Fraaikem Pharmacy: YWC Magazine - Issue 13 by Yes, We Care

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ISSUE 13 2017

contents

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Mhondoro Game Lodge has become one of South Africaâ&#x20AC;&#x2122;s most sought after spa and wellness destinations. Teaming luxury accommodation in the stunning surrounds of Welgevonden Game reserve

BALANCING ACT

Health Habits

10 12 16 20 22 26 30 32

Do Salt Lamps Really Work? Pregnancy After 30 Buying Vs Renting Property Finding the Best Bed Base Relaxing Recliners Mhondoro Spa & Detox Safari World Blood Donor Day Benefits of Facial Massage

Get Physical

Fast Fitness Facts

Nutrition

38 The Low Down on Fruit Sugars

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04 06

Health Calendar 2016 Need to Know

07 43

Health Trends

Find a We Care Pharmacy Near You

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Health Calendar

2017

January Skin Cancer Awareness Month (SunSmart) 4......................................................... World Braille Day 31.................................................... World Leprosy Day

February Healthy Lifestyles Awareness Month Reproductive Health Month Environmental Health Awareness Month

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4........................................................World Cancer Day 8-14.................................. Pregnancy Awareness Week 10-16............................................ STI / Condom Week 13.................................................... World Epilepsy Day 19.............................. Healthy Lifestyles Awareness Day

March

2..............................International Cancer Survivors’ Day 3-9.......................................World Heart Rhythm Week 4........................................International Day of Innocent Children – Victims of Aggression 5................................................World Environment Day 14............................................. World Blood Donor Day 15............................ World Elder Abuse Awareness Day 21-27........................................National Epilepsy Week 21................................................ National Epilepsy Day 24-28............................ SANCA Drug Awareness Week 26.........................International Day against Drug Abuse and Illicit Drug Trafficking

July Mental Illness Awareness Month 1-5........................................ Corporate Wellness Week 11................................................ World Population Day 18..........................................International Mandela Day 28................................................... World Hepatitis Day

TB Awareness Month 3 ......................................................World Hearing Day 4-8................................................ School Health Week 8...........................................International Women’s Day 10...................................................... World Kidney Day 12-18........................................ World Glaucoma Week 16-22................................ World Salt Awareness Week 20..............................World Head Injury Awareness Day 21.....................................................Human Rights Day 21....................................... World Down Syndrome Day 21-28..................................................... HPV 1st round 24............................................................ World TB Day

April Health Awareness Month 2........................................................ World Autism Day 7.........................................................World Health Day 17..............................................World Haemophilia Day 24-30.......................... Global/African Vaccination Week 25......................................................World Malaria Day

May Anti-Tobacco Campaign Month Burns Awareness Month International Multiple Sclerosis Month 1-8......................................................... Hospice Week 5............................................. World Hand Hygiene Day 6-12......................................... Burns Awareness Week 8.................................................. World Red Cross Day 10........................................ World Move for Health Day 12.........................................World Chronic Fatigue and Immune Dysfunction Syndrome Day 12............................................ International Nurses Day 15 May-15 June.................. Go Turquoise for the Elderly 15....................... International Candlelight Memorial Day 17............................................ World Hypertension Day 27 May-2 June............................ Child Protection Week 28.......... International Day of Action for Women’s Health 31.............................................. World No Tobacco Day

June Men’s Health Month National Blood Donor Month National Youth Month Go Turquoise for the Elderly Month

August Bone Marrow Stem Cell Donation and Leukaemia Awareness Months (spans 15 August to 15 October) National Women's Month Organ Donor Month Child Health Month 1-7.......................................World Breastfeeding Week 1-7.................................................. CANSA Care Week 4-10............................................. Rheumatic Fever and Rheumatic Heart Disease Week 6-12...........................................Polio Awareness Week 9 ................................................National Women's Day 12 ............................................. International Youth Day 26-31........................ African Traditional Medicine Week 31.................................African Traditional Medicine Day

October Bone Marrow Stem Cell Donation and Leukaemia Awareness Month (spans 15 August to 15 October) Breast Cancer Awareness Month Eye Care Awareness Month (spans 23 September to 20 October) Mental Health Awareness Month World Spina Bifida Month 1.............................. International Day for Older Persons 1.................................. National Inherited Disorders Day 9.......... International Day for Natural Disaster Reduction 9-15..........................................National Nutrition Week 10............................................World Mental Health Day 10....................... World Hospice and Palliative Care Day 11-17............................................Case Manager Week 12..................................................... World Arthritis Day 12............................................... National Bandana Day 12......................................................... World Sight day 12-20.................................World Bone and Joint Week 15......................................... Global Hand Washing Day 15....................... National Foetal Alcohol Syndrome Day 15-19.........................................National Obesity Week 16.........................................................World Food Day 16........................................................ World Spine Day 17..................................................... World Trauma Day 17...........International Day for the Eradication of Poverty 20....................................National Down Syndrome Day 20............................................ World Osteoporosis Day 20-26..... International Lead Poisoning Prevention Week 23..................... National Iodine Deficiency Disorder Day 24......................................................... World Polio Day 29.......................................................World Stroke Day 30........... Commemoration of African Food and Nutrition Security Day

November

September

Quality Month

Albinism Awareness Month Bone Marrow Stem Cell Donation and Leukaemia Awareness Month (spans 15 August to 15 October) Cervical Cancer Awareness Month Childhood Cancer Awareness Month Eye Care Awareness Month (spans 23 September to 20 October) Muscular Dystrophy Awareness Month National Heart Awareness Month National Month of Deaf People National Oral Health Month

2................................................ National Children’s Day 2-6.................................................SADC Malaria Week 4-10...National Cardiopulmonary Resuscitation (CPR) Week 9....................................................... SADC Malaria Day 9........................................................ World Quality Day 14................................................... World Diabetes Day 14-20.....................National Antibiotic Awareness Week 25............................International Day for the Elimination of Violence against Women 25/11-10/12........... 16 Days of Activism on No Violence Against Women & Children 28-3 November............................... World Stroke Week

2-6.........................................Kidney Awareness Week 2-6.............................................................. Back Week 9...................International Foetal Alcohol Syndrome Day 10.....................International Gynaecological Health Day 14...National Attention Deficit Hyperactivity Disorder Day 15 ............................................. National Sunflower Day 19-25.............................................. World Retina Week 21............................................... World Alzheimer’s Day 22-27....................................................HPV 2nd round 23......... Commencement of Eye Care Awareness Month 26....................................................... World Retina Day 26................................ World Environmental Health Day 26........................................... World Contraception Day 28...................................................... World Rabies Day 29........................................................ World Heart Day

December Prevention of Injuries Month Skin Cancer Awareness Month (SunSmart) 1........................................................... World AIDS Day 3...................International Day of Persons with Disability 5......................................... International Volunteers Day 9............................................. World Patient Safety Day 10................................. International Human Rights Day 12.................................. Universal Health Coverage Day

1..........................................International Children’s Day PUBLISHER: Free Radical Media info@freeradicalmedia.co.za www.freeradicalmedia.co.za Managing editor Nicola Profir editor@freeradicalmedia.co.za Creative Manager Aneska Meintjes: +27 82 851 1441 aneska@freeradicalmedia.co.za

Design and Layout Annika du Toit: annika@freeradicalmedia.co.za IMAGES ©123RF Yes, We Care Magazine is published quarterly by Free Radical Media. Yes, We Care is subject to copyright in its entirety. The contents may not be reproduced in any form, either in whole or in part, without the written consent of the publisher. Unless specified, all rights are reserved in material accepted for publication. All letters and other

unsolicited submissions (manuscripts, art, photographs and other materials) will be considered for publication unless clearly labeled ’not for publication’. All letters may be subject to editing. Yes, We Care is not responsible for any unsolicited submissions. Free Radical Media reserves the right to reject any advertising at our discretion without an explanation. Opinions expressed in this publication are not necessarily those of Free Radical Media or their clients. Information has been included in good faith by the publisher and is believed to be correct at the time of going to print. No responsibility can be accepted for errors and omissions. No material (articles or photographs) in this publication may be reproduced, in whole or in part, without specific

written permission from Free Medical Media. No liability is accepted by Free Radical Media, the publisher, nor the authors for any information contained herein. Neither Yes, We Care magazine nor its publisher is responsible for damage or harm, of whatever description, resulting from persons undertaking any activity or health advice featured in Yes, We Care. Submissions of articles and photographs for publication are welcomed, but the publisher, while exercising all reasonable care, cannot be held responsible for any loss or damage.

Your first choice in HIV management The LifeSense HIV programme

has been developed by specialist medical professionals and doctors focused on the treatment and guidance of people living with HIV. We assist by monitoring the correct use of prescribed ARV medication, keep your treatment records safe and in one central place and encourage a healthy, productive lifestyle.

What to expect from the LifeSense programme: • Counselling from experienced Case Managers • Ongoing ARV adherence monitoring and pathology follow up • Advice on lifestyle management • Referral to healthcare providers experienced in HIV management

Registering for the LifeSense programme is simple: • Contact us on 0860 50 60 80 to verify qualification of the programme benefits • Ask us for an application form or download one from www.lifesensedm.co.za and complete it with your doctor • Fax the completed application back to us on 0860 80 49 60 or scan and email it to results@lifesense.co.za

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COUNSELLING CARELINE

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PROFESSIONAL CARE • CONFIDENTIAL SUPPORT Tel: 0860 50 60 80, Fax: 0860 80 49 60, Email: results@lifesense.co.za

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Need to

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Know NEVER LOSE YOUR PHONE AGAIN Cellphones have become the one accessory we cannot live without. But what happens when you lose your phone? The chances of recovering a lost phone are slim. Not only is it very costly to replace a cellphone, but you have to go through the hassle of losing valuable contacts, photos and information if your phone is not backed up. HomingPIN offers baggage loops with tags, key rings and stickers that have a unique identification number on them. This number gets activated online prior to using the tag, and is linked to the owner’s email address and cellphone number. If someone finds a cellphone, keys, baggage, or any other item that has a HomingPIN tag on it, they can easily notify the owner by visiting www.homingpin.com and entering the unique identification number, as well as their contact details. HomingPIN tags, stickers and key rings allow you to tag a variety of items including, but not limited to, luggage, laptop computers, mobile phones, keys, wallets and passports. HomingPIN starter packs recommended retail price is R200 and the standard pack recommended retail price is R450. HomingPIN packs are available at selected Cape Union Mart Stores and online at www.takealot.com.

REFINED WINTER

Footwear

Taking reference from Hunter’s Scottish roots, the autumn/winter 2017 collection draws inspiration from the tempestuous environment of the North Sea. The pioneering spirit required to succeed in these harsh conditions, underpins the collection. The colour palette reflects these epic northern landscapes. Kelp green, dulse red and classic fisherman brights are interspersed with ocean blue, cobalt and navy. Colour blocking and sporty stripes mirror traditional fishing boats and floating buoys. New refined silhouettes sit alongside iconic pieces and an original handcrafted wave print is brought to life on new Hero styles. The Hunter Boots autumn/ winter 2017 range will be available at selected stores nationwide. For stockist information visit www. hunterbootsa.co.za.

Show Some Love ON MOTHERSDAY

Dovetailing elegance and ethics, the new Pandora Rose Love Knots are symbols of impeccable craftsmanship. The Pandora Rose Love Knots necklace pendant, ring and stud earrings are the result of a unique combination of innovation and expertise. The series is made from Pandora’s unique Rose metal blend giving the pieces a warm, pink lustre. The pieces are made by highly skilled craftsmen using environmentally friendly stones. The collection is available at Pandora outlets from April 2017. Shop online at www.pandorashop.co.za or visit www. pandora.net to be inspired.

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Health

Trends DESTRESS FOR DIET SUCCESS

9 to 11

The number of hours an adult in the Western world spends sitting per day according to researchers at the Norwegian University of Science and Technology. Excess sitting raises your risk of diabetes, heart disease and cancer. And the risk increased with each two-hour period of sitting time and even exercising for 30 minutes every day is not enough to combat this. WANT TO GET MOVING? 1. Walking: Try taking the long way round to get to the copier. 2. Sit on stability ball: It keeps you moving and strengthens your core. 3. Climb: Find any excuse to take the stairs.

The gift of giving Giving to others can really be a gift to your health! A recent study at the University of Brititsh Columbia found that when people spent R250 or more on someone else instead of themselves, they experienced lowered blood pressure. So don’t hesitate to treat your friends or colleagues – you’ll be the one who reaps the benefits!

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Want to know how healthy your hair is? Simply pluck a clean stand and drop it into a 250ml glass of water. If it floats, your hair is healthy. If it sinks, your hair is showing signs of porosity. Porous strands sink because water is able to push past the cuticle and this leads to frizz and fading colour. Try a weekly nourishing mask to improve your hair’s condition.

Not that you need one more thing to stress about, but it turns out that all of your diet and exercise efforts could be going to waste for just this reason. A recent study done in the USA found that anxiety can undo all your hard work by increasing intestinal inflammation which dampens the weight control hormone, Leptin – regardless of how healthy and balanced your meal is. If calming down is just not an option for you right now, try adding olive oil and sunflower to your diet. Both contain the anti-inflammatory Oleic acid which calms the gut.

Hair Health Test

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10 SECOND

Are Salt Lamps THE REAL DEAL?

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health habits

The popular pink salt isnâ&#x20AC;&#x2122;t just for sprinkling over dinner or a soothing bath anymore. Himalayan salt lamps have made their way from specialty apothecaries into decor magazines. The appeal isnâ&#x20AC;&#x2122;t just visual. Many believe that salt lamps have health benefits from curing asthma to detoxing a room. Manufacturers of the lamps claim they release helpful negative ions into the room and clean the air. But do they really work?

health habits

WHAT IS A SALT LAMP?

Real Himalayan salt lamps are hand chiselled solid blocks of ancient crystal salts. They are pink in colour, often pinkish orange, due to the high concentration of minerals. Inside the hollowed out middle of the salt lamp is a light bulb to generate both light and heat. This is important for their reported benefits and salt lamps won’t work properly without a heat-producing light. Himalayan salt lamps also come in decorative baskets of crystal salt, with a light and heat source underneath that creates a soft pink glow. Himalayan rock salt lamps are quite beautiful to look at, but how do they actually work and can they generate negative ions for better health?

AIR IONIZATION

There are specific negative ion generators, like the ones used in the studies that provide high-frequency ionization. However, be sure to avoid commercial air ionizing machines like ion air purifiers that produce harmful by-products. Talk to a qualified professional before making this purchase for your home.

AIR PURIFICATION

Indoor air pollution is one of the top five environmental health risks, according to various studies conducted across the globe. Poor indoor air quality can lead to health problems, especially for children. Between rising awareness of volatile organic compounds in our homes and particulate in the air, it’s no surprise that people want to improve their indoor air quality. Many Himalayan salt lamp companies claim that their lamps will help remove dust and pollution from the air with negative ions. These ions have been shown to kill dust mites and cling to dust to make filtration or clean up easier, but it takes a very high powered ion generator to do so. A Himalayan crystal salt lamp likely isn't going to do the trick. It doesn’t put off enough negative ions to help remove air particulates. There is no evidence that the lamp can absorb toxins. There isn’t even proof that sodium chloride, a stable compound, can absorb toxins through the air.

THE BOTTOM LINE

There is no evidence that Himalayan salt lamps release negative ions or clean the air. The best way to add negative ions to your home is with a commercial ionization machine that can produce high-density ionization. If you are really worried about particulates or allergens in your home, a good air-filtration system or air purifier can be helpful. However, these filters and devices are not necessary for the average healthy person, according to the University of Rochester Medical Center. As for VOCs, try opening windows and preventing the materials from entering your space in the first place by using cleaning products, furniture, and construction materials that are VOC-free. But all hope is not lost for Himalayan salt lamps. Much like a lit candle, these lamps can be relaxing to look at. If you find the light soothing or enjoy its style, there is no harm in adding one to your home.

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Houseplants are a great way to improve indoor air quality. Not only do they add oxygen, many plants absorb volatile organic compounds (VOCs) and other harmful chemicals from the air. Commercial air purifiers don’t remove these gaseous chemicals from the air. However, opening a window or two does help clear them out of your home. If you struggle with asthma or allergies, you may also benefit from an air purification system or machine. Air purifiers with high-efficiency particulate air (HEPA) filters can reduce the amount of particulate in the air and improve asthma symptoms. You can also install a highefficiency filter on your forced air system to help remove particulates. Activated carbon can remove odours from your home and help your space smell fresh. There are also air filters for forced air systems that include carbon to help filter out smells from the entire home.

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The benefits of negative air ionization were discovered by accident in a 1998 study on seasonal affective disorder (SAD). The study showed that high-intensity negative ion treatments can reduce chronic depression and SAD. Other studies have showed similar results. In the studies, negative air ionization is created with a machine that adds an electron to oxygen molecules to create a negative ion. Negative ions are also created in nature by crashing ocean waves, radiation, and even sunlight. These ions are believed to increase the amount of oxygen in the blood, but researchers are still looking into their exact influence on the body. So far there are no scientific studies on the ability of Himalayan salt lamps to produce negative ions. However, the few ions, if any, emitted by the salt lamp are different from the negative air ion machines used in clinical studies, according to the Columbia University Medical Center. The Negative Ion Information Center attempted to test the amount of ions released by a popular salt lamp and found that the negative ion emissions were so low that they could barely be measured. There is also no evidence that the salt lamps have the same effects on SAD and chronic depression.

TRY THIS INSTEAD

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health habits

Pregnancy over the age of 30 THE PROS AND CONS OF BEING AN OLDER MOTHER

Article courtesy of Netcare Femina Hospital

health habits “Nowadays, many couples are choosing to start their families a little later in life. In the past decade or two we have seen the profile of women having children gradually shift from an average age of 26 to 28, to between 30 and 32 years, and in quite a few instances beyond the age of 35,” observes Dr Gerhard Dempers, a gynaecologist and obstetrician practising at Netcare Femina Hospital in Pretoria. According to Dr Dempers, every pregnancy requires care and monitoring, even more so for mothers over the age of 30 and especially over 35 years of age. While opting to have a baby later in life can hold many benefits, it can also pose some risks

and the pregnancy therefore requires even greater care and careful planning. “Fortunately, medical science has evolved and there is now also more information available that not only helps women over the age of 35 to make a more informed decision about having children, but also protects them from some of the dangers with which older mothers may be faced,” he adds. One of the more significant issues to consider in opting for a later pregnancy is the decreasing possibility of falling pregnant. “Fertility starts to decrease in women in their thirties for several reasons. Firstly and most notably, women over 35 tend to ovulate less

frequently than younger women, meaning that their chances of conception can be reduced.” Some of the problems that contribute to infertility, particularly in older women, include endometriosis where the endometrial cells grow or fuse abnormally, blocked fallopian tubes and fibroids which are benign ovarian tumours.” “Most of the time this decrease in fertility simply means that it may take women over 35 a little longer to conceive. Fertility treatments are also available, making pregnancy over 35 a possibility for most women,” notes Dr Dempers. So while falling pregnant is not always

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a major obstacle for older women, there are some risks that need to be taken into account. “Women over 35 are somewhat more susceptible to miscarriage, premature birth and stillbirth, as well as other pregnancy related complications such as gestational diabetes. Gestational diabetes is a condition that may manifest in pregnant women who were previously undiagnosed with diabetes. This condition could lead to birth complications but can be treated.” “There is also a greater risk of pregnancyinduced hypertension, which can be dangerous to the foetus. This condition should be closely monitored and it is advisable to choose a facility with neonatal intensive care facilities for giving birth, in case your baby is born prematurely or needs specialised care in case of complications,” says Dr Dempers. “It is important to remember that the health of the woman in question will greatly impact the success of her pregnancy. Women who smoke, drink excessively, take prescription medicine on a regular basis or suffer from obesity are unfortunately more likely to encounter difficulties during pregnancy.” “What all this means is that women over 35 have to take more precautions than their younger counterparts and one of the best ways to determine your risks is through careful medical screening,” explains Dr Dempers. “All women should undergo a screening test at 12 weeks along with nucal fold thickness and blood tests, whereby the risks of birth defects and complications can be determined. If the tests show that your baby is at a high risk of having chromosomal birth defects the next step would be to have an amniocentesis, which is a diagnostic birth defect test. It is worth remembering that such a test could leave expectant parents with the tremendously difficult choice of having to decide whether or not to terminate the pregnancy. It is therefore wise to carefully consider this difficult choice even before undergoing an amniocentesis.” “Fastidious antenatal care is important for all pregnant women but especially for over 35s. Your doctor will tell you exactly what you need to do to optimise your chance of a healthy pregnancy. If you follow advice closely it should be a fairly normal pregnancy and delivery.” “While there are some extra precautions

one needs to take when having children later in life, there are also some great advantages to being slightly older parents. By having a child when you have established your career and are financially more stable, you reduce a lot of the pressure and stress that is commonly experienced by younger mothers, enabling you to enjoy your pregnancy and your child even more.” “Mothers in their twenties and early thirties sometimes feel overwhelmed and mentally under-prepared when their babies

arrive in the world. It is also often the case that younger mothers feel like they’ve missed out on a part of their lives that they can never get back. Being older, you have already achieved many of your life goals and will probably feel far more confident and content in settling down with children.” As with most big decisions in life, it is worthwhile weighing up the pros and cons carefully when considering whether to embark on the journey to parenthood,” concludes Dr Dempers.

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Demystifying Renting Versus Buying Property MAKING A CHOICE THAT IS RIGHT FOR YOU

“We are often asked whether it is a good time to purchase residential property, particularly as the current national economic climate is fairly subdued. House price growth has plateaued somewhat and buyers can obtain quality homes at more affordable prices in some areas,” notes Finnemore. Finnemore cautions, however, against speaking in overly sweeping terms about individual regions within Gauteng, which are showing strong differences in terms of the strength of their residential property markets. “Pam Golding Properties is finding that many residential areas around the province are still in high demand while other local markets are more subdued. Like the national property market, regional and suburban markets are highly distinctive and tend to ebb and flow.”

THE IMPORTANCE OF LOCATION

Finnemore is of the view that now is a good time for those who are in a position to purchase a residential property to enter the property market, particularly as homes representing value for money are currently available if the home seeker takes the time

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A GOOD TIME TO PURCHASE?

According to Rupert Finnemore, managing director of the Pam Golding Properties Gauteng region, there are pros and cons to both renting and buying a home, and individuals will need to take their personal circumstances into account when making a decision.

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Many young South Africans are unsure as to whether they should buy that first home or continue to rent. This is not surprising as purchasing a home is a considerable commitment and one of the most important financial decisions they are likely to make.

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maintenance and repairs, costs that he or she is likely to build into the monthly rental.” “Some people also prefer the idea that it is easier to give notice on a lease rather than sell a home in order to relocate. This enables them greater mobility and makes the rental option more appealing to contract workers or people who have relocated to a new city. Other individuals are at a particular stage of life in which they prefer to defer making a major financial commitment,” says Shaw.

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THE IMPORTANCE OF PLANNING

to do his or her homework. However, he says the location of any home is as critical as ever. “It is important to purchase a property in an area where homes have historically held their values well. A trusted property advisor will be able to assist you in establishing this. If you have limited funds, consider purchasing a smaller property, such as an apartment or townhouse, in a good area, rather than a large property in a suburb in which homes may not hold their value well into the future. “Investigate whether the suburb is popular and whether it has easy access to facilities and schools. Critically, consider whether the property is secure, as this is always an important factor not only for you and your family, but also potentially to the future value of your property. Your home is less likely to be attractive to buyers or renters if they consider it to be insecure.”

GAINING AN ASSET

Finnemore points out that while it may cost a little more to pay off a bond every month than it does to rent a property, and you will need to pay transfer fees and other costs, it is important to remember that by purchasing a home you are gaining a considerable asset. If carefully chosen, your property will almost certainly appreciate in

value over time. If you rent, on the other hand, you effectively fund your landlord’s asset, and they may use your rental to pay his or her bond and potentially make a tidy profit. In addition, in many areas renting is becoming expensive. Jason Shaw, national sales executive at Pam Golding Properties, agrees, pointing out that once you own a property you have gained a footing in the property market. From there you will be in a stronger position to access a bond to fund another residential property in future. “Furthermore, you will pay off your bond one day and your living expenses will then be dramatically reduced. Purchasing a home then is an investment in you and your family’s financial future.”

GREATER FLEXIBILITY

Shaw says that not everyone is in a position or at the stage of their life where they wish to acquire a home of their own, however. The rental option remains an alternative to those who are not in a position to purchase a home and, in the short term at least, is less expensive. “If you rent you do not have to invest in deposits, transfer duties, bond repayments and other costs that may be associated with buying a home. In addition, the landlord is also usually responsible for rates and taxes, insuring the property, as well as

Shaw points out that buying a home is not without its risks. “Proper planning is essential to ensure that any hitches are kept to a minimum. Make sure, for example, that you know about all the expenses involved when purchasing a property as there are a number of unforeseen costs such as the deposit, transfer duties, conveyancing fees, homeowner’s insurance, life insurance, bank charges and others.” “Do your research on the home and the suburb,” he advises. “Have the property values in the area increased in recent years? What possible threats may be posed to the value of the property into the future? These are questions that you should carefully consider before purchasing any residential property.”

A FIRST TIME OPTION

Sectional title properties are very popular in Johannesburg’s northern suburbs and make up more than a quarter of residential sales in Gauteng. In Shaw’s view they can be a sound option for first time buyers or older individuals who have reached a stage in their lives in which they want a more compact property. “Many sectional title developments offer excellent value for money and a wellrun townhouse complex or apartment in a good area can provide an excellent return on investment over the long term. The fact that residents live together and all contribute to the upkeep of the complex and the maintenance of facilities means that many sectional title developments are able to offer a pleasing standard of living in an upmarket area.” “Purchasing a home is an important step in one’s life and it is critical to obtain the best possible advice. In these times it is more important than ever to make sure that you choose an advisor with a solid reputation and an impeccable track record who will go that extra mile for you,” concludes Shaw. .

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INVEST IN YOUR HEALTH

Invest In A Good Bed On average, you spend a third of your life sleeping, so it makes sense to invest in the best base set that you can afford. Skimping on a bed can be detrimental to your health. Ideally you should be spending your money on the items where you spend the most time, and a bed is definitely one of those items. Linda Breedt from base set experts, Sleepmasters, shares her thoughts on how to go about buying a base set on a budget.

health habits

DO YOUR HOMEWORK

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Is your current base set sagging, and leaving you tossing and turning in the night? Then it’s time to start thinking about getting a new base set. “First things first – work out a budget to determine how much money you have to spend on purchasing a base set,” nods Linda, who believes this is a great way to ensure you don’t overspend and suffer the financial burden later. Next, go online and do some research to see which base sets are available within your price range, making a point of also checking the promotions page: “Sleepmasters offers a wide variety of base sets at various price points, as well as promotional offers, all of which are available to view on our website. So you don’t need to spend your precious time moving from one shop to the next to find out what’s on offer.” Once you have decided what you want to spend, and which base sets you are interested in, Linda says that it is now time to visit the store to actually try the base sets out: “It’s imperative to go into a store to try out the different models to see what feels best for you. Sleepmasters’ sales consultants have been trained to ensure that you not only choose the right base set to suit your needs, but to also give you sound advice on how to prolong the lifespan of your base set for total peace of mind.”

SELECTING THE PERFECT BASE FOR A BETTER NIGHT’S SLEEP

Choose your size: Next up, select the bed size that fits your particular needs and your budget. A single bed measures 92cm wide, and is suitable for one adult or child. A double bed measures 137cm wide, and is suitable for two people of slender build or one person of large posture. A queensize bed is 152cm wide, and is suitable for two people of regular or large posture. Last, but not least, a king-size bed measures 182cm wide, and can accommodate two people of any size in utter comfort.

Add your choice of accessories: A bedroom is not just a base set – you need a number of other accessories to complete your perfect sleep environment. Consider additional purchases including new pillows, duvet covers, mattress protectors and Masterguard fabric protection.

Select an easy way to pay: Because purchasing a bed is a big investment, it is important to have a clear picture of how you are going to finance this purchase.

Enjoy a better night’s sleep: The sooner you can enjoy your new base set in the comfort of your own home, the sooner you will be able to enjoy a better night’s sleep.

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Find the right bed for you: Once you’ve discovered your preferred comfort level, it is time to find the right bed. Different brands have different pros and cons, and each of them have their own warrantees. Find the bed and brand that best suits your individual budget and preferences.

Test your comfort level: It is virtually impossible to decide whether you would prefer your bed to be firm, gentle or plush without testing a few beds out first and comparing them.

THE BEST BED YOU CAN AFFORD

Purchasing a base set is a big investment but it is one that will pay off in the long run if chosen carefully. A quality base set may cost more, but your sleep will dramatically improve, leaving you feeling comfortable and rested night after night. Not only that, but it will also help improve your overall mood and energy levels during the day. You simply won’t look back. A base set should last you between five and 10 years, depending on usage, so it’s important to choose one that will keep you well supported. “Think long-term when purchasing a base set, as it doesn’t make financial sense to buy a cheap bed that you will have to replace in a couple of years’ time,” explains Linda who believes you should buy the best bed you can afford for the best long-term results. “It’s vital that customers explore all the means to finance buying a new base set as this means they can invest in a good bed that suits both their needs and their budget,” says Linda, “because at the end of the day, enjoying a good night’s sleep should be a top priority in all of our lives, as it’s an integral part of our overall wellbeing.” For more information on buying the right base set with a variety of payment options available, visit www.sleepmasters.co.za to shop online or to find a Sleepmasters store closest to you, or call 0800 222 888..

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Be Healthy and Feel Comfortable Reclining chairs and sofas can improve your health â&#x20AC;&#x201C; we speak to Claire Gibson from leading motion furniture manufacturer, La-Z-Boy, to find out how.

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Reclining furniture is regarded by most as a space-saving alternative to an ottoman, and a form of supremely comfortable furniture in which to unwind and relax. However, they are actually far more beneficial than originally thought. So says Claire Gibson from leading motion furniture manufacturer, La-Z-Boy, who goes on to add: “There are a number of ways reclining can improve your health and overall wellbeing, and with a growing array of motion furniture options, from single-seater recliners, through to 2- and 3-seaters, and of course, corner units, now the whole family can benefit!” 6 Ways motion furniture can benefit your body and lend to your overall good health:

RELIEVES STRESS High-pressure workdays, long commutes, raising kids, not enough sleep or exercise, trying to make ends meet – the accumulated stresses of everyday modern life can damage your health in irreversible ways. In fact, studies have proven that an extensive range of health problems can be directly ascribed to stress, including the likes of headaches, depression, heart disease, and

asthma for example. Stress triggers the heart and mind in negative ways leaving your body open to the repercussions of the strain of everyday life. “Stress makes us feel awful emotionally, but it can negatively impact on our physical body, and it will exacerbate any existing health condition.” She says that many doctors recommend getting extra sleep as a great way of combating stress: “A recliner allows you to alleviate stress by offering you a comfortable and wellsupported place in which to rest and relax.”

RELIEVES DISCOMFORT ASSOCIATED WITH PREGNANCY Being pregnant is a miracle, but it can also be a very uncomfortable business – some of the most common ailments include swollen ankles, tight fingers, achy joints, lower back pain and a general heaviness. To deal with many of these ailments, mothers-to-be are often advised to lie down on their beds – however, this remedy can lead them to feel cut off and isolated from the rest of the family. However, a recliner positioned in the living room is the ideal answer, notes Claire: “The angle of a reclining recliner takes the weight off of the front carriage of a pregnant woman’s body and helps to line up

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her centre of gravity. It also provides an ideal place to nurse the baby once it arrives – offering excellent neck and back support for the feeding mother. All La-Z-Boy recliners come standard with a rocking feature, making them the penultimate nursing chair!”

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IMPROVED CIRCULATION Healthy blood circulation is essential for achieving the ultimate health by supplying organs and tissues with freshly oxygenated blood and nutrients from the tip of the head, fingers all the way down to the toes. Any congestion or blockage in the perfectly tuned roadmap of veins and arteries can deprive heart, lungs, brains, extremities and other organs of the precious oxygen rich blood and cause a host of medical conditions. Moreover, inadequate blood flow slows down healing from any illness, injury or condition and even further complicates an already existing medical history. Sufferers of bad circulation can suffer from many discomforts, including swollen joints and heavy feet, which is especially prevalent in those who stand for long periods of time. Over time, the effects of gravity on your blood flow will lead to blood accumulating in your lower legs, ankles and feet, making them swell, causing varicose veins and even clogging the veins. Says Claire: “Relaxing in a recliner with your feet up as often as possible can go a long way to alleviating any bad circulation caused by standing for too long.”

RELIEVES ACHY JOINTS

Sufferers of arthritis will be familiar with the discomfort of swollen and stiff joints. Claire notes that arthritis sufferers can use a recliner to help angle their joints correctly in order to improve blood circulation in the affected area. In fact, some doctors even recommend that arthritic patients sleep in a recliner instead of in a bed to allow for better circulation and to keep the muscles pulling downward. “Incliners with LayFlat mechanisms that allow you to recline to a full 180-degree position are especially useful for arthritis sufferers,” she notes.

HELPS BACK PAIN SUFFERERS A good quality recliner will offer excellent lumbar support for your entire body in all positions, even when reclining, as it has been scientifically proven that this helps to reduce back pain. Those who suffer from back pain associated with muscle strain or degenerative changes for example, can benefit from taking advantage of reclining in high-end motion recliners. La-Z-Boy recliners for example, boast a duvet seat cover with calf support on the leg rest for optimum comfort.

ASSISTANCE FOR THOSE STRUGGLING WITH MOBILITY Do you suffer from any ailments that affect your comfort when getting in, sitting in or rising out of a chair? Do you need to be able to sleep in your chair occasionally? Do you need a little bit of help when rising out of a chair? If the answer is “yes” to any of these questions, then an electrically operated Hi-Lift incliner, such as those from LaZ-Boy, would be a very beneficial investment for you. Says Claire: “With a mere push of a button, the Hi-Lift incliner will automatically

recline into a relaxing position. When you are ready to stand up again, you press a button, and the chair will automatically lift and tilt to help you to your feet – standing up out of your chair will not require any physical effort at all. It also offers support when you are sitting down – the incliner will rise to meet you, and then gently lower you into a full sitting position.”

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THE ULTIMATE

Bushveld Detox Mhondoro Game Lodge has become one of South Africaâ&#x20AC;&#x2122;s most sought after spa and wellness destinations. Teaming luxury accommodation in the stunning surrounds of Welgevonden Game reserve with world class spa facilities and a specially formulated detox programme has made this the ultimate bushveld wellness experience. Now they are teaming up with a renowned international yoga instructor and detox specialist to present a six day detox and yoga safari.

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MHONDORO’S DETOX PROGRAM

Without you noticing, toxins can enter your body at any time through various substances including sprayed foods, chemical additives in food, cosmetics, air pollution and medication. The body is built to dispose of waste itself but with the amount of polluted substances that are produced nowadays, our bodies need some help. Through detoxing you help your body to function

optimally again and get your energy back. Mhondoro’s detox programme begins with a juice fast to help rebalance the body, replenish nutrients and aid the detox process. To get the maximum health benefit from juice fasting, they recommend a special diet three days before starting the fasting program. In those three days, the diet advice will be ‘no sugar, meat, coffee and alcohol’, and smaller portions will give you a better start to the detox program. After the three fasting days, Mhondoro’s team then recommends three days of building up to a normal diet again. Many people are worried about receiving enough nutrients while juice fasting. Mhondoro’s team of experts view the three day juice fast as providing an opportunity for the digestive system to rest and be cleaned. They explain that a poorly functioning digestive system absorbs nutrients with great difficulty but by actively following the detox program, your digestive system will be cleaned and therefore stimulated to absorb nutrients in a more active way. The program consists of the ‘pretox’ (the three days during which you begin your special diet), the ‘detox’ (the three days juice fast at Mhondoro) and the ‘retox’ (three days of building yourself back up to a normal diet). During your exclusive yoga and detox retreat you will participate in food and detox workshops so that you will not only know what exactly detox means and does for your body, but you will also learn how to be more aware of food.

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Mhondoro Game Lodge is a luxury, 5-star private game lodge situated in Welgevonden Game Reserve, a malaria-free Big 5 game reserve in Limpopo. It is conveniently located a 2h45 drive or 1-hour flight from O.R. Tambo International Airport. Their spa is located in the massage suite, adjacent to the main lodge offering a quiet and secluded haven for those seeking inner peace. They encourage guests to indulge in the moment and let a dedicated spa therapist treat them to a deep tissue, hot stone or aromatherapy massage. Guests can move their massage outdoors to the private deck to combine the blissful treatments with the sights and sounds of the bush. The deck also boasts an outdoor bath, which allows you to immerse yourself in milky luxury overlooking the waterhole. Mhondoro’s therapists pride themselves on using products from Rain Africa. This range is centred on the healing properties of indigenous plants used since antiquity by African healers.

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DETOX MHONDORO’S I AND YOGA SAFAR Mhondoro Game Lodge has teamed up with a renowned international yoga instructor and detox specialist to present an exclusive 6-Day/5-Night Detox and Yoga Safari, from 19 to 24 June 2017. The package includes 5 nights’ luxury accommodation and a complete detox programme with healthy meals and three detox juice fasting days, as well as personal coaching, yoga and meditation sessions, daily safaris, bushwalks and mindfulness walks, and three spa treatments, from R39 555 per person sharing. The Mhondoro Detox and Yoga Safari will be hosted by Monique Christiaans of Yoga Zenzo in the Netherlands. “It is my dream to give people tools to live more consciously. I fulfil this mission by presenting retreats in nature, where it is possible to escape one’s busy life and relax completely in a beautiful, natural environment. During these six days you can recharge your batteries completely and at the same time become more aware of nutrition and the importance of food, and what it does in your body,” Monique explains. Myriam Vogel, the owner of Mhondoro Game Lodge says that the lodge, and Mhondoro Villa in particular, lends itself perfectly to hosting exclusive wellness events like this, with extensive decks and heated swimming pools overlooking the wilderness, a yoga room and two small gymnasiums, as well as a Spa suite with a bath outside on the deck. “We have put together a programme aimed at relaxation and intensive cleansing. In six days you will go on a transformative journey that will tell you more about yourself and your current lifestyle. So whether you want to lose some weight, get more balance in your life or just enjoy the breathtaking scenery and wildlife, this promises to be an unforgettable experience.” The programme will focus on detoxing. Toxins enter the body through sprayed foods and chemical additives in food, cosmetics, air pollution and medicines, while stress further acidifies the body. Stored toxins can manifest in symptoms such as fatigue and digestive problems. The body is built to dispose of waste itself but with the amount of polluted substances that are produced nowadays, the body can use some help! A supervised detox programme aided by specially formulated organic juices packed with vitamins and minerals energizes the body and helps it to function optimally again. For specific questions regarding the detox package please call Ronel Breytenbach at the lodge on +27 14 755 4917. To make a reservation for the detox package please contact reservations on +27 87 075 1274. For more information, visit www.mhondoro.com .

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health habits

Paint the World Red ON WEDNESDAY 14 JUNE

World Blood Donor Day is celebrated to raise awareness for the world-wide need of safe and healthy blood and blood products and to thank and acknowledge voluntary and unpaid blood donors everywhere for this life-giving gift. The World Health Organization designated the day on the anniversary of the birthday of Karl Landsteiner, an Austrian physicist and biologist who created the ABO blood group system in 1901, a system still used today to ensure the safety of blood transfusions. The first successful blood transfusion was done in

New York in 1907 based on his findings and he later won a Nobel Prize for his work. Clean, safe and healthy blood is always in short supply all over the world. Only 62 countries in the world have a good supply of blood and receive close to 100% of their blood from regular voluntary and unpaid donors. More than 40 countries still

depend on blood from family members or even from paid donors in the case of an emergency. South Africa is experiencing an extreme shortage of blood and struggles to keep more than two or three daysâ&#x20AC;&#x2122; worth at a time. You can check the actual amount of blood available in the country at any time on

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the South African National Blood Service website on www.sanbs.org.za. Particularly in short supply is ‘O’ type blood. This is known as the universal blood type and can be given to patients of any blood group. However, Group O can only receive ‘O’ type blood, putting it in high demand. World Blood Donor Day was first established by the World Health Organization along with the Red Cross and Red Crescent Societies. Their purpose was to motivate countries around the world to donate blood and to thank their blood donors for this precious gift. Without their sacrifice, millions of people around the globe would die needlessly every day. WHO’s goal is to have all countries getting 100% of their blood supply from voluntary donors by the year 2020. Even though most potential blood donors are put off by the idea of the needle, donating blood is a very simple and relatively painless process. On the day that you plan to donate, drink plenty of

water throughout the day, both before and after you donate. Eat a healthy balanced breakfast and have a snack before you go. Wear loose comfortable clothing and something with sleeves that can easily be rolled up to the elbow. You will usually be asked to fill in a form that will remain confidential asking about your health, lifestyle and sexual history. Then comes the worst part of the entire process: the dreaded prick on the tip of your finger. They do this to test your haemoglobin levels, the red part of your blood containing iron. If your iron levels are too low, you will not be allowed to donate and you will advised on how long to wait before trying again. This is to prevent the donor from becoming anaemic and to make sure the blood being used for transfusion has enough haemoglobin in it to be beneficial to the patient receiving it. If your iron levels are high enough, your arm will be cleaned and a new, sterile needle is used. As the needle is inserted,

you feel a pinch but it is over in a second. Once the needle is in place, it is taped to your arm to prevent it from moving and you will feel no more pain after that. The donation process takes about 8-10 minutes. After a pint of blood has been collected, a staff member will remove the needle and apply a Band-Aid to the area. It is advisable to leave the area covered for up to 5 hours after donation. After you have donated blood, you are usually given something sweet to drink and a small snack such as a biscuit. You might feel slightly light headed when you stand up but other than that, you will feel completely normal. Try not to overexert yourself for the rest of the day and avoid alcohol and cigarettes for a few hours afterwards. The last thing to remember when donating blood is to feel proud. You gave something of yourself and your pint of blood can help up to three patients in need. Donate a pint of blood on 14 June and know that you’ve made a difference.

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THE BENEFITS OF

Facial Massage

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very little can be done to reverse the effects of aging, massaging the skin can make it look younger, if only temporarily. Doing a light massage every day will keep the blood supply to your face healthy, even out dark spots and uneven pigmentation and can stimulate the formation of collagen in the body. Collagen is responsible for the elasticity of your skin and collagen levels naturally start decreasing as we age. By keeping your collagen levels up, wrinkles will take longer to form, leaving you looking younger for longer. Massages can be a great alternative to medicine when it comes to headaches. A headache is characterized as pain anywhere in the head or neck region. Massaging the area where the headache occurs helps to relax tense muscles and has significant pain reducing effects. The relaxation effect of a massage also helps to fight a headache, helping your body to relax and release tension. Considering that stress is one of the main causes of headaches in adults, massaging is a highly recommended form of alternative treatment. While studies are still needed to ascertain what real benefits facial massages can have on the skin and the aging process, adding a minute or two to your daily regimen or booking a facial massage along with your monthly facial can go a long way to help increase the effectiveness of those 38 new face products that will be in your bathroom cabinet by the end of the year.

The jury is still out on the proven scientific benefits but the results speak for themselves. Massaging the skin stimulates blood flow which will temporarily increase the skinâ&#x20AC;&#x2122;s blood and nutrient supply, leaving you with a rosy glow and looking luminous. A facial massage is also very relaxing, which can help the skin by decreasing stress and cortisol levels and so it has all the benefits of rest and relaxation as well. Facial massage and facial exercises should not be confused. Facial exercises are another fad that has been doing the rounds but some experts warn against this. It will do nothing to reverse the signs of aging and may even do the opposite. Sagging skin on the face is more closely related to deflation of fat tissue rather than

muscles. Facial muscles are thin structures and are different to other muscles in the body, such as abs or thighs, and trying to tone them has almost no effect on your appearance. In fact, they could make your skin sag even more. One of the types of facial massage that women have found most beneficial is a lymphatic drainage massage. This is a technique that was developed in Germany primarily for the treatment of lymphedema, an accumulation of fluid that can occur after lymph nodes are removed during surgery, most often in the case of a mastectomy for breast cancer. This once-medical massage has been taken over by beauty therapists and the results cannot be denied. A lymphatic drainage massage begins with a light massage of the skin on the neck. The therapist gently rubs, strokes, taps and pushes the skin in directions that follow the structure of the lymphatic system so that any accumulated lymph fluid can drain through the proper channels. This type of massage usually lasts 45-60 minutes and is very gentle. It is not painful and does not have any stimulating effects. A lymphatic drainage massage can release toxins in the skin, reduce puffy skin and dark circles around your eyes and can also help to drain your sinuses. It is beneficial for rosacea patients, who suffer from impaired lymphatic drainage. Facial massages are gaining a reputation as being an effective anti-aging tool. While

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Women love their products â&#x20AC;&#x201C; hair, body and especially face. It is estimated that women add an average of 38 new face products to their bathroom cabinet collection each year. These creams and gels and mystical things are all good and all have their benefits but there could be one beauty therapy that has been overlooked â&#x20AC;&#x201C; the facial massage.

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get physical

FAST FITNESS FACTS

Leading a healthy lifestyle doesn’t mean being a fitness freak or having to move into the gym. Simply moving around more than you do now means being more active – which makes you healthier. If you’ve been looking for some motivation to help you get going, here are fifteen facts about fitness that might inspire you to get off the couch.

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IT’S NOT ALL ABOUT WEIGHT LOSS

Well, it shouldn’t be anyway. Losing weight is the main reason most people start an exercise program. But it’s also the reason most people fail at it. When your weight doesn’t go down as fast as you hoped it would, it’s all too easy to feel discouraged and give up. Focus more on all the other things that exercise can do for you to increase your quality of life, rather than the narrow goal of the number on a scale, and you are far more likely to succeed.

HOW DOES FAT ACTUALLY LEAVE YOUR BODY?

TRAIN YOUR BRAIN

Many studies have proven that employees who lead active lifestyles are much more productive at work. They are more focused and driven and are more likely to accomplish their goals. Increased productivity not only makes you a better worker, companies end up with less wasted work hours, less sick time and lower healthcare costs; which all leads to in improved bottom line.

YOUR MENTAL WELLBEING WILL BENEFIT

Once you start working out regularly, one of the first things you will notice is how much less stress you have in every part of your life. A good workout will leave you feeling great, elevate your mood and help keep depression at bay. A jog around the block is one of the best anti-depressants on the market – and it’s free!

THE LARGEST MUSCLE IN YOUR BODY IS…

Your bum! Or to be more precise, the gluteus maximus muscle. Luckily it’s also one of the easiest muscles to work and shape through exercise. Interestingly, although it’s the biggest muscle in the body, it’s not necessarily the strongest. Your calf muscles can produce the most force and the jaw muscle exerts the most pressure.

YOU BURN MORE CALORIES WHEN YOU’RE NOT EXERCISING

This makes sense considering that if you work out for an hour, there are still another 23 hours of the day to keep in mind. Instead of focusing on getting that calorie count as high as possible in the gym, shift your attention to keeping those calories burning for the remaining hours of the day. This doesn’t mean don’t work out, but don’t exercise for an hour and then lie on the couch for the rest of the day and expect the same result.

TREAT YOUR FEET

Remember not to sacrifice the health of your feet to be fit. If you do strenuous exercise like running, investing in proper footwear is essential. Each of your feet contain 33 joints, over 100 muscles, ligaments and tendons and 26 bones, with both feet totalling 52 bones – roughly a quarter of the total bones in your entire body!

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Physical activity can be even better for your brain than thinking exercises. Regular exercise stimulates the creation of new neurons in the brain, known as neurogenesis. Much like the rest of your muscles, being active can “bulk up” your brain cells too – a benefit that becomes increasingly crucial as we age and begin to experience a cognitive decline, usually related to underuse and aging.

FIT FOR WORK

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One of the best effects of exercising regularly is that even if the numbers on the scale don’t go down, you will still burn fat and it will disappear from your body. So where does it go? It actually leaves your body through your breath! While exercising, fat is released as carbon dioxide when you exhale. Now before you start trying to hyperventilate your fat away, your body still needs the chemical reaction that leads to fat loss in order to exhale it away.

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get physical

FINDING TIME FOR FITNESS

This is everyone’s excuse but it really is no excuse. Forget the idea that the only way to exercise is trudging away in the gym for hours on end. Working short spurts of physical activity into your day, such as 10 minutes three times a day, can be even more beneficial than doing it all at once. Even just ten minutes every morning or in your lunch break can get your heart rate up and is better for you than doing nothing.

FIRM FRIENDS

Doing anything with a friend is better than doing it alone. Whether it’s a spouse, sibling or friend, working out together can keep you motivated and increases both of your odds of sticking to your programme. And you get to look good together and show off your new bodies together, and what can be more of a bonding experience than that?

EXERCISE FOR ENERGY

You will be surprised at how working in a quick 15 minute session before your shower in the morning can change your whole day. The physical tiredness you feel after working out isn’t the same as every day fatigue. When you get your breath back, you will feel more energized and ready to take on the day.

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FIT AND HEALTHY

Research has shown that exercise can slow and help prevent diseases such as heart disease, high blood pressure, risk of stroke, high cholesterol, diabetes, osteoporosis, arthritis and loss of muscle mass. Exercise strengthens muscles and joints, which can ease some aspects of the aging process. There is not one major health problem on which exercise does not have a positive effect.

HEALTHY HEARTS

Not only can exercise help fight heart disease, it helps to create a stronger heart too. The heart is a muscle and like all muscles, it needs to be worked often to be kept strong. When your heart is stronger, it pumps more blood per beat so your resting heart rate is lower; meaning it won’t have to work as hard to pump the same amount of blood around the body.

BOOST YOUR PERFORMANCE

After a few weeks of consistent exercise, you may see and feel differences in your body and the way your clothes fit. You will also notice your newly pumped-up muscles in other ways, especially if you play sport recreationally. Even if the sport you do – be it tennis, golf or a friendly game of touch rugby – isn’t how you work out, you will notice a big improvement in your game too.

YOU CAN EAT MORE!

No, this doesn’t mean you can eat whatever you want whenever you want, but you can afford to get away with some of the things you enjoy when you exercise regularly. Pound for pound, muscle burns more than fat. So the more muscle you have instead of fat, the more calories you will burn, even at rest. So that chocolate bar will burn off quicker than if you didn’t exercise.

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nutrition

WHAT YOU NEED TO KNOW

About Fruit Sugars Nutritionists don’t usually agree on a lot, first they’re telling us to eat more of something and then we’re being told to eat less, but there is one thing they do agree on: sugar consumption should be kept to a minimum. Which has recently had a lot of people asking the question, so what about fruit?

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39 While eating fruit is healthy for most of us, there are some reasons to avoid too much. People with fructose intolerance could experience digestive problems when eating fruit. If you have a high insulin resistance, try to stick to fruits with higher fibre contents such as apples, berries and bananas. Another reason to avoid fruit is if you are on a low carb or ketogenic diet. The goal of a ketogenic diet is to reduce your carbohydrate consumption enough to force the brain to start using ketone bodies for fuel instead of glucose. For this to happen, you have to restrict your carb intake to less than 50g a day, sometimes even as low as 20-30g per day. Given that one piece of fruit can contain more than 20g of carbs, this can very easily knock someone out of ketosis, making fruit inappropriate for these kinds of diets. While eating whole, raw fruits is very healthy, variations of this are not the same. Fruit juice sounds healthy but it contains about as much sugar as a sugar-sweetened beverage and you lose out on the fibre and chewing resistance, so it won’t make you full and won’t have an effect on your appetite. Dried fruits are just as bad, they are also very high in sugar and it’s very easy to eat too much. Smoothies fall somewhere in the middle. If you put the whole fruit in the blender, it’s better than only drinking the juice, but it’s not as good as eating the fruit. At the end of the day, even with the sugar it contains, fruit is not bad for you and you should enjoy as much fruit as what you have the appetite for. Fruits are “real foods” and are highly nutritious, with the added benefit of being so fulfilling that you feel satisfied with less food. The short and sweet of it is: fruit is good for you.

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Yes, fruit does contain sugar but it’s different to added sugars. And no, fruit won’t make you fat. While there are reasons to avoid too much fruit, for most of the general population, fruit is completely safe to eat. The amount of fibre in most fruits also means that it will be digested slowly, meaning that your liver will process the sugar slower, which is better for you. The other benefits of fruit far outweigh the sugar content anyway. Fruits are packed with fibre, have a high water content and very high chewing resistance. For instance, one medium to large sized apple contains about 23 grams of sugar, which is almost at the recommended limit of 30g of sugar per day for women. However, one large apple is enough to make most people feel full, which makes it less likely that you will eat other less healthy foods. It also contains a good amount of fibre and an incredible amount of vitamins and minerals, which contribute to weight loss, increased metabolism, increased energy levels, better sleep and an improvement in overall health and general well-being. If we compare this to any kind of soda drink, there is 35g of sugar in a 330ml can, already surpassing the recommended daily amount for women and is 1g away from the 36g recommended for men. A can of soft drink will have remarkably little to no effect on your satiety levels, leaving no impact on what you eat afterwards. Soft drinks contain no fibre and have no nutritional value. The amount of high fructose corn syrup and caffeine will put you on a “sugar high”, giving you high amounts of energy but for a very short while. When the sugar high drops, you will feel tired, lethargic, have no energy and ironically, have trouble sleeping.

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Eastern Cape Situated at the Tsitsikamma Forest Village Market, just 40 km east of Plettenberg Bay along the N2, you will find the Bloukrans River Bridge – and the ultimate thrill. Recognised as the ‘highest bungee from a bridge’ in the world, Bloukrans Bungy uses pendulum bungee technology to ensure the smoothest, most comfortable bungee jump possible. Jumpers are secured in a full-body harness combined with an ankle connection. Information sourced from, www.dirtyboots.co.za www.sanparks.org/parks/addo/default.php

Image sourced from, www.lalakoidirectory.com/listing/face-adrenalin/

listings

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Eastern Cape

Bolze's Pharmacy......................................... (045) 839 3038 11 Roninson Rd | Queenstown | 5320 Bonnie Doon Pharmacy .............................. (043) 735 1612 52a Beach Rd | Nahoon | 5241 C

Dijon Medicine Depot....................................(041) 368 2003 6 Dijon Road | Lorraine | 6070 E

E.Coetzee Chemist........................................(044) 874 3188 72 York Street | George F

Fraaikem Pharmacy......................................(044) 696 6638 Impala Ave | Fraaiuitsig | Klein-Brakrivier | 6503

John Forbes Pharmacy ................................. (043) 722 2062 205A Oxford St | East London | 5201 K

Leach Pharmacy ....................................... (046) 624 1648 Heritage Mall Shop 2 | | Cnr Biscay Rd and Gluckman St | Port Alfred | 6170 Luke Pharmacy ........................................ (047) 489 1827 Cnr Warner & Evelyn Str | Idutywa 5000

Oos Kaap Apteek (Arrie Nel).........................(042) 295 2160 54 Main St | Humansdorp | 6300 Q

Queens Mall Pharmacy ............................ (044) 272 0400 Shop 5 Queens Riverside Mall | Voortrekker Rd | Oudtshoorn | 6625 R

Ress & Van Zyl Pharmacy ........................ (044) 873 2392 83 Hibernia St | George | 6529 S

Seaview Pharmacy .................................... (041) 378 2182 SPAR Centre | Van Reenen Rd | Seaview Schuin Villa Pharmacy ..................................(041) 364 2109 322 Cape Rd | Newton Park | 6045 V

Village Pharmacy.........................................(044) 382 1950 570 MulberryGardens | SPAR Centre W

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Middleburg Kaap Karoo Apteek ..................(049) 842 1174 1 Market St | Middelburg | 5900

Groot Brak Pharmacy .................................(044) 620 2511 49 Long St | Groot Brakrivier | 6525

Marriott & Powell Pharmacy ..................... (041) 582 3400 40 Govan Mbeki Ave | Port Elizabeth | 6001

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Charlo Pharmacy .......................................... (041) 367 1118 Shop 3 Miramar Shopping Centre | Cnr Newcombe Ave and Biggar St | Miramar | 6070

Magers Pharmacy ..................................... (045) 839 4112 73 Cathcart Rd | Queenstown | 5320

Free State Hiking - Witsieshoek Mountain Lodge

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Starting at the Drakensberg’s Sentinel car park, hike to the right of the Witches, toward Sentinel, through the zig-zags, around the base of Sentinel, along the contour path to the chain ladder. Once up, there is a well-defined path leading to the top of Tugela Falls. Hikers from Witsieshoek Mountain Lodge can use the lodge’s transfer service to the start and get ‘to the top of the Berg’, explore the plateau, and back to the lodge, in a day.

Information sourced from, www.dirtyboots.co.za/operators/witsieshoek-mountain-lodge

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Free State

Bahlabani Pharmacy .................................... (051) 875 2199 Shop 14 Cornerstone Building | 1 Main St | Thaba Nchu | 9780

Willows Pharmacy ....................................... (051) 444 0978 11 Ella St | Willows | Bloemfontein | 9301

Bokamoso Pharmacy ...............................(051) 933 3365 54 Erwee St | Ficksburg | 9730 H

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Heidedal Alpha Pharmacy ............................ (051) 432 0309 Shop 26 | Twin City Mall | Heatherdale Rd | Bloemfontein | 9301 M

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Matjhabeng Pharmacy ..................................(057) 352 4087 Shop 22 | Metro Village Ext | Cnr Bok and Stateway St | Welkom | 9459 P

Image sourced from, digitalgallery.co.za

Gauteng Bungee Jumping - Orlando Towers Orlando Towers offers you the first ever bungee and swing between 2 cooling towers, a whopping 100 m from the ground.

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At the top of the stairway, you will reach the rim of the tower, where you can pause to view the breath-taking panorama over greater Soweto, before proceeding onto the jump deck. At the jump masterâ&#x20AC;&#x2122;s command, you will jump into the fresh air between the 2 cooling towers, 100 m above the ground (33 stories high).

Information sourced from, www.dirtyboots.co.za/operators/orlando-towers

Image sourced from, www.pinterest.com

listings

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Gauteng

Country Pharmacy ................................... (014) 577 1208 Pep Centre | Rustenburg Rd | Magaliesburg D

Dalmed Pharmacy ....................................... (011) 740 8706 House 6 | 1 Cnr Cardigan St and Hendrik Potgieter Rd | Dalview | 1541 D

Bank City Pharmacy .............................. (011) 492 1799 Shop C2 Fnb Bank City | Cnr Simmonds and Pritchard St | Johannesburg | 2001

Danmed Pharmacy ......................................... (012) 386 5307 Cnr Dan Rd and Hepburn St | Danville | 0183

Docville Pharmacy .................................... (011) 693 1147 53 Homestead Ave | Greenhills | Randfontein | 1759

Bracken City Pharmacy ................................(011) 867 3905 Shop 5 Bracken City Shopping Centre | Cnr Rae Frankel and Hennie Alberts St | Brackenhurst | 1448

Doornpoort Apteek ................................ (012) 547 0504/5 Doornpoort Winkel Sentrum | 481 Airport Rd | Doornpoort | Pretoria | 0186

Brentwood Pharmacy ............................. (011) 395 2055 28 Argus Centre | Great North Rd | Brentwood Park | 1501

East Park Pharmacy ................................ (011) 816 1500 10 Cloverfield Rd | Dersley | 1559

Brits Mall Apteek ..................................... (012) 250 0932 Shop 121 Brits Mall | Cnr Hendrik Verwoerd Dr and Maple Ridge | Brits | 0250

Eastern Suburbs Medicine Supplies Pharmacy...(011) 828 8003 123 Rietfontein Rd | Primrose | 1401

Brooklyn Apteek ..................................... (012) 460 6422 Brooklyn Medical Centre | 158 Olivier St | Brooklyn | 0181

Eldopark Apteek . ........................................(012) 654 6947 186 Springbok St. | Wierdapark | Centurion

Brug Pharmacy ...................................... (012) 329 2664 Rietfontein Pavillion | Cnr Frates Rd and Jacob St | Rietfontein | 0084

Eldoraigne Village Apteek . ......................... (012) 654 6433 Eldoraigne Village Ctr | 1033 Saxby Avenue | Ext 1 Centurion | 0157

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Benns Pharmacy ......................................... (011) 740 9213 755 Voortrekker Road | Brakpan | 1541

Barclay Square Apteek .......................... (012) 341 8072 293 Rissik Str | Sunnyside | 0002

De Villiers Pharmacy .................................. (018) 787 4444 Shop 10 Pick n Pay Centre | Corner Osuin and Radium Street | Carletonville

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Baker Street Pharmacy ............................ (011) 452 7822 Karaglen Shopping Centre | Cnr Baker Rd and Harris Ave | Edenglen | 1609

Damdoryn Pharmacy ................................ (012) 253 5202 Shop 13 Damdoryn Shopping Centre | Cnr R512 and Old Rustenburg Rd | Hartbeespoort | 0216

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Frik Pretorius Pharmacy .......................... (016) 981 2092 5 Flaubert Str | Vanderbijlpark

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Mangalani Pharmacy . ................................(011) 980 3588 Shop 6 Mangalani Complex | 4407 Chris Hani Rd | Tshiawelo | 1818

Geduld Pharmacy .................................. (011) 811 2475 82 4de Laan | Geduld | JHB

Mamelodi Pharmacy . ................................(012) 805 2419 8472 Monoa Street | Mamelodi West | 0122

Glen Health Pharmacy .................................. (011) 297 0043 8758 |Cnr Wild Chestnut & Protea Bld | Protea Glen ghall Park

Mark Herson Pharmacy................................. (011) 766 1069 1 Burger Street | Roodepoort | 1724

Lunar Pharmacy ..................................... (011) 869 7500 58 Fourth Ave | Alberton North | 1449 K

Nedmed Pharmacy ................................... (013) 932 0574 20 Kruger St | Pretoria | 1020 Nel 2 Apteek..................................................(012) 252 3748 Shop 10 Spar Shopping Centre | De Wits Ave | Brits | 250 Nel 3 Apteek..................................................(012) 252 3010 Shop 1 Arend Plaza | Cnr Karel De Wet and Schutte Ave | Brits | 0250 Nigel Apteek ................................................(011) 814 8211 12 Hendrik Verwoerd | Nigel | 1490 Nikita's Pharmacy.........................................(011) 855 5064 Starling Rd | Lenasia South | 1829 O

Oakdene Pharmacy.................................. (011) 435 2295 Shop 11-13 | Comaro Crossing Centre | Cnr Boundary and Comaro St | Oakdene | 2190

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Olivewood Apteek .........................................(012) 997 4407 Olivewood Shopping Centre | Wekker St | Moreleta Park | Pretoria | 0044

Orchards Pharmacy ................................ (012) 549 1304 Pharmavedic .................................................(016) 933 8355 Shop 8 Orchards Shpping Centre | 19 Garden Ave | The Shop 3 Hans Stydom Centre | 107 General Smuts St | Orchards | 0182 Vanderbijlpark | 1911 Osmans Pharmacy...................................(012) 654 0456 Protea Pharmacy Health & Home.............(011) 975 4438 Shop B | 10 Vinstra Street | Valhalla 101 Commissioner Street | Kempton Park | Gauteng R

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Rapha Pharmacy . .................................... (011) 648 2425 Petervale Pharmacy .................................. (011) 803 7363 Raleigh St | Johannesburg | 2198 Cambridge Crossing Centre | Cnr Witkoppen & Stonehaven Str | Paulshof Rock Cottage Apteek...................................... (011) 794 7021 C/O John Vorster & Cristiaan De Wet | Rand Park Ridge | 1732 U Pharmacy Waverly ......................... (012) 332 1525 Shop 55 | Waverly Plaza | 1116 Hertzog Str | Villeria | 0186 Rynfield Pharmacy . ................................. (011) 849 1826 31 Miles Sharp Str | Rynfield | Benoni Pharmacy at SPAR Dely Road ................... (012) 348 4737 17 Newlands Plaza | Dely Rd | Pretoria | 0049 S Sagewood Glen Pharmacy . ........................(011) 987 7037 Pharmacy at SPAR Gezina ........................... (012) 329 0914 1729 Milkwood Street | Protea Glen Shop 4 Vista Da Sol Centre | 319 Steve Biko Rd | Capital Park | 0084 Sanurama Pharmacy . .............................. (011) 852 2044 B002 Lenasia Square | Link Station Place | Lenasia | 1827 Pharmacy at SPAR Noord ............................. (012) 546 0795 Shop 4 Vista Da Sol Centre | 319 Steve Biko Rd | Capital Schoemansville Apteek .......................... (012) 253 0305 Park | 0084 Schoemansville Shopping Complex | Cnr St Monica and Devalera St | Schoemansville | Hartbeespoort | 0216 Pharmacy at SPAR Dely Road.................... (012) 348 4737 17 Newlands Plaza | Dely Rd | Pretoria | 0049 Serene Apteek ........................................ (012) 361 6969 Serene Park Centre | 469 Winifred Yell St | Pretoria | 0042 Pharmacy at SPAR Kilner Park.................... (012) 403 0402 25 Lynette Street | Kilner Park | pretoria Southrand Pharmacy ............................... (011) 436 2608 220 Cnr Johannesburg Rd and 2nd Ave | La Rochelle | Pharmacy at SPAR Med Leigh.................... (011) 823 1274 2190 Shop 10 | The Square Centre | Rietfonteinweg | Boksburg The Medicine Shop Pharmacy ................ (012) 346 4317/18 Pharmacy at SPAR Midrand................... (011) 805 0566 Shop 11 | Groenkloof Plaza | Pretoria | 0001 Shop G6 | Midrand Mall |Cnr Alexandra and Old Pretoria Road | Midrand | 0700 The Ointment Jar Pharmacy ........................ (087) 941 4079 Shop 5 | Darepa Court | Cnr Louis Botha | Stigland Ave Pharmacy at SPAR Oregon ..................... (012) 664 6193 Cnr Rabie & Glover | Lyttleton | Pretoria Tirisano Pharmacy ........................................ (012) 797 3046 1533 Block F | Soshanguve | 0152

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Petersfield Pharmacy ............................... (011) 811 3680 Randfontein Village Pharmacy . ................ (011) 412 3310 Shop 9 | Springgate Centre | 47 Paul Kruger Str | Springs 57 Main Rd | Randfontein

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ISSUE 13 2017

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Tsakane Pharmacy ....................................... (011) 738 6327 2020 Xhosa Str | Tsakane Turf Pharmacy .............................................. (011) 434 3051 107 High St | Johannesburg | 2190 W

Waterkloof Pharmacy ................................. (012) 346 8827 Shop 21 Waterkloof Corner Shopping Centre | 299 Waterkloof Rd | Waterkloof | 0181 Wespark Pharmacy ..................................... (012) 386 2498 Cnr Inner Crescent and andrew Mostert St | Pretoria West | 0183 Wilgers Pharmacy ....................................... (012) 807 5182 Willows Mall | 570 Rossouw St | The Willows | 0081 Willie Pieterse Pharmacy ..............................(012) 321 8550 288 Paul Kruger Street | Pretoria Witpoortjie Pharmacy ................................ (011) 664 6000/1 36 Genl. Pienaar | Witpoortjie | Roodepoort Wonderpark Apteek . ................................ (012) 549 3349 Shop 207 Wonderpark Shopping Centre | Cnr Heinrich Ave and Brits Rd | Karenpark | Akasia | 0182 Woolfsons Pharmacy . ............................. (012) 342 4547 Shop 6a the Fields Centre | 1066 Burnett St | Hatfield |

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51 ISSUE 13 2017

Gauteng Cable Waterskiing - StokeCity WakePark Escape the concrete jungle and experience exciting, family-friendly entertainment at StokeCity Wakepark. Water-ski, kneeboard or wakeboard on the main cable or the straight cable. Make your next family day out memorable – one that you won’t forget. There’s ample space for parties of any kind, and a café that serves light lunches and beverages. Image sourced from, www.traveller24.news24.com Image sourced from, https://c1.staticflickr.com/7/6086/6159844320_c9c8fde6a4_b.jpg

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KwaZulu Natal Four Rivers Rafting Drakensberg|Durban & KwaZulu-Natal North Coast For the adrenalin junkies out there, try white-water rafting. Let our experienced river guides take you on an exciting voyage down the Tugela or Injusuti rivers, through breathtaking rapids and nail biting twists and turns. Information sourced from, www.dirtyboots.co.za/operators/four-rivers-rafting-and-adventures

Image sourced from, www.gograph.com/stock-photo-images/raft.html

listings

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Kwazulu-Natal

Austerville Pharmacy ....................................(031) 461 2023 11d Clinic Rd | Austerville | 4052 C

Central Pharmacy.........................................,(035) 799 3910 5 Bellingham Park | Richards Bay | 3900 E

Endumeni Pharmacy ............................. (034) 212 5220 Shop 3 | 56 Smith Str | Dundee

Pharmacy at SPAR Stanger ...................... (032) 551 6404 125 Balcomb St | Durban | 4450

Isandlwana Pharmacy ..................................(034) 271 0039 Shop 2 | The Peers Building | 58 Sam Mdlalose Lane | Vryheid | 3100

Sunford Pharmacy....................................... (031) 500 4278 1 Sunford Drive | Phoenix | Durban

Medi Marl Pharmacy ................................ (032) 945 3100 Shop 6 | 236 Gopalall Hurbans Rd | Tongaat Central | Tongaat | 4400

The Dundee Trading Pharmacy .................. (034) 218 1683 43a Victoria St | Dundee | 3000

Medical Centre Margate Pharmacy ..............(039) 312 0101 74 Marine Dr | Margate | 4275

Thokoza Medical Centre ...............................(039) 534 0018 Shop 7A & 7B | Thokoza Plaza | Izingolweni |7460

Msinga Pharmacy .........................................(033) 493 0100 Shop 34 Tugela Ferry Mall | Tugela Ferry | 3010 N

Nquthu Central Pharmacy............................. (034) 271 0586 Shop No 41 Nqutu Plaaza | Nqutu O

Oval Pharmacy ........................................ (036) 637 4109 Shop 52 the Oval Shopping Centre | Keate St | Ladysmith | 3370

Van Der Nest Pharmacy .......................... (034) 982 2844 Soldej Medical Centre | 226 Utrecht St | Vryheid | 3100

Wilmar Pharmacy ..................................... (034) 981 3922 187 Church St | Vryheid | 3100

Pasteur Pharmacy ................................... (034) 980 8512 153 Hoog St | Vryheid | 3100

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St. Lucia Pharmacy................................... (035) 590 1612 73 Mackenzie St. | Georgiou Centre | St. Lucia

Ladysmith Pharmacy ............................. (036) 637 7891 262 Murchison St | Ladysmith| 3370

Pierau Pharmacy...........................................(031) 916 3112 8A Murraysmith Road | Winklespruit | 4126

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East Coast Pharmacy........................... (032) 946 2731 Shop 34 | Lifestyle Centre | Ballito Dr | Durban | 4399

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Limpopo Magoebaskloof Canopy Tour Experience the thrill of sliding through the forest on a 2½-hour Tarzan and Jane style adventure. The Magoebaskloof Canopy Tour is run by Thaba-Metsi Adventures and takes people on 11 ‘foefie’ slides between 13 platforms, all individually designed and built overlooking the Groot Letaba River with its majestic waterfalls. Fly along the slides or relax and absorb the tranquillity of your natural surroundings. Trained guides ensure the safety of each group while describing facts about the fauna, flora and ecology. The Letaba River gorge is home to a wide variety of plants, animals and birdlife, among others the great kingfisher. Great for the entire family, outdoor lovers, thrill seekers and corporate groups. Information sourced from, www.dirtyboots.co.za/operators/magoebaskloof-canopy-tour

Image sourced from, www.telegraph.co.uk/travel/galleries/ The-worlds-best-zip-wire-rides/zipwire-italy/

listings

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Limpopo

Ellisras Pharmacy ..................................... (014) 763 2561 10 Jacobus St | Lephalale | 0555 K

Sibasa Family Pharmacy ...................... (015) 963 1253 Shop 1 | Old Post Office Rd | Sibasa | Thohoyandou | 0970 T

Tzaneng Pharmacy...................................(015) 307 417445 Boundary St | Tzaneen | 0850 V

Vhutshilo Pharmacy .............................. (015) 967 0169 Shop 5 Mutale Plaza | Site 521 | Mutale | 0956

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Kalapeng Pharmacy at SPAR Bermed...(013) 231 7449 Shop 4 | Twin City Buildig | Dirk Winterbach Str | Burgersfort

Pharmacy @ Moutsiya...................................(013) 231 7751 Shop 26 | Morone Shopping Centre | Burgersfort | 1150

Kalapeng Burgersfort Pharmacy....................(013) 231 7751 Shop 26 | Morone Shopping Centre | Winterbach Str | Burgersfort

Messina Pharmacy ................................. (015) 534 0812 Shop No 6 Score Complex | 6 National Rd | Messina | 0900

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City-Med Pharmacy .................................. (015) 297 0088 Shop 4 | 18 Jorissen St | CBD | Polokwane | 0700

Medicare Pharmacy Polokwane....................(015) 297 0328 12D Rissik Street | Polokwane | 0699

Mpumalanga Sun Catchers Hot-Air Ballooning

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Experience the magic of lighter-than-air flight. Every goodweather morning at sunrise, our balloons depart from our launch site near Hoedspruit. Come aboard for the experience of a lifetime. We offer one-hour long flights over the scenic lowveld section of the Blyde River, west of Hoedspruit.

Information sourced from, www.lionsands.com

Image sourced from, www.theitalianeyemagazine.com/

listings

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Mpumalanga

Bambanani Pharmacy.............................. (013) 243 0486 186 Crown Ntuli Str | Bambanani Medical Centre | Middelburg D

Driefontein Pharmacy .............................(017) 634 2838 Driefontein Centre | 29 Pieter Wenning St | Secunda | 2302

Pharmacy at SPAR - White River Mall ........ (013) 750 0476 Shop 8 | Stydom Spar Centre | White River Mall | White River | 1240 T

Tasbet Park Apteek.................................. (013) 697 0678 Tasbet Park Shopping Centre | Cnr Boekenhout and Springbok St | Emalahleni | 1039

Kinross Pharmacy .................................. (017) 687 1148 Shop1 | Swanglo Building Medical Centre | Main St | Kinross | 2270 L

Lydenburg Pharmacy ..................................... (013) 235 2321 56 Kantoor St | Lydenburg | 1120 Laeveld Apteek .................................. (013) 751 3891/2 13 Chief Mgiyeni Khumalo Dr | White River | 1240 M

MG Eksteen Pharmacy ............................... (013) 712 2181 36 Crown Str | Baberton Middelburg Pharmacy................................(013) 243 2285 15c Bhimy Damane St | Middelburg | 1055 Moms Dagbreek Pharmacy ................... (013) 243 2243 Middelburg Centre | 9 O R Tambo St | Middelburg | 1055 Moms Ilanga Pharmacy.................................(013) 243 1919 22A Middelburg Shoprite Centre | 22 Bhimy Damane St | 1050

Image sourced from, travellingtonito.wordpress.com

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Joubert Pharmacy........................................ (013) 235 2153 Shop 8 | Longtom SPAR Centre | Lydenburg

Moms Witbank Pharmacy .................... (013) 697 1555 Shop 7 Highveld Shopping Centre | 7 O R Tambo Rd | Witbank | 1034

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Emalahleni Pharmacy .................................. (013) 656 1486 Shop 6 | Mimosa Shopping Centre | 89 Botha Ave | Witbank | 1034

Moms Kanonkop Pharmacy ................ (013) 245 1037/8 Freire Centre | 105 Lilian Ngoyi St | Middelburg | 1055

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North West / Northern Cape Fly De Aar School of Paragliding Paragliding is a truly free-flying adventure â&#x20AC;&#x201C; taking advantage of the wind to soar like a bird, often for hours and many kilometres while the pilot, suspended in a harness, steers the lightweight fabric wing. Situated in a world famous paragliding region with many world records, FlyDeAar is the ideal place to learn to fly a paraglider â&#x20AC;&#x201C; or simply enjoy the ride as a passenger. Information sourced from, www.dirtyboots.co.za/operators/ fly-de-aar-school-of-paraglidingquad-biking/

Image sourced from, www.thrillophilia.com/tags/paragliding

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Nothern Cape

Kim-Kem Pharmacy..................................... (053) 833 3004 81 Memorial Rd | Kimberley | 8301

North West

Ridderstraat Apteek ............................... (014) 596 5998 37 Ridder Street | Rustenburg | 0299

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Biblio Plaza Apteek .................................. (018) 293 3784 Shop 19 | Biblio Plaza Centre | Cnr Thabo Mbeki and Nelson Mandela Dr | Rustenburg | 0300 K

Kalapeng Bapong Pharmacy ................ (012) 256 6447 Shop 8 | Keya Rona Shopping Centre | Bapong L

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Okasi Pharmacy........................................... (012) 709 1318 856 Greenside | Okasi | North West | 0250 P

Pharmacy at SPAR Lautzlaan ................. (018) 468 1230 40 Lautzlaan | Flimieda

Image sourced from, www.travelground.com

Western Cape great white shark cage diving - Overberg region A shark cage diving adventure with Apex Shark Expeditions is hosted by a marine biologist and experienced guides ensuring not only a thrilling shark encounter but also an educational insight into the mysteries surrounding this powerful predator.

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Shark Cage Diving requires no diving experience. Divers enter a securely designed steel case and floating on the surface, you simply hold your breath â&#x20AC;&#x201C; and prepare to be amazed!

Information sourced from, www.dirtyboots.co.za/operators/apex-shark-expeditions1

Image sourced from, www.trover.com

listings

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Western Cape

Alex Grant Pharmacy ............................. (028) 313 1825 Shop B14 Gateway Centre | 66 Main Rd | Hermanus | 7200 B

Bantry Bay Pharmacy ........................... (021) 439 2290 29 Victoria Rd | Bantry Bay | Cape Town

Cara's Pharmacy ......................................... (021) 638 6595 129 Comet Rd | Surrey Est | 7764 Ceres Pharmacy .......................................... (023) 312 2440 104 Voortrekker St | Ceres | 6835

Cylnor Pharmacy .......................................... (021) 855 3220 Shop 2 and 3 Cylnor Centre | Cnr Old Stellenbosch and Helderberg College Rd | Somerset West | 7130 F

Ladismith Pharmacy ................................. (028) 551 1070 32 Van Riebeeck St | Ladismith | 6655 M

Medi-Dal Pharmacy ...........................(028) 713 2652 / 4 Cnr Dickson and Barry St | Riversdale | 6670 Mosselbaai Apteek ............................... (044) 691 3456 10 Market Str | Mosselbaai Mosskem Pharmacy ............................... (044) 601 6700 SPAR Centre | Kompanje Ave | Mossel Bay N

Nuweveld Pharmacy ........................... (023) 414 2151/2 47 Donkin Str | Beaufort Wes O

Onrus Pharmacy .................................... (028) 316 1717 Hoofweg | Onrus Handelspos | Onrusrivier | 7201

Fynbos Pharmacy (Arrie Nel).................... (028) 754 1860 Shop 1 Fynbos Centre | Main Rd West | Still Bay West | 6674

Paarl Noord Pharmacy ............................... (021) 872 1780 555a Hoof St | Paarl | 7646

Pharma Kem Pharmacy .......................... (021) 854 4456 40 Fagan St | Cape Town | 7140

Gansbaai Apteek ...................................... (028) 384 0637 29 Main Rd | Gansbaai Building | Gansbaai | 7220 H

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Constantia Pharmacy ..................................... (021) 794 3713 Shop 25 Constantia Village Shopping Mall | Spaanschemat River Rd | Constantia | 7806

Jafmed Pharmacy .................................... (021) 703 9791 328 Ottery Rd | Ottery | Cape Town | 7800

Circle Pharmacy .......................................... (021) 851 2600 Shop 22 - 25 Circle Centre | Main Rd | Somerset West | 7130

Heyns Pharmacy ..................................... (022) 433 2336 41 Main St | Moorreesburg | 7310

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Braude's Pharmacy ............................... (021) 696 0561 31 Lawrence Rd | Athlone | 7764

Hermanus Pharmacy ............................... (028) 312 4166 145 Main Rd | Hermanus |7200

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Protea Pharmacy (George) ....................... (044) 874 3124 92 York Str | George R

Riversdalse Pharmacy ........................... (028) 713 1089 44 Church Str | Riversdale | 6670

Rustenburg Muizenberg Pharmacy....... (021) 788 8028 52 Beach Rd | Muizenberg | Cape Town | 7945 S

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Auas Valley Pharmacy ............................. (+264) 612 39241 8 Bessemer Str | Suiderhof | Windhoek E

Esteria Apteek .......................................... (+264) 612 37424 269 Independent Ave | Windhoek K

Klein Windhoek Pharmacy ........................(+264) 612 27323 341 Sam Nujoma Dr | Klein Windhoek N

Sederkem Pharmacy ............................ (027) 482 1226 1 Augsburg Rd | Clanwilliam | 8135

Namib Pharmacy ........................................ (+264)123 7103 195 Independence Ave | Windhoek

Steenberg Pharmacy ................................... (021) 701 7326 Shop 5 Somerset Building | 513 Military Rd | Steenberg | 7945

Niemeyer Pharmacy .................................. (+264) 612 25296 63 Independence Ave | Windhoek

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Roodeberg Pharmacy ............................ (021) 871 1034 175 Main St | Paarl | 7464

Namibia

Unikem Pharmacy ...................................(021) 637 9037 Klipfomtein Road | Rylands W

Zetlers Pharmacy .......................................... (021) 465 4479 12 Mill St | Gardens | Cape Town | 8001

Reich's Pharmacy ....................................(+264) 63 202 806 230 Bismark Street | 9000 LĂźderitz | Namibia Walvis Bay Pharmacy ............................... (+264) 642 03777 7th Str | Walvis Bay

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Namibia Sandboarding - Dunes around Walvis Bay Fun for all, Sandboardingdown the sand dunes of the Namib Desert is an exhilarating and absolute adrenalin pumping activity and it is one of the top adventure activities for visitors to Swakopmund in Namibia.

Information sourced from, /www.siyabona.com/sandboarding

Image sourced from, za.pinterest.com