Wellness Magazine July - September 2020

JULY - SEPTEMBER 2020

FOOD / HEALTH / BEAUTY / WISDOM

E XC L U S I V E DEALS & G I V E AWAYS

IMMUNITY B O OS T ER S

BEAUTY AT H O M E

WELLBEING D E S PI T E T H E O D DS

R20 (incl. VAT) R10 (incl. VAT) for Live Life Well Rewards card holders Free with purchases of R1000 or more

E D I TO R ’S N OT E “Ours is essentially a tragic age, so we refuse to take it tragically.

The cataclysm has happened, we are among the ruins, we start to build up new little habitats, to have new little hopes. It is rather hard work: there is now no smooth road into the future: but we go round, or scramble over the obstacles. We’ve got to live, no matter how many skies have fallen.” – D.H. Lawrence It’s virtually inconceivable how many skies have fallen over the past few months. For many of us, the ability to channel and buffer the immense impact of this most powerful of global experiences has required a consistent and monumental effort.

But these, admittedly, are fleeting. More often than not, the pane of clarity that separates me from the collective turmoil is shattered into a thousand little shards of sharp, uninhibited and unwelcome emotions.

There are no superfoods and superdrinks, rituals or routines that can shield us from the sense of being out of control with no apparent end in sight.

And yet, every practice, protocol and preventative pursuit has a time and a place, forming part of a larger whole that serves to remind us – in the midst of our fallibility and our fatigue – of just how deep human beings have dug before.

In moments like these, I take great comfort in author, neuroscientist and philosopher Sam Harris’ assertion that consciousness need not mould to fit the shape of that which it knows. When panic and uncertainty present themselves as the most obvious and immediate of knowables, we do have the ability to refocus our attention, as impossible as it may seem.

Fear doesn’t yield more power than our propensity for hope; although many of us have lived most of our lives in a world that is so used to letting it have its way.

My own way of dissolving the foregrounded fear is to retreat into love, creativity and learning. I could bang on for pages about the consolations of writing, and am eternally grateful to have had this magazine to compile for you over the past few months.

The mere fact that you’re reading this means that you’re still working, in your unique way, to build up your own ‘new little habitats’ in the face of the cataclysm. And for that, I applaud you.

There are moments when I feel hopeful that the chaos that has arisen from the global collapse of systems might lead us to a place of revelation, revolution or – at the very least - return.

I hope that you find as much comfort in reading it as I have in creating it. If your time spent engaging with these pages serves to turn the volume of chaos and despair down by just a single decibel for you in this moment, I have achieved what I set out to do.

Lara

your w orld of wel l being star ts he re

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CO N T E N T S

JULY – SEPTEMBER 2020

REGULARS 6 E D I TO R ’ S C H O I C E From essential daily supplements and immune boosters to guilt-free indulgences and natural pamper products, we review this season’s favourites.

8 S N A P, C H AT & W I N We share some of your Wellness moments, and reward our latest favourite.

1 0 F RO M O U R C E O Simon Alston shares what’s sprouting at Wellness this quarter.

1 1 STO R E D I R E C TO RY Find your nearest Wellness Warehouse and enjoy living life well with us.

34 WIN WITH WELLNESS We’ve got a great lineup of giveaways in this edition! Think Wellness essentials, guilt-free sweet treats, home spa solutions and more.

3 5 R E A D E R- E XC L U S I V E D I S CO U N T S We’re rewarding you with reader-only discounts on some of our top health, food, beauty and home products.

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78 ON OUR BOOKSHELF Learn more about flexitarian cooking, helpful daily habits, gentle yoga and more with our current favourite reads.

FOOD F RU I T & P I STAC H I O C RU M B L E 1 2 A breakfast so delicious it may as well be dessert!

H A R I S S A FA L A F E L W R A P S 1 4 A fun way to enjoy plant protein with the whole family GRILLED HALLOUMI SALAD 16 A tasty light lunch or dinner for one R E V I TA L I S I N G RO O I B O S 1 8 We explore why the South African staple is everybody’s cup of tea.

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H E A LT H I M M U N E S U P P O RT: A F O U R- FAC TO R A P P ROAC H 2 2 A functional health and wellness coach shares tips for supporting your immune system by focusing on four key aspects.

S L E E P : T H E U N D E R R AT E D I M M U N E B O O ST E R 3 0 A look at the tried-and-tested health hack that tops any fancy supplement or superfood

FITNESS

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B AC K TO B A S I C S 3 9 What COVID-19 has taught us about fitness

B E AU T Y N E V E R F E A R , N AT U R E ’ S H E R E ! 4 2 Your A – Z of natural beauty solutions

E CO H O M E YO U R C L E A N , G R E E N H O M E 5 2 A room-by-room guide

WISDOM

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OV E R CO M I N G F E A R A N D A N X I E T Y I N T H E T I M E O F COV I D - 1 9 6 2 Understand and manage the effects of fear and anxiety on your body and health THE SCIENCE OF WELLBEING 68 We review the free course that’s changing lives across the world.

E V E RY B R E AT H YO U TA K E 7 4 Enjoy the benefits of pranayama in everyday life

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E D I TO R ’ S C H O I C E A JOB WELL DONE Now, I may be a little biased here, but since receiving a lovely lil package of Wellness daily essentials, my health really is doing, well...well.

The multivitamins are packed with a ridiculous number of vitamins, minerals and antioxidants that do a great job of seeing to my daily requirements, supporting my immune system, protecting my organs, and turning my body into a lean, mean editing machine. The Super Green Foods blend is made up of just four natural ingredients, each of which has its own unique benefits (think balancing pH levels, promoting a healthy gut, fighting free radical damage, and providing a complete source of plant-based protein, to name just a few). While my body is being taken care of by my multis and greens, I reach for the Adaptogen Complex to give my brain the boost it needs to, say, put together a magazine.

It’s pretty amazing that a simple combo of a few plants, herbs and mushies can simultaneously lower my stress levels and energise me (both of which are very needed right now).

P U R P L E P ROT E I N P OW E R Collagen is the cool kid on the wellness block, and Lifematrix’s Purple Protein Powder has even more street cred thanks to the addition of powdered blueberries.

The high vitamin C and antioxidant content of the blueberries supports the already impressive health benefits of collagen such as promoting joint and bone health, and keeping my skin firm and wrinkle-free (especially impressive considering the stress of the last few months). Best of all, the powder is highly soluble and heat-resistant, with a neutral flavour and odour that allows me to sneak it into smoothies, soups, and warm winter stews for a clandestine collagen kick.

A L L- I N - O N E CO L L AG E N I think it’s time to admit that I may have an addiction to supplements. At least that’s what I have to assume from my absurdly large collection of bottles and boxes. Or maybe I’ve just been in need of some more compounded complexes. Nutrilife’s Collagen Complex has been a great addition to my diet, because it combines my daily dose of collagen protein (for happy bones and supple skin) with a range of essential enzymes, vitamins and minerals. It may not have 42 ingredients, but I think it may just be the answer to life, the universe and everything.

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H O N E Y, H O N E Y, H OW YO U T H R I L L M E I’m a lover of all things delicious and guilt-free, so let’s just say that things have gotten pretty serious between me and the Gayleen’s Decadence range of honey-sweetened choccies. The gluten-, dairy-, and refined sugar-free slabs are 71% dark chocolate (hello, antioxidants!) and come in a range of flavours, from classics like Himalayan Salt and Mint to bizarrely delicious Lemon & Black Pepper. Plus, they are 100% natural and made with sustainably sourced cocoa and raw honey, which means that I can munch away with none of the sugar spikes of conventional chocolate.

S I M P LY T H E B E ST Goodness knows we’ve all been in need of some serious self-care this year, and Simply Bee answered my pamper prayers with their range of luxurious hair, face and body goodies. The lovely local brand is committed to producing fully natural homemade products using organic honey, beeswax and propolis, which means that they’re not only great for my body, but also for the earth and environment. I’ve found that I can use different products for different at-home spa rituals. On stressful days I take a soak in their bubbles and bath salts (which smell absolutely divine), and treat myself to their rich and creamy hair and face masks. I find the hair mask to be a bit heavy, but it’s perfect for my borderline-crunchy split ends. And on those days when I need an extra dash of energy, I start the morning with some exfoliation action from their fynbos honey sugar scrub (which I want to eat), followed by a skin-stimulating massage with their nourishing body lotion. There’s nothing better to get me buzzing like a busy little bee.

SUPER SUTHERLANDIA Immune support is the talk of the town nowadays, and I was keen to try Dr. Boxall’s Sutherlandia & Olive 2-in-1 Capsules and Sutherlandia Tincture. I’ve always been curious to try sutherlandia, given its long history of use in African traditional medicine, and it really seems that our ancestors knew what they were doing. While it can be tough to gauge the extent of the efficacy of preventative medicines, I can say that I have enjoyed the past few months cold-, flu-, and COVID-free (which is especially impressive considering that I’m generally plagued by the sniffles as soon as the first rains hit Cape Town). You can mix the drops with some water and gargle to build up cell resilience and treat a sore throat, but I prefer to throw a few in my morning smoothie for a refreshing immune boost. The 2-in-1 veggie caps are great for systematically strengthening immunity thanks to the combination of sutherlandia’s antiviral and antibacterial properties with the powerful antioxidants of olive leaf extract. I just take the maintenance dose of one capsule twice a day after meals to arm my defences and keep my system sniffle-free.

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G I V E AWAY

S N A P. C H AT. W I N

share your wellness moments

C O N G R AT U L AT I O N S @LEEDRASLIFESTYLE We’re so glad you’re enjoying our Table Bay store and mag, and are rewarding you with a R500 shopping voucher to continue living life well with us!

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

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F RO M O U R C E O

A Word

F RO M O U R C E O

With this in mind, we made it our goal to sustain - and even grow - employment at a time when so many had been facing job loss. As for our loyal customers, we were determined to continue to provide access to advice that you could trust and products on which you could depend. This hasn’t always been easy, and there have been setbacks that we simply couldn’t control, such as severe disruptions to local and international supply chains. I would like to thank each and every one of you for your continued support and patience throughout this crisis. We are seeing a stabilisation of supply chains and working practices, but we are also aware that they remain highly susceptible to disruption.

We also understand that, as an organisation, Wellness Warehouse has a responsibility to a wider group of stakeholders, including the communities in which we operate. While all of us are susceptible to the risks and difficulties of COVID-19, our resources and the ability to navigate its consequences vary massively between different demographics. This is why, in addition to our commitment to team members and customers, we have also been actively involved in community outreach by donating face masks, hand sanitiser and food to local charitable initiatives recommended by you. Our intention is for this project to continue to evolve and grow beyond the scope of COVID-19.

O

ur perspective is unavoidably shaped by our current circumstances, which form the lens that filters our view of the world. As I sit here today, facing a multitude of uncertainties, it becomes apparent just how much context matters.

As much as we can speculate, nobody really knows what COVID-19 will mean for our way of life going forward.

What have we been taking for granted? Which changes will be temporary, and which will be permanent? What will we willingly leave behind, and what will we fight to keep? It is easy to let uncertainty make us fearful, but I believe that it is absolutely imperative to maintain hope. I take comfort in the fact that there is a growing and unstoppable awareness taking root. COVID-19 has exposed many injustices, and there is much that needs to be changed. Luckily, many are actively embracing the positive adaptation that is needed to overcome fear and uncertainty. This crisis really does have the capacity to transform our society and planet for the better.

When we first set out to navigate the unfolding crisis, we made a simple commitment to our team members and our customers: we would do all that we possibly could to provide and maintain a sense of stability and continuity.

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Unsurprisingly, online demand has increased significantly during lockdown, but we have been able to adapt quickly thanks to a combination of investment in people and infrastructure, as well as some very long hours and weekends worked by our amazing team.

I’m pleased to say that online delivery times are back to normal, and that a range of new features is being implemented that will help to make your online shopping experience even smoother. Furthermore, our online Ask Our Wellness Consultant helpline now offers remote access to the same level of expert advice that you are accustomed to receiving in our stores. All you need to do is email your product and health queries to wellnessconsultant@wellnesswarehouse.com, and one of our Wellness Consultants will be in touch to assist you.

Although the project has been delayed due to lockdown restrictions, we are excited to announce that our newest store will soon be opening in Riverside Shopping Centre, Bryanston. This follows the opening of branches in Nicolway and Dainfern Square in March. The opening date for our Riverside store will be confirmed in due course, together with details of the other new stores that we are planning to introduce later this year. We have been overwhelmed by the positive response to our new outlets, and we remain as committed as ever to helping more people take control of their health and wellbeing.

Preventative healthcare and a holistic approach to wellbeing have never been more important, and it brings us such joy to play our part in your journey to living life well.

Yours in wellness,

Simon Alston

T H E D E TA I L S

OUR STORES

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FOOD

Fruit & Pistachio Crumble

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Serves: 2 INGREDIENTS *2 peaches, stones removed *½ cup Greek yoghurt *4 tsp pistachios, roughly chopped *Raspberries or other berries of your choice (for garnishing) FOR THE CRUMBLE *2 natural rice cakes, chopped *2 red apples, skin on and grated *2/3 cup oats *2 TBSP chia seeds *½ tsp ground cinnamon *½ tsp ground ginger *4 tsp honey *4 tsp olive oil METHOD 1. Preheat the oven to 180°C. 2. Mix the crumble ingredients together.

3. Slice the peaches into wedges and arrange in the centre of a baking dish.

4. Spoon the crumble mixture around the peach wedges.

5. Bake in the oven for approximately 10 minutes, or until the crumble has turned golden and the peaches have softened.

6. You might need to stir the crumble so that it cooks evenly.

7. Remove and serve with yoghurt, pistachios and raspberries or other berries. If you like, you could add a touch of green, such as fresh mint.

SHOP THE INGREDIENTS IN STO R E , O R S C A N T H E Q R CO D E TO BUY THEM ONLINE

Excerpted from All Sorts of One-Dish Wonders by Chantal Lascaris, published by Penguin Random House South Africa and available at leading bookstores and online

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• May help ease constipation • Detoxes the liver, gallbladder, kidneys & lymphatic system • Clears the body of worms & parasites • Contains no artificial flavouring or preservatives

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Promotes Healthy Blood Circulation Circuwell may improve the circulation of freshly-oxygenated blood to the extremities of the body, like the feet and fingers. It helps restore elasticity to the walls of the blood vessels to reduce the appearance of varicose veins.

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FOOD

Harissa Falafel Wraps

WITH QUICK-PICKLED CABBAGE Serves: 4 INGREDIENTS FOR THE WRAPS *4 soft tortilla wraps *2 baby gem lettuce, washed and chopped *1 avocado, halved, stoned, peeled and sliced FOR THE QUICK-PICKLED CABBAGE *125 ml apple cider vinegar *1 TBSP caster sugar *1 tsp salt *1 tsp yellow mustard seeds *½ tsp black peppercorns *1 shallot, thinly sliced *200 g red cabbage, thickly sliced FOR THE FALAFELS *50 g quinoa (dry weight) *240 g tinned chickpeas, drained *1 TBSP harissa paste *2 garlic cloves, roughly chopped *½ tsp ground coriander *½ tsp ground cumin *1½ TBSP plain flour (plus extra for coating) *½ tsp baking powder *1 small onion, roughly chopped *A handful of flat-leaf parsley, stems removed *A handful of coriander, stems removed *5 TBSP vegetable oil for frying *Salt and black pepper to season FOR THE TAHINI DRESSING *2 TBSP tahini *2 tsp lemon juice *½ tsp white wine vinegar

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URIC ACID SUPPORT

METHOD 1. To make the pickling liquor for the cabbage, combine the apple cider vinegar, sugar, salt, mustard seeds and peppercorns in a small saucepan with 125 ml water and bring to the boil. Remove from the heat as soon as it boils. Put the shallot and cabbage into a clean, heatproof jar, then pour the hot pickling liquor over it and press the cabbage down to ensure it’s all submerged. Leave it to cool, then seal with a lid and refrigerate it for at least a few hours, or ideally overnight.

2. To make the falafels, cook the quinoa in a large pan of boiling water for 10 minutes or until it is tender. Drain and allow it to cool.

3. Put the chickpeas, harissa paste, garlic, spices, flour, baking powder, onion and herbs in a food processor and blitz until smooth, adding a tablespoon of warm water if it is dry and crumbly. Keep adding warm water - a tablespoon at a time - blitzing between additions, until you have a paste that will hold together (you may need up to six tablespoons).

4. Transfer the mixture to a bowl, then stir in the quinoa, season to taste with salt and black pepper, and chill in the fridge for at least an hour.

5. To make the tahini dressing, combine all the ingredients with three tablespoons of warm water in a small bowl and whisk until smooth. Season to taste.

6. Using clean hands, take egg-sized lumps of the falafel mixture into your hands and shape them into patties (the mixture should make around 12). Press them together, then roll them gently in flour – they will be fragile, so handle them with care.

7. Heat the vegetable oil in a heavy-based non-stick frying pan over a medium high heat, then fry the falafels in batches, carefully flipping them over halfway through cooking, until they are golden brown on both sides. Transfer to a plate lined with kitchen paper to soak up any excess oil.

8. To assemble the wraps, spread a generous spoonful of the tahini dressing on each wrap, then divide the lettuce, avocado and falafels between them. Add some pickled cabbage to each, then drizzle over a little extra tahini dressing.

Wrap them up tightly and serve immediately.

TIP The pickled cabbage will keep for up to 10 days, covered, in the fridge.

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SHOP THE INGREDIENTS IN STO R E , O R S C A N T H E Q R CO D E TO BUY THEM ONLINE

Excerpted from The Vegetarian Kitchen by Prue Leith, published by Pan Macmillan South Africa and available at leading bookstores and online

Whether you choose the liquid or the capsules, the triple-action formula is the same!

• Lowers acidity in the body • Breaks down uric acid crystals • Natural anti-inflammatory Quality products as featured on

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FOOD

Grilled Halloumi Salad

WITH WALNUTS & MUSTARD DRESSING

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Serves: 1 INGREDIENTS *3 strips halloumi cheese *3 slices baguette *45 g mixed salad leaves *10 g walnuts, roughly chopped *4 black olives, pitted and cut in half DRESSING *1 ml wholegrain mustard *1 ml dijon mustard *5 ml apple cider vinegar *Sea salt and ground black pepper to taste *5 ml extra virgin olive oil *10 ml water METHOD 1. Distribute the sliced halloumi between the baguette slices. Place on a baking sheet and set aside.

2. To make the dressing, combine the mustards, vinegar, seasoning, olive oil and water in a bowl or jar and stir or shake until well blended. Pour into a mixing bowl.

3. Add the mixed salad leaves, walnuts and olives to the bowl and toss lightly to combine with the dressing. (If preferred, serve the dressing on the side.)

4. Place the baguette slices under a pre-heated grill and cook for 3 – 5 minutes, until the cheese is lightly browned.

5. Arrange the salad on a plate, top with the warm cheesy baguettes and serve immediately.

SHOP THE INGREDIENTS IN STO R E , O R S C A N T H E Q R CO D E TO BUY THEM ONLINE

Excerpted from A Slimmer You Cookbook by Regine Du Plessis, published

by Struik Lifestyle and available at leading bookstores and online

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H E A LT H

REVITALISING ROOIBOS everybody’s cup of tea

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Rooibos tea is a beloved pantry staple across the globe, but its roots are firmly planted in South Africa. A cup of this spectacular brew tastes beautiful, and boasts a long list of health benefits!

WH ER E D O ES RO OI B OS COM E F ROM ?

Farmers all over the world have tried to cultivate their own rooibos plants, but so far this little gem has refused to flourish anywhere besides the warm soil of the Western Cape Cederberg.

Records show that the Khoisan people of the Cederberg have been collecting and drying rooibos leaves for medicinal purposes from as early as the 1700s. However, it is unclear as to whether or not they made a tea with them – although they did brew the leaves of a closely related plant. As South Africa became colonised, European settlers realised that they could use rooibos to make a tea that was not only delicious, but far cheaper than the Asian teas that they were importing. Modern rooibos production processes have drawn from and industrialised the traditional Khoisan methods of bruising, fermenting (or oxidising) and drying, resulting in a fresh product that is enriched with tradition.

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WHAT MAKE S RO O IB O S S O SP E C IAL ?

Rooibos is world renowned for its manifold health benefits. Here are just a few of our favourites… *A Better Choice Rooibos is a great substitute for sugary drinks, coffee and other teas as it contains no caffeine and a cup is only one calorie! It’s also free from tannins, which can hinder nutrient absorption, and oxalic acid, which can increase the risk of kidney stones. *Antioxidant Bomb We love our antioxidants, and a cup of rooibos is a great way to get a dose of these little helpers to fight against damage by free radicals, maintain healthy skin, and boost the immune system. *Inflammation Fighter Rooibos acts as an anti-inflammatory, which means that it can help with allergies and may improve organ health. It’s also a common ingredient in skincare products. *Gut Helper Studies have shown that rooibos works with potassium ions in the body to generate an antispasmodic effect that can ease stomach cramps, aid digestion and combat IBS.

H E A LT H

HOW CAN I GET MY DAILY DOSE? Everybody loves a good cup of tea, but there are many more ways that you can enjoy the benefits of rooibos!

S P IC ED CO L D & F L U E L I XI R Brew a strong cup of rooibos and add a teaspoon of honey, a teaspoon of grated fresh ginger, a teaspoon of lemon juice (or two to three fresh lemon slices) and a pinch of cayenne pepper.

This fiery brew will keep you hydrated, fight bacteria, soothe a sore throat, and help relieve cold and flu symptoms. You can halve the amount of ginger if it’s too strong, or add more if you want to combat nausea.

RO O IB O S & HO N E Y P URIFYIN G SC RUB Mix together two tablespoons of raw honey and one tablespoon of loose rooibos leaves (you can also use the contents of a teabag), and apply to a clean face with gentle, circular motions before rinsing.

Honey has antibacterial properties that can help to fight acne and remove impurities, while the rooibos leaves soothe inflammation and scrub away dead skin cells and sebum.

For a hydrating mask, replace one of the tablespoons of honey with mashed avocado and leave on for 15 minutes before rinsing.

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Collagen is made up of the amino acids proline, glycine and lysine. You can ‘supercharge’ the Lifematrix Collagen Broth by adding…

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You might also consider adding garlic to the broth. It’s high in sulfur, a trace mineral that helps synthesize and prevent the breakdown of collagen.

W W W. W E L L N E S S WA R E H O U S E . CO M // 21

H E A LT H

IMMUNE SUPPORT: A FOURFACTOR APPROACH

By Nikki Temkin

V I TA M I N S & S U P P L E M E N T S

Functional Health and Wellness Coach Nikki Temkin shares tips and advice for how you can support your immune system by focusing on four key aspects: supplementation, nutrition, stress management and sleep.

Protecting and boosting immune health has been more important than ever over the past few months, and will no doubt continue to be a priority for us all for some time to come.

While it’s true that you can’t control the trajectory of a virus, you can take steps to control your internal environment through what you choose to put into your body, what you expose yourself to, and the lifestyle you lead.

Strengthening immunity requires a multifaceted approach that will improve its response and reduce your susceptibility to illness.

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Even with a healthy, well-balanced diet, supplements are still recommended for maximum support. The following are suggested for immune support:

V I TA M I N C Contributes to immune defence by supporting various cellular functions of the immune system

V I TA M I N D Reduces viral growth and helps to prevent upper respiratory infections For maximum absorption, take with a large meal, and increase the dosage in winter when there is less sunlight.

V I TA M I N A Acts as an anti-inflammatory, helps to enhance immune function, and supports the lining of the respiratory tract Vitamin A also protects the integrity of the body’s mucus membranes (such as those in the gut and lungs), making it harder for infections to take hold.

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H E A LT H

ZINC Possesses strong antiviral properties For maximum efficacy, take after a large meal

N - AC E T Y L C YST E I N E ( N AC ) Promotes the production of glutathione, a potent antioxidant that supports immune function

P RO B I OT I C S & P R E B I OT I C S Create a healthy gut microbiome that supports and stimulates the immune system.

E L D E R B E R RY E X T R AC T Packed with vitamin C, dietary fibre and antioxidants Elderberry is most effective when used preventatively. Try to find an extract that has been produced through ultra-filtration.

CURCUMIN A set of flavonoids found in turmeric that can help to reduce inflammation and decrease viral activity

M E L ATO N I N Made by the pineal gland at the base of the brain, this hormone supports antiviral immunity, promotes restful sleep and reduces inflammation.

You will need a prescription for this!

M E D I C I N A L M U S H RO O M S

YO U C A N A L S O T RY:

Medicinal mushrooms support the immune system thanks to their antioxidant, anti-inflammatory and antiviral properties. Try turkey tail and reishi for protection against infection.

*Omega 3 *Glutathione *Alpha-lipoic acid *Echinacea *Astralagus

E P I G A L L O C AT E C H I N G A L L AT E ( E G CG ) This compound is present in high quantities in green tea, and helps to reduce inflammation and enhance immune functionality.

L I Q U O R I C E RO OT This is one of the fundamental herbs in Traditional Chinese Medicine (TCM), and works to reduce viral growth.

R E S V E R AT RO L A polyphenol found in red grapes that can help to decrease inflammation

B E TA - G L U C A N S Beta-glucans are anti-inflammatory, and help to enhance immune function. They are especially beneficial for those with viral upper respiratory tract infections.

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N OT E : It is important to consult your doctor or healthcare provider before taking any kind of vitamin, mineral, mushroom or supplement.

The appropriate dosage will be different for everyone, and is affected by factors such as gender, weight, pre-existing conditions, pregnancy and any medication that you may be taking (such as birth control, antidepressants, antibiotics, etc.). Be sure to contact your healthcare provider to find out exactly what dosage you should be taking.

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H E A LT H

N AT U R A L N U T R I T I O N Your diet has a huge impact on your health, especially since a large majority of immune cells are located in the gut.

Keeping your gut happy will significantly increase your body’s ability to fight off infection. A healthy microbiome, the ecosystem of microorganisms in your gut, should contain a diversity of good bacteria. The best way to encourage microbiome diversity is to eat a wide range of plant-based foods that are high in fibre and feed good gut bacteria. Fermented foods like kimchi, sauerkraut, kefir and yoghurt with live cultures are also great.

SOME EXTRA TIPS *Build your meals around inflammation-fighting foods such as olive oil, tomatoes, raw nuts, leafy green veggies, berries and fatty fish. You can’t really go wrong if you stick to eating lots of fresh fruit and veg, whole grains, healthy fats, plant-based proteins, and fresh herbs and spices. *Make sure that you are getting the right amount of macro- and micronutrients. You can consult a nutritionist or healthcare professional to determine what these amounts should be for your age and weight. *Incorporate ginger, garlic, turmeric and rosemary into your meals (these all offer antioxidant and/or anti-inflammatory properties). *Ensure that your diet is rich in plant-based polyphenols such as grapes, green tea, berries, kiwi fruit, nuts, apples, cherries, plums, legumes, peas, corn, cranberries, peanuts, flax and sesame seeds. *Try to eat lots of nutrient-rich cruciferous vegetables such as arugula, broccoli, brussels sprouts, kale, cabbage and collard greens. *For an indulgence, you can treat yourself to some high-percentage dark chocolate. It contains an antioxidant called theobromine, which may help power up the immune system by protecting the body’s cells from free radicals. *Eat a colourful rainbow of foods every day to ensure a variety of vitamins, minerals and phytonutrients.

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I M M U N E S U P P O RT S M O OT H I E Blend together: frozen blueberries, frozen banana, spinach, kale, avocado, almond milk, spirulina powder and any green alkaline powder

AVO I D *High-sugar foods *Processed foods *Microwaveable foods *Fast foods *Deep-fried foods *Saturated fats that promote inflammation *Cured meats with nitrates, chemicals and other preservatives *Too much alcohol

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While you sleep, your immune system releases proteins called cytokines and stimulates T-cell activity - both of which can help to strengthen your immune response. Sleep deprivation decreases production of these protective cytokines and weakens infection-fighting antibodies and cells.

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For deep, quality sleep, adopt a sleep hygiene routine.

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*Avoiding excessive alcohol consumption before bed *Avoiding caffeine after 3 pm *Getting seven to eight hours of good sleep each night (teenagers should get nine to ten hours, and young children at least ten hours) *Setting aside all screens an hour or two before bedtime *Implementing a relaxing bedtime ritual that includes things like meditation, reading, a warm bath, and essential oils (lavender, citrus, sandalwood and jasmine are all great for promoting sleep) *Avoiding a big meal right before bed, as your body will have to work hard to digest your food while you’re sleeping

RVING

H E A LT H

M A N AG E YO U R ST R E S S W I T H : *Movement Even just five minutes of movement a day will help to boost your mood and immune system. You’ll benefit from gentle exercise (such as yoga) as well as from high-intensity exercise such as aerobics or interval training. *Relaxation Techniques Try out practices such as mindfulness, visualisation, meditation, yoga, breathwork and other calming activities like arts and crafts.

M A N AG E YO U R ST R E S S Stress is an inevitable and unavoidable part of life. It’s your response to it that counts. Stress can be mental, emotional or physical. When it becomes chronic, it can damage your immune system.

The effects of stress can be direct, such as the release of stress hormones that can suppress an effective immune response.

But they can also be indirect in that stress can interfere with sleep and potentially lead to unhealthy behaviours such as poor eating choices, excessive drinking and smoking.

Your body only has so much energy, and dealing with stress can be incredibly draining. The hormonal cascade of the fight or flight response can be useful for short periods of time (such as when you need to meet a deadline), but when prolonged, it could lead to a burnout of the biochemical immune system.

T I P : To calm down instantly, try taking three deep breaths through your nose, and exhaling through your mouth. You can also check out the bhramari pranayama exercise in our breathwork feature in this issue!

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*Fun Life and its many responsibilities can be very serious. Mark time off in your calendar to read, listen to music, engage in a hobby, talk to friends, do crosswords, visit an art gallery, do puzzles, play a board game – anything that engages you in the moment and takes you out of your head. It’s even better if whatever you’re doing gets you to laugh, as laughter triggers the release of endorphins to boost your mood and lower your stress levels. *Social connection Isolation and loneliness can have devastating physical ramifications, so it’s essential to make new social connections and maintain your relationships with loved ones (even if this is just over the phone or online). *Get into nature Being in nature is certain to lift your mood and promote relaxation. Furthermore, getting enough sun is super important, as sunlight stimulates the production of vitamin D, and can even help to energise T-cells, which are essential for healthy immune function.

ABOUT THE AUTHOR Nikki Temkin is a functional health and wellness coach who helps her clients to recover from burnout and other imbalances to achieve harmony, joy and vitality.

For more information or to get in touch, email nikkitemkinagulnik@gmail.com, or follow her on Instagram (@nikkitemkinwellnesscoach) and Facebook (Nikki Temkin Integrative Wellness Coach).

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H E A LT H

SLEEP

The Underrated Immune Booster

By Kate Aitken

Vitamin C and zinc quickly became the supplements of choice when COVID-19 hit, and considering that the virus will be sticking around for a while, this might be a trend with some longevity. In times of uncertainty, we look to the things that we can control, which means going for all the vitamins, minerals and supplements we know will help to support our bodies and immune systems. While these will assist in taking care of your wellbeing, there’s an even more basic, tried-and-tested immune booster that tops any fancy supplement or superfood. It also happens to be totally free, and in unlimited supply...

Sleep.

And not just any old slumber, but high-quality, health-optimising and restorative sleep.

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We’ve all experienced the incredible benefits of a good night’s sleep, and it’s safe to say that not much compares. Aside from allowing us to feel revitalised, cognitively alert and emotionally balanced (a pretty impressive list of pros), quality sleep also acts as armour, helping us to ward off infections and illness.

When you are sleep deprived, you are not only more vulnerable to viruses and bacteria, but you also have to deal with a substantially longer recovery time in the event that you do fall ill. It’s time for us to acknowledge and bring awareness to the true importance of proper sleep so that we can optimise our health and happiness, and live a life of vibrant wellness.

The question now becomes, “What is the optimal amount of sleep?” This is a difficult one to pin down, and the answer will vary from person to person according to a wide range of factors, including age, overall bodily health, and emotional and physical stress levels. It is generally recommended that we get between seven and nine hours of uninterrupted sleep per night. In fact, research shows that if you are getting less than six hours per night, you are more than four times as likely to catch the common cold.

The immune system’s activity ramps up while we sleep, which can sometimes result in night sweats, signalling that it’s hard at work! Cytokines (proteins that act as messengers for the immune system) are also produced and released during sleep. With sub-optimal sleep (i.e. six hours or less), our hormones can be disrupted and a low-grade inflammation response initiated. If left unresolved, this can increase the risk of diabetes, heart disease and other chronic illnesses.

The pace of today’s world has forced many of us into deciding that sleep is expendable. However, as with bad debt, the ramifications are not only real, but compounding. There are no corners to be cut when it comes to getting your shut-eye, and it is absolutely vital that your sleep pennies are banked.

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For much of this year, many of us have been feeling heightened levels of anxiety and stress, which not only directly impact our immune systems, but also affect our sleep. Isn’t it strange that when we finally have ‘more time’ for sleep, it becomes more elusive than ever? This is almost certainly due to anxiety and the inability of the body and mind to calm down, which is necessary for us to fall asleep and stay asleep. Now, more than ever, it is vital to establish what we call sleep hygiene - taking any and all steps necessary to promote and support better sleep.

You may be surprised to learn that fish don’t make omega 3, but get it from algae. Alvega-3 is omega 3 from the true source: algal oil. Its exceptionally high DHA content makes it ideal for young, old and everyone in between.

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The four sleep stages are: wakefulness, light sleep, deep sleep and REM sleep. Deep sleep is the most regenerative and restorative stage, and should ideally occur between 10 pm and 2 am, which also coincides with the darkest hours of the night. You should aim to have the middle of your sleep cycle falling between these hours, as you will be optimally aligned with natural sleep cycles, and thus maximise your ‘sleep yield’. REM sleep is associated with dreaming and creativity – it’s often a space where we receive insights and those ‘Aha!’ moments. Typically, REM sleep is experienced in the early hours of the morning, and ends with waking. To sleep through the night is innate and natural, but thanks to our fast-paced, stress-packed lives, this is often seen as a luxury rather than an essential.

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Even more important than the number of hours for which we sleep is the quality of our sleep, and our alignment with natural circadian rhythms. Our bodies follow a well-calculated and efficient sleep cycle, and any disruption of this cycle (even a quick midnight bathroom break) has an impact on our returns.

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H E A LT H

HERE ARE 10 SIMPLE TIPS YOU CAN IMPLEMENT ON A DAILY BASIS TO HELP YOU MOVE TOWARDS A BETTER RELATIONSHIP WITH SLEEP…

1. Stay hydrated. Opt for plenty of warm water and herbal teas during the day. It’s preferable to get most of your liquid intake during the first half of your day to avoid the night-time bathroom run.

2. Stock up on immune-boosting nutrients such as zinc, selenium, vitamin C and vitamin D. You should also make sure to include plant-based whole foods in your daily diet, as they are abundant in these nutrients. Great examples of superfoods and herbs to add are baobab powder, camu camu berry and adaptogenic herbs.

3. Limit alcohol intake and try to have your drink earlier in the evening rather than late at night.

Alcohol may temporarily relax us, but it can disturb our sleep (especially if consumed in large quantities).

4. Eat a well-balanced diet that favours a generous intake of nourishing, fibre-rich plant foods. Keep dinners light, as a heavy digestive load can disturb sleep quality. A soup or broth is a great evening meal option.

5. Make time for creativity and doing the things you love. This reduces stress and supports happier, more restful sleep.

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6. Keep fit and active. Exercise directly impacts our quality of sleep. Go for cardio earlier in the day, as this amps up your system, and opt for more relaxed exercise (such as yoga) in the evening, as this helps to calm the body and mind.

7. Set a bedtime for yourself. Try to go to bed and wake up at the same time each day. Our bodies love routine, and this is an effective way to really capitalise on sleep.

Plus, once your body has settled into a routine, you will find little need for an alarm clock.

8. Create an evening wind-down ritual. With the increase in hand-held technology and blue-light devices in the bedroom, we’ve lost touch with natural daily cycles, and are left with revved up nervous systems late at night, which is not conducive to relaxation and sleep.

Try turning down the lights as the sun goes down and opting for a Himalayan salt lamp to provide a warm, gentle light. This signals to your body that bedtime is approaching. To promote relaxation, take a bath with some calming essential oils like lavender, and sip on some chamomile tea whilst retiring to bed with a good book.

9. Avoid any high-stimulation activity just before bed, such as checking emails or watching action-packed TV. 10. Cultivate a gratitude practice. Write down your list of ‘gratefuls’ from the day. Going to bed with a grateful heart and a peaceful mind eases any resistance that we have built up during the day, and allows us to drift off happily into dreamland.

You may also want to consider seeing a health coach, who can guide you in making lifestyle changes that could directly benefit your ability to get that precious shut-eye. If you are really having trouble getting healthy sleep, you may need to consult a doctor or sleep therapist.

ABOUT THE AUTHOR Kate is a passionate wellness advocate who believes that the key to living life well is in supporting innate wellbeing by choosing pure, natural foods. She stands by the beliefs that “health is wealth” and “food is medicine”, and has made her love for wholesome living a central theme in her life. She has a background in retail, having been on the marketing team for a number of prominent health food brands. In 2017, she helped to open a trendy ‘gut-healthy’ caf in Chelsea, London, that continues to grow in success and popularity. Kate now works as a marketing and communications consultant in the wellness industry, including as interim Marketing Manager at Wellness Warehouse. As an internationally-accredited health coach, she uses her experience in integrative nutrition to support wellness seekers in making long-term, sustainable lifestyle changes.

Contact kate@wellrooted.co.za or follow her @_well_rooted_ on Instagram for more.

Please note complementary health products do not replace a healthy lifestyle or claim to cure or treat any disease(s). Add these products to your overall healthy lifestyle for optimal beneets.

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LIVE LIFE WELL ON US

B E E B E AU T I F U L

We l ove to b rin g yo u o n ly th e b es t i n we l l n e s s wa re s , a nd we wa n t to s p o i l yo u to a h a m p e r of We l l n e s s p ro d u ct s ha n d - p ic ke d fro m ea c h of o u r key d ep a r tm e n ts ! Li ve l i fe we l l w i t h t he s e sp e c ia l ly c u ra te d go o di e s fo r yo u r he a lt h, bea u ty, h o m e a n d m o re .

To enter, send us an email telling us which Wellness Warehouse department you always head for first. Use ‘Live Life Well’ in the subject line.

E nj oy t h e benef i t s of t h e beeh i ve wi t h Si mply Bee’s range of f ul ly nat ural , organi c and sust ai nably produced pamper product s. To enter, send us an email telling us which Simply Bee product is on your wishlist.

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C A L L O N CO L L AG E N Bo o s t th e s tre ng t h a nd lo n gev ity of yo ur bo n e s , jo in ts a n d m o b i l i t y w i t h NutriLife ’s Co l l a ge n Co m p l ex powd e r – a q u ic k a n d e a s y way to ge t yo u r da i ly do s e an d ke e p yo u l ivi n g l i fe we l l .

To enter, send us an email telling us why you want to keep your body in tip-top shape. Use ‘NutriLife Collagen’ in the subject line.

SIP ON SUPERFOODS

Snu g gl e u p w ith S u p e rl a t t e ’s ra n ge of u ni q ue a n d d e c a d e n t s u p e rfo o d s u p e r dri n k s . We l ove the ir n o - fu s s p re p, he a lt h be n e f i t s a n d s i g nat ure f lavo u r b l e n d s l i ke M a t c ha & M i n t , R u by Ch ai Ro o ib o s , Co s m ic Cho co l a t e , B e e t ro o t Re d Vel vet , a n d Go l d e n Tu r m e ri c .

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K I L L E R CO L L AG E N K I C K Keep your bones st rong , your ski n f i r m and your body h appy wi t h L i femat ri x’s P urpl e P rot ei n Col l agen powder. Made f rom a pure bl end of hy droly zed pept an col l agen f rom France and organi c powdered bl ueber ri es for a v i t ami n C ki c k , t h i s super suppl ement prov i des a wh oppi ng 1 0 g of prot ei n per ser v i ng .

To enter, send us an email telling us why you need a collagen boost. Use ‘Lifematrix’ in the subject line.

H O N E Y, I ’ M H O M E ( W I T H C H O CO L AT E ) !

Indul ge wi t h out t h e gui lt wi t h t h e Gay l een’s Decadence range of 1 0 0 % nat ural , h andmade, dai r y -f ree c h ocol at e sweet ened wi t h raw h oney. Scrumpt i ous, s oph i st i cat ed, sust ai nably produced and proudly Sout h Af ri can, t h ese oh -s o-speci al t reat s are great as gi f t s or spoi l s for yoursel f !

To enter, send us an email telling us why you love healthy chocolate! Use ‘Gayleen’s’ in the subject line.

CO M P E T I T I O N E N T RY E M A I L A D D R E S S : W I N @ W E L L N E S S WA R E H O U S E . C O M

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T’s & C’s: Offer available in store from 1 July to 30 Sept 2020.

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T’s & C’s: Offer available in store from 1 July to 30 Sept 2020.

Not redeemable online, or on products that are already on promotion.

T’s & C’s: Offer available in store from 1 July to 30 Sept 2020.

Not redeemable online, or on products that are already on promotion.

T’s & C’s: Offer available in store from 1 July to 30 Sept 2020.

Not redeemable online, or on products that are already on promotion.

T’s & C’s: Offer available in store from 1 July to 30 Sept 2020.

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FITNESS

BACK TO BASICS WHAT COVID-19 HAS TAUGHT US ABOUT FITNESS

By Thorsten Eggert

While living through the COVID-19 pandemic has been incredibly emotionally and mentally draining, the crisis has also presented us with a few positive opportunities. Lockdown restrictions have afforded many of us a lot more spare time, and the best thing we can do with this is invest it in our wellbeing.

Meditation, online courses, mindfulness and selfreflection are all fantastic and worthy practices.

However, I argue that the best place to start is with your physical health. When you are taking care of your body, everything else seems to fall into place.

And while you may not be able to train at your local gym right now, there’s a lot that you can do at home.

MY HO ME WO RKO UT MO DE L If I had to sum up my at-home training experience in three words, it would be: less is more.

I have to admit that I am a bit of a gym rat myself, and when lockdown arrived and gyms were no longer accessible, I wondered how I would be able to maintain my progress.

So, I think it’s safe to say that you don’t need a premium gym membership to get into really good shape.

Gyms can be really great thanks to their wide range of equipment; resources such as personal trainers; opportunities for social connection; and motivational atmosphere. However, you can get just as good of a workout at home. A trend that has gained significant traction over lockdown is online fitness training.

Whether via Zoom, YouTube, Skype, Facebook Live, or the dozens of other platforms out there, thousands of South Africans have been taking part in fitness programmes through live or pre-recorded videos. If this has proved anything, it is that people will fight for their health, and they will find a way to bring the gym to their homes.

My home is not equipped with state-of-the-art dumbbells, barbells, benches, or Olympic lifting equipment. However, I have been able to do a bunch of great workouts that have allowed me to achieve some truly incredible results. Since the start of lockdown, I have lost 3 kg of fat, dropped 2 inches around my waist, and managed to maintain the muscle mass that I had earned in the gym.

MY L O C KD OWN TRAIN IN G E Q UIP ME N T: *Two resistance bands *A skipping rope *A yoga mat for sit-ups and stretching *A towel And that’s it! I pieced together this collection from some local fitness stores, and spent just over R1000.

So, without further ado, let’s get sweating.

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FITNESS

M Y LO C K D OW N T R A I N I N G R E G I M E : A good workout should be comprised of cardio and resistance training, as well as some pre- and post-workout stretching.

So, let’s get down to it…

C A R D IO Lesson number one: a skipping rope will give you a better cardio workout than any fancy exercise machine.

If you can skip for half an hour, not only are you my hero, but you’ve also burned just as many calories as you would have jogging on the treadmill (if not more).

Of course, you don’t have to do the full half hour at once – that would be ridiculous. You can split it up into sets – whether they be 15, 10, five or even two minutes long – and just keep going until you’ve done a full 30 minutes. It will be difficult – you may hit yourself in the shins a few times and throw out some curse words, but it’s 100% worth it, and your future self will thank you.

I like to use a physical set counter, so before I begin my workout, I will place eight stones against a wall, with a branch next to them. Each stone represents a set. The goal is to move all the stones to the other side of the branch.

R ES ISTA N C E T R A I N I N G I’ll give you an example of a workout that I’ve been doing for my back and arms that involves just three exercises: *Pull-Ups These engage the biceps, deltoids, lats, abdominals and forearm muscles, making them one of the best upperbody exercises out there. *Bicep Curls (using resistance bands) Curls don’t only work the biceps, but also the deltoids, forearms and triceps. *Sit-Ups These engage your abdominal muscles, obliques and quads, making them a great core exercise.

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I like to start my set with sit-ups, so I begin by doing 10 - 20 of them and then resting for 30 seconds. For my pullups, I throw a towel over a tree branch in the garden, both to protect the branch and to make it easier to grip. For my curls, I fasten the resistance bands to a door handle, but you can also use a security gate, tree, or anything else that will remain stable while you are pulling the bands.

Then, in a back-to-back fashion (i.e. without resting), I will alternate between these two exercises until I reach total muscle fatigue. Then I go to the wall and move a stone to the other side of the branch, feeling like a cave man and thoroughly enjoying my sense of achievement. I then rest for one minute and repeat the full set, i.e. sit-ups followed by back-to-back pull-ups and curls.

If you're able to do this for just eight reps, you will be getting your upper body and core into fantastic shape, plus you’ll be building your endurance. And all you need is a mat, a towel, a tree, and some rubber bands.

You may be worried that this is too simplistic. What about all the other exercises that your personal trainer includes in your training programme? While there is merit in incorporating lots of different exercises into your fitness regime, it’s a great idea to work with just a few movements and nail down your form so that you can get the most bang for your buck. It will take work, but it will be so worth it once you can squeeze a repetition to the point of complete muscular fatigue with perfect form.

COVID-19 has taught us that we really don’t need a pricey gym membership to exercise and get healthy. There are many ways to skin the fitness cat, and if you’re okay with building up a sweat in your own humble abode, you can skip out on the commute, sweaty machines, and unnecessary small talk, and still get into great shape!

I hope you are able to turn this difficult time into something good for yourself. Find something that challenges you, and do it until you find it less difficult. As you take on these challenges and make just a little bit of progress each day, you are building your motivation, discipline and resilience.

And this will stand you in good stead to face the myriad other trials and tribulations that we are sure to encounter in these strange times.

Do it for yourself, and no one else. And buy a skipping rope.

ABOUT THE AUTHOR Thorsten is the owner of Thorfit, and helps South Africans on their health and fitness journeys. Join his 90-day challenge on Facebook @Thorfit, or at www.thorfit.com.

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EETSally-Ann Creed M Functional integrative nutritional therapist, researcher, speaker, product developer & author of 10 books

I got into the health industry in a serendipitous way, as I recovered from debilitating ill health myself and know the agony others go through in this condition. By the age of 30 I was admitted to ICU on a regular basis with life-threatening asthma attacks. This usually sparked horri ic sinus infections and, a few years later, full-on panic disorder that lasted 13 years. These required copious amounts of pharmaceutical drugs, long hospital stays and multiple sinus operations.

I regained my health thanks to Australian Dr Robbie Simons and my strong faith. You can read my story in my seminal work, Let Food Be Your Medicine (revised update due early 2021).

I later quali ied from the prestigious International Academy of Nutrition in Sydney, Australia with a post-graduate diploma in Clinical Nutrition, and went on to study Functional Medicine and numerous other nutrition-related courses.

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B E AU T Y

Never Fear, Nature’s Here!

YO U R A - Z O F NAT U R A L B EAU T Y S O LU T I O N S

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B E AU T Y

A

s we race between work, errands, social commitments, workouts and the endless ups and downs of life, our bodies are engaged in an endless battle with the outside world. And oh, baby, baby, it’s a wild world. Our hair, skin and nails are subjected to some pretty rough wear and tear, and it’s important to show them some love every once in a while. Not only will you be protecting and preserving their wellbeing, you will also find that the mental, emotional and physical benefits of regular self-care can be life-changing.

It’s important to remember that not all beauty and personal care products are created equal. The market is full of chemically-laden beauty ‘solutions’ that can be harsh and harmful on you, animals and the earth. Luckily, Mother Nature is looking out for us, and there are a multitude of fully natural and safe ways to keep your body holistically happy and healthy.

Here is a handy A - Z of common beauty concerns and earth-friendly fixes...

ACNE

B RITTL E N AIL S

As many of us know, acne is pretty darn awful.

Unfortunately, it’s often caused by hormonal changes and it isn’t always possible to clear it up completely. However, there are certainly things that you can do to help your skin out. Most importantly, try to cut down on processed sugar, unsaturated fats and dairy, and incorporate lots of fresh fruit and veggies, healthy fats and water into your diet.

Weak and brittle nails are subject to breakage, peeling and cracking. Keep your nails strong and healthy by hydrating them frequently with natural oils.

For some added TLC, treat your face to a raw honey clay mask two or three times a week. Bentonite clay is worldrenowned for its skin-clearing properties thanks to its ability to absorb excess oils and deeply cleanse, while raw honey is a gentle and effective antibacterial agent.

We recommend the Argan Green Nail & Cuticle Treatment Oil with argan oil to deeply hydrate and strengthen, as well as antiseptic and antibacterial tea tree oil to protect your nails and cuticles from fungus and infections. It may also be a good idea to give your nails an extra boost with Wellness Biotin supplements.

Simply mix together a tablespoon of bentonite clay, a tablespoon of honey, and a tablespoon of Wellness Raw Organic Apple Cider Vinegar (or water). Apply to the face after cleansing, let sit for 10 to 15 minutes, rinse off with warm water, and apply your favourite moisturiser or serum.

Note: Avoid using metal instruments to mix your mask, as this will interfere with the ions in the clay and render it less effective.

W W W. W E L L N E S S WA R E H O U S E . CO M // 43

B E AU T Y

C ELLULIT E Pretty much every woman on the planet has cellulite somewhere, which makes it completely normal, natural and nothing to be embarrassed about. That said, if it makes you feel uncomfortable or insecure and you’re looking for a natural way to smooth out your skin and boost your confidence, you can try dry brushing.

Dry brushing is an age-old Ayurvedic technique in which you use a brush to gently rub the skin to exfoliate, improve circulation, stimulate the lymphatic system, and encourage collagen production. All of this works to slough off dead skin cells, firm up the skin, and smooth out the fat nodules and dimples that are responsible for cellulite.

H OW D O I D RY B RU S H P ROP E R LY ? *The best time to dry brush is in the morning before a shower, as it is an extremely energising process and your shower will wash off the dead skin cells that have come loose. Try incorporating it into your morning routine, and do it as often as possible (every day is ideal!). *Pick a brush with soft, natural bristles that are densely packed. It’s also a good idea to go for a brush with a long handle to get to those hard-to-reach areas. *When you brush, you want to think about following your body’s circulatory system and brushing towards your heart. Using gentle pressure, start at the feet and brush up the legs with long strokes, working in sections (i.e. lower legs, thighs and then buttocks, etc.). Brush upwards on the small of your back and along the sides of your abdomen, and use circular motions on your stomach. Brush up the arms, and with very gentle pressure, brush down your neck and d colletage (never dry brush your face as this will irritate the skin). After brushing, take a shower and moisturise, as your skin will be primed to absorb products.

To complement your dry brushing routine, opt for a gentle and natural soap such as the Wellness Moisturising Soap Bar with ylangylang and coconut milk, or the fragrance-free Wellness Soothe Bar enriched with goats milk. Follow with a gentle and hydrating moisturiser like the Wellness Rejuvenating Body Butter with Orange & Rose.

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B E AU T Y

D A N D RUFF It is often assumed that dandruff must be the result of a dry scalp due to the itchiness and skin flakes that it causes.

However, dandruff can also occur if your scalp is too oily.

Other potential causes include the overproduction of a yeast-like fungus called malassezia, or irritation from certain haircare products.

Because it can be difficult to figure out what is causing your dandruff, it can be risky to try out DIY home remedies.

For example, your problem may be an oily scalp and therefore the coconut oil hair mask that your favourite DIY website recommends will only make things worse. The best course of action is to look for gentle haircare products that ditch the harmful chemicals in favour of natural ingredients.

We recommend the Jason Dandruff Relief Treatment Shampoo or 2-in-1 Shampoo & Conditioner.

E C Z EM A Eczema is a skin condition that can cause dryness, inflammation, itching, redness, flaking, and even cracking of the skin. The most common type of eczema is atopic dermatitis, which is a chronic condition.

While there isn’t a cure, it can be easily managed, and often lies mostly dormant, with occasional flare-ups.

There are a number of natural treatments for eczema, one of the best being honey due to its anti-bacterial and anti-inflammatory properties. You could keep it simple by dabbing some raw, natural honey onto the area, or get yourself a honey-based product for maximum effectiveness.

We love the Bee Natural Eczema & Skin Ailment Relief as it contains raw honey along with other ingredients from the beehive, such as beeswax, pollen and propolis, as well as antibacterial tea tree oil and avocado oil for max hydration.

It’s also a good idea to use natural soaps with gentle ingredients that will cleanse your skin without damaging or dehydrating it. We recommend the Wellness Beeswax Soap with Orange & Rose or Lavender & Sandalwood.

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F L AKY F E E T Our feet quite literally carry us through life, and they take a fair amount of damage. Our heels, in particular, often end up dry and cracked, either because of harsh soaps, excessively hot baths or showers, cold winter weather, dehydration, or even frequent barefoot frolicking.

Try massaging your feet with a thick and creamy moisturiser each night, focusing on the heels or other particularly dry areas. We love Ultra Bee’s Cracked Heel Balm, which is enriched with antibacterial and healing beeswax, avocado oil and stimulating essential oils of peppermint and lemon peel.

B E AU T Y

I N GROWN HAIRS Ingrown hairs – because who doesn’t love a leg pimple? If you’ve ever done any kind of body hair removal, you’ve probably encountered these little beasts. Ingrown hairs occur when a hair curls back on itself or grows sideways into the hair follicle instead of growing through the skin as it should. They present as small red bumps on the skin, and may be filled with pus, which makes them look like pimples.

G R EY H A IR S It’s truly beautiful when someone is able to embrace his or her grey hairs and proudly wear a crown of silver, but there are many who would prefer to keep them at bay. Believe it or not, blackstrap molasses is a popular natural treatment for grey hairs due to its impressively high mineral content, which includes the hair helpers copper, iron, manganese and selenium.

Try eating a tablespoon each morning or, alternatively, apply to the roots of clean, damp hair, cover with a shower cap for 30 minutes, and rinse out with warm water (you can do this every other day).

H A IR LO S S It’s totally natural for your hair to become thinner as you age, but if your hairbrush looks like a poodle and you seem to have acquired a shower carpet, you may want to reassess your overall health. Hair loss is a common symptom of a number of nutrient deficiencies, particularly iron, vitamin D, zinc, biotin and omega 3 fatty acids. Make sure you’re getting these essential nutrients by including more fresh fruit and veggies, lean proteins, fatty fish, dark leafy greens, and raw nuts and seeds into your diet to restore those luscious locks!

You can also boost your hair health with supplements such as the Wellness Biotin supplements or Nativa’s Hair, Skin & Nail Complex, which contains a host of essential vitamins, iron, zinc and biotin.

Ingrown hairs will usually go away on their own after a while, but you can speed up the process with some exfoliation. Opt for a gentle and natural exfoliator such as the Wellness Balancing Body Scrub with stimulating peppermint and soothing lavender.

Or, if you’re in a DIY mood, simply make your own!

Combine equal parts sugar and oil (we recommend jojoba, olive or coconut oil), and add 10 to 20 drops of tea tree oil (its antibacterial properties will help to fight off and prevent infected ingrown hairs).

Use your scrub to gently exfoliate the affected area in the bath or shower each day until you see an improvement. To prevent future ingrown hairs, try exfoliating two or three times a week.

J AUN DIC E Jaundice is a yellow discolouration of the skin, tissue and mucous membrane due to excessively high bilirubin levels. There are a multitude of medical conditions that could be causing jaundiced skin, especially those relating to the liver (such as hepatitis), so make sure to check in with your doctor to see if there is an underlying problem. In the meantime, you can turn to the humble tomato for some at-home liver love! Tomatoes contain a large amount of a compound called lycopene, which is high in antioxidants, meaning that it may help to promote liver health and detoxification. The most efficient way to enjoy the benefits of lycopene is by drinking pure tomato juice. You can make your own by blanching and peeling four to five tomatoes and then pressing them through a sieve to extract the juice, or you can simply toss them in a juicer if you have one. For best results, drink a glass of tomato juice in the morning on an empty stomach.

W W W. W E L L N E S S WA R E H O U S E . CO M // 47

B E AU T Y

K ER AT IN K IC K Keratin is the protein that makes up our hair, skin and nails, and it’s important to make sure that your body has enough of it to keep your hair strong and your skin firm and healthy. Incorporate lots of orange fruit and veggies into your diet, such as carrots, sweet potatoes, butternut, spanspek, apricots and oranges, as they contain beta-carotene which boosts keratin production.

L IC E Lice aren’t exactly sugar, spice and everything nice.

If you’ve got some uninvited guests who have made your hair their home, try an olive oil soak to, uh, suffocate them to death (sorry, tiny friends!). Apply the oil all over the scalp and hair, leave under a shower cap overnight, and use a fine-tooth comb the next morning to brush out the lice and nits (which the oil will have loosened from the hair).

M O S Q UITO B I T E S Mosquitos win the prize for the most annoying creature on the planet, and being covered in itchy little bites is enough to drive anyone insane. Luckily, there are a number of natural remedies that can help to ease the itch, such as aloe vera, honey, witchhazel and apple cider vinegar.

N A IL STA IN S If you wear nail polish often, you may find that your nails become stained and look yellow. There is no instant fix, but you can apply a mix of one teaspoon baking soda, one teaspoon hydrogen peroxide and one teaspoon water once a day to slowly lighten stains.

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O ILY HAIR If you have hair that is prone to greasiness, you will probably find that dry shampoo is your next best friend when you’re running out of the house with no time to shower.

However, aerosol sprays aren’t super earthfriendly. For an affordable and eco-friendly solution, simply sprinkle some baby powder on your scalp and brush through.

P IGME N TATIO N If you struggle with uneven skin tone, as many people do, reach for the citrus as a natural and gentle lightening agent. Simply dilute freshly-squeezed lemon juice in water at a one-to-three ratio, soak cotton balls in the solution, and gently apply to your face. Leave to sit for 20 minutes and rinse off with cool water. You can do this a few times a week or every other day.

Q UA LIT Y C H E CK S As a rule, you should ALWAYS check the ingredients of your personal care and beauty products, and research any chemicals that you haven’t heard of before. Here’s a quick checklist for safe and gentle products: *The ingredients should be naturally derived *Everything should be non-toxic *The shorter the ingredients list, the better

R O S AC EA Rosacea is a common skin problem in which you get patches of redness on the chin, cheeks and nose (as well as other areas of the face). While you can’t banish it completely, you can use essential oils to calm inflammation and redness.

Simply mix a tablespoon of organic coconut oil (or another carrier oil of your choice) with one drop each of soothing lavender and antibacterial tea tree oil, and apply to the affected areas each night before you go to sleep.

S P LIT EN D S There is no way to repair split ends, but you can prevent them by keeping your hair strong and hydrated. For an easy conditioning treatment, grab some Wellness Organic Shea Butter and gently massage a small amount into the ends of your hair. Leave on overnight, and rinse out with warm water the next morning. Or, if you want to go the extra mile, you can whip up an easy egg and avocado hair mask. Eggs are great for DIY hair treatments, as their high protein content helps to strengthen the hair, while avocados are packed with vitamins and healthy fats for maximum hydration.

Simply mash up one ripe avocado until smooth, crack in an egg, and combine until fully incorporated. Apply the mixture to clean, damp hair and let sit for 20 minutes before rinsing with lukewarm water.

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B E AU T Y

T EX T UR ED S K I N Whether caused by age, sun damage, acne scars or a multitude of other issues, textured skin can make anyone feel insecure. You may not be able to smooth out your skin completely, but exfoliating regularly can help to slough off dead skin cells and stimulate collagen production. We love the Alba Botanical Hawaiian Facial Scrub with pore-purifying pineapple enzymes.

Make sure to keep your skin hydrated after exfoliating by using a cleanser that contains natural oils such as the Wellness Daily Facial Cleanser with Castor Oil. You may be worried that a cleanser like this will make your skin overly greasy, but the natural oils are gentle and light enough to give your freshly-scrubbed skin maximum nourishment with no greasy residue.

U N DE R-E YE B AGS In today’s fast-paced world of long working hours, endless errands, late nights and mild caffeine addictions, it’s no wonder half of us are walking around looking like racoons. Luckily, there are dozens of natural DIY remedies for puffy eyes and dark circles.

Here are just two of our favourites: *Minty Fresh Cucumber Cooler Blend together a handful of fresh mint leaves and a few slices of (refrigerated) cucumber. Once you have a relatively smooth mixture, apply to the under-eye area and let sit for about 15 minutes. Rinse with cool water. *Tea Bags for Eye Bags Steep two black or green tea bags in hot water for 10 minutes. Remove and place in the fridge until completely cool (around 30 minutes). Place the cold teabags over your eyes and let sit for about 15 minutes. The caffeine, tannins and antioxidants in the tea work together to reduce swelling, lighten dark areas, and stimulate blood circulation.

V ARICO SE VE IN S Varicose veins occur when superficial veins become enlarged and twisted, resulting in visible blue-purple veins that can be painful. There is no quick fix for varicose veins, but you can keep them at bay by getting regular exercise and maintaining a healthy weight to regulate circulation. You should also try to incorporate natural anti-inflammatories into your diet, such as ginger, almonds, blueberries and leafy green veggies.

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B E AU T Y

W R IN K L E S Whether we like it or not, wrinkles are coming for us all. Luckily, there are a ton of products on the market that work to fight the signs of ageing by encouraging collagen production and restoring elasticity to the skin. Hyaluronic acid is a great ingredient to reach for, as it is a bioidentical substance that keeps the skin hydrated and firm. We love the NOW Hyaluronic Acid Firming Serum. We also recommend choosing a moisturiser with an SPF content, such as the Wellness SPF15 Daily Moisturiser with Lavender & Neroli, to protect your skin from free radical damage caused by the sun’s UV rays.

E

X C E S S OI L

Having oily skin means that, at some point during the day, your face will be borderline reflective. A great quick on-the-go fix is to carry a mattifying powder compact, or even a toner with you. Back 2 Nature’s Apple Cider & Tea Tree Toner helps to clean out clogged pores and remove excess oil and sebum. Simply dash to the bathroom, splash your face with some water, and gently apply the toner with a cotton pad.

Y ELLOW T E E T H One of the strangest yet most effective ways to get bright, pearly whites is to use an activated charcoal tooth powder. Activated charcoal is specifically produced to have high absorption powers for use in industries and medicine, which comes in handy for teeth-whitening as it helps to absorb stain-causing bacteria and debris. We love the easy application and minty freshness of The Great Living Co.’s Activated Coconut Charcoal Teeth Whitening Powder.

Switching up your hair and skin care products and routines can be scary, and you’ll likely have to go through some trial and error before finding out exactly what works for you – especially when you are trying to solve a stubborn problem. It can be so tempting to reach for the chemically-laden cure-alls that dominate the market but, more often than not, these over-promise and under-deliver, while also harming your body and wallet.

It may take some extra time, patience and experimentation, but you will soon discover that truly sustainable and enduring beauty tends to grow from the gentle simplicity of the earth.

SHOP THE PRODUCTS IN STO R E , O R S C A N THE QR CODE TO B U Y T H E M ONLINE

Z IT S There are few things worse than spotting a huge volcano on your face before a date, meeting or important presentation. While there is no way to banish a zit completely, you can reduce redness and inflammation with a dab of organic tea tree oil thanks to its antibacterial properties.

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HOME

YOUR CLEAN, GREEN HOME A ROOM-BY-ROOM GUIDE

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A clean and hygienic living environment is essential for good health, both physically and mentally. Unfortunately, many of the cleaning products on the market are packed with harsh and potentially harmful ingredients. What’s more, the production process can often negatively impact the environment due to the pollutants that are pumped into the air, as well as the chemical run-offs. And while most of us know that conventional cleaning products have some serious drawbacks, we still reach for them because it seems logical that strong, chemical-based products will be the most effective in clearing out dirt and germs. However, there are actually tons of gentle and effective earth-friendly products, DIY solutions and tricks that you can rely on to keep your home a haven of health and happiness!

WHEN LAST DID YOU SANITISE YOUR MATTRESS? COUCH? CARPET?

Allow us to take you on our eco-friendly home cleaning tour…

BEDROOM BE D It is recommended that you vacuum both sides of your mattress at least once a month in order to remove dust, dust mites and other irritants that could cause an allergic reaction. Check your mattress regularly for any signs of critters, such as small black/brown flecks and eggs, and pay special attention to any folds or seams, especially if you have pets.

Cleaning mattresses can be tricky as they are generally warm and protected, meaning that adding any moisture creates the ideal environment for mould and bacteria to grow. Luckily, there are dry sanitising powders out there that you can safely use on mattresses, such as the SANIC Dry Sanitiser (this product can also be used on couches, cushions, pet beds, carpets and car upholstery!). Make sure to keep your mattress dry by opening windows to allow for better ventilation in your room, especially when you are washing and changing your bedding. Also note that you should avoid having your mattress directly on the floor. The base of a bed is designed to allow for ventilation and air circulation underneath the mattress, as this is important for keeping it clean, dry and hygienic.

SPRINKLE WAIT VACUUM

WWW.SANICCLEAN.CO.ZA @SANICCLEAN

HOME

LINE N Make sure to wash and swap your linen regularly so that your bed stays clean and hygienic. This is especially important for pillow cases, as sleeping with your face on dirty fabric can lead to blemishes and other skin problems. Try to wash your duvet cover and sheets at least once a month, and your pillow cases every week. It’s also a good idea to invest in pillow and mattress protectors so that you can keep everything as clean and hygienic as possible. You should also try to make a habit of spraying your bed down with a natural anti-microbial spray like Beautiful Aroma’s Sandalwood Purifying Spray, which removes odours and can help to soothe and relax you.

TOP T IP To chase away mosquitos, flies and other sleep-disturbers, employ the help of the Wellness Organic Citronella Essential Oil in a burner or diffuser.

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TO P TIP The bedroom is a great place to experiment with aromatherapy because it is where you start and end your day. You could make use of scented candles, diffusers, oil burners, room mist sprays and essential oils to tailor your room’s scent. For all your fragrance needs, check out our range of Wellness Organic Essential Oils. Rose, lavender, lemon and vanilla are great to use in the evenings, as they promote healthy sleep (simply sprinkle a few drops of your chosen essential oil on your pillowcase), while a burst of fresh orange, cool peppermint or spicy clove bud are all great choices if you need to get energised and ready for the day.

HOME

LIVING AREAS FLO O RS You can clean wood, tile and laminate floors with a simple DIY all-purpose floor cleaner. Simply combine a cup of water, half a cup of white distilled vinegar, half a cup of rubbing alcohol, two to three drops of dish soap, and 30 drops of your chosen essential oil/s in a spray bottle. Make sure that your floors have been swept or vacuumed so that they are clear of crumbs and dirt, and then spray the cleaner onto the floor before wiping up with a soft cloth or mop.

TO P T IP To make things even simpler, you could also just use the Wellness All Purpose Cleaning Gel. Dilute one to two teaspoons in a bucket containing around five litres of water, and then mop as per usual.

TA B LES Keep wooden tables clean and shiny with Wellness’ orange oil-based All Purpose Cleaning Spray, or reach for Method’s Squirt & Mop Wood Floor Cleaner and Wood Polish. These nontoxic plant-based formulas are perfect for gently cleaning and polishing precious wooden tables as well as shelving, chairs and hard wood floors.

C ARP E TS Carpet messes and stains can be a real pain, but there are a number of easy DIY fixes that can help you out: *Sprinkle baking soda over a stain, leave for at least an hour (or, preferably, overnight), and vacuum up the next day. The powder will work to absorb odours and help to remove the stain. *For sticky messes such as bubblegum and Prestik, use an ice cube to harden the culprit so that you can easily peel it away from the carpet. *If you fall victim to the dreaded red wine spill, blot up as much liquid as possible and sprinkle the area with salt, making sure that the whole stain is covered.

Leave to sit for around 20 minutes, then gently brush off and (if possible) soak the carpet in cold water for around 30 minutes before machine washing.

TO P TIP If your precious fur babies have made a mess on the carpet, simply soak it up with some paper towels and spray with a one-to-one solution of water and vinegar. Allow to soak for five to 10 minutes before blotting dry and ‘rinsing’ the carpet by blotting with clean towels soaked in warm water. This easy DIY solution will not only prevent staining, but also neutralise odours.

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HOME

B AT H R O O M TO ILET While bleach does a great job of clearing out germs in a toilet, if you opt for a biodegradable toilet cleaner made from natural ingredients, you will be helping the environment by keeping harmful chemicals out of the pipes and away from fish and other animals. We love the Earthsap Peppermint Toilet Bowl Cleaner & Disinfectant for its minty fresh fragrance and decalcifying properties.

TO P T IP Try to make a habit of putting the lid down before flushing so that you aren’t sending germs and bacteria into the air with each flush.

B A S IN A N D B AT H T U B Basins and baths are generally pretty stain-resistant, and you can get them clean with a standard all-purpose surface cleaner like the Wellness All Purpose Cleaning Spray or Ecover’s Bathroom Cleaner - which is made from renewable plant-based ingredients. However, if you want to really get them sparkling, you can use good old baking soda and vinegar. Simply combine baking soda and white vinegar in a one-to-one ratio until it forms a grainy paste, then use a wet scrubbing brush to scrub away dirt and stains.

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SHOWE R Your shower may clean you, but that doesn’t mean it cleans itself!

Method’s Daily Shower Ylang Ylang spray uses non-toxic lactic acid and decyl glucoside derived from corn starch to dissolve and prevent soap and lime deposits, while leaving a fresh fragrance.

You may also want to clean out your showerhead once in a while to get rid of the accumulated limescale. All you have to do is soak it in a tub of white vinegar or, if it is attached to the wall, fill a sturdy plastic bag with vinegar and secure it around the head with rubber bands and leave to soak. After two to four hours, remove the head from the vinegar and scrub away the residue.

M I R ROR S A N D W I N D OW S You can whip up an easy DIY glass cleaner by combining one cup of water, two tablespoons of white vinegar, two tablespoons of rubbing alcohol, and one and a half teaspoons of corn starch in a spray bottle. Shake to ensure that the ingredients have not separated, spray onto mirrors, windows or other glass surfaces, and use a paper towel or soft cloth to wipe off.

Alternatively, you could grab the Wellness All Purpose Cleaning Gel for a quick and effective cleaning solution, or Ecover’s Window and Glass Cleaner, which uses a quick-drying natural formula to leave all your mirrors and windows with a streak-free shine (plus, it’s made in an energy-efficient factory).

TOP T I P For a monthly deep clean, scrub down all bathroom surfaces with a solution of Wellness All Purpose Cleaning Gel and water (dilute one teaspoon of gel for every one litre of water).

CLEANSE

ACTIVATED CHARCOAL PURIFIER

SUPER

STRENGTH

300mg

60/120 VEG CAPSULES 150g POWDER

Mother Nature’s Gut Aid

ACTIVATED CHARCOAL Our activated charcoal stems from macadamia nut shells. It is used to absorb and remove toxins present in the large intestine. This helps to ease stomach pain, flatulence, bloating, food and alcohol poisoning, diarrhoea and indigestion. As an all-natural detoxifier, activated charcoal has long been an effective remedy for wellbeing. These high-strength capsules and powder aid various conditions, and are a must for any household or medicine cabinet.

• May assist in the treatment of alcohol & food poisoning • May help ease diarrhoea, vomiting, cramps, flatulence & indigestion • Sucrose- and lactose-free • Contains no artificial flavouring or preservatives Quality products as featured on

info@naturelife.co.za

www.naturelife.co.za

HOME

T ILES For the tiles themselves, you should go for an all-purpose bathroom surface cleaner like Earthsap’s Citrus Bathroom Cleaner Spray – a biodegradable and non-toxic cleaning solution made from saponified coconut extract, purified oil, and citrus and essential oils.

When it comes to grout, however, you’ll need to get a little tougher.

The best DIY grout cleaner is a one-to-one mix of hydrogen peroxide and baking soda. Simply sprinkle the baking soda over the grout until it’s covered, and then spritz with hydrogen peroxide until it is wet. Let sit for 10 to 15 minutes, scrub with a sturdy brush, and then wipe clean (for wall tiles, you can simply mix the hydrogen peroxide and baking soda into a paste and apply to grout).

TO P TIP To banish mould and mildew that has accumulated in the bathroom, fill a spray bottle with unflavoured vodka, spritz on affected areas and wipe down.

DRAIN S Between soap scum, bathroom grime and good old hair clumps, you’re definitely going to end up with a blocked shower drain at some point.

Luckily, there is an old and trusted method for clearing out your drain with our good friends, baking soda and vinegar!

Pour half a cup of baking soda down the drain, followed immediately by half a cup of distilled white vinegar.

Plug the drain with a cloth and let the bicarb and vinegar fizz away. Leave for at least 20 minutes, remove the rag and pour a full kettle of boiling water down the drain quickly to clear out the blockage.

Otherwise, you can opt for Earthsap’s Drain Maintenance Cleaner, which is cruelty-free, contains no chlorine or petrochemicals, and is completely biodegradable, making it safe to go down the pipes!

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‘What you do makes a difference, and you have to decide what kind of a difference you want to make.’

- Jane Goodall

BIT BY BIT

They say every little bit helps. Are you doing your bit?

Making sure you contribute to a ‘greener’ planet is more important today than it has ever been. Luckily for us, there is so much more information, guidance and product availability to help us in our quest for a more eco-friendly home and - by extension - planet.

Triple Orange is a family-run business striving to provide you with a range of environmentally-friendly cleaning products for use around your home or office. Their products are even strong enough for industrial use.

At the heart of the range is the power of Citrus IQ. That’s right, every product found in the Triple Orange range contains orange oil, an ingredient that is natural, biodegradable and completely non-toxic. Orange oil is world-renowned for its ability to cut through grease and kill germs without causing any toxic harm to you your family or the planet.

How Triple Orange products can benefit you:

Chemical-free cleaning Multi-purpose cleaning Lower your carbon footprint Reuse your containers Use less water Recycle grey water

Gentle on your hands and clothes, all the ingredients in the Triple Orange products are pure, with no chemicals that will leach into your skin or the plants you can feed with any grey water produced.

The power of Citrus IQ is building momentum, and we are very proud to be at the forefront of this exciting global movement.

The products we use on our bodies and in our homes affect not only our health and wellbeing, but our environment as well. Choose wisely, and make sure you pay it forward for future generations.

www.tripleorange.co.za 011 023 7208

orange@tripleorange.co.za

HOME

K I TC H E N CO UN T ERTO P S Countertops are generally a pretty easy clean, and you don’t really need a specific product – even some dishwashing liquid and a sponge will do! However, it is a good idea to invest in an anti-bacterial all-purpose surface cleaner, both for the sake of convenience and hygiene.

We love the Triple Orange Bio Sanitise Spray for its naturally-derived ingredients, fragrant orange oil base and kick of isopropyl alcohol for extra germ-busting power.

For stubborn deposits and stains, create a high-powered cleaner by diluting one teaspoon of Wellness All Purpose Cleaning Gel in two litres of warm water, and scrub away.

TO P T IP Make sure to always check if your counter cleaner needs to be wiped off surfaces after application or if you can just spray and go – you don’t want to end up with sanitiser residue on your fruit and veggies!

DIS H ES If you own a dishwasher, you want to look for a machine soap that is non-toxic and biodegradable. We recommend the citrus-fresh Wellness Dishwasher Gel or the Better Earth Auto Dish Gel, which gives you approximately 70 washes per bottle and produces grey water that you can use in your garden.

If you wash dishes by hand, opt for a dish soap that uses natural cleaning ingredients to avoid drying out your hands and damaging your skin. The Earthsap Dishwashing Liquid is fully biodegradable, and uses the natural cleaning powers of citrus to leave dishes sparkling.

TOP T IP If you are fighting tough grime and grease on pots and pans, replace your usual dish soap with a solution of half a teaspoon of Wellness All Purpose Cleaning Gel mixed with 500 ml of warm water. Or, for a DIY solution, sprinkle a good amount of salt over the dish and use half a lemon to scrub-a-dub! Acidic lemon juice combats grease and dirt, while salt acts as an abrasive to get rid of any food residue.

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AP P L IAN C E S Although all appliances need to be cleaned in different ways, you generally can’t go wrong with a good all-purpose surface cleaner such as the Wellness All-Purpose Cleaning Spray.

Simply add it to a soft, clean cloth to take care of the outsides of microwaves, electric stovetops, fridges, toasters, air fryers, and pretty much every other appliance that you can think of.

When it comes to the insides of appliances, however, you’ve got to be a little more selective in your products and methods. *For an oven and hob in need of a deep clean, go for a relatively powerful product like the Earthsap Citrus Oven & Hob Cleaner, which is effective while still being nontoxic and eco-friendly (you can also use this to clean the inside of your microwave). *Fridges need a thorough clean every now and then, and there’s no quick and easy hack for that, unfortunately. At least once a month, you should clear out all foods, throw away anything that is developing an eco-system, and give everything a good scrub. If you have removable shelves and drawers, you can wash these in the sink with your usual dishwashing liquid – otherwise you can use your trusty multi-purpose surface cleaner. Make sure to get into all the nooks and crannies to eliminate any food residue that could become a breeding ground for harmful microbes.

TO P TIP For a fridge with a not-so-nice odour, you can rely on the ageold trick of placing a bowl or plate of bicarbonate of soda on one of the shelves to absorb the smell.

HOME

L AU N D RY The wrong laundry detergent can cause skin irritation, especially for little ones. The Wellness Laundry Cream is a great natural, hypoallergenic and non-toxic detergent and fabric softener that can be used for machine- and hand-washing.

TOP T I P To save water and electricity when doing laundry, run the machine on a low temperature and wait until you have a full load to do the washing.

Maintaining a household is an immensely tough job, and the thought of saying goodbye to your trusted chemical helpers isn’t easy. But it’s so worth it. By making small changes like investing in a few earth-friendly products or trying out a couple of easy DIY solutions, you will be making a big difference. Not only will you be protecting yourself and your loved ones by clearing your home of harmful chemicals, fumes and residues, you will also be supporting small, local brands that prioritise sustainable and ethical production. Furthermore, you will be helping to keep all of that nasty nonsense away from our precious animals, oceans and earth.

Change starts at home, and it’s time to make a difference.

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SOiL 100% natural hand sanitiser 70% alcohol-based solutions blended with specifically selected SOiL 100% pure and certified organic essential oils known for their antiviral, cleansing and moisturising properties.

MADE IN SOUTH AFRICA

Lavender & Tea Tree

Lemon & Tea Tree

Peppermint & Tea Tree

Available at your local Wellness Warehouse and online visit www.soiloils.com for more

WISDOM

OVERCOMING FEAR AND ANXIETY IN THE TIME OF COVID-19

By Dr Raoul Goldberg

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In this stressful time of global pandemic, most of us have experienced some degree of fear and anxiety thanks to the overwhelming uncertainty and insecurity that COVID-19 has evoked in us. It is scientifically proven that fear and anxiety counteract healthy resilience and, when prolonged, will undermine the immune system. They are lethal emotions that can contribute to heart attacks, strokes and stomach ulcers, to name just a few anxiety-related health issues. It is blatantly clear that an impaired immune system can place us in great danger during a disease outbreak such as this, as the evidence irrefutably points to immuno-compromised and elderly people as the most vulnerable demographic. The fear of the virus has led to an unprecedented, prolonged global lockdown that has subsequently resulted in secondary anxiety responses that only serve to further impact our immune systems. Anxieties of isolation, deprivation, loss, uncertainty, fake news and insecurity are all around us, but we cannot allow fear and stress to further weaken our immune systems.

UN D ER STA N D IN G F E A R A N D A N XI E T Y The first step in overcoming fear and anxiety is understanding how these feelings work. The more we know about them, the less power they will have over us. We can gain a superficial understanding by studying what experts have to say on the subject. According to Abnormal Psychology by David H. Barlow and V. Mark Durand, fear is a reaction to a specific observable danger, while anxiety is a more diffuse, continuous, imagined and usually future-oriented feeling of distress. Our own experience is, however, a far better tutor, and by engaging our reflective minds we are able to examine our own experiences with fear and anxiety. To start, simply think about an occasion when you were feeling particularly anxious about some aspect of the pandemic. As your mind recalls the anxious experience, picture where you were when it happened, and then be mindful of the emotional response that it elicits within you. You may notice that your body responds by tightening muscles, holding the breath, speeding up your heart, and causing a dry mouth, to name a few. Then let go of this inner experience, and reflect on what you felt.

You will probably notice both a bodily and an emotional response, which you may be able to describe quite clearly. Ask yourself what caused this response – was it an external or an internal trigger? If possible, name it. Why do the body and mind respond in this way? Do you remember other similar inner experiences? Your answers may lead you to the cause and effect of this specific stress syndrome. They may also lead you to discover the deeper meaning of your fear responses. You may find that fear is both the trigger and the response of the reflexive, adaptive body-mind, as this fear-induced stress can activate self-protective mechanisms that allow you to meet and survive threats. Or maybe you will realise that this experience is very familiar, and that it is the same response that has been there from early childhood.

WISDOM

T H E FEA R A N D A N XI E T Y ST R E S S SY N D RO ME The biological fight or flight response was first described in 1915 by neurologist and physiologist Walter B. Cannon. In 1936, Dr Hans Selye published his research on ‘General Adaptation Syndrome’, i.e. the body’s response to stress. Further research has explored the neuro-hormonal and immunological effects of the stress response and, over the past two decades, psycho-neuro-endocrine immunology has conclusively linked the psychological dimension to these physiological responses.

A psychological trigger such as an anxious thought, memory or perception, coupled with anxious emotional feelings about the threat to one’s security, induce a complex cascade of physiological reactions that involve the autonomic nervous system and a neuro-hormonal system called the hypothalamic-pituitary-adrenal axis.

The all-inclusive biological and psychological human response to threatening demands and challenges is what we may call the stress syndrome.

The one arm of the autonomic nervous system – the sympathetic nervous system – elicits the fight-flight reaction through the release of adrenalin from the adrenal gland which, moments later, also receives signals to secrete cortisol (sometimes know as ‘the stress hormone’). These two hormones - adrenalin and cortisol - have a far-reaching impact on the entire body, activating the alarm signals and adaptive responses needed to meet the stressor. The heart beats faster, blood pressure rises, breathing slows down and oxygen levels drop, the chest tightens, muscles become tense, the body cools down, blood sugar rises, and the immune system is on hyper-alert. As your whole system gears up to meet the challenge and inflammatory chemicals are poured out to combat the threatening aggressor, your body is put under strain.

When this adaptive state is sustained for a prolonged period of time, it becomes highly damaging to the body itself, and weakens the immune system. This is the perfect set-up for viral invasion, which thrives on poor respiration, low oxygen, hypothermia, raised blood sugar and an impaired immune system.

But what is the aggressor in the case of anxiety? It is not the virus, but your own thoughts, memories, inner perceptions and emotional reactions. These are all selfimagined, self-harming, and unnecessary impairments to the immune system that only serve to increase the chance of infection.

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MY J O URN E Y WITH F E AR , AN X IE TY AN D THE STRE SS SYN DRO ME I learned about the stress syndrome through my own experiences as an anxious child, and I have been exploring the effects of stress on the body and mind for over four decades as an integrative medical specialist. My special focus on child health, addictive patterns and the cancer syndrome led me to understand how critical the stress factor is in illness, and that fear and anxiety form a major component of many diseases. This journey opened many doors for my work, and encouraged me to investigate the management of stress through an integrative health perspective.

This led to the development and practice of a psycho-medical modality called the PATH Method. The method empowers the participant to access and manage inner self-harming emotions such as fear and anxiety by tapping into inner resources that can help to overcome these reactions. The easy-to-learn practice involves creating a partnership between the anxious part of one’s psyche and the stronger, compassionate other self that participates - with heightened awareness - in addressing, transforming and healing the stress-creating issues. Hence the name PATH – Participatory Awareness for Transformational Healing.

ST RES S RES E A R C H A N D A S S E S S M E N T S There is an entire field of research devoted to searching for a comprehensive and valid stress assessment tool that would allow for the accurate determination of stress levels that could then be managed with a number of stress-reducing interventions. As a response to the COVID-19 pandemic, the Path to Health Centre is offering a free Compassionate COVID Stress Assessment that will inform participants of their stress levels. If they appear high, a number of lifestyle interventions may be suggested to reduce stress.

STRESS-REDUCING PRACTICES & PROTOCOLS Daily exercise Sleep improvement Breathing exercises Meditation Mindfulness Creative pursuits Connecting with nature Supplements Botanicals Intravenous vitamin C infusions Dietary restrictions on inflammatory foods (e.g. refined sugar, alcohol, coffee and foods containing gluten or lectin) Mindfulness-based stress reduction programmes (such as the PATH Method) These tools and techniques can also be used for preventative strengthening of the immune system.

WISDOM

M A N AG I N G F E A R A N D A N XI E TY By understanding and naming fear and anxiety, we have come one step closer to dealing with it effectively. Ultimately, the goal is to step away from the emotional experience of stress and tap into the part of ourselves that can approach anxiety-inducing problems in a logical, stable and calm way. It is essential to stay present and engaged with this logical part of ourselves if we are to manage our anxiety. We can now begin to interact with our new-found partner. Choose the role you want to play in order to guide and support the anxious self in whatever way seems appropriate: a wise counsellor, healer, mentor, friend, parent or protector. Practise becoming this resource, and stay connected to it throughout stressful times. We can intensify the partnership if we express our anxiety physically, and then step away from and visualise the image we have created in order to better understand our psyche. You can visit www.pathmethod.com to learn more about the strategy or book a session in which it is taught and supervised by a facilitator.

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T H E GIFT OF F E A R A N D A N XI E T Y While fear and anxiety have the potential to weaken the immune system and create a predisposition to serious illness, the process of overcoming these aggressive emotions has the ability to enhance the immune system, enabling one to deal more effectively with the transmission and infection of viruses.

The COVID-19 pandemic has given us the opportunity to gain deep insight into the story of our fear and anxiety, and to find our inner power and resilience to transform these dangerous emotions into forces for compassion and courage. Through this, we can strengthen our immunity and ourselves, allowing us to move swiftly and safely into reconnecting with the world around us in a renewed, regenerated and purposeful way.

A B O UT TH E AU T H OR Dr Raoul Goldberg graduated with his M.D. from Wits University in 1974, and was left with a desire to expand his knowledge and understanding of the full human existence and experience. He decided to continue his studies, and spent seven years training in integrative medical clinics in Switzerland. He has remained a life-long student of homeopathy, acupuncture, nutrition, botanical medicine, anthroposophical medicine and functional medicine. He is currently completing his PhD in Integral and Transpersonal Psychology (with a focus on the study of stress) through the California Institute of Integral Studies. He has authored articles for several health journals, and has published books on addictive behaviour and holistic human development. He is an active medical doctor at the Path to Health Centre in Cape Town, and supports patients all over the world through telemedicine.

To find out more or get in touch, visit www.syringahealth.co.za or www.pathmethod.com.

WISDOM

THE SCIENCE OF

Wellbeing

By Emily Wedepohl

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WISDOM

In April, I was encouraged to enrol in Coursera’s The Science of Wellbeing course to help me cope with the debilitating depression and anxiety that I had been battling for several months.

Let me start by saying that this article is one of the hardest things I’ve ever had to write. So many hours have been spent writing and rewriting and restructuring and deleting and editing. And an absolutely ridiculous number of hours were spent procrastinating in an attempt to avoid this entirely. It’s the curse of being a writer, or any creative really – I get to explore my mind and heart and create something out of what I find. But sometimes this exploration can be very vulnerable and very painful, and it is much nicer to hide in bed and eat peanut butter straight out of the jar while pretending that the feelings aren’t there.

But the feelings are there, always, and they kept trying to steal my peanut butter, so eventually I had to sit down and write the thing.

And the thing starts with me being really sceptical about the whole “this course will teach you how to be happy” concept, for a number of reasons. I initially wrote about four pages on this topic, but what it really boils down to is my relationship with mental illness, and my aversion to any ‘treatment’ that falls outside of medical science. I do acknowledge that there are very real physical, mental and emotional benefits of exercise, proper nutrition, meditation, journalling and other holistic health practices – but I have always ranked these far below psychiatrists, psychologists and prescription medication on the leaderboard of things that actually make a difference in the lives of the mentally ill.

I feel particularly strongly about this for a number of reasons: (a) I have many friends and family members who suffer from serious, chronic mental illness. Furthermore, I have struggled with clinical anxiety and depression since mid2017, and was diagnosed with bipolar I in mid-2019. So it’s fair to say that I’m pretty familiar with mental illness, what it can do to people, and how difficult it can be to pull yourself out of the shadows once they have drawn you in. (b) People can sometimes overlook the fact that mental illness is generally caused by chemical imbalances in the brain, meaning that it is actually a physical illness. Just like someone can’t fix a broken leg by wishing really hard, you can’t use willpower to get rid of your depression, anxiety, schizophrenia, PTSD or bipolar. Believe me, I’ve tried. (c) Lastly, there is a disturbing social narrative (informed by the above) that mental illness is “all in your head”, and that it’s really not that bad. This is already damaging for many mentally ill people who struggle with near-constant guilt and imposter syndrome – a little voice in the back of their head that whispers, “You’re not actually depressed or anxious or bipolar. You’re just lazy and weak, and you’re looking for excuses to make yourself feel better.”

Society has made considerable progress, but there is still a huge stigma around mental illness and how legitimate its effects are. This means that people are often nervous about and resistant to getting medical help, especially because they might be hearing things like “all you need is more exercise” or “maybe you should start a gratitude journal”.

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WISDOM

All of this comes together to form the foundation of my cynicism about The Science of Wellbeing – I just didn’t think it would work, and I thought that it was just another thing adding to the narrative that mentally ill people can fix themselves if they just try harder.

And so, as I was churning all of this over in my mind and rolling my eyes at the idea that an online course about gratitude and savouring and kindness could turn this depressed lump into a 5 am-meditation-session-and-kale-smoothie kind of girl, I was hit with a pretty uncomfortable realisation.

I had been doing all the medical stuff. I had a trusted psychiatrist and I was taking my medication. I was, for the first time in my life, having weekly therapy sessions with a wonderful psychologist who was giving me solid advice that had actually started to help. But, on average, I was still feeling pretty ‘meh’ (i.e. crying in my boss’s bathroom roughly twice a week). So, I had to admit that it may be time to swallow my pride and accept some ‘holistic help’.

I had assumed that The Science of Wellbeing would be a collection of floofy teachings about the power of love and the evils of gluten, led by a master of floof with some sketchy qualifications. A giant slice of humble pie was headed my way.

The course is actually offered by Yale University, and is their most wellattended in history. It was developed by Dr Laurie Santos, a professor of psychology and one of the world’s top psychological scientists. Because of how popular and genuinely helpful it turned out to be, Yale decided to make it available through Coursera - a massive online education platform that offers thousands of courses from hundreds of international institutions. Best of all, like many Coursera programmes, The Science of Wellbeing is 100% free (unless you would like to receive a certificate upon completion).

So yeah... not so floofy, after all.

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WISDOM

WE E K O N E

The programme is 10 weeks long, and takes approximately 20 hours to complete – so just a couple of hours of work per week. Each week covers a different topic through a series of short video lectures, (optional) readings, and practical exercises. From week two, there is a short quiz you need to complete each week, and at the end of the course you need to submit an assignment.

Now this may sound intense, but the beauty of a course like this is that you can tailor your experience to suit your needs and schedule – you can set your own pace and even reset your deadlines if you fall behind.

What makes this course particularly unique are the weekly ‘rewirements’. Dr Laurie explains, “We call them ‘rewirements’ because they’re practices aimed at rewiring your habits. Research suggests that if you do these rewirements as prescribed, you should get a boost in your mood and overall wellbeing.” Prescribed rewirements include practising meditation, setting up a healthy sleep schedule, savouring positive experiences, increasing your acts of kindness, and establishing and strengthening social connections.

That is pretty much all the background info you need, and I have rambled far too much already, so let’s jump straight into my experience of The Science of Wellbeing.

(Spoiler alert: I was wrong, Dr Laurie Santos is my hero, and you should all enrol immediately.)

T H E CO UR S E My initial plan for this article was to break down each week and talk about the content covered, as well as what I took away from it. However, while each week has a distinct theme and covers its own set of topics, I found that the overall message stays the same from week one to 10. Furthermore, I can split the content into two chunks: weeks one to three discuss why we often find it so hard to be happy, while weeks four to 10 look at strategies for making ourselves happier.

IN TRO DUC TIO N & MISCO N C E P TIO N S AB O UT HAP P IN E SS It is not enough to only know the theory of how to be happy (i.e. what you should and shouldn’t be doing). If you really want to make a change, you have to put the theory into practice.

You can learn how to be happy, but it takes hard work.

This is something that I was afraid of. When I was younger, it seemed like happiness was my default setting – I had just assumed it would always be that way. Fast forward to adulthood, and I find myself so fragile and drained, desperately trying to hold myself together with sticky tape and always feeling so close to just falling to pieces.

To discover that getting back to the happiness of childhood would require a full rewiring and remodelling of my life, habits and actions just felt incredibly overwhelming. On the other hand, I had reached a point where I didn’t know if I would ever be able to just be happy again, and now I had hope. Hope that if I listened to the science and followed Dr Laurie’s advice, I would actually be able to live the life that I wanted.

I had to really sit with these thoughts and work with them to figure out if I was prepared and willing to commit to change. I had become so used to just going along with the ride, stumbling constantly and telling myself and others that it would be fine – I would make it through - with sarcasm and bad coping mechanisms and a rock ‘n roll attitude. It was rough and unstable, but it felt safe.

However, I knew that I was heading in a downward spiral, and for the sake of my health, job and relationships, I had to make a change.

I personally found the first two weeks to be the most revolutionary, touching, and – dare I say – life-changing.

Therefore, I’m going to go into detail on just these two lessons, and I’ll give you a little taste of what awaits in the rest of the course.

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WISDOM

W EEK T WO T H IN GS T HAT W E T H I N K W I L L M A K E US H A P PY (B U T D ON ’ T ) All that stuff that we think will make us happy, like good grades, a high salary, nice stuff, a perfect body... actually doesn’t. Scientists have conducted numerous studies which have determined that when a person achieves these goals, their longterm subjective wellbeing doesn’t really change.

According to a pretty famous theory by research psychologist Sonja Lyubomirsky, the acquisition of the things that we believe will make us happy only makes up around 10% of our overall subjective wellbeing. About 50% is determined by genetic factors, and a whopping 40% is determined by actions, intentions and habits. As humans, we work pretty hard to achieve the things that will make us happy, but we’re working towards the wrong things.

Honestly, this particular bombshell didn’t surprise me too much. I have a job that I love, an incredible support system of family and friends, and two very silly, slightly chubby cats. Objectively, my life is pretty great. And yet I still end up crying in the shower... a lot. I had accepted that, even with the most beautiful life, I would always struggle to some extent because my brain just didn’t function properly.

However, I was pretty shocked to learn just how much my habits could affect my overall happiness.

This scares me quite a bit, because it reaffirms that the onus really is on me to make myself happier.

On the other hand, it is incredibly liberating to know that I actually have a fair amount of power and control.

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The next four weeks cover the following: *Week Three: Why Our Expectations Are So Bad (i.e. Our brains are mean) *Week Four: How We Can Overcome Our Biases (i.e. How to stop your brain from being mean) *Week Five: Stuff That Really Makes Us Happy (i.e. All of the stuff that I thought was silly floof) *Week Six: Putting Strategies into Practice (i.e. How to do the work) These are all absolutely fascinating and eye-opening lessons with a bunch of guest interviews and scientific studies so that you can really get into the specifics of how our brains work and how we can shape them to give us the lives that we so desperately want.

Weeks seven to 10 are devoted to ‘Your Final Rewirement Challenge’, which is briefed as follows: *Pick a rewirement from the course that really resonated with you – something that you found particularly helpful, or particularly difficult. *Commit to practising this rewirement for four full weeks, monitoring your progress, thoughts and feelings as you go. *At the end of these four weeks, you will complete the challenge by answering a few questions such as why you picked your chosen rewirement, which strategies (if any) you put in place, and changes in your happiness score. This comprises your written assignment, which will undergo peer review (i.e. it will be ‘graded’ by fellow course participants).

The hope is that this assignment will help you to implement, practise and maintain habits that will increase your health, happiness and wellbeing. I’m still in the process of completing my rewirement challenge, and so I won’t share too much about that here – but let me just say that the fact that this is the most important course requirement is pretty darn incredible. Something extra that really helps in making this whole assignment less overwhelming is the fantastic ReWi app, developed specifically for the course. The user interface is great, and it makes it super easy to track your progress, and to ensure that you are doing the work that you need to be doing. Even if you aren’t going to do the course, I would highly suggest downloading this app (available on the App Store and Google Play) so that you can get an insight into who you are, how you are living, and how you could make your life just a little bit brighter.

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This course has been fascinating, eye-opening, thought-provoking and brilliant. But I’m not going to tell you that it has made me happy. I think that the reason that the first two weeks hit me so hard is that there is a big part of me that hasn’t been sure if it really is my mental illness making me unhappy, or if I’m just not trying hard enough. I have been so terrified to find the answer because I feared that either it would mean that I was doomed to a life of misery, or that I was responsible for my own pain. Chronic mental illness brings so much pain and emptiness and anxiety and hopelessness, and often I have wondered if I will ever be able to enjoy sustained happiness or, at the very least, normalcy.

And now I know that I can. It will take time and effort and hard work, but to know that there are real, practical things that I can do to create the life that I so desperately want...it feels like I have been lost at sea and I can finally see a light in the distance. Even better, I now have a map for how to get there. And I know that it will be so, so worth it.

“I have a lot of joint pain and have played around with different forms of turmeric. This is a no-mess option” - Tracey

L,

If there is one thing that has shone through in this course, it is the empathy, passion and compassion of Dr Laurie Santos – the fact that she has put together this course is enough proof of that. But what is truly outstanding is that in each and every video, her integrity and genuine concern for the happiness of her students is almost tangible.

She has become a hero of mine, and I hold her in the highest regard of which I am capable.

WISDOM

Every Breath You Take T H E B E N E F I T S O F P R A N AYA M A

By Emily Wedepohl

B

reathwork has been around for hundreds of years. In the Yoga Sutras of Patanjali, written some 2500 years ago, the practice of breath control or breath therapy is termed pranayama, and it is one of eight ‘limbs’ of Ashtanga or Classical Yoga.

Pranayama is a Sanskrit word derived from prana - meaning life force or breath - and ayama, which means stretching or restraining.

Pranayama can thus be roughly translated to mean breath suspension or control. It is believed that controlling the breath determines the flow of energy and ‘life force’ throughout the body. In Hatha yoga texts and ancient Hindu scriptures like the Bhagavad Gita and Patanjali’s sutras, pranayama refers to the complete cessation of breathing. While there are some pranayama practices that involve stopping or holding the breath for extended periods of time, the majority of pranayama practised in modern times is focused on the control of the breath’s duration, flow and rhythm.

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Breathwork or breath therapy is said to help with a number of things, including sharpening concentration and focus, reducing stress and anxiety, calming the body, improving or maintaining lung capacity, promoting cardiovascular health, boosting the mood, and preserving longevity. Breath exercises are often paired with holistic health practices such as meditation and mindfulness, and disciplines such as yoga, tai chi and qigong. There are a number of breathwork masters around the world, including our very own Dr Ela Manga – a South African medical doctor who incorporates breathwork into her practice - as well as Dan Brul , a celebrated breathwork coach who has worked with celebrities, Navy Seals and, notably, world-renowned philanthropist, author and life coach Tony Robbins.

Breathwork is a popular and well-loved practice, and can be employed for a number of different uses due to its wide range of uniquely beneficial techniques.

“Breath awareness and conscious breathing is the absolute foundation in the management of health, stress, and energy... Breathwork sessions will help you build a set of breathing techniques that can be applied in every aspect of your life.”

- Dr Ela Manga

FIV E B REAT H WOR K T E C H N I QU E S FO R A N Y O CC A S I ON There is a wide range of different and uniquely beneficial types of pranayama, so there is an exercise for just about everything! This handy guide will walk you through five of the key techniques, each of which can be applied for a different purpose.

If you begin to feel dizzy or light-headed at any point during your practice, stop immediately and return to your normal breathing.

DIRGA SWASAM F O R STRE SS MAN AGE ME N T Dirga swasam is also known as ‘three-part breath’, referring to the movement of the breath through the chest, ribs and belly. It is a very simple and easy technique, and a great introduction to the practice of pranayama. Performing it for just 10 minutes each day will help you to maintain your composure and tackle the challenges that life throws at you.

1. Begin in the savasana or ‘corpse’ pose – lying down with your feet relaxed and your palms facing up – for maximum relaxation. You can also perform this technique in a seated position if that is more comfortable for you.

2. Place one hand on your belly and the other on your chest, and take five slow, deep breaths, paying attention to how your breath moves through your body.

3. You will notice that when you inhale, your belly will expand, followed by your ribcage and finally your chest.

On your exhale, the flow will be reversed as the air is released, first from your chest or heart centre, then from the rib cage, and finally from the belly.

4. If it feels comfortable for you, modify your breathing by breaking it into the three parts. On your inhale, breathe in until your belly is full, pause for a few seconds and then slowly draw in more breath to expand the ribcage before pausing again, and finally finishing your exhalation by bringing air into your chest. Exhale slowly, again separating the flow into its three parts by releasing the breath in increments to lower first the chest, then the ribcage, and finally the belly.

5. Release your hands to the ground, palms facing up, and return to a smooth flow, letting the breath move naturally through these three parts. You can continue to practise for as long as you need in order to calm your mind and lower your heart rate.

6. Once you feel still and relaxed, slowly bring feeling back to your body by first wiggling your fingers and toes, and eventually rising to a comfortable seated position. Take three deep breaths, raising your arms to the sky on your inhale and bringing your hands together at your heart on your exhale to welcome peace and calm to your day.

WISDOM

UJ JAY I FO R F O C U S

KAPAL ABHATI F O R E N E RGY

Ujjayi breathing involves slightly constricting the throat as you breathe, and is sometimes referred to as ‘victorious’ or ‘ocean’ breath due to the sounds made while practising. This is a great technique to stimulate and energise the body in order to sharpen your focus and improve concentration.

‘Kapalabhati’ can be loosely translated to mean ‘shining skull’ in Sanskrit, and involves short, powerful exhalations and passive inhalations that are naturally triggered by the expansion of your lungs and abdomen. This is an intense practice that brings energy and stimulation to the brain and body, and some practitioners believe that it can assist in the detoxification process.

1. Begin in a comfortable seated position.

2. Close your eyes and let your shoulders relax and fall away from your ears. Focus on releasing any tension in your face and body.

3. Breathing through your mouth, inhale deeply and exhale slowly for five breaths.

4. On your exhale, begin to constrict the back of your throat slightly so that you are restricting the passage of air. Try to imagine that you are fogging up a pair of glasses.

5. When you feel comfortable with this, maintain the throat constriction through your inhalation as well as your exhalation – you should be producing an audible hissing sound (think Darth Vader!).

6. Once you have mastered this, close your mouth and continue to constrict the throat as you breathe through your nose. Repeat for 10 breaths, with intent focus on the rhythm and sound of your breathing.

7. With your eyes still closed, slowly return to your normal breathing until you feel calm and steady. Open your eyes and rise to meet the challenges of the day.

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1. Begin in a comfortable seated position with your back straight and your eyes closed, inhaling through your nose and exhaling through your mouth.

2. Place one hand on your stomach and inhale deeply. When you exhale, focus on contracting your abdominal muscles and pulling your belly button towards your spine (you will be able to feel the movement of your muscles with you hand).

3. After your exhale, allow your abdominal muscles to relax and your lungs to fill with air. Try not to focus on breathing in, but rather allow the movement of the muscles to control your inhalation.

4. Continue with this movement, contracting your muscles as you exhale, and releasing them on the inhale. The more powerful the exhale, the more passive your inhalation will be. You are aiming to produce short, forceful breaths with a pattern similar to that of a dog panting.

5. Once you have mastered this technique, repeat for 10 breaths and then allow your breathing to slowly return to normal. Focus on releasing any tension in the body, and pay attention to how each muscle feels.

6. When you are ready, repeat your kapalbhati breathing for another 10 breaths.

7. Arise renewed, refreshed and energised.

WISDOM

N A D I S H O D H A N A F OR A M O OD B O OST

BHRAMARI F O R C RISIS MAN AGE ME N T

This is one of the most well-known forms of pranayama, and is sometimes referred to as ‘alternate nostril breathing’. It’s a fantastic practice for days when you are feeling the blues, as it forces you to focus on your breath, your body and the movement of your fingers.

Also known as the ‘humming bee breath’, this pranayama technique is perfect for moments of peak stress, anxiety, sensory overload and anxiety attacks.

It’s a calming practice that calls for you to cover your eyes and block your ears, allowing you to shut out external stressors and focus purely on your breath.

1. Begin in a comfortable seated position with your eyes closed.

2. Raise your right hand, and use your thumb to close your right nostril as you inhale deeply through the left nostril. Hold here for a few seconds.

3. While you are holding your inhalation, remove your thumb and use your ring and pinkie fingers to block your left nostril. Exhale slowly through the right nostril.

4. Keeping your left nostril closed, inhale deeply through the right nostril. Hold, unblock the left nostril, and close the right nostril with your thumb.

Exhale slowly.

5. Repeat for 10 breaths.

6. Release both nostrils and take five deep breaths, inhaling through your nose and exhaling through your mouth.

7. Repeat your nadi shodana for 10 more breaths, this time using your left hand.

1. Sit in a comfortable position on a chair or the floor.

2. Close your eyes and take three deep breaths.

3. Use your thumbs to block your ears by pressing down on the tragus. Place your index fingers just above your brow bone, and allow your other fingers to cover your eyes, with your middle fingers pressing very gently against the sides of your nose.

4. Keeping your mouth closed, take a deep breath through the nose and exhale slowly while making a humming sound with your throat (it should sound like a bee buzzing).

5. Repeat for at least five breaths, and continue for as long as you need in order to steady your breath, calm your heart rate, and quiet your mind.

“Breath is the link between mind and body.”

- Dan Brul

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R E CO M M E N D E D R E A D I N G

ON OUR B O OKSHELF

THE GUILT-FREE GOURMET Jordan Bourke & Jessica Bourke | Struik Lifestyle The Bourkes are an unstoppable brother-sister duo, and the heroes of all those who want to enjoy delicious and indulgent food while staying clear of wheat, dairy and cane sugar. Jordan is a top-class UK chef, while Jessica is a Dublin-based nutritional therapist, making them the perfect pair to teach the art of using alternative ingredients to create decadent dishes that don’t compromise on flavour or enjoyment. Filled with gorgeous images and unique chapters like ‘Sharing Plates’ and ‘Foods from Afar’, The Guilt-Free Gourmet is a must-have for today’s health-conscious cook.

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T H E F LEX ITAR IAN CO O K B O O K Julia Charles | Struik Lifestyle In today’s world of maximum dietary diversity, cooking for a crowd can be an absolute nightmare...

Unless you have The Flexitarian Cookbook, of course! Julia Charles has created a modern masterpiece by collaborating with 15 unique chefs to bring you over 50 recipes that can be adapted to suit the needs of meat-eaters, part-time veggies, strict vegans and everyone in between. Each recipe comes with a dietary indicator (‘PE’ for pescatarian, ‘V’ for vegetarian, etc.), and is accompanied by a variation that involves easy ingredient substitutions or additions, making for the ultimate stress-free inclusive cooking experience.

D E LI S H S ISTE R S: TASTY FO OD MADE WIT H LOV E Kate Lund & Rebecca Lund | Struik Lifestyle The Delish Sisters are absolutely delightful and completely unstoppable. Having grown up with a love of experimenting in the kitchen, Kate and Rebecca are determined to inspire the nation and prove that anyone can work with new and exotic ingredients and spices, no matter their skill level. Delish Sisters is packed cover-to-cover with wholesome, colourful and (mainly) healthy recipes that cater to a range of dietary preferences including sugar-free, gluten-free and vegan. As the cherry on top, you’ll be hard-pressed to find a more beautiful recipe book, and each of its mouth-watering photographs will have you running to the shops with an ingredients list.

A CH I LDHO OD M ADE UP: LIV ING WIT H M Y M OTHER’S MADNESS Brent Meersman | Tafelberg Brent Meersman’s tale of growing up with a schizophrenic mother and a severely depressed father is at once tragic, hopeful and completely beautiful. With remarkable courage and vulnerability, Meersman takes us on his journey of unearthing his long-forgotten childhood trauma and coming to terms with the reality of his upbringing. A Childhood Made Up is a testament to compassion, healing and human resilience. Most importantly, it is a reminder of the extraordinary love, empathy, and unbreakable strength of those living with mental illness.

THE GRATITUDE JO U R N AL Evelyn Alessandri | Evelyn Alessandri Intuitive Life Coach Evelyn Alessandri believes that the secret to creating a better life and discovering your authentic self is reducing negativity and elevating happiness – and she has created the perfect tool for doing just that with her brandnew Gratitude Journal. Filled with daily affirmations, meditation guides, self-care prompts, mood mandalas, useful trackers and other interactive treats, this journal makes it easy to see the unique beauty in your life. As an added bonus, Alessandri’s journal is undated, meaning that you can start your journey of gratitude and self-discovery whenever the time is right for you.

T INY H AB IT S: T H E SMALL C H AN G E S T H AT C H AN G E EV ERYT H ING BJ Fogg PhD | Virgin Books Dr BJ Fogg is a worldrenowned behavioural scientist, author and founder of the Behavior Design Lab at Stanford University, so it’s safe to say that he knows what he’s talking about. In this fabulously fun and interactive book, he breaks down his three-part recipe for making little changes that will make a HUGE difference. Each of the eight chapters explores a distinct aspect of how habits are formed and kept. As he writes on the back cover, all you have to do is “try any habit, make it tiny, find where it fits naturally in your life and nurture its growth”. Prepare to change your ways and welcome the life you’ve always wanted and deserved.

1 5 - MIN U T E G ENT LE YO G A Louise Grime | Dorling Kindersley Louise Grimes has been practising yoga for 40 years and teaching for 30. 15-Minute Gentle Yoga is the perfect book for anyone starting a practice, as well as those who have been stretching it out for a while and want some additional guidance.

The book offers four distinct 15-minute yoga practices – Rise and Shine to get you ready for the day, Strengthening the Body to pump up and tone those muscles, Early Evening Energizer to melt away the stress from the day, and Winding Down to prepare you for a deep and peaceful sleep. Clear annotated photographs walk you through each pose, and easier modifications are provided for the more advanced poses.

Also included is a brief history of yoga, useful tips for home practice, helpful FAQs and much more.

S H O P T H E B O O K S AT L E A D I N G B O O K STO R E S OR ONLINE

W W W. W E L L N E S S WA R E H O U S E . CO M // 79

“He who lives in harmony

with himself lives in harmony with the universe.�

Marcus Aurelius

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