzy bath.

Watch Eco Diva Nicole on SABC3’s Expresso every Thursday between 8.00-8.30am

•

Latex: these are very firm and often shaped or contoured for neck support – but it’s down to your sleeping position whether you’ll find this a comfortable option or not. Eco Diva / Consulting Editor, Simply Green Magazine twitter@ecodivanicole www.facebook.com/nsherwin www.ecodivanicole.co.za

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PUT YOUR PILLOW WHERE YOUR LOAD IS Use your pillow to good advantage and position it to address your sleeping position:

Stomach While it’s not touted as the best position for sleep (because your neck is in a twisted position and your face remains fairly squashed throughout the night), it’s still a natural position that many people find comfortable. If you do sleep on your stomach, don’t use a pillow under you head, rather place it under your hips to take the stress off your lower back and neck. If you can’t sleep without something under your head, choose a very thin pillow and place another one under your ankles.

Side This is, according to chiropractors, the best sleeping position. But, if your pillow or mattress doesn’t allow your spine to lie naturally, it’s going to lead to back pain. Use one of two pillows under your head and neck to ensure your cervical spine is straight and elongated. Then place another pillow between your knees to open your hips and prevent your knees from knocking together or legs from chafing.

did you know? Roger Ekirch, professor of history and award-winning author of the book 'At Day's Close: Night in Times Past' reports that Western society actually used to sleep in two shifts for centuries (even back to Homer’s time). They had what was called a ‘first sleep’ after which they got up to tend to their animals, do housekeeping, smoke a pipe, do some thinking or have sex. Then, they went back for a ‘second sleep’. So, if you’re a night owl and tend to roam around during the wee hours, you might not be that abnormal after all. Apparently Benjamin Franklin would use his midnight awake time to take an air bath by reading naked in a chair.

Back This isn’t a good option for snorers, but it does open your lungs. If you don’t snore (or you sleep alone, so nobody will care), place a pillow under your head and one under your knees to relieve lower back pressure.

A BEAR’S TALE A hotel group recently did a survey on adults and teddy bears – this was because over the years they found what they thought was an unusual amount of abandoned cuddly toys left behind in rooms (that weren’t occupied by children) in their hotels. It turns out that around 35% of adults in Britain admit to sleeping with their trusty teddy bear. Of the survey respondents, 25% of men said they take their teddy bear with them on business trips as it reminds them of home and a cuddle helps them to nod off. Just over half of the respondents said their teddy bear was from their childhood, with the average age of a British teddy bear being 27. At least one in ten single men said they hid their teddy bear if a girlfriend came to stay over, while 14% of married men said they hid theirs when friends or family visited. Interestingly, 15% of men, compared to 10% of women said they shared intimate secrets with their teddy bear, and 26% of men thought it was acceptable to have a bear regardless of age.

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HIMALAYA HERBALS 100% Vegetarian | Fre e from Parabe ns Complete Care Herbal Toothpaste

An advanced herbal formulation that provides 12-hour protection from harmful germs, removes surface stains and plaque buildup on teeth.

Sparkly White Herbal Toothpaste

A breakthrough herbal formulation based on Plant Enzyme Technology from Papaya and Pineapple, genly removes surface stains on teeth in 2 weeks, leaving teeth whiter and sparkling.

Miswak Helps prevent gum inflammation and reduces gum bleeding.

Pomegranate Natural astringent, tightens gums.

Papaya Enzymes present in Papaya safely whiten teeth.

Sensi-Relief Herbal Toothpaste

A breakthrough herbal formulation based on Advanced Phyto Protection that gives you rapid and lasting relief from sensitivity.

Mint Fresh Herbal Toothpaste

Mint Fresh Herbal Toothpaste is power packed with refreshing Mint and Indian Dil which help prevent mouth odour, ensuring long lasting fresh breath.

Miswak Helps prevent gum inflammation and reduces gum bleeding.

Spinach Helps fight sensitivity

Mint Natural refreshing agent gives long lasting fresh breath.

W E L L NES S I N EVER Y H O ME T H R O U G H H E R B A L HEAT HLC A R E .

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wellness home product guide

Come visit us at our new Wellness Home in Cavendish Square

HOMEWARE TREAT Prepare for a fabulous home with items from our Wellness Home Department now in our Kloof Street Store.

Come visit our Wellness Home department in our Kloof store for a range of beautiful home products.

Brighten your table

Cook up a storm

Add some colour to your living or dining room by rolling out this mat on your table. Itâ&#x20AC;&#x2122;s the perfect shade to add joy and warmth to dinner parties or high tea. Different colours are available, all of them in a shade to add colour and put a smile on your face.

Lavish and well padded locally made oven gloves are a must for the busy cook. Juggle oven baked dishes with ease or move your frying pan around with absolute safety. Who wouldnâ&#x20AC;&#x2122;t need a pair!

Afri Bags Placemats R130 Available at Kloof, Wellness Home Cavendish & online only. Quick Ref Code: 0009783

Era Design Protea Oven Gloves R150 Available at Kloof, Wellness Home Cavendish & online only. Quick Ref Code: 0016041

Get hooked Hang winter coats and scarves stylishly with these innovative designer hooks. They are proudly South African and designed with great quality combined with a fresh and simple aesthetic.

Pedersend & Lennard Three Hook R220 Available at Kloof & online. Quick Ref Code: 0011536

Stop it from slamming Prevent the crazy winter wind from slamming doors with this colourful Ashanti door stopper. Each piece is made by artisans who use traditional crafting techniques learnt from their forbearers.

Ashanti Door Stopper R95 Available at Kloof, Wellness Home Cavendish & online only. Quick Ref Code: 0009706

Step on it Keep feet warm and slip proof when climbing out of a bath or shower. Bathmat designs are available in plain and stripes and guaranteed to enliven your bath time.

Afri Bags Bathmat Cotton R60 Quick Ref Code: 0015053

Bathmat Stripy R100 Quick Ref Code: 0014656

Available at Kloof, Wellness Home Cavendish & online only.

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Selected items not available at all stores. Items not listed at a particular store can be ordered for you or bought online.

COMPOUND X

Designed To Harden Muscles, Gain Mass & Burn Bodyfat! Compound X is a fantastic hardening and leaning supplement made from all natural ingredients. It has been created to transform your overall body composition in addition to increasing strength and definition. Compound X only has 4 ingredients. The first two ingredients are N-Coumaroyldopamine and N-Caffeoyldopamine. There function is to increase cAMP levels via beta 2-adrenoceptors. The next ingredient of Compound X is Symplocos Racemosa Extract. What Symplocos Racemosa does is stops the cAMP from degrading. The last ingredient is caffeine, which affects the metabolism by stimulating the central nervous system, increasing alertness and boosting energy.

WAXY MAIZE ENERGY the perfect carbohydrate. HMT’s Waxy Maize Energy is 1.5kg of 100% pure complex carbohydrate supplement derived from waxy maize polymers, an easily digestible blend of complex carbohydrates from corn starch. Waxy Maize contains “high molecular weight polymers”, linked sugar compounds that are easier for the body to assimilate and use. These polymers enter the system quickly, allowing sustainable energy levels during endurance-oriented workouts and/or athletic events. Waxy Maize Energy contains virtually no protein, fat or fiber and is a convenient source of energy for active individuals and could be important for preventing fat accumulation in the long term by influencing the total fat balance under chronic feeding conditions.

HMT NITRO WHEY is a great tasting, high quality, 100% whey protein formula. We use only the finest raw material which has been put through a series of refined, sensitive filtration steps. Micro and Ultra filtration and all low temperature processing brings you a super clean, undenatured, very high protein, nitrogen boosting powder. Out of the many protein sources out there, whey protein is the ultimate. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Studies that have been conducted have found that whey protein contains the perfect combination of overall amino acid makeup....and in the right concentrations for optimal performance in the body. Whey protein also plays a role as an antioxidant and an immune system builder. Each serving supplies: 23g of Protein, 3g of Carbohydrates, 4 g of glutamine and glutamine precursors as well as 5 g of BCAA’s.

AVAILABLE AT WELLNESS WAREHOUSE INSTORE AND ONLINE

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fitness, sleep & massage

Sleep promotes deep cleansing on many levels.

Doze off WITH QIGONG By Britta Stalling

“Master, I have trouble sleeping well, do you have any advice?” - “Yes, I do”, answered Qigong Master Jianshe Liu, “I think you worry too much and you are too nervous, so please try not to sleep at all tonight.” The next day the student approached Jianshe and said: “Master, I am sorry, I tried to follow your advice, but I slept very well.”

did you know?

Zhineng Qigong is recognised as an effective healing and relaxation discipline which is easy to learn and suitable for all ages. Calm movements combined with visualisations and affirmations promote physical, emotional and mental strength and balance. The success of this natural approach has been substantiated by scientific studies.

se these 3 tips from a healing discipline called Wisdom Qigong or Zhineng Qigong and learn to ‘sleep like a baby’. When Qi, the life force energy in your body, flows freely and abundantly, sleep will happen easily within 5-30 minutes after bedding down. Your sleep will be uninterrupted and you will feel rejuvenated and ready to take on the magic moments of a brand new day. According to Chinese medicine sleep is one of the best healing methodologies the body has. During sleep our body rejuvenates and regenerates its functions. everything you need to live life well

Sleep promotes deep cleansing on many levels: it balances the emotions, increases energy, harmonises mind and nourishes the soul. Try out an exercise in focus, one in massage and another using meditation to maximise sleep.

3 Tips

learn to sleep like a baby >

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fitness, sleep & massage

1. Energy Focus

Sit somewhere comfortable or lie in bed. Put the heels of the hands on either side of your navel with the fingers pointing away from the body. The palms should be facing each other with a gap of about 10cm between them. Focus on the space between your hands. Slowly move your hands apart to about 30-40 cm – and bring them closer again to the 10cm mark. Repeat this movement as often as you like while concentrating on the space between your hands. After 6-8 times, you will feel the Qi flow between your hands.

2. Qi Massage

Place both hands one on top of the other on your navel. Imagine a nourishing ball of Qi inside your abdominal area flooding you with inner peace and calm. Start massaging your navel area anticlockwise making sure the ball of energy reaches to the right, back, left and front. Repeat this 50 times and then change directions. You can also massage vertically and horizontally. The Qi massage nourishes the internal organs. It is especially good for the liver and intestines and contributes to good quality sleep.

3. Mother Breath

Imagine your nose as connected to your navel. Start noticing your breathing. Visualise the universe as a big placenta, like a mother. You are a baby sleeping in this big placenta. There is a large Qi pipe that connects from the navel of the universe (mother) to you. When breathing in, imagine universal energy flowing through the big pipe into the body, nourishing the body. When breathing out, be naturally and relaxed, think nothing. Continue breathing like this, until you fall asleep naturally.

TIP VISUALIZE THIS QI AS A BALL OF ENERGY THAT EXTENDS TO YOUR ABDOMINAL AREA. AS YOU OPEN YOUR HANDS, RELEASE ALL WORRIES, CONCERNS AND ANXIETY INTO THE UNIVERSE. WHEN YOU BRING YOUR HANDS CLOSER, IMAGINE THE BALL AS HEALING ENERGY QI THAT SUPPORTS A STATE OF CALM, INNER PEACE AND CONTENTMENT WITH WHAT IS.

Wellness Warehouse is hosting a workshop focusing on Wisdom Qigong at Kloof street on Sept 12th , 19th and 26th at 17h00-19h00 called Calm your mind – Heal your body – Increase your Energy. Contact info@ bodyandmindfactory.com for more information. www.wellnesswarehouse.com

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wellness home product guide

GET COZY

Sink into sleep Reduce tossing and turning with this magic pillow recommended by chiropractors. High density quality memory foam ensures a soft feel yet firm support. This pillow is specially designed to help maintain correct spinal integrity.

Treat yourself to some colourful dĂŠcor items that brighten up your winter landscape. Just a few elements like candles and throws can add a cozy dimension to any room. Create your own mood board by collecting pictures of things you like and pinning them up on your fridge. This provides a handy reference you can double check with to make sure that you love what you buy and it fits into your grand plan.

Pour a cuppa Whether a hot cup of chai or a nice homely cup of soup, this mug is perfect for whatever tickles your fancy or taste buds.

Era Design Large yellow fynbos mug R167 Available at Wellness Home Cavendish & online only. Quick Ref Code: 0016009

save R40

Spine Align Classic Pillow R385 Available at Kloof & Cavendish only. Quick Ref Code: 0008244

Light up your life This candle comes in a lovely illustrated clay pot that is re-useable once the candle has burnt away. It has a gorgeous glow and will add a peaceful atmosphere to your living space.

Candle Pot Grey Bird R360

Store it well This lovely straw basket travels well but is also a fabulous storage option for books to belts, towels to toys, panties to pegs. Take it on a picnic, to gym or to the grocery shop.

Afri Bags Egg Basket R180 Available at Kloof & online. Quick Ref Code: 0014658

Available at Kloof, Wellness Home Cavendish & online only. Quick Ref Code: 0016435

Dream Journal Write down your dreams on this gorgeous journal. Jot down thoughts, wishes, goals and ambitions or keep it next to your bed and record your dreams before they escape.

Mu Me Pencils Journal

R9150

Available at Kloof & online only. Quick Ref Code: 0005504

Clean your air Keep your air clean, refreshing and beautifully fragranced at the same time as helping to relieve symptoms of hay fever, asthma, sinusitis, bronchitis, cold and flu. Use it at home, in the office or at your restaurant.

Beautiful Aromas Revitaliser R395

Beautiful Aromas Vanilla Fragrance R8799

Available at Kloof, Cavendish & online. Quick Ref Code: 0008172

Available at Kloof, Cavendish & online. Quick Ref Code: 0008169

Brew some romance Not only can you burn this ylang ylang candle when you feel a bit blue â&#x20AC;&#x201C; it acts as a substitute to an anti depressant - but it doubles as an aphrodisiac when you use the candle wax as massage oil. Get some romance going on those stormy cold nights.

Wellness Ylang Ylang Soy Candle R120 Available at all stores & online. Quick Ref Code: 0012384

Selected items not available at all stores. Items not listed at a particular store can be ordered for you or bought online.

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fitness, sleep & massage

“The 5 Rhythms remains constantly exciting to me. I love the fact that movement is always changing as life is, and that the practice of it remains consistent.” Hannah Loewenthal

Rhythms Dance

By Sharni Quinn

The 5Rhythms dance practice is unlike any mainstream dance class.

did you know? A foolproof way to get out of your head and connect to the pure joy of being you; is to swirl, twirl, surrender, listen to your body, find your feet… and dance. 46

here are no steps to follow, no moves to learn, no good or bad dancers or poses to perfect. This liberating dance form asks you to listen to your own body, your own rhythm and explore your own ‘free’ movement. It is the perfect movement meditation practice, movement therapy and journey inward. 5Rhythms was developed by New York dancer Gabrielle Roth in the Sixties to harness the energising and therapeutic benefits of dance. She describes it as “a soul journey” and says, "energy moves in waves. Waves move in patterns. Patterns move in rhythms. A human being is just that - energy waves, patterns, rhythms. Nothing more. Nothing less. A dance."

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Every dance is unpredictable, as it is the body that calls for the movement - it is liberating. It is a free form of dance and an exploration of movement only defined by its 5 rhythms: Flowing, Staccato, Chaos, Lyrical and Stillness.

The 5 Rhythms: Flowing, Staccato, Chaos, Lyrical and Stillness.

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flowing

The first rhythm: ‘flowing’ encourages the dancer to follow the flow of her own energy, listening and opening up using round, continuous movement.

staccato

The second rhythm is, ‘staccato’ where one is encouraged to make shapes and definite moves with a beginning and an end. This represents the male aspects of the self.

chaos

The music picks up and the dance moves into the third rhythm, ‘chaos’, allowing participants to break free and be fully connected with the body.

After chaos the music slows and the fourth rhythm, ‘lyrical’ begins. Lyrical is expansive and teaches how to break out of destructive patterns and surrender into the depths of the fluid.

lyrical

stillness

The final rhythm is, ‘stillness’ where the dancer goes into a private and individual space finally dissolving into a seated meditation.

Here, after having explored a complete inner journey, there is a sense of being closer and re-connected to true Self.

Gabrielle says, “these different rhythms put our entire being into motion, creating space and fluidity between the physical, emotional and mental.”

did you know? The 5Rhythms dance form is for dancers and non-dancers alike. No previous dance experience is needed and you can move entirely at your own pace without a sense of competition. 5Rhythms is for anyone who has a passion to dance. It is for anyone who wants a good workout, who wants the freedom to explore movement without limitations, and for those who quite simply just want to smile and have fun.

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Hannah Loewenthal, Cape Town’s only certified 5Rhythms teacher, says, “I am deeply inspired by the diversity of people who attend classes and the potential of the 5Rhythms work with teenagers as they navigate adolescence.” Hannah speaks with awe when describing the transformations she has witnessed in herself and others through 5Rhythms as a practice. “The 5Rhythms remains constantly exciting to me. I love the fact that movement is always changing as life is, and that the practice of it remains consistent. Always working in response to change and repetition, working towards not getting fixed in either”, says Hannah. If you have the desire to dance, a need to flow and movement to express, then this is a safe space for you.

Find a list of all qualified teachers log on to www.gabrielleroth.com. Contact Hannah Loewenthal on email hannah.loewenthal@ gmail.com or mobile 076 201 4807 for details on local Cape Town classes.

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eco mom & baby

Warm, responsive care giving is essential to healthy brain development and actually leads to more confident, independent babies more likely to self soothe and settle long-term

let mum sleep By Lauren Dean

New parents often struggle to balance the all-consuming needs of a newborn with their own and have difficulty responding to them effectively with little time to recharge their own batteries.

did you know? In a review of more than 90 traditional cultures, it was found that in every single one mother and infant cosleep. 48

ut realistic expectations of your baby and gentle encouraging techniques can help parents and baby get a good night sleep.

“Is he sleeping through the night yet?” is often the first question a new mother is asked with ‘how long baba sleeps for’ seeming to directly relate to whether or not mum has a ‘good baby’. everything you need to live life well

Encourage a good night's sleep for all round calmer babies (and parents) >

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eco mom & baby

But what is ‘normal’ baby sleep? During the first weeks of parenting, a primary goal is getting baby to sleep through the night and to follow a similar sleep routine to adults. Unfortunately, babies are physiologically incapable of this. In utero, babies ‘borrow’ their mother’s sleep and wake cycles through her melatonin passing through the placenta. Once born, baby must learn to replicate this on his own and that takes time- usually at least four months.

Bedtime Rituals

Having realistic expectations is a good start, but more practically, a bedtime ritual is great for encouraging sleep. It might be a bath followed by a feed in a dimly lit room and swaddling. These all relax and calm baby, ensure basic needs are met and encourage sleep. Babies quickly adapt to these rituals as a sleep trigger.

Smells & Sounds

Gentle cues and conditioned sounds, smells and objects are also very important. While the smell of lavender is soothing and calming, used in conjunction with the bedtime ritual helps baby to associate the smell with relaxation and sleep. Similar items such as white noise, music or even the sound of a fan can be used.

Baby sleep cycles are also completely different to that of an adult. While an adult sleep cycle lasts about 90 minutes, a baby’s is only half that and they only have two sleep states, quiet (deep sleep) and active (alert sleep). Baby is likely to wake at least twice as much as an adult because they enter the alert state twice as oftenabout every 20 to 25 minutes! Obviously this too settles over time, but combined with the fact that baby’s stomach is only the size of a cherry at birth, their ability to stock up on milk is also limited so they need to feed much more frequently.

Transitional Objects

It is normal for baby to wake several times during the night and healthy to need to be fed, cuddled or changed. With a brain only one quarter developed at birth, human babies are the most dependent and least capable species on the planet. Studies show that warm, responsive care giving is essential to healthy brain development and actually leads to more confident, independent babies more likely to self soothe and settle long-term.

Co-sleeping has a number of benefits but needs to be planned to ensure safety for baby. Safe co-sleeping can bring sanity back to a sleepless household, giving baby ‘on demand’ access to the breast, the comfort and constant touch of the mother and the release of endorphins (the pleasure hormone) in baby. Some research even suggests that co-sleeping can lower the risk of cot death as mothers are more aware of their baby’s breathing patterns and more likely to wake if breathing stops. China has one of the highest rates of bed sharing in the world and also one of the lowest sudden infant death rates.

Leaving babies to cry and self-soothe has shown detrimental effects on brain development. Continuous secretion of cortisol in infants may impair their ability to regulate cortisol release as adults. While well intentioned sleep trainers may offer undisturbed sleep, unfortunately it often doesn’t work long-term and the impact on baby is significant.

Where does that leave parents then? Most parents agree that letting their baby cry for long periods is stressful, difficult and contrary to instinct. Fortunately, there are many gentler and kinder ways to encourage a good night’s sleep that often result in all round calmer babies (and parents).

A special item, like a soft toy, muslin square or small blanket can be a transitional object –a link for baby to mom while they sleep especially if it smells like mom. The object serves as a ‘mother substitute’ while the child sleeps and can be invaluable if they suffer from separation anxiety.

Swaddling

Swaddling, where baby is wrapped securely simulates being contained in the womb, lessening the moro (startle) reflex that often wakes baby as well as keeping baby warm and cosy. Swaddling is especially good for formula-fed babies and is best suited to new-born’s up to 12 weeks.

Co-Sleeping

Breastfeeding

Breastfeeding is nature’s way of helping out, with the perfect balance of hormones including oxytocin, prolactin, melatonin and cholecystokinin to naturally relax both mom and baby. Amazingly, during the day the levels of melatonin (sleep hormone) in a mother’s breast milk are almost non-existent, yet at night the levels increase dramatically, perhaps nature’s way of helping baby develop an adult-like sleep cycle. Babies do learn to sleep through but, like all developmental milestones, they do it in their own time. It’s how we help them get there that’s important. It is normal for babies to regularly wake at night- one study shows that 46% of 3 month old babies and 58% of 9 month old babies regularly wake at night. Another showed that at 6 months only 16% of babies slept through the night regularly. For more information on Lauren Dean log on to www.gentlyborn.co.za or www.babycalming.com

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product guide

HUSH LITTLE BABY

SLEEP TIGHT EVERY NIGHT WITH SO MANY OPTIONS THERE IS NO EXCUSE

However you do it, get baby to sleep with as little trauma as possible. One mother used to blow gently on her baby’s eyelids so they felt heavy and started to close. This was her way of gently urging her to sleep. A snug and cosy environment, soft lighting and fragrant surroundings will help the process enormously.

Movement monitor Stop worrying while your little munchkin sleeps. An alarm will sound only if there is absolutely no movement for 20 seconds. It contains an under the mattress movement sensor pad that detects your baby’s slightest movement and has crystal clear transmission.

Angelcare Movement and Sound Baby Monitor AC401

R1299

Available at Kloof & online. Quick Ref Code: 0004821

Fragrant hug Heat up this teddy’s tummy to enjoy a warm cosy cuddly AromaHugz. It contains pure lavender essential oil for a soothing and peaceful nights rest.

Aromasoothz Aromahugz R19199 Available at Kloof & online. Quick Ref Code: 0007880

Warm & cosy ONLINE SHOPPING

www.aromatic.co.za Head Office +27 21 448 8774

Put baby in a 100% cotton sleeping bag. If your baby wakes up during the night, go through the process of elimination to exclude possible causes of distress. Babies who are warm at night sleep longer and better.

Available at wellness warehouse

www.aromatic.co.za THERAPEUTIC AROMATHERAPY PRODUCTS DEVELOPED BY A PHARMACIST

Ready and and Easy Easy to to use use Ready for Mind and andSoul. soul. for Body, Mind

Baby Sense Winter Sleepysac R39999 Available at Kloof & online. Quick Ref Code: 0004706

Selected items not available at all stores. Items not listed at a particular store can be ordered for you or bought online.

Good night tea This soothing herbal tea can be warmed and given to baby in a bottle. The herbs help to promote a restful sleep for baba and of course for you too.

Sidroga Organic Good Night Tea for Babies

R4899

Available at Kloof & online. Quick Ref Code: 0014321

Position perfect Have absolute assurance that baby is sleeping with the correct comfort and support. This positioner reduces pressure on the cranium and promotes a sleeping position as recommended by paediatricians. It also protects the shape of baby’s head and helps reduce effects of reflux, colic, nasal congestion and aids digestion.

YAWN

By Kathy Brüggemann, editor of www.mommymatters.co.za There is no secret why sleep deprivation is used as a torture method, and over a long period of time it can impact your life, your personality and general ability to function. It is not a healthy life situation, but we don’t often have much of a choice. As any bleary-eyed mother knows, while you recover from pregnancy and childbirth, you're caring for a baby who wakes up several times a night and needs you to be awake too. Here are some sleep-saving moves to help you cope.

NATURAL OLIVE BABY SHAMPOO & WASH 200 ml MADE FROM OILIVE OIL, CLAY AND A SMALL DASH OF ROMAN CHAMOMILE Perfect for babies and children. Roman chamomile is known for its soothing & calming pr operties

Put yourself in the mood

Clevamama ClevaSleep Positioner R38999 Available at Kloof & online. Quick Ref Code: 0005124

Sleep sense Read this for simple steps to a full nights sleep for babies and toddlers. If you are suffering from sleep deprivation because your baby will just not go to sleep, then this book is for you.

Just because you lie down does not guarantee you will get a good night's sleep, or even fall asleep. Don’t be tempted to ‘relax’ in front of a computer or television before bedtime. Rather play some calming music, burn relaxing aromatherapy oil and listen to a guided sleep meditation.

Delegate a Night-time Feeding If you enjoy thinking of yourself as the exclusive source of baby's nourishment, it might be time to get over it. Let a loved one take the 3am shift. One component of post natal depression is sleep deprivation, don’t be scared to bottle feed every other night, it might help more than you realise.

Consider Other Rooming Options Experts have long disagreed over where baby should sleep - crib versus family bed, in their own room or yours. Don't count on a verdict anytime soon but if your sleeping arrangement is keeping everybody up, try something else.

Take Naps

Baby Sense Slaap kindjie slaap R13999 Quick Ref Code: 0005279

Sleep Sense R13999

You know the one: "Sleep when the baby sleeps." Yes, you have a lot to do, but baby's naptime isn't the only time to do it. Get help with the household chores so you can switch off the same time as baby. There's simply no replacement for a good night's sleep, but admitting you need help and accepting it will work a dream.

Quick Ref Code: 0005280 Available at Kloof & online.

www.wellnesswarehouse.com

NATURAL BODY OIL 100 ml Delight in a blend of the purest organic oils. Infused with green rooibos extract, over 200 times more powerful than vitamin E. Green rooibos Body Oil moisturizes to help maintain healthy skin, leaving it moisturized, soft and radiant.

lovewell

eco mom & baby

Although every baby is different, simple guidelines can be applied to most babies.

baby naps & the time between By Meg Faure, author of Baby Sense

Sleep is important for your little one because it is healing for his body and mind.

did you know? Babies can’t cry, they can scream and holler for what they want or need but newborns can’t technically cry. Tears can’t be created or released until about three weeks. In some cases babies only shed their first tears at 4 or 5 months.

uring a long period of unbroken sleep, your baby will cycle from light sleep to deep sleep and back many times. When in the light sleep state he will dream and his amazing brain will process and lay down memories of experiences he had during the day. This sleep state is surmised to be essential for memory and learning. Deep sleep is just as important for development because during this sleep state, your baby sorts the important information from the day from the irrelevant. everything you need to live life well

The superfluous synapses are literally pruned and connections that are not commonly used are severed, freeing up energy and brain connections for more useful function.

ways

to guide your baby into better sleep habits >

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eco mom & baby

ESTABLISHING A GOOD SLEEP ROUTINE One way to guide your baby into better sleep habits is to establish a sleep routine. The key to routines is that they need to be flexible and age appropriate. There are three steps to setting up a sleep routine effectively:

2. Read the signals Signals that your baby is tired may include rubbing eyes, sucking hands, touching ears, looking into space, drowsy eyes or many other self-soothing strategies. When your baby shows signs of drowsiness, put him down to sleep.

3. Use sleep cues

1. Time it right All babies have age related optimal awake times - intervals where your little one can be happily awake. During this time he will be content and interactive, learning from his environment. If baby is awake longer than his ideal awake time, he will become needy, easily over stimulated, and generally irritable. What’s more, he will not naturally fall into a sleepy state and will be more difficult to get to sleep. Get your baby into a routine by settling him to sleep after his age appropriate ‘Awake Time’ is up (See above table). Don’t forget to note the time he wakes up.

Use soothing strategies to shift your baby into a drowsy state before putting him in the cot. This could mean dimming the lights, drawing the blinds or feeding. A soothing massage for older babies and swaddling for little ones works wonders so does rocking. Once drowsy, put your little one in the cot so he can work out self-soothing for himself

IMPORTANCE OF SELFSOOTHING Newborns are unable to self-sooth effectively, which is why you may find yourself rocking, patting and lulling your newborn to sleep. As your baby approaches 4 months

of age, he develops the ability to access self-soothing strategies, like sucking his hand, sucking a dummy, holding a ‘sleep toy’ like a bear, or humming to sleep. Allow this natural ability to develop and you will have a good sleeper. Where new parents frequently go wrong is by creating dependence and habits around sleep time, such as rocking a six month old to sleep or feeding a toddler at night. From 4 months on, give your little one space and time to self sooth – do not let him cry or become distressed, but if he is moaning, help him find his blanky or thumb and access self soothing strategies independently. At this year’s Johnson’s Baby Sense Seminars, Meg Faure will be helping you solve your baby’s sleep problems gently. In addition, you can hear talks on feeding, newborn basics and your baby’s health. To book call 021 461 4669 or visit www. babysense.co.za/seminars

Typical sleep patterns and problems through the ages Although every baby is different, simple guidelines can be applied to most babies. Note the the typical sleep patterns you can expect in the first four years and reasons for sleep interruptions. Time between sleeps - 'Awake Time'

Number of day sleeps

Number of hours of sleep at night

Common problems to rule out if your baby is waking more frequently

0-6 weeks

45-60 minutes

Variable depending on how long each sleep is

Variable - will have 2-3 night feeds

Reflux, Hunger, Day/night reversal

6-17 weeks

60-90 minutes

Variable depending on how long each sleep is

Variable - will have 1-2 night feeds

Reflux, Hunger, Snacking at feeds

4-6 months

1.5-2 hours

3-4 naps

8-10 hour stretch

6-9 months

2-2.5 hours

2-3 naps

12 hours

9-12 months

2.5-3 hours

2 naps

12 hours

Habit - dummy, breast or bottle, Needs protein, Seperation anxiety, Teething or other health

1-2 years

3-4.5 hours

1 nap

12 hours

Teething, Habits, Nutrition

2-4 years

4.5-5 hours

1 nap (variable)

12 hours

Pinworm infestation, Boundaries, Iron levels low, Nightmares

AGE

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Needs solids, Not learnt to self sooth

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eco mom & baby

SPECIALIST LAUNDRY DRYER ‘Talk about a win-win, Spindel saves you time and money, all while helping you do your bit for the environment!’ Nikki Seegers Editor of Live Eco (www.liveeco.co.za)

GO NUTS

Get kids involved in making up a batch of peanut butter.

DRY LAUNDRY FASTER Removes up to 80% of moisture from fabrics in just 3 minutes

SAVE ELECTRICITY Uses 100 times less electricity than tumble drying

PRESERVE FABRICS

t takes a few minutes to make, and is delicious as a spread or mixed into sauces and dressings. Making your own means you can be sure what you are eating and avoid large amounts of salt, sugar and oil. Peanuts have a high protein and Vitamin B content. They are especially good when combined with other seeds as the different amino acids work together to increase the protein absorption. Remember though, peanut butter should be eaten in moderation as it is a densely concentrated food.

TO MAKE

No heat damage and safe for all fabrics

Preheat oven to 150 degrees Celsius. Roast a tray of peanuts for about 20 minutes. Blend them in a processor adding a little water or vegetable oil. You can also add a bit of honey or salt. Blend them more for a smooth effect or less for a crunchy outcome.

Kids Konserve Food Kozy ™

Make laundry day simple. With Spindel.

Stop using plastic baggies altogether when you stock up on our innovative reusable food wraps. Wrap sandwiches, bagels & cream cheese, meat & cheese slices, apple slices or whatever you want to wrap up and take along. These clever washable wraps fasten with Velcro, and can be used to wrap sandwiches of any size and shape. Our reusable sandwich wrap lies flat to double as an on-the-go placemat, making them great for school lunches.

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BPA-free and PVC-free, our wraps make perfect refrigerator storage for snacks and leftovers like cut meats, cut vegetables and blocks of cheese. They're also the ideal waste-free alternative for takeout, picnics and travel.

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Now on promotion for R1 499 at Wellness Warehouse. Valid until 31 August 2013. For more information call 0860 555 135 or visit www.spindel.co.za.

Unlike a cloth snack bag, this non-toxic surface is easy to clean, dries quickly, keeps food from seeping through, and the slick surface is perfect for messy foods. Why use wasteful plastic wrap to pack your lunch when there's an eco-friendly option like this? The Food KozyTM is the perfect solution to throwing plastic baggies and plastic food wrap in the trash. Using the Food Kozies will not only save you money, it will also keep much unneeded trash from our land fills making it your waste-free, allergy-free & toxin-free lunch packing solution! Made from LDPE #4 plastic. 13.5" round

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beauty & wellspa

Before going for heavier treatments, try these natural methods of masking skin pigmentation

Natural Pigmentation Recipe 56

everything you need to live life well

lookwell

beauty & wellspa

voiding direct sun and adequately protecting your skin when you are exposed goes a long way towards keeping your skin looking good and preventing damage. But, sometimes other factors influence the state of your skin.

HORMONES

If you’ve experienced pregnancy, you may have developed a darkened patch on your face, known as the ‘mask of pregnancy’. This is caused by hormones that surge or recede during pregnancy and generally goes away once your body has settled into its new way of being. Other causes of what’s known as melasma include taking the contraceptive pill, synthetic HRT, or sometimes thyroid medication. There is also a genetic component to this type of darker pigmentation.

TIPS AN EFFECTIVE REMEDY TO CURE PREGNANCY-INDUCED SKIN PIGMENTATION IS TO APPLY A PASTE OF CHICKPEA FLOUR, TURMERIC POWDER, YOGHURT, AND LEMON JUICE. ADD ROSE WATER TO THE MIX FOR EVEN BETTER RESULTS.

HELLO SUNSHINE

Tanning happens because the sun’s UV rays stimulate the production of melanin – the ensuing bronzed effect actually protects the deeper layers of your skin from sun damage. But, that’s not to say you should rush out for a tanning session. Sun damage is also responsible for clusters of melanin cells being activated – that’s what causes what’s known as ‘age spots’. But, just getting older can also cause some of those cells to gather together and produce more than the usual amount of melanin.

LIGHTEN UP

To reduce the effects of tanning and skin blemishes, and for natural radiance, make this mask at home: Mix one tsp of milk powder, a tsp of lemon juice, a tsp of honey and half a tsp of almond oil into a thick paste. Apply this on the skin and leave for 15-20 minutes, before rinsing with cold water. This helps reduce the effects of tanning and skin blemishes, and also gives your skin a natural radiance.

did you know? Everyone has pigmentproducing cells called melanocytes. These cells produce melanin pigment that’s fed to keratinocytes, the skin cells that form the outer barrier of the skin, which protects you from sun damage.

OUCH

Just like sun damage, an injury like a blister or a scratch can affect the melanin cells in that particular area, causing them to either increase or decrease production. But, the effect is often not permanent, so your skin will usually manage to heal itself.

While pigmentation problems don’t indicate a health problem (although always take note of differently coloured spots as they may be melanomas), it can affect you psychologically. Not feeling your best or always trying to cover up not-so-beautiful spots can make you feel insecure. While treatment is possible, if you want to go completely natural, try the following two ayurvedic recipes:

DAILY TOMATO, OATMEAL & YOGURT MASK: Ingredients 1 tomato crushed 2 tsp oatmeal ½ tsp plain yoghurt Method Push the tomato through a sieve to extract the juice and mix in the oatmeal and yoghurt with the juice. Use: Apply to your problem patches and allow to dry naturally for 15-20 minutes. Wash off with lukewarm water.

NIGHT-TIME TURMERIC POWDER & LEMON JUICE MASK Ingredients 1 tsp turmeric powder 1 tsp lemon juice Method Mix well to a paste Use: Apply to the affected areas and leave to dry for 15 minutes. Wash off with cold water.

TIPS APPLY A PASTE OF GREEN PAPAYA – IT CONTAINS THE ENZYME PAPAIN, WHICH EXFOLIATES AND CLEANSES AND CAN RELIEVE SKIN PIGMENTATION.

Tip: Don’t expose your skin to the sun immediately after using this mask and preferably apply at night, before bed.

COMMON PIGMENTATION CONDITIONS Pigment Disorder

Characteristics

Treatment

Melasma

Dark brown, symmetric patches of pigment on the face

To prevent it becoming worse, avoid sun exposure. Creams to lighten the face can be effective

Skin damage causing pigment loss

Following a burn, blister or infection, pigment is sometimes not replaced in the area

Generally the use of cosmetics to cover the lighter area are sufficient

Vitiglio

Smooth, white patches of skin – this is caused by loss of melanocytes in the affected area. These patches are very sun-sensitive

There’s no cure, however dyes can mask the area, or skin lightening can be done on surrounding areas

TIPS THERE ARE NUMEROUS OVER THE COUNTER LIGHTENING CREAMS THAT DO WORK. NOTE THAT CREAMS CONTAINING HYDROQUINONE MAY CAUSE SKIN IRRITATION. INGREDIENTS TO LOOK FOR IN A LIGHTENING CREAM ARE GLYCOLIC ACID, DEOXYARBUTIN OR KOJIC ACID.

NATURALLY YOU

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beauty & wellspa

your 'must have' product guide

FEEL MORE MAGICAL The more you care for your body the more self love and confidence you will have. Create beautiful beauty rituals you feel inspired to do regularly. Find the most gorgeous smelling products that work well on your skin and spend time appreciating your physicality.

Come to the Wellspa in Kloof store for a range of treatments with quality products suited to each individual.

Be skin savvy

Feel clean & soft

The milk cleanser in the Naturals range is wonderful for removing make up and impurities. The exfoliator gently removes dry skin cells. After exfoliation, use the moisturising cream with nourishing, hydrating and cell stimulating properties. It also has firming, energising and antiwrinkle actions that come from the Baobab extract and oil. Naturals Beauty Day Cream R99.99 Quick Ref Code: 0016497, Milk Cleanser R79.99 Quick Ref Code: 0016496, Face Exfoliator R89.99 0016498. Available at Kloof & online.

Create a bath ritual

Make some me-time by taking a nice hot bath with JuMe’s Rose luxury body wash. End it up with a soothing rosehip balm to moisturise dry skin. Don’t forget to burn a ‘rosy me’ soy candle during your bath, use the melted wax to spoil yourself with a massage. Ju Me Body Rose Wash R89.99 Quick Ref Code: 0007631, Ju Me Rosehip Balm R140.99 Quick Ref Code: 0007629, Ju Me Travel Light Rosy Soy Candle R119.99 Ref Code: 0007635. Available at Kloof & online.

Use the Wellness range of soaps for a natural and beautiful cleaning experience. Choose from different fragrances and properties that include cleanse, exfoliate, energise and more. Wellness Aromatherapy Soap bars R24.99 Available at all stores & online. Wellness Cleanse Quick Ref Code: 0007863 Wellness Exfoliate Quick Ref Code: 0007866 Wellness Energise Quick Ref Code: 0007865

Rosehip Healing Facial Serum

Aromatherapy oils in this powerful serum induce a deep sleep whilst renewing and regenerating skin overnight. Rosehip Healing Facial Serum 12ml R82.00. Available at Kloof, Cavendish & online only. Quick Ref Code: 0004488.

Get maximum moisture

Keep your skin happy especially during winter by using Soil Shea butter. This is a powerful natural moisturiser that protects and nourishes dry and damaged skin. Soil Kenyan Shea Butter R99.99. Available at Kloof, Cavendish & online. Quick Ref Code: 0007902

Time for treatment

Just Pure skin treatments are intensely hydrating and protect your skin from all the harmful toxins caused by pollution and other factors like sun exposure. Their specialised products help skin recover and become smooth, supple and deeply hydrated as well as assisting patchy and dehydrated skin. Just Pure Frankincense Facial Mist R120 Quick Ref Code: 0013927, Anti Acne Clay Mask R95 Quick Ref Code: 0013940. Available at Kloof & online.

All over upliftment

Expect a rich blend of organic oils that leave your body feeling moisturized, healthy and soft. This is a moisturizer that allows your skin to breath naturally. Grapefruit has toning and astringent properties, with a fresh citrus odour leaving a positive and uplifting effect on your mood. All the oils absorbed into your skin are healthy and nutritional. Oh Lief Natural Grapefruit Olive Body Wax R109.99. Available at Kloof, Cavendish & online. Quick Ref Code: 0008636

Slip them on

Pad around the house with warm feet tucked inside a great pair of slippers. The Antjies cotton slippers have been hand made as part of a community project. Antjies Cotton Slippers R140.99 Available at Kloof & online. Quick Ref Code: 0007805

Selected items not available at all stores. Items not listed at a particular store can be ordered for you or bought online.

NEW

Improv ed H ya luron effIc ac y

Now even better at plumping up the deepest wrinkles – without injection. Eucerin Hyaluron-Filler’s dual-action formula combines low and high molecular Hyaluronic Acid, which immediately plump up the skin, with highly effective Glycine Saponin which stimulates the skin’s own Hyaluronic Acid – so even the deepest wrinkles get plumped up from the inside out. All this without the need for an injection. • Improved efficacy with 5 times* more Hyaluron • New lighter texture day cream for normal to combination skin

*Compared to previous Eucerin Hyaluron-Filler Day Cream

medIcal SKIn ScIence THaT SHoWS

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livewell green living

From tent to

treehouse

Bedrooms are funny places – we know they’re supposed to be sanctuaries for sleep and sex only, but most of us sneak in things like televisions and piles of books at the very least, or exercise equipment and work-related paraphernalia.

ut do you really give much thought to where you sleep (other than it’s a comfy, familiar place with soft surfaces). We explored some alternatives that may just turn your dreams into adventures.

STARRY STARRY NIGHT Outdoor enthusiasts will tell you there’s nothing quite as glorious as sleeping under the stars. If you don’t mind being awakened at dawn by the sun peeping over the horizon (it is the most natural way to wake up, after all), it’s certainly something that will change the way you view sleep. If you’re lucky enough to be even a little way out of the city, the garden of stars you can gaze at while drifting off will surely sweeten your dreams.

did you know? In the Middle Ages, Franciscan Monks would meditate in very basic tree rooms, and Hindu Monks favoured living in tree houses to free themselves from earthbound considerations. During the Renaissance, tree houses became a must-have in Florentine gardens and Plessey Robinson (a Parisian suburb) was famous for its tree house restaurants, built in chestnut trees and covered in rambling roses.

TIPS PRACTISE SLEEPING OUTSIDE BY SETTING UP A CAMP IN YOUR BACK GARDEN OR BALCONY. BREATHE IN THE PURER NIGHT AIR AND DOZE TO THE GENTLY SOPORIFIC SOUNDS OF NIGHT CREATURES. TRY AND SEE A SHOOTING STAR.

around your body will give you a womblike experience, further enhancing your sleep experience. The ropes or hanging mechanisms have a relative amount of give, so when you move around in the night, you won’t be bounced out of your space.

TIPS WASH YOUR HAMMOCK ONCE A WEEK (JUST LIKE YOU WOULD YOUR REGULAR LINEN) FOR A FRESH SURFACE ON WHICH TO DREAM

Sometimes at night I would sleep open-eyed underneath a sky dripping with stars. I was alive then. – Albert Camus UP UP AND AWAY

ROCK A BYE It’s almost instinctual to rock a baby to sleep. And fractious babies respond well to tender rocking. It stands to reason then, that a gently swaying hammock could induce the same sleep-enhancing features as you felt in mom’s arms. Studies show that a rocking motion may help synchronise brain activity, encouraging N2 sleep (the middle phase of non-REM sleep). Being suspended means there are no specific points where your body touches a flat surface and possibly build up as pressure points, and make you toss and turn at night. So a hammock certainly lends itself to a deeper sleep experience. But what about falling out? The quality of your hammock makes a difference. Tightly woven fabric gives the most support (a string hammock with huge gaps isn’t going to be comfortable all night). And the size is important – using the sides to wrap everything you need to live life well

Tree houses aren’t just for little boys with a sense of adventure, they’re actually steeped in history, with the ancients building homes in trees to protect themselves from predators and enemies. Sleeping so close to nature, in the arms of a living tree, offers you the most harmonious dreams while oxygen-rich air enhances your breathing.

GOING DEEP

Halotherapy, or salt therapy, is an age-old therapy that’s been used to treat many illnesses, from asthma and allergies to cystic fibrosis, eczema and weakened immune systems. While there aren’t many options of sleeping overnight in an ancient salt cave, there are modern alternatives that emulate the health-giving benefits and offer sessions in a cave-like setting to ensure you nod off for an energizing 45 minutes. The theory of salt therapy is that breathing in the salt-saturated air (containing around 84 minerals and trace elements) helps your body absorb negative ions, and this has anti-fungal, anti-bacterial, anti-inflammatory and anti-viral properties.

DEFENDER

FOR WORK. FOR ADVENTURE.

NEW 2013 DEFENDER With permanent four-wheel drive and a 2.2 litre common rail turbo-diesel engine. Defender is the ultimate combination of towing, carrying and off-road capability. Either a 90 or 110 wheel base. Defender is the ultimate Station Wagon. The compact 90 seats four, while the 110 seats seven. Call us today to book a test drive.

Land Rover N1 City Tel: 021 595 7100 www.landrovern1city.co.za Join us on

/LandRoverSouthAfrica

/LandRoverSouthAfrica or visit landrover.co.za

AUGUST DATES TO DIARISE: 9 August - Dr Hauschka Womens Day Event 17 August - Massage Training Programme Level 1 31 August - Follow The Sun Yoga For Detoxing Workshop

institute

For more information on events visit www.wellnesswarehouse.com/events

AUGUST WORKSHOP SERIES

Detox your Life

with Melanie Raizon Certified InnerLifeSkills® Master Coach Join Melanie for two powerful conversations on

Thursday 08 August

LIFESTYLE MEDICINE PROGRAMME

"Own that it is impossible for anyone to make another whole." They are already whole; as are you.

Thursday 22 August "Let's get real about reality and the power to create reality." A balanced look at the old "creating reality" question.

Spring is the perfect time to take a fresh look at your life and the choices you make. Join us for your best decision of the year. Date: 1st, 8th, 15th, 22nd September Time: 10am-3pm Cost: R1795, R1595 for Early Bird Bookings For more information visit www.wellnesswarehouse.com For booking details: Contact co-ord@lifestylemedicine.co.za or on 082 940 7465

10am - 12pm on each morning R100 per person for each morning Venue: Events Room, Wellness Warehouse, Kloof Street To book your seat, kindly email melraizon@gmail.com or call Melanie on 082-743 5265

Yoga for Detoxing Workshop Replace old, unhealthy habits with new, empowering choices for health and wellbeing. Learn how to transform your body and mind from the inside out. Discover how to release toxins, tap into your inner power and how to shine by uniting your Yoga practice with your every day life.

MASSAGE

TRAINING PROGRAMME LEVEL 1 Date: Starts 17th August for 8 weeks Time: 9:30am-3pm Cost: R2495, R2295 for Early Bird Bookings

Saturday 31 August 2013 9am-12pm Cost R295 Wellness Warehouse Kloof Street Spaces are limited. Please contact Sharni Quinn to book: 071 954 2816 or sharni@followthesun.co.za

Booking details: Contact 082 940 7465

These workshops are presented by Dr Mark Vella ND • •

• •

AHPCSA Registered Naturopath 20 Year experience in therapeutic bodywork, exercise science and wellness Director of MASSAGE ON THE BEACH since 2001 Author: Anatomy for Strength and Fitness Training, and Anatomy for Strength and Fitness Training for Women

For further enquiries and to register please contact: co-ord@ lifestylemedicine.co.za or call 0829407465

last course for 2013

Join us for a morning of Beauty the Natural Way with Caro Copeland from Dr.Hauschka on Womens Day 9 August. Free talk, give aways, beauty consultations and 10% off your Dr Haushcka purchase on the day. For more information visit us online at www.wellnesswarehouse.com For bookings email: sharon@tocara4.co.za tel: 0217023617

WORKSHOPS & EVENTS

co-ord@lifestylemedicine.co.za or on

Health Directory CHIROPRACTORS Dr. Garth Roberts - Chiropractor 021 439 8898 | 021 683 2996, Claremont | Sea Point

Vikki Perreira - Tai Chi T'ai Chi for seniors. 082 342 3240 Paul de Kock - Life Coach Through Life Coaching I found my Purpose and the tools to be equal to life's many challenges. O82 393 2888, Cape Town

Dr. Robert Delgado - Chiropractor 021 439 8898, Sea Point

Sharni Quinn - Yoga Lifestyle Consultant Offering private yoga sessions, intimate classes, workshops and personal transformation through yoga. 071 954 2816, Cape Town

Dr. Eckard Köhne - Chiropractor at Cape Health Centre 021 433 1116, Sea Point

Bonnita Connolly - Personal Trainer 084 077 8100, Edgemead

FUNCTIONAL MEDICINE Dr. Yesheen Singh - Functional Medicine 076 229 4662, Claremont Dr. Megan Jones - Homeopath 021 556 2382, Bloubergrand Dr. Robyn Langenhoven - Registered Naturopathic doctor 082 853 9571. dr.rlangenhoven@gmail.com, Plumstead

MEDICAL PRACTITIONERS Dr. Mark Johnston - Ophthalmic Surgeon, 021 424 2949 Dr. Mahendran Moodley - Dermatologist Based at Christiaan Barnard Memorial Hospital 021 424 4352, Cape Town City Centre Dr. Jens Pieper - MbChB General Practice 021 424 4257, Tamboerskloof Dr. Jacqui Davies - Integrated Medical Practitioner at The Wellbeing Way 082 778 2277, jacqui@wellbeingway.org, Cape Town

PSYCHOLOGY Dr. Despina Learmonth - Psychologist 021 650 3420, Rondebosch/Green Point

Britta Stalling - Zhineng Qigong Teacher & Results & Leadership Coach Calm movements, visualisations and affirmations promote physical, emotional and mental strength. 076 285 3232, Lagoon Beach Mr Jarryd Roos - Personal Trainer & Conditioning coach If your goals are fat loss, increasing muscle mass or taking your sports performance to the next level then EVO fitness is perfect for you. 082 734 6484, Claremont Ms Natalie Wittwen - Registered Teacher of Forum of Traditional Wu Style Tai Chi Chuan Traditional Wu Style Tai Chi Chuan group & private classes. Strength, stretch & Fitness classes. On-site sessions for senior citizens offered. 072 400-4329, Gardens, Cape Town, Milnerton. www.wu-taichi.com

Lifestyle Medicine Practitioner Health Assessments | Allergy Testing Digestive Screening | Lifestyle Coaching Chronic Fatigue Therapy Nutrition for children | ADD Body cleanse technology

Nutrition & Transformational Healing

Kim Tempest

082 642 9518 kim1801@live.com www.kimtempestza.com

Ms. Nicola Revington - Clinical Psychologist/Psychotherapist 082 604 1492, Oranjezicht Tania Mackenzie - Clinical Psychologist/Psychotherapist 083 553 6540, Rosebank/Vredehoek Siobhán Sweeney - MA Couns Psych 084 799 0901; 021 671 1257, siobhan@humannature.co.za, Claremont

Sacred life-changing interventions handed down from ancient times

Ms. Jodie Mackay - Clinical Psychologist 082 890 0510, Wynberg Mrs. Michelle Veit - Registered Counsellor 084 791 4274, Gardens

We are qualified to offer:

COMPLEMENTARY PRACTITIONERS Andri Hanekom - Certified Rolfer TM Optimize POSTURE and ALIGNMENT as well as effective Body Stress relief. 076 105 4349, Tamboerskloof & Plumstead Ms Natalie Wittwen - Massage Therapist Over 10years experience 021 551-6229, Milnerton Ridge

OTHER Bernice Griffiths - Foodie; artist and visionary; photographer www.bettybake.co.za

WORKSHOPS & EVENTS

Diane Hawardin - The Allergy Clinic 021 406 6889 Elan Lohmann - Founder of Sleekgeek - www.sleekgeek.co.za 084 333 1313 Chris Walsh - Personal Trainer at 360 Specialized Training chris@360training.co.za

Sumika

HEaLiNG CENTRE

021 852 3127 • info@sumika.co.za • www.sumika.co.za

Feeling exhausted, helpless, overwhelmed, irritable most of the time? Are you close to Burnout? Martha Beck certified life coach Kerstin Waddell is offering a FIRST AID for Burnout Prevention full day seminar on 31 August 2013 in Cape Town for R750 per person. Pack your first aid box full of practical tools to help you make new choices and pull up your emergency handbrake to stop burnout. Contact Kerstin on 082 370 2553 or kerstin@behappylifecoaching.co.za for more information and to book your space.

Andrew Hirst - Personal Training - Fit2 074 111 9507, Sea Point Renate - Tai Chi Yang style Tai Chin Chuan, including Qu Gong and sword. 021 976 0003, Northern Suburbs

Learn to Listen to Your Heart Song

www.behappylifecoaching.co.za

Merle Lifson-Dettori IMAGO Relationship Coach & Counsellor (Reg. No. IR 0469)

FIELDS OF PRACTICE:

IMAGO Relationship Therapy including Marital/Relationship Conflict, Pre-marital Counselling, Newlyweds, Conscious Marriage & Divorce Family Intervention Bereavement, Grief & Loss 083 709 0467

Living with CANCER Counselling Emotional Distress & Stress & Anxiety Management Personal Growth & Development Moms with their Babies Death of a Pet Spiritual Issues

www.followingmantis.co.za

merlie@wam.co.za

EMOTIONAL, PSYCHOLOGICAL & SPIRITUAL WELLNESS

ARE YOU INTERESTED IN A CAREER IN THERAPEUTIC REFLEXOLOGY? Our Reflexology Academy offers a

DIPLOMA IN THERAPEUTIC REFLEXOLOGY

Changing thethe world one Changing world one breath at a time breath at a time Changing the world one Hot and yogayoga for all including Hot non-heated and non-heated forlevels all levels including breath atVinyasa, aBikram, time Vinyasa, Power & Sculpt Bikram, Power & Sculpt

Hot and non-heated yoga for all levels including Vinyasa,Offering Bikram, Power & Sculpt one free of yoga new to Offering oneweek free week of for yoga forstudents new students to

YogaLife. Cape Town residents only, with YogaLife. Cape Town residents only,valid with ID valid ID Offering one free week of yoga for new students toR250 for one week Yoga special for travellers to CT, Yoga special for travellers to CT, R250 for one week YogaLife. Cape Town residents only, with valid ID Located at 127atWaterkant Street,Street, right next theto Old Located 127 Waterkant rightto next theCape Old Quarter Cape Quarter

Yoga special for travellers to CT, R250 for one week www.yogalife.co.za Tel: 021 021 418 418 2884 Located at 127 Waterkant Street, right next to the Old Cape Quarter www.yogalife.co.za Tel: 2884 www.yogalife.co.za

compiled by world-renowned author, Inge Dougans, with a unique approach using Chinese Meridian Therapy and the Five Elements

Registered by the Department of Higher Education & Training (Registration certificate no. 2000/HE07/014)

Accredited by the Allied Health Professions Council of South Africa Face-to-Face classes or Distance E-Learning available

NEW CAMPUS OPEN IN CAPE TOWN! 0861– REFLEX (733 539)

info@reflexologycourse.co.za

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Tel: 021 418 2884

Dermatologist Do you want to

Dr Mahendran Moodley

● relieve stress?

Medical, Surgical & Cosmetic Dermatology

● age gracefully?

CALL 021 424 4352 / 021 424 4490 FOR ENQUIRIES

● improve flexibility? ● alleviate chronic pain? ● increase general vitality? ● improve alignment and posture? ● boost performance and self image? If you answer yes to any of these questions, Rolfing can help you!

Certified Rolfer™ Andri Hanekom 076 105 4349 Tamboerskloof - Plumstead

Christiaan Barnard Memorial Hospital, Suite M02, Mezzanine Level 181 Longmarket Street, Cape Town Mediclinic Constantiaberg, Suite 128, North Suites, Burnham Road, Plumstead

www.capetowndermatologist.com DIRECTORY

● maximize athletic performance?

Bed heaven with

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At Hästens, our passion is sleep. It is our mission to change the world through sleep. So, to deliver the best sleep to the world, we create the Best Bed. The vision of giving the world the best sleep, and therefore the best bed, allows for no shortcuts. We use only the finest natural materials in our beds. Sustainably resourced horsehair, cotton, wool, flax, Swedish pine and steel provide the ultimate in comfort, support, quality and durability. For our efforts in environmental sustainability, Hästens is exclusive among bed manufacturers by being the very first to have our beds awarded Swedish Swan environmental certification.

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HÄSTENS STORE CAPE TOWN 55 Somerset Road, Cnr Somerset & Highfield Road, Green Point, 8005, Cape Town Tel: +(27) 021 418 0434 info@hastenscapetown.co.za HÄSTENS STORE JOHANNESBURG CRB House, Cnr Kramer & Desmond Street Kramerville, Sandton 2148 Tel: 011 262 4431 / 4432 info@hastensjhb.co.za www.hastens.com

Minke du Plessis is a Professional Hair and Makeup artist based in the Cape Town area. She has an international hair and make-up qualification. Minke specializes in all kinds of events, from weddings to fashion, family and engagement shoots. She embraces each and specific opportunity to highlight the inner elegance, grace and beauty of each individual in tone with each unique event.

CONTACT DETAILS: info@minkeduplessis.co.za 082 998 4076