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ISSUE 10 2016

contents

ORGAN DONATION IS AT A SERIOUS SHORTAGE IN SOUTH AFRICA. THERE ARE AN ESTIMATED 4300 PEOPLE ON THE TRANSPLANT LIST AND THAT NUMBER GROWS EVERY DAY.

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BALANCING ACT

08 12 14

18 20

Getting to Grips with Anxiety DNAlysis for Individual Wellbeing Keeping Money from Ruining Relationships Loving the Leather Look Mount Grace Spa

HEALTH HABITS

24 26 28 30

HIV Everything you need to know Cancer Curing Breakthroughs Organ Donor Month Habits to Start for Better Immunity

GET PHYSICAL

Achieving Six Pack Abs

NUTRITION

The Wonders of Coconut Oil

REGULAR DOSE

04 06 07 42

Health Calendar 2016 Need to Know Health Trends We Care Pharmacy Network Listings

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Health Calendar

2016

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............................................ International Epilepsy Day 8-14.................................. Pregnancy Awareness Week 10-16............................................ STI / Condom Week 19.............................. Healthy Lifestyles Awareness Day

March TB Awareness Month 4-8................................................ School Health Week 6-12.......................................... World Glaucoma Week 8...........................................International Women’s Day 10...................................................... World Kidney Day 16-22................................ World Salt Awareness Week 20..............................World Head Injury Awareness Day 21.....................................................Human Rights Day 21....................................... World Down Syndrome Day 24............................................................ World TB Day

April

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

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

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

1-6............................................... Rheumatic Fever and Rheumatic Heart Disease Week 1-7.......................................World Breastfeeding Week 1-7.................................................. CANSA Care Week 3-28....................................HPV Vaccination Campaign 6-12...........................................Polio Awareness Week 26-31........................ African Traditional Medicine Week 31.................................African Traditional Medicine Day

May

September

Anti-Tobacco Campaign Month Burns Awareness Month International Multiple Sclerosis 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 19 September to 16 October) Muscular Dystrophy Awareness Month National Heart Awareness Month National Month of Deaf People National Oral Health Month

Health Awareness Month

ISSUE 10 2016

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 16-24........................................National Epilepsy Week 17-28...................................National Polio (2nd Round) Immunisation Campaign 20-26............................... National Youth Health Indaba 21................................................ National Epilepsy Day 24-28............................ SANCA Drug Awareness Week 26.........................International Day against Drug Abuse and Illicit Drug Trafficking

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 12............................................ International Nurses Day 15 May-15 June.................... Go Torquise 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 Continues to 15 June 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

5-11.................................................... Pharmacy 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 19-25.............................................. World Retina Week 21................................................World Oral Health Day 21............................................... World Alzheimer’s Day 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

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

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 21 September to 18 October) Mental Health Awareness Month 1.............................. International Day for Older Persons 1.................................. National Inherited Disorders Day 9...........................Partnership against AIDS Anniversary 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 12-20.................................World Bone and Joint Week 13......................................................... World Sight day 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 28-3 November............................... World Stroke Week 29.......................................................World Stroke Day 30........... Commemoration of African Food and Nutrition Security Day

November Quality Month Red Ribbon Month World Stroke Week continues to 3 November Disability Rights Awareness Month (Spans 3 November to 3 December) 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

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

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.

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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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regular dose

Need to

Know

Style

Fitflop MUKLUK COLLECTION

ISSUE 10 2016

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GET FIT IN

The Fitbit Blaze smart fitness watch has hit the market â&#x20AC;&#x201C; and it might be the smartest, most stylish, most motivating fitness tracker yet. In addition to tracking all of the best all-day activity stats you have come to expect from Fitbit, Fitbit Blaze was built with next-generation features to help you take your workouts to the next level including FitStar Personal Trainer on-screen workouts, connected GPS, PurePulse continuous, wrist-based heart rate tracking, Multi-sport mode and SmartTrack automatic exercise recognition. Fitbit Blaze is a sleek, versatile timepiece that fits your personal style with premium interchangeable bands, and Fitbitâ&#x20AC;&#x2122;s first vibrant, high-resolution, colour touchscreen with multiple clock faces. Fitbit Blaze also helps you stay connected with smart notifications and has automatic sleep tracking, long battery life and is compatible with more than 200 Android, iOS, and Windows mobile devices.

This winter treat your feet to the Mukluk Experience! FitFlop has brought back this fabulous pair to keep us warm through the chilly season because no one wants to deal with frosty feet. The collection is inspired by the boots that the Arctic Native people used to wear during extremely cold weather, The Mukluk fluff boot is a look that has become a staple in fashion trends for many seasons now. The glamorous shearling Supercuff Mukluks are the ultimate in cosy, unbeatably ergonomic and with their ultrafluffy sheepskin linings and super Cush foot beds, they are like an all-day high-tech hug for your feet. The Mukluk boot oozes quality, style and most importantly comfort giving you a shoe that not only looks great but feels great too. The Tall Mukluk Moc Lace Up boot is made for the adventurous at heart. The laces add an interesting detail and ensure easy on and off convenience. The Mukluk collection is available in leading independent footwear stores and select boutiques nationwide.

Oriental

ICONS

PANDORA Jewellery's latest Collection presents pieces layered with references to opulent oriental icons and swathed in traditional colours. Classic red, given a modern twist with crimson and pink hues on cool sterling silver, releases the sense of joy and happiness that the fiery tone symbolises. Unique interpretations of exotic blooms, Asian fans, geometric patterns and ancient motifs are imbued with serenity, embellished with fabulous finishes and wrapped with striking minimalism. Visit Visit www.pandora. net to find your nearest stockist.

regular dose

Health

Trends BREATHE EASY

GOES A LONG WAY

FOR WINE LOVERS! Drinking red grape juice or wine – in moderation – could improve the health of overweight people by helping them burn fat better, according to a new study co-authored by an Oregon State University researcher. The findings suggest that consuming dark-coloured grapes, whether eating them or drinking juice or wine, might help people better manage obesity and related metabolic disorders such as fatty liver. An antioxidant compound called Ellagic acid can be found in dark grapes and has the power to slow the growth of fat cells and increase the rate at which your liver burns fat. If you are not a fan of grapes you can also eat raspberries, walnuts and pomegranate to get the same benefit.

CANDLES: Paraffin based candles and many scented candles emit toxic chemicals so buy yellow pure beeswax ones instead – and avoid white candles as they have most likely been bleached.

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GREAT NEWS

TRAFFIC FUMES: Being exposed to heavy pollution from motor vehicles puts you at a higher risk for a heart attack so try to walk as far from the kerbside as you can.

Aarhus University in Copenhagen has confirmed through a recent study that running just 5km per week is sufficient for fat burn and weight loss in the long term. By running 5km per week, participants in the study lost 2kg over the course of one year without making any changes to their diet. The study also showed that if you combine this with a healthy and balanced nutrition plan you could lose even more. Lace up those running shoes and hit pavement!

LONG STEAMY SHOWERS: Did you know you can absorb 100 more times chlorine through steam than through drinking it. Take shorter showers and install a shower filter – kinder options on the environment too!

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A Little

Polluted air and the effect it has on your lungs is no longer the only major health concern related to city living. According to a newly published study conducted by the University of Edinburgh, high levels of carbon monoxide, sulphur dioxide and nitrogen dioxide can strain your heart. If you want to avoid these toxic substances, there are three things that you need to banish from your life:

balancing act

IsHoldingYou Anxiety Back ISSUE 10 2016

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From Achieving True Happiness?

balancing act

Do you often feeling anxious for “no reason”? Is your heart racing, are you feeling stressed, cannot sleep and feel overwhelmed consistently? Then you might have Generalised Anxiety Disorder. Many people develop Generalised Anxiety Disorder in their adult life as stressors become more, sleep becomes less because our brain is too over-active and we cannot switch off any more. Often we feel that our coping skills diminish and we are no longer able to manoeuvre through life as we used to. • • • • • • •

people in South Africa in particular due to

Tense muscles Trembling Churning stomach Nausea, diarrhoea Backache, headache Heart palpitations Numbness or "pins and needles" in arms, hands or legs

• people's lives with overwhelming fear that

we feel, how we behave and has very real physical symptoms. It feels a bit like fear but whereas we know what we are frightened of, we often don't know what we are anxious about.

WHAT CAUSES ANXIETY? Stressors in our lives often trigger anxiety. Some of us are more vulnerable to anxiety than others and "negative self-talk" can make it worse as we can develop the habit of always telling ourselves that the worst will happen. Your brain gets used to functioning in this stressed and anxious state and creates new pathways that it uses over and over again. This manifests anxiety and it can grow in intensity over time.

HOW WILL I RECOGNIZE ANXIETY? The following are possible physical symptoms:

WHEN IS ANXIETY A PROBLEM? We all become anxious from time to time. It is normal to become anxious if there is a real trigger. But anxiety becomes a problem when it interferes with life without there being an actual trigger. It is a problem when it goes on too long and when we cannot control it any more.

HOW CAN YOU OVERCOME ANXIETY? Does avoidance help? Unfortunately, avoiding situations that make you anxious might help you feel better in the short term but not in the long term. The trouble is the anxiety keeps returning, and can spread to other situations. Let’s look at the case of one patient in her thirties who was raped when she was a teenager coming home from a party. The man who raped her is a good runner who runs at the beachfront on a regular basis. After the incident she started to avoid the beach as it made her feel very anxious when thinking of bumping into him. As time went on, she started to avoid all the beaches

SO WHAT CAN WE DO TO FEEL BETTER? • Identify the stressors in your life. Write them down and see what you can do to overcome them. Keep an eye on stressors such as pressures and deadlines and make a commitment to taking time out from study or work. Time management is very important to decrease stress and anxiety. • Learn to say “no”. Many people feel anxious because they want to please others and cannot say “no”. Learning to say “no” can help you to have less time pressure, to be able to complete tasks on time, feel that you are actually achieving more and gain respect from others again as you can now honour • Learn a variety of relaxation techniques. Physical relaxation methods and meditation techniques really do help.

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relentless, and can grow progressively worse if not treated.

by pure mind power. Unlike the relatively mild, brief anxiety caused by a stressful event such as a business presentation or

Often people mistake those symptoms of anxiety for a serious physical illness and become worried that they might be having a heart attack or a stroke as those can have similar symptoms.

in the country, as she was never sure if she would see him at any one of them. The thought of seeing him made her feel so anxious that she decided not to wear costumes any more or go close to water related areas, such as beaches or pools. She developed a deep unhappiness in her life, which spread into her work life and family life. In addition she started to gain weight, as she didn’t want any man to think that she was good looking – subconsciously hoping to avoid a repeat of this terrible incident. Unpacking all the deeper layers of her anxiety allowed her to feel free and regain her control in her life. She is feeling much calmer, happier, is able to lose weight and can go wherever she chooses to go. She needed only a few hypnotherapy and counselling sessions to overcome her anxiety.

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Generalised Anxiety Disorder (GAD) is a feeling of apprehension and fear characterised by physical symptoms such as heart palpitations, sweating, and feeling out of control, stressed and overwhelmed. Anxiety disorders are

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balancing act

Use some guided relaxation CDs or go to a hypnotherapy session, which is incredible to de-stress and overcome anxiety. • Look after your physical health. Eat healthily (avoid sugar), get regular exercise and try to keep a regular sleep pattern. • Practise deep abdominal breathing. This consists of breathing in deeply and slowly through your nose, taking the air right down to your abdomen. Breathe

person who has high levels of anxiety, it can be seen that there are high beta brainwaves on many points in the brain. These fast beta brainwaves cause anxiety, stress and ruminations. The longer we have those stressed brainwaves, the more we create faulty pathways in the brain. Our brain can unlearn to relax if there is prolonged anxiety and stress in our lives. Often people start to take tranquilizers to feel a sense of calm and to be able to

focus on your breathing at least three times a day. Breathing techniques can be more powerful than tranquilizers

can be habit forming. Now you can train your brain to unlearn the faulty habits with Neurofeedback training. It can calm your brainwaves down and create new, better pathways. Neurofeedback training is like going to gym for your brain. It takes a number of sessions to re-wire and strengthen your brain. Training is safe, long lasting and fun. Try

• Be mindful of what you are thinking. We tend to be our own worst enemy. We can have a lot of negative thoughts in our mind that can decrease our selfesteem and make us feel anxious. Would you ever say all those nasty things to a friend? If your answer is no, then why do you say them to yourself? Learn to replace "negative self talk" with "positive self talk." It is useful to make a list of the negative thoughts you often have and write a list of positive, believable thoughts to replace them. Use them over and over like a broken record in your mind. • Train your brain: Yes that’s right, you can actually train your brain to change. When measuring the brainwaves of a

practitioner who uses internationally recognised medical devices. Anxiety can be exhausting and debilitating. There is no need to keep on clients who thought that they had to live with this feeling until they die – this is not true. Now that you know what anxiety is, where it comes from and what can be done about it, it is time to take the control back over your life and start living.

Andrea Kellerman has studied Human Movement Science, Biokinetics, Psychology, Hypnotherapy and Neurofeedback Therapy, and works in schools, colleges, universities, hospitals and private practice. Currently, she is working in private practice in Westville and specialises in anxiety, depression, stress, concentration problems, insomnia, eating disorders and ADD/ADHD, as well as people who needed to stop smoking, lose weight and reduce phobias. She helps a lot of people to achieve their goals and lead a happier life. Furthermore, Andrea has helped many athletes to increase their sporting performance, achieving great success. Apart from counselling, Andrea uses hypnotherapy and neurofeedback to assist her clients. If you need help with finding the right balance in your life, visit Andrea Kellerman’s website www.eq-advantedge.co.za to learn more about this topic.

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DNAlysis It is a well-known fact that not all diets, exercise routines and medical treatments show the same results for everyone. What may work wonders for one person, may have minimal or no effect for another person. Different lifestyle choices similarly affect individuals in a variety of ways – diet, exercise, stress and the environment all have an impact on longevity, but an individual’s DNA is a wild card that needs careful consideration. Understanding this can make all the difference.

THE DNA HEALTH GENE test picks up genetic variations known to have a significant effect on health and susceptibility to chronic diseases such as osteoporosis, cancer, neural tube effects, cardiovascular disease and diabetes among others. This test further reports on cholesterol metabolism, bone health, insulin sensitivity and food responsiveness.

THE DNA DIET GENE test measures how the body metabolises cholesterol, fat etc. This testing method is among the most comprehensive and accurate weight related genetic tests available. This test is beneficial to those who struggle to lose weight, amid following a strict diet or for anyone who’d like to know which diet is best suited to them. THE DNA SPORT GENE test measures genes affecting power, endurance and recovery of the body. The results give insights into an individual’s potential for sport performance and trainability, an optimal exercise selection as well as recovery strategies and the risk of injury. This test is suitable for performance athletes, as well as the recreational athlete wanting to maximize their fitness. It reports on circulation and blood pressure, strength and cardio-pulmonary capacity among others. The actual testing is simple to administer and requires thorough swabbing inside the mouth area – inside the cheek or underneath the lower or upper lip. The swabs are then sent to a lab for testing, after which a comprehensive report is sent from DNAlysis. It is very important, however, to have an accredited practitioner assist with the interpretation and management of the genetic advice in the report. To find out more about the DNA testing or to book your appointment with one of the doctors at Health Renewal, visit www.healthrenewal. co.za or contact Health Renewal on 086 126 3972.

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THE DNA ESTROGEN GENE tests for high-risk polymorphisms in genes involved in metabolising estrogen and related compounds. The cumulative exposure to estrogen has a high correlation to the development of breast cancer. This test is therefore relevant to women considering oral contraceptives, hormone replacement therapy, bio-identical supplementation, in vitro fertilization as well as those who have been diagnosed with estrogen receptor breast cancer.

Nutrigenomics research has shown that personalised diet and lifestyle choices have a significant effect on the expression of these genes. Early detection and appropriate intervention is the key to treating these diseases effectively.

Personalised medicine is an emerging practice, using an individual’s genetic profile to guide the prevention, diagnosis and treatment of disease. In order to get the information required to make these personalised choices, a DNA testing procedure, called DNAysis is used. This non-invasive DNA test identifies specific genes that are linked to optimum health and weight management. This provides the opportunity to personalise diet and exercise interventions and to recommend nutritional supplementation according to an individual’s unique genetic profile. These gene tests are divided into 4 major categories, which are: the estrogen gene test, health gene test, diet gene test and sport gene test.

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For Well-Being Specific to Each Individual

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Donâ&#x20AC;&#x2122;t Let Money Become a Chilly Affair Winter is upon us, a time to cosy up to that special someone in front of a warm fire or a new movie. We all hope that this loving feeling will last forever but, Old Mutualâ&#x20AC;&#x2122;s John Manyike warns that money worries can ruin this lovely image and in the winter of your life see you left out in the cold.

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John Manyike, head of financial education at Old Mutual says that while money is the most common source of tension in relationships, the stress can be minimised by following a few basic rules. This is especially true with couples who opt to cohabit rather than marrying, and the benefits last long after the wilted roses have been binned. And, he adds, even if you’re already in an established and committed relationship, there are several simple tenets that you can follow, and that you can pass on to, for example, teenage or young-adult children who’re likely to one day fall in love and need to factor money issues into their relationships. He explains: “Increasingly, couples opt to live together for some time before marrying, for a number of reasons. One is to avoid the expense of a wedding, which is often very costly, especially for younger couples who haven’t yet reached their full earning potential. “Many couples reckon that ‘two can live as cheaply as one’ and while that’s not entirely correct, it’s true that sharing expenses in one household can be helpful.” But, warns Mr Manyike, couples who cohabit face potential risks to happiness which, if not addressed, can have more of an impact that they would have on married couples. He explains: “Differing attitudes towards money, spending and saving are the main source of stress in relationships. A couple who are committed and loving in every other aspect of their relationship may find that

how they deal with money is a deal-breaker unless they resolve these differences. “The risk for cohabiting couples is that they don’t have the same rights as married couples. For example, unless some agreement is reached on assets, neither partner will automatically inherit the other’s assets in the event of their death. Even if you’ve been together for many years, South African courts won’t classify you as your partner’s spouse.” Sadly, this can result in a bitter and destructive dialogue, often involving other family members, and can even lead to bruising and costly legal action. So while cohabiting may seem easy and very modern, it can also have the unintended consequence of introducing precisely the kind of worries over money that it might aim to avoid, says Manyike. Happily though, there are steps that can be taken towards avoiding this: “The first is to acknowledge that each partner has an equal right to feel financially secure in the relationship, irrespective of who earns what.” This is important when one considers that some couples – married or cohabiting – divide up their contributions in what they regard as a logical way. For example, women often cover the household’s running-costs, such as food, school-fees and uniforms, and water and electricity. Men often cover costs like premiums on life-insurance and retirement annuities. “While this can seem like a convenient, let’s-not-sweat-the-smallstuff approach, it can result in women being disadvantaged if the relationship ends,”

says Manyike. There are a few ways to make sure you avoid these problems and to make sure that as a couple, you do great things with the money you have, rather than letting that hard-earned cash create problems. Start by agreeing to get the help of a financial advisor, who can provide impartial input on formalising living together. This may include: • A written agreement – called a cohabitation agreement – between you in which you set out your obligations and rights as members of a couple. This becomes a legal document, so it needs to be carefully thought through; • A civil union, in accordance with the Civil Union Act, which includes an antenuptial contract in which you agree to be out of community of property, with our without the accrual system. This establishes whether you share each other’s assets and are entitled to half of your partner’s, and so on, and whether you’d be equally liable for any debt either of you incurs; • Updates on changes to the law: it’s still unclear when the proposed Domestic Partnership Bill will come into effect, but once it does, it will clarify and strengthen the financial rights of couples who live together, explains Manyike. Lastly, you can empower yourselves to do great things with your money – individually, and as a couple – with Old Mutual’s free On The Money financial education programme, which uses the habits of Africa’s Big Five to illustrate good financial habits. Visit www. oldmutual.com for more information.

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Loving the

Leather Look

Claire Gibson from leading motion furniture manufacturer, La-Z-Boy, offers some insight into why leather remains one of the most popular upholstery options currently on the market, as well as an overview on its care.

There is nothing quite as luxurious and timelessly appealing as a genuine leather lounge suite – although it is one of the most expensive upholstery options, it remains one of the most popular, and it is easy to understand why. Genuine leather is flexible, comfortable, and if taken care of, it boasts an incredibly long lifespan. In fact, unlike fabric, it actually improves with age. It remains one of the most durable forms of upholstery on the market – it is fire-, crack-, and tear-resistant. It promises to hold its shape really well over the years, and the aging patina of the leather will gradually add to the sofa’s charm. Claire explains that although you may pay a bit more for leather furniture in the beginning, you can be sure that it will last much longer than any fabric alternative: “Any leather seating manufactured by a well-respected manufacturer, such as La-Z-

Boy for example, is estimated to last up to four times longer than any fabric counterpart. This means that in the long-term, you actually get more value for money when you invest in a genuine leather lounge suite.”

DIFFERENT TYPES OF LEATHER

Claire explains that you can either opt for a lounge site that has been completely upholstered in genuine leather, or if you want to save a little money, you can choose one that boasts what is termed as “leather uppers”: “This refers to suites that have been upholstered in a combination of genuine and synthetic leathers – genuine leather is used on all areas that come into contact with the body, while the other areas, such as the base, outer backs

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HOW TO CARE FOR YOUR LEATHER SEATING:

• Wipe your leather sofa down regularly with a dry, clean, cotton cloth to remove any dust or other particles, or you can use your vacuum’s hose attachment to make the job easier.

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• Corrected grain leather or pigmented leather is the easiest to maintain as it has a stain-resistant sealer coat. Pigments are added to the sealer, resulting in an even colour and texture. This kind of leather feels colder and harder to the touch when compared to other leathers, and doesn’t offer the more organic look that aniline leathers do. • Semi-aniline leather looks more natural than corrected grain leather, and it disguises only some of the natural colour variations and markings inherent in the leather. A combination of pigment and dye with a thin topcoat is used to seal this leather, so it feels softer and boasts stain-resistant qualities. • Full aniline leather means that only pure dye is used to colour this leather, and no surface pigmentation is applied. The beauty of this process is that it doesn’t camouflage any blemishes or scratches, leaving the leather furniture to share its origin and history. Full aniline leather will continue to change over time and it is much softer than the aforementioned leathers. • Buffed aniline feels a lot like suede, but has a more rugged appearance. It is really soft to the touch and very comfortable to sit on. The drawback of this kind of leather is that it absorbs oil, so it is inclined to go darker and shinier where it makes body contact. • Pull-up aniline leather has been treated with additional wax or oil to re-create a distressed, old world look. The technique emphasises markings, and this kind of leather may fade with time, giving it a unique look.

THE MAIN TYPES OF LEATHER UPHOLSTERY AVAILABLE:

• Use a damp cloth to remove stubborn dust and dirt. Never soak the leather in any form of liquid – even soap or water. • If you spill anything onto your leather sofa, remember that if you rub it in, you will cause a stain. Rather pat the area down with a dry absorbent cloth until the stain is removed. • Regularly apply a leather conditioner (every 6 to 12 months) to keep it from drying out and developing cracks. • Keep leather out of direct sunlight to avoid it fading and becoming brittle. • Scratches made by pets or small cracks can be gently buffed away with a microfiber cloth. • Avoid sitting on the edges of your sofa’s cushions or its arms, as this may cause uneven wear. • Keep leather at least 30cm away from any direct heat source to avoid any heat damage.

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and outer arms are upholstered with matching imitation leather.” She notes that not all leather upholstery is created equal, and that it is important to understand the differences between the various types of leather before you go shopping.

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Indulge in the

Luxury of Time

African Pride Mount Grace Country House & Spa

Nestled amongst the beautiful Magaliesburg Mountains, merely an hourâ&#x20AC;&#x2122;s drive from Johannesburg and Pretoria, with sweeping views of the valley and boasting some ten acres of manicured gardens and pristine bushveld, this elegant countryside hideaway is a balm for the city weary soul.

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The team at Mount Grace Spa understands that time is precious so they go out of their way to slow down time so you can really relax. From the moment you arrive, you will feel as though you have stepped into a serene world of relaxation and tranquillity. Located at the top of Mount Grace, with the best views of the Magaliesburg, the Spa offers the ideal environment to unwind and ease away the stress that comes with everyday modern living. With 18 treatment rooms, nine of which cater to couples, you can indulge in the luxury of time. The Spaâ&#x20AC;&#x2122;s interior is a space that encourages a recharge and rejuvenation ensuring that you emerge from this oasis of tranquillity refreshed in body, mind and spirit. All Mount Grace in-house guests have complimentary access to the Spa facilities, which should ideally be made use of before having treatments. Ignite the imagination and rediscover yourself in the serene gardens of the famed hydrotherapy spa which includes time spent in the outdoor jacuzzi, steam room which is infused with Eucalyptus oil to open your airways, rock pools, heated floatation pool and reflexology walkway, where walking barefoot over the stones assists with circulation. Walk to the top of the reflexology walkway while admiring the lush plant life which supplies oxygen, assisting in rebalancing the mind. Relax while listening to the soothing sound of the waterfall or escape to the sound floatation pool and let time fade away. Ten minutes in the floatation pool is equivalent to two hours of sleep. The unique surroundings and fresh country air coupled with premium international skin and body brands provide the ultimate in luxury pampering. The Mount Grace Spa offers a wide variety of treatments from hot stone massages to facials. The therapists are Five Star quality,

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well trained and have a passion for what they do, concentrating on ensuring that guests’ needs are met on every level. The Spa Pricelist also contains packages to choose from, ensuring there is something for everyone. The Mount Grace Spa was recently awarded The Top South African Spa Award from Spalicous and SIX for 2016. Within the industry, the Spa strives to provide the best service to guests. The products used are the best selected from a range of international and local products. The Spa is spacious, so there is the option available to guests and day visitors to book bridal showers, baby showers, anniversaries and birthday parties. Mount Grace Spa encourages guests to arrive 15 minutes prior for their treatments, to have time for a full spa orientation. Guests are encouraged to drink water before, during and after treatments, as this serves as a natural detox and prepares the mind and body for the treatment to follow. It is recommended that spa treatments are booked at least 48 hours in advance to avoid disappointment. To make an appointment or to find out more about their seasonal offers, contact the Spa on +27 (0)14 577 5700 or via spa@mountgrace.co.za. Regretfully, no children under the age of 12 are allowed on the Spa premises.

For energetic guests looking to keep in shape while on holiday, a complimentary gym, offering modern gym equipment is also located at the Spa. The opening times are from 06h00 – 20h00 daily. The Spa’s beautiful gardens are also host to mini yoga retreat sessions. This offer is available every second and last Sunday of every month, until 30 September 2016, complimentary for in-house guests. Enquire with the Spa for more information. The Spa Café is popular for its uncomplicated, wholesome fresh food that showcases seasonal produce perfectly complementing the relaxing spa treatments. The opening times are from 11h00 – 18h00.

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HIV

Everything you need to know

WHAT IS HIV AND AIDS

ARE THERE ANY SYMPTOMS

Human immunodeficiency virus (HIV) infection is a viral infection that progressively destroys certain white blood cells, called CD4+ lymphocytes. These cells help defend the body against foreign cells, infections, and cancer. When they are destroyed, the body’s defenses against infections and cancers are weakened. Acquired immunodeficiency syndrome (AIDS) is the most severe form of HIV infection. HIV infection is considered to be AIDS when at least one serious complicating illness develops or the number (count) of CD4+ lymphocytes decreases to a very low level.

When people are first infected, they may experience fever, rashes, swollen lymph nodes, and fatigue for a few days to several weeks. The symptoms disappear, but lymph nodes, felt as small, painless lumps in the neck, under the arms, or in the groin, often remain enlarged. These symptoms may be mild enough to go unnoticed, but the amount of virus in the bloodstream (viral load) is particularly high at this time.

HOW IS HIV SPREAD?

If HIV infection is diagnosed, blood tests should be done regularly to measure the CD4 count and viral load. These two measurements help doctors determine how soon to start antiretroviral drugs, what effects treatment is likely to have, and whether other medicines may be needed to prevent complicating infections. There is currently no cure for HIV/AIDS. Anyone infected with HIV should begin antiretroviral treatment as soon after diagnosis as possible. Antiretroviral treatment (ART) keeps people living with HIV alive, healthier and reduces the risk of transmitting the virus to their partners.

HIV is spread when a person comes into contact with a body fluid that contains the virus or cells infected with the virus - specifically blood, semen, vaginal fluids, and breast milk. You cannot get HIV by casual contact (such as touching, holding, or dry kissing) or by close, nonsexual contact at work, school, or home. Transmission of HIV through its most common routes—sexual contact or sharing of needles—is almost completely preventable.

I AM POSITIVE’ NOW WHAT?

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WHAT ARE MY NS? TREATMENT OPTIO

Sponsored by

References: 1. Cachay ER. Infectious Diseases: Human Immunodeficiency Virus (HIV) Infection. Merck Manuals Professional Edition. Available at: http://www.merckmanuals.com/professional/infectiousdiseases/human-immunodeficiencyvirus-%28hiv%29/humanimmunodeficiency-virus- %28hiv%29-infection Accessed 2 May 2016 2. McCutchan JA. Infections: Human Immunodeficiency Virus (HIV) Infection. Merck Manuals Consumer Edition. Available at: http://www. merckmanuals.com/home/infections/human-immunodeficiencyvirus%28hiv%29-infection/humanimmunodeficiency-virus%28hiv%29-infection# Accessed 2 May 2016 3. Mayo Clinic. Diseases and Conditions: HIV/AIDS. Available from: http://www.mayoclinic.org/diseases-conditions/hiv-aids/ basics/definition/con- 20013732 Accessed 2 May 2016 4. World Health Organization. Fact sheet N°360: HIV/AIDS. Updated November 2015. Available from: http://www.who.int/ mediacentre/factsheets/fs360/en/ Accessed 2 May 2016 5. World Health Organization. Fact Sheet : HIV Treatment and Care. What’s New in Monitoring. November 2015. Available from: http:// apps.who.int/iris/bitstream/10665/204345/1/WHO_HIV_2015.42_ eng.pdf Accessed 2 May 2016 6. World Health Organization. News Release Treat all people living with HIV, offer antiretrovirals as additional prevention choice for people at &quot;substantial&quot; risk. 30 September 2015. Available from: http://www.who.int/mediacentre/news/releases/2015/hiv%ADtreat %ADall%ADrecommendation/en/ Accessed 2 May 2016 7. Aids.gov. https://www.aids.gov/hiv-aids- basics/prevention/ reduce-your- risk/pre-exposure-Prophylaxis/. Accessed 26 May 2016

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PrEP is a powerful HIV prevention tool and can be combined with condoms and other prevention methods to provide even greater protection than when used alone. “PrEP” stands for Pre-Exposure Prophylaxis. PrEP is a way for people who don’t have HIV (but who are at very high risk of getting it) to prevent HIV infection by taking a pill every day. The pill contains two medicines that are also used to treat HIV. If you take PrEP and are exposed to HIV through sex or injection drug use, these medicines can work to keep the virus from taking hold in your body. People who choose to use PrEP must commit to taking the drug every day and seeing their healthcare provider for followup every 3 months. PrEP is not for everyone and should only be considered for people who are HIV-negative and at very high risk for HIV infection. It’s also important to remember that taking PrEP will not prevent you from getting syphilis, gonorrhoea, chlamydia, or other sexually transm itted diseases. Similarly, for those taking PrEP because of injection drug use risks, PrEP will not protect you from getting hepatitis C, skin, or heart infections. When taken every day, PrEP has been shown to reduce the risk of HIV infection in people who are at high risk by more than 90 %. PrEP is much less effective if it is not taken consistently. PrEP can be even more effective if it is combined with other ways to prevent

If you think you may be at high risk for HIV, talk to your healthcare provider about whether PrEP is right for you.

CAN I TAKE ? PREVENTITIVE MEASURES

In 2015, the World Health Organization (WHO) estimated that about 36,9 million people worldwide, including 2,6 million children, were living with HIV. Almost half do not know they are infected.

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There are a variety of anti-HIV medicines that can block the virus in different ways. Using them in combination can control the virus, dramatically slow the progression of the disease, and can avoid creating strains of HIV that are immune to single medicines. Without treatment, people living with HIV can also develop severe illnesses such as tuberculosis, cryptococcal meningitis, and cancers such as lymphomas and sarcoma. Although it’s important to receive medical treatment for HIV/ AIDS, it’s also essential that people with HIV take an active role in their care, for example, they should eat healthy foods, as these can support the immune system and increase energy levels. It is important to discuss the use of any dietary supplement with a doctor, before trying it, as it may interact with the HIV medication prescribed. Medicines used to treat HIV infection help only if people take the medicines consistently and for the rest of their life. People can be infected with HIV for years—even several decades—before developing symptoms. Effective treatment can keep people well for many years, leading active and productive lives.

new HIV infections like condom use, drug abuse treatment, and treatment for people living with HIV to reduce the chance of passing the virus to others. For people who need to prevent HIV after a single high-risk event of potential HIV exposure—such as sex without a condom, needle-sharing drug use, or sexual assault—there is another option called post-exposure prophylaxis, or PEP. PEP must begin within 72 hours of exposure.

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health habits

Fighting the Battle

Cancer is a harsh reality, but it is something that affects everyone. If you have not personally had an experience with it, chances are there are people you know who have fought and won; are busy fighting or have sadly lost the long and difficult battle with cancer. There is good news though, medicine is advancing all the time and more treatments and theories are being developed every day. Here are four breakthroughs in the treatment of cancer.

health habits

THE BREAST TREATMENT

Cancer produces abnormal protein structures in the blood. Until recently, blood tests were not sensitive enough to identify them but a new method of analysis can help researchers find the protein significantly earlier than before, which means treatment can

Cancer treatment has always been based on its location, for example breast or stomach cancer. New studies are now being done on therapies that focus on a specific genetic mutation found in tumours, regardless of where it originated. This means that researchers are closing in on the day when a single drug will treat many different cancers. Researchers are putting all cancers with the same mutations together and then testing for a drug that can target that mutation. Results of an international trial show that drugs focused on a single genetic mutation can be effective across all cancer types including lung cancer and a rare form of bone cancer.

The biggest thing making headlines in cancer treatment these days is immunotherapy â&#x20AC;&#x201C; basically, making your immune system do the work for you. Cancer cells invade your immune system, putting it into overdrive and causing it to tire and wear out. New drugs being developed can interrupt this cycle, giving your body the chance to fight back. Immunotherapies have been making headlines around the world but the biggest challenges have been identifying which molecules in the cancer cells need to be targeted and how to get past cancerâ&#x20AC;&#x2122;s defences. Tumours change as they grow and their genetic code becomes more and more complex. This has always been a problem in treating cancer. Scientists have now discovered a way to use those changes to make the tumour more visible to the immune system and fight it. Scientists have also discovered how to remove immune cells from the tumour. The hope is that they will be able to reproduce these cells in a lab and offer a potent treatment alongside therapies that release the brakes on the immune system. Immunotherapy is definitely a turning point in treatments for cancers of all kinds.

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A MORE TARGETED APPROACH

IMMUNOTHERAPY

Women with a strong family history of breast cancer or women with an abnormality known as ductal carcinoma in situ (DCIS) that can become invasive breast cancer are often prescribed tamoxifen to prevent it. Many women are reluctant to take the medicine though because of side effects such as hot flushes and blood clots. Dr Seems Khan from Northwestern Memorial Hospital in Chicago conducted a study with a group of 26 women. He prescribed either pills or a gel applied to the breast. The women who used the gel showed the same decrease in abnormal cell growth as those who took the pills â&#x20AC;&#x201C; without the side effects. They had no symptoms and no increase in blood markers linked to clots. The availability of the gel is still a few years away but a topical gel may very well work for other drugs too.

EARLIER DETECTION

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start much earlier than before. This could be a game-changer when it comes to some of the deadliest, most hard to find cancers. A recent test trial using this method of protein analysis identified twice as many cases of ovarian cancer at an earlier stage than current tests. Experts predict that this will lead to more effective tests for ovarian and prostate cancer, as well as pancreatic cancer, considered the most deadly type with only 7% of patients surviving five years.

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Save

August is the month to get real about your status â&#x20AC;&#x201C; your organ donor status, that is. The whole month of August is Organ Donor Awareness Month and the South African Organ Donor Foundation needs you! Organ donation is at a serious shortage in South Africa. There are an estimated 4300 people on the transplant list and that number grows every day. The shortage of potential organ donors is reaching critical levels and the Organ Donor Foundation needs to create as much awareness as possible. By becoming an organ donor, you can potentially save seven lives. Every

organ donor can donate their heart, liver, pancreas, two lungs and two kidneys, possibly saving seven peoplesâ&#x20AC;&#x2122; lives. By donating your corneas, skin, heart valves and bone tissue you can help up to fifty more people. There is no better way to let your legacy live on. Bone tissue transplants, called Bone Allografts, are the second most common transplants performed on patients;

second only to blood transfusions. Unlike organs, bone doesnâ&#x20AC;&#x2122;t need to be compatible so anyone can donate it and anyone can receive it. Anyone from the ages of 16 to 80 can donate bone tissue. There are some factors that influence compatibility but each case is assessed individually. Becoming an organ donor is completely free of charge and all medical

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expenses are covered by the hospital from the moment of diagnosis of brain death. Remember that any gift or donation is up to the recipient’s family’s discretion and you will not receive any sort of payment for your organs. The decision to donate your organs means giving a gift of life and trading in organs and tissue is illegal. Donating your organs does not delay the funeral or inconvenience the bereaved family in any way. The organs are harvested as quickly as possible and the body is released back to the family without delay. The donor’s dignity and respect remains the top priority at all times. The organs are removed discreetly and the body is not disfigured in any way. Becoming a registered organ donor is extremely easy. Visit www.odf.org.za and fill in the simple registration form or call 0800 22 66 11 toll free. Once registered,

you will be sent an organ donor card to keep in your wallet and organ donor stickers to stick on your driver’s license, on your ID and on your medical aid card. Once you are registered to be an organ donor, tell your family about your decision. It can help save time if they know your wishes and can inform doctors and medical personnel what you would like done with your remains. Make sure they understand if there are any organs or tissues you would not like to be donated and any other specific preferences you may have. Families don’t like to discuss morbid topics such as death but it is important that someone can speak for you when you are no longer able to. While you are telling your family about your new organ donor status, encourage them to register too. If you should happen to change your mind and decide not to donate your

organs after your death, simply tear up the registration card, remove your stickers and inform your family. Everyone can do their small part to raise awareness for organ donation. After you have registered, you have an option to invite a friend. They will get an email with a link to sign up and can invite other people in turn. You can also like and share the Facebook page ‘Organ Donor Foundation of SA’ so that your Facebook friends can help spread the word. Follow the Organ Donor Foundation on Twitter under @ OrganDonorFsa. Organ donation is something you don’t think about until you need it – don’t wait until it is too late. This August, get yourself and your family registered and be proud of your positive status. You may end up saving seven lives!

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health habits

Prevention Cold and flu season is here. Some people manage to get through the winter with barely a sniff, but the average adult suffers from three colds a year. You might think you are healthy but your immune system may not be as optimal as you think. We all know that an ounce of prevention is better than a pound of cure so here are six ways you might be dragging your immune system down.

IS BETTER THAN CURE!

health habits

YOU FOCUS ON THE NEGATIVE

YOU DON’T DRINK ENOUGH

Fluids, that is. There is a reason doctors push fluids on you when you’re sick. Your body needs plenty of fluids to flush out toxins and fight the flu. Tea, coffee and juices are acceptable sources but watch the calories. Water is by far the best thing for you when you’re sick, and when you’re not. How much you should drink per day varies from person to person, but you know you’re drinking the right amount if your urine is a pale yellow.

YOU CAN’T CONTROL THAT SWEET TOOTH

Eating too much sugar isn’t only bad for your hips, it gives your immune system a knock too. A study published in the American Journal of Clinical Nutrition reported that consuming 100g of sugar (roughly three cans of Coke) significantly stalled the ability of white blood cells to kill bacteria for up to five hours afterward. If you can’t control your craving, try eating fruit for the sweetness. Dark chocolate is another healthier alternative if you have to have the chocolate.

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It might sound far-fetched but having a good outlook on life is actually good for your health. A study done on law students showed that their immune systems mirrored how they felt about school. When they felt positive and did well, their immune system was better equipped to handle illnesses. When they were worried about school and felt negative about it, their immune system slowed. Look on the bright side and your immune system will too.

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YOU DRINK YOUR VITAMINS

Taking a daily multi-vitamin is a good idea to stay healthy if you know you don’t eat right, but your immune system is likely to be healthier if you rather get those vitamins and minerals from a more natural source – fruit and vegetables. Loading up on vitamins and supplements is also not a good idea. This has not been proven to help the immune system; on the contrary it could make you sicker. Too much Vitamin C and zinc can cause stomach cramps, nausea or diarrhoea. The same goes for children. It is better to get their vitamins from food than from a pill. Although children’s vitamins can be bought off the shelf and taste like sweets, remember that they are still drugs. They can be toxic when taken excessively.

06 04

STRESS! STRESS! STRESS!

Are you seriously stressed? It’s not a coincidence that people tend to catch a cold after a big work deadline. A report by the American Psychological Association says that long term stress weakens the responses of your immune system. Furthermore, if you become stressed while you have the flu, your symptoms can get worse. Try to find better ways to manage your workload, or at least try to leave work at the office. A weekend away or a night without the kids can do a world of good, or have a spa day and massage those worries away. Indulge yourself – it’s for your health!

YOU’RE A NIGHT OWL

There is a strong link between getting enough sleep and having a healthy immune system. Not just any sleep will do though. Restorative sleep is the key, this means enough sleep to get the body back into fighting shape. When you get less sleep than what you need, you build up sleep debt, and sleeping late on weekends or having an afternoon nap does not make that up. Sleep needs vary from person to person but the average adult needs 7-8 hours a night. Teens need 9-10 hours, children need at least 10 hours and pre-schoolers need a minimum of 11-12 hours. Getting to bed at a time when you know you can sleep at least 7 hours will go a long way to keeping colds and flu at bay.

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regular get physical dose

Six Pack Abs

Kitchen

It’s true that abdominals are like any other muscle; to create definition you have to train them and give them rest to recover. We all actually already have the infamous ‘six pack’ but most of the time it is covered by a layer of fat, so you have to get rid of the fat layer first for the muscles to show. Spot reduction is a myth. The theory that by training and focusing on your abdominal area you are going to lose weight only in that area is a myth. Your body decides where you will lose

fat first and last. You can’t change that. Some body types really struggle to lose fat around the waist area and it's also the first place where fat gets deposited. But there is hope. So how do we get those ripped abs? It starts with your diet. As the old saying goes, “you are what you eat” and abs are definitely made in the kitchen. It is vital to make sure that you have the right foods at hand or in the kitchen.

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By Anna Wood

The question I get asked most of the time would probably have to be: “What exercises can I do to get a six pack?” As you are reading this statement you are most likely asking the same question. People think the secret to a six pack is doing a lot of abdominal crunches day in and day out, but you couldn’t be more wrong.

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are made in the

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HERE ARE 10 STEPS TO FOLLOW TO GET YOUR ABS TO SHOW AND LOSE BODY FAT:

DRINK TWO TO THREE LITRES OF WATER PER DAY

Water is essential for the functioning of our nervous, skeletal, circulatory, digestive, and even respiratory systems. Drinking water also aids weight loss by speeding up your metabolism and curbing your appetite.

1 =

DO NOT SKIP BREAKFAST

Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full.

Having breakfast kick-starts your metabolism, provides your body with nutrients.

EAT FIVE TO SIX SMALL MEALS PER DAY

You will increase your energy levels, accelerate muscle growth, and speed up your metabolism without storing fat. In fact, frequent eating will actually allow you to eat up to 50% more calories without storing fat.

ONLY CHEAT WITH ONE MEAL, ONCE A WEEK

It doesn’t help that you control your calories during the week and then over indulge over weekends. Only have one cheat meal a week – but don’t overdo it!

INCLUDE HEALTHY FATS IN YOUR DIET

Not all fats are bad for you, nor will all fats cause weight gain. In fact, there are good fats that your body requires to function and even to lose weight. Include the following fat rich, healthy foods in your diet: avocadoes, raw nuts, salmon and olive oil.

CONSUME LOW GI CARBOHYDRATES

The GI index is a ranking of foods based on how quickly they raise blood glucose levels. If the main sources of carbohydrates in your diet are bread and potatoes then try switching to sweet potatoes and brown rice.

EAT PROTEIN WITH EVERY MEAL

STOCK YOUR KITCHEN WITH HEALTHY FOOD

If there are chocolates and chips in your kitchen, they will be calling your name to eat them. If there is healthy, convenient food to snack on you have no choice but to go for the healthy option. Try apples and berries.

SWAP A CUP OF RICE FOR A CUP OF VEGETABLES

You can save between 100 and 200 calories by reducing the portion of starch on your plate and increasing the amount of vegetables which will also include many vital minerals and vitamins.

10 EXERCISE Exercise has so many health benefits. Doing regular cardio and weight training exercise will tone your muscles and help you get to your weight loss goals a lot faster.

get physical

the ground. If you can’t keep your lower back on the ground, don’t lower your legs – keep them at 90° until you get stronger. Do three sets of 15 reps. If this exercise is too difficult for you, you can do it without the weights.

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WORK THOSE ABS! After you have got your diet perfectly sorted and are focusing on a strength and cardio training program, then we can look at a few abdominal specific exercises.

BICYCLES: Lie on your back and lift your torso with your hands

ARM & LEG EXTENSIONS: Lie on your back holding 2kg weights in each hand, your arms extended past your head, slightly lifted off the floor and your legs lifted to 45° off the floor. Start by bringing your arms overhead and at the same time bring your legs up to a 90° angle with the floor. The goal should be to try and reach your arms up to your ankles while not letting your lower back arch off

CORE & OBLIQUE BUSTER: Start in a push-up position with your legs hip distance apart. Bring your leg up until you touch your knee to the opposite elbow. Hold your knee at your elbow for three seconds and then change to the other leg. Do three sets of 15 reps.

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by your ears, elbows open and your knees lifted at a 90° angle to the floor. Touch your elbow to the opposite knee and repeat with the other side. Do three sets of 20 twenty reps with a 10 second rest between sets.

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nutrition

Nuts Going

for Coconuts

Coconut oil has always had a bad reputation. It is extremely high in saturated fats, and until recently we all thought that was a bad thing. Weâ&#x20AC;&#x2122;ve always been told that too much saturated fat causes artery-clogging cholesterol, putting us at a higher risk for heart disease. However, massive studies involving hundreds of thousands of people have shown that saturated fats donâ&#x20AC;&#x2122;t cause the bad kind of cholesterol at all â&#x20AC;&#x201C; in fact, they improve it!

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anything in the kitchen. It is firm at room temperature and melts into a liquid when heated slightly so you can use it as a solid or a liquid. It has a high smoke point so it is good for cooking at high temperatures such as stir-frying. Coconut oil can be used as a dairy-free alternative to butter and can even be used as coffee creamer substitute. Because it is a high fat food, moderation is key. Nutritionists recommend eating at least 1 tablespoon daily to reap all the benefits but no more than three tablespoons per day. It is even better when the daily amount is spread out over the course of the day. The benefits of coconut oil don’t end in the kitchen. Used in solid form, it can be applied to the skin as a moisturizing lotion, use it on your hair as conditioner, rub it on as a sun block before hitting the beach and you can even use it to treat your baby’s nappy rash. When buying coconut oil, look for key words such as ‘virgin’, ‘organic’ and ‘unrefined’. The more pure it is, the more benefits you will gain from it. Refined coconut oil has a higher smoke point than virgin oil so it may be better for cooking with. Research brands online to find ones that avoid using harsh chemicals to refine their oil. Coconut oil is a miracle do-it-all product that works for anything and everything. Visit your local health store today and start exploring the amazing advantages this misjudged oil has to offer.

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This is why science has said sorry to coconut oil. It is one of the richest sources of saturated fat known to man and these recent studies make it worth its weight in gold. The other interesting thing about coconut oil is the make-up of these fats. Coconut oil doesn’t contain your average, run-of-the-mill saturated fats that you would find in steak or cheese. Most dairy and meat we eat contain long chain fatty acids, but coconut oil has medium chain fatty acids which are metabolized differently. They go straight to the liver from the digestive tract, where they are used as a quick source of energy and turned into so-called ketone bodies, which can have therapeutic effects on brain disorders like epilepsy and Alzheimer’s. One obvious thing that we can see

about coconut oil is the health of the people who eat coconut regularly. In the Western world, coconuts are seen as ‘exotic’ and consumed primarily by the health conscious. However, there are many parts of the world where coconut is a dietary staple that generations have thrived on. Perhaps the best example of this is the Tokelauans, a territory of New Zealand in the South Pacific. Over 60% of their diet is from coconuts and they are the highest consumers of saturated fats in the world. But these people are in excellent health with no evidence of heart disease within the whole population. In our overweight world, nutritionists are always looking for more ways to help people lose weight. Coconut oil may be one of the answers. It can help overweight and obese people in two ways. Because of the way the medium-chain fatty acids are metabolized, coconut oil can increase energy expenditure compared to the same amount of calories from longer chain fats. This means that it will burn fat (and it has been proven to burn that dangerous abdominal fat too) when consumed with a calorie controlled diet. Coconut oil also keeps you feeling fuller for longer, meaning your appetite is decreased and you feel hungry less often. A study was done where varying amounts of medium and long chain fatty acids were fed to six healthy men. The men who had the most medium chain fats ate, on average, 256 fewer calories per day. Another study done with fourteen healthy men discovered that those who ate the most medium chain fats at breakfast ate significantly fewer calories at lunch. Although these studies were small and conducted over a short time, they show promising results. If these effects were to persist over a long period, it could have a dramatic influence on body weight. Coconut oil can be used in almost

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Eastern Cape

M B

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

ISSUE 10 2016

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

Mosselbaai Apteek........................................(044) 691 3456 10 Market St | Mossel Bay | 6506

Mosskem Pharmacy......................................(044) 601 6700 Spar Ctr | Kompanjie Ave | Hartenbos | Mossel Bay | 6520

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

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

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

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

Oos Kaap Apteek..........................................(042) 295 2160 54 Main St | Humansdorp | 6300 P

Protea Pharmacy George..............................(044) 874 3124 92 York St | George | 6529 Q

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

Kei Chemist Pharmacy ................................ (047) 491 4555/8 Shop 2 | Masonic Complex | cnr High and Bell Street | Butterworth | 4960

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

Kenton Pharmacy ..................................... (046) 648 1229 40 Kenton Rd | Kenton-on-Sea | 6191

Seaview Pharmacy .................................... (041) 378 2182 SPAR Centre | Van Reenen Rd | Seaview

Kloof Apteek ............................................. (042) 273 1506 10d Main St | Joubertina | 6410

Schuin Villa Pharmacy ..................................(041) 364 2109 322 Cape Rd | Newton Park | 6045

Leach Pharmacy ....................................... (046) 624 1648 Heritage Mall Shop 2 | | Cnr Biscay Rd and Gluckman St | Port Alfred | 6170

Wallace's Pharmacy ................................. (046) 622 7320 Shop 1 Pepper Grove Mall | African St | Grahamstown | 6139

Luke Pharmacy ........................................ (047) 489 1827 Cnr Warner & Evelyn Str | Idutywa 5000

Watson & Brink Pharmacy ....................... (044) 272 2184 73 Hoog St | Oudtshoorn | 6625

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INDEPENDENT PHARMACY NETWORK

Wilderness Pharmacy ................................ (044) 877 0621 223 George Rd | Wildernis | 6560

Free State B

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

Village Square Apteek ..................................(058) 303 1016 3 Baartman Street| Village Square Centre

Elizabeth Street Pharmacy........................... (057) 352 1729 Shop 46 Checkers Centre | Cnr Heeren St and Arrarat Rd | Welkom | 9459

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

Acacia Apteek ....................................... (012) 252 4343 Sieluig Centre #1 | Maclean Str | Brits | 0250

Geen & Velleman Pharmacy...................... (056) 811 2161 44 Middel St | Parys | 9585

Gauteng

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

Arrie Nel Apteek ....................................... (012) 543 0615 29 Jan Booysen Str | Annlin | 0192

Arrie Nel Montana ................................... (012) 548 1721 Zambesi Junction | Zambezi Dr | Montana | 1059

Manguang Pharmacy .................................. (051) 435 1451 8 Coetzee Street | Fichardt Park | Bloemfontein | 9301

Masupatsela Pharmacy.................................(057) 355 1148 Shop 1 | Kgotso Shopping Centre | Constantia Street | 9460

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

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

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

ISSUE 10 2016

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

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INDEPENDENT PHARMACY NETWORK

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

Doringkloof Pharmacy ............................... (012) 667 3451 Shop 60-61 | Doringkloof Mall | Cnr Aster St and Lupin Ave | Doringkloof | 0157

ISSUE 10 2016

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East Park Pharmacy ................................ (011) 816 1500 10 Cloverfield Rd | Dersley | 1559 Eastern Suburbs Medicine Supplies Pharmacy...(011) 828 8003 123 Rietfontein Rd | Primrose | 1401 Eldomed Pharmacy . .................................. (011) 945 3441 Shop 3 Shoprite Centre | Eldorasopark | 1820

Clinicross Dispensary Alberton ................. (011) 869 7938 67 Clinton Rd | New Redruth | 1449

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

Clinicross Brackenhurst ............................ (011) 867 1726 38 Hennie Alberts St | Brackenhurst | Alberton | 1448

Ennerdale Pharmacy . ............................... (011) 855 0779 46 Allie Cres | Ennerdale Ext 9 | Ennerdale | 1830

Concordia Pharmacy ................................ (012) 361 1339 426 Rodericks Str | Lynnwood | 0002

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 Damdoryn Pharmacy ................................ (012) 253 5202 Shop 13 Damdoryn Shopping Centre | Cnr R512 and Old Rustenburg Rd | Hartbeespoort | 0216 Danmed Pharmacy ......................................... (012) 386 5307 Cnr Dan Rd and Hepburn St | Danville | 0183 Docville Pharmacy .................................... (011) 693 1147 53 Homestead Ave | Greenhills | Randfontein | 1759

Featherbrook Pharmacy .......................... (011) 662 2875 Shop 3b Section 21 Feather Brook Business Park | Cnr Eagle Rd and Riviera Lane | Krugersdorp | 1739 Frik Pretorius Pharmacy .......................... (016) 981 2092 5 Flaubert Str | Vanderbijlpark G

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INDEPENDENT PHARMACY NETWORK

Greenways Pharmacy .............................. (011) 827 2797 Shop 1 | Lambton Court | 138 Webber Rd | Johannesburg | 1401 H

Hanrimed Apteek ..................................... (011) 740 9377 371 Voortrekker Ave | Cnr Voortrekker Ave and Hyland St | Brakpan | 1541

Hlulani Pharmacy .................................... (016) 592 5027 S 65566 Moshoeshoe Str | Zone 14 | Sebokeng

Kalapeng Randpharm Pharmacy............... (011) 805 8688 Shop 21 | 185 Old Pretoria Rd | Midrand City Center | Midrand

Hoppies Pharmacy .................................... (011) 362 1784 51 3rd St | Springs | 1559

Kalapeng Station Pharmacy...................... (012) 805 4120 509 Paul Kruger Str | Pretoria

Kalapeng Sunnyside Pavillion Pharmacy .. (012) 440 2244 Pavilion Centre | Cnr Esselen & Celliers Str | Sunnyside

Jaap Van Reenen Apteek...................... (016) 362 0050/1 Loch Str 30 | Meyerton

ISSUE 10 2016

Henda Apteek ......................................... (012) 997 0300 Shop 1 Winmore Vil Centre | Cnr De Ville Bois Mareuil Moreleta Park | 0181

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

Healthmed ............................................... (011) 823 4562 137 North Rand Rd | Tower Centre | Eastrand | 1462

Kagiso Pharmacy...................................... (011) 410 1970 2904 Sebenzisa Dr | Kagiso | Krugersdorp | 1754

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Hartmed Pharmacy .................................. (012) 259 1405 Shop 3A | Sediba Shopping Centre | Die Ou Wapad St | Pretoria | 0216

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INDEPENDENT PHARMACY NETWORK

Khutsong Pharmacy . ................................ (012) 801 4248 Cnr Tsamaya & Hinderla | Mamelodi East Kinross Pharmacy. ..................................... (017) 687 1148 Shop 1 | Swanglo Building Medical Centre | Main Str Kinross

ISSUE 10 2016

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Kismet Pharmacy . .................................... (012) 374 4541 272 18th Ave | Laudium Kloof Road Pharmacy ............................. (011) 616 3435 17 Kloof Rd | Bedfordview Krugersdorprand Pharmacy ................... (011) 660 6565 Cnr Human & Market Str | Krugersdorp L

Lab Pharmacy ...................................... (018) 787 3971 54 van Zyl Smith Str | Carltonville Lancaster Pharmacy .............................. (011) 880 1196 99 Lancaster Ave | Craighall Park Le Roux Pharmacy .......................................(012) 252 4555 Safari Shopping Centre | 14 Cnr Hendrik Verwoerd and Van Velden St | Brits | 0250 Lethabo Pharmacy .................................. (016) 971 4938 Van Staaden Str 4 | Vaalpark Lunar Pharmacy ..................................... (011) 869 7500 58 Fourth Ave | Alberton North | 1449 Lydenburg Pharmacy ..................................... (013) 235 2321 56 Kantoor St | Lydenburg | 1120

Lyttleton Pharmacy ................................. (012) 664 5809 Lyttelton Centre | 99 Cantonment St | Lyttelton Manor | 0157 M

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 Nikita's Pharmacy.........................................(011) 855 5064 Starling Rd | Lenasia South | 1829

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INDEPENDENT PHARMACY NETWORK O

Randfontein Village Pharmacy . ................ (011) 412 3310 57 Main Rd | Randfontein Rapha Pharmacy ....................................(011) 648 242545 Raleigh St | Johannesburg | 2198 Rock Cottage Apteek.....................................(011) 794 7021 C/O John Vorster & Cristiaan De Wet | Rand Park Ridge | 1732

Petervale Pharmacy .................................. (011) 803 7363 Cambridge Crossing Centre | Cnr Witkoppen & Stonehaven Str | Paulshof

Rynfield Pharmacy . ................................. (011) 849 1826 31 Miles Sharp Str | Rynfield | Benoni

Pharmacentre Pharmacy Waverly .......... (012) 332 1525 Shop 55 | Waverly Plaza | 1116 Hertzog Str | Villeria | 0186

Sanurama Pharmacy . .............................. (011) 852 2044 B002 Lenasia Square | Link Station Place | Lenasia | 1827

Pharmacy at SPAR Dely Road ................... (012) 348 4737 17 Newlands Plaza | Dely Rd | Pretoria | 0049

Schoemansville Apteek .......................... (012) 253 0305 Schoemansville Shopping Complex | Cnr St Monica and Devalera St | Schoemansville | Hartbeespoort | 0216

ISSUE 10 2016

Rooihuiskraal Pharmacy . ......................... (012) 661 2523 208 Panorama Weg | Centurion

Petersfield Pharmacy ............................... (011) 811 3680 Shop 9 | Springgate Centre | 47 Paul Kruger Str | Springs

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Orchards Pharmacy ................................ (012) 549 1304 Shop 8 Orchards Shpping Centre | 19 Garden Ave | The Orchards | 0182

Pharmacy at SPAR Willow Way ...... (012) 807 1349/0461 Shop 9 | Willow Way Shopping Centre | Lynwood Rd | Pretoria

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INDEPENDENT PHARMACY NETWORK T

ISSUE 10 2016

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The Medicine Shop Pharmacy ................ (012) 346 4317/18 Shop 11 | Groenkloof Plaza | Pretoria | 0001 The Ointment Jar Pharmacy ........................ (087) 941 4079 Shop 5 | Darepa Court | Cnr Louis Botha | Stigland Ave Tirisano Pharmacy ........................................ (012) 797 3046 1533 Block F | Soshanguve | 0152 Townsview Pharmacy .................................... (011) 683 7008 65c Main St | Rosettenville Ext | Johannesburg | 2190 Trichardt Straat Pharmacy............................ (012) 379 2600 450 Karel Trichardtstraat | Mountain View | Pretoria 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 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 |

Kwazulu-Natal A

Austerville Pharmacy ....................................(031) 461 2023 11d Clinic Rd | Austerville | 4052 Central Pharmacy.........................................,(035) 799 3910 5 Bellingham Park | Richards Bay | 3900 E

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

Kranskop Pharmacy ............................. (033) 444 1875 Shop 9 | Fesi Mall | Taxi Rank | Kranskop | 3268 L

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

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INDEPENDENT PHARMACY NETWORK

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

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

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

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

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

Stanger Pharmacy .................................. (032) 551 1828 Shop 8 Whitehouse Centre | 13 Chief Albert Luthuli St | Stanger | 4449

Kalapeng Libra Pharmacy.......................(015) 297 1046 94 Landros St | Polokwane | Limpopo | 0699

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

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

Kalapeng Steelpoort Pharmacy ................ (013) 230 9321 Business Centre | Rodum Dr | Steelpoort

Khanimamba Pharmacy .......................... (014) 784 4683 Shop 6 | Northam Shopping Centre | Thabazimbi Rd | Northam | 0360

Lebowakgomo Pharmacy ....................... (015) 633 7403 Shop 4 | Lebowakgomo Plaza | Lebowakgomo Lepele-Nkumpi Rural

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

Libra Pharmacy ...................................... (015) 297 1046 94 Landros Mare Str | Pietersburg

ISSUE 10 2016

Remedia Pharmacy ..................................(034) 981 4748 215 Utrecht St | Vryheid | 3100

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

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

Limpopo

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INDEPENDENT PHARMACY NETWORK M

ISSUE 10 2016

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

Bosbokrand Pharmacy ............................ (013) 799 0788 Bushbuckridge Centre | Main Rd | Bosbokrand C

Cosmos Pharmacy .................................. (017) 647 3446 Cnr Eeufees and Du Plooy St | Bethal | 2309 D

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

Pharmacy at SPAR - Onverwacht ............ (014) 763 5146 Sunset Point Plaza Shopping Centre | Shop No. N | Cnr Joe Slovo and Drift St | Ellisras | 0557 Pharmacy at SPAR - Nzhelele.......................(015) 970 4641 Nzhelele Valley Shop Centre | Shop 2,3,4 and 5

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

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

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

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

Mpumalanga A

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

Olifants Pharmacy .................................. (013) 282 5817 Shop 12 | Wonderpark | 29 Walter Sisulu St | Middelburg | 1050

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INDEPENDENT PHARMACY NETWORK

Osizweni Pharmacy...................................... (013) 752 7665 6 Ehmke Street | Nelspruit OK Sentrum Pharmacy ........................... (013) 656 1681 Metropolitan Centre | Cnr Botha Ave & Delville Str Witbank P

Pharmacy at SPAR Mahushu ................... (072) 648 2828 339 Bhekiswako Trust | Cnr Hazyview & Numdi

Mooney Close Pharmacy .......................... (014) 533 1168 2 Moony Close | Safari Gardens X8 | Rustenburg

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

Mooney Close Magalies Pharmacy ......... (014) 592 8968 Shop 8 | Magaliesview Centre | Rustenburg | 0300

Mooinooi Apteek .......................................... (014) 574 3133 Shop 13 Euronooi Shopping Centre | Cnr Wilkinson and Lonrho Dr | Mooinooi | 0325 N

Nissens Apteek ....................................... (014) 592 3387 118 B President Mbeki Dr | Rustenburg | 0299

Six Pharmacy ......................................... (054) 332 4501 45 Scott Str | Upington

North West

Nu Horizon Pharmacy .................................(014) 566 3366 Shop 1a Bafokeng Plaza | Sun City Main Rd | Phokeng | Rustenburg | 0335

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

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

Cachet Pharmacy .................................. (018) 294 4201 New Volkskas Bldg | 92 Steve Biko Ave | PotchefStoom | 2531

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

Harties Apteek ........................................ (012) 259 1946/23 Hartbeespoort Medical Centre | Cnr of R511 & Beethoven Street | Hartbeespoort | 0216

Tuscany Pharmacy........................................(014) 533 0482 Shop No 4 Tuscany Crossing Centre | Bokmakierie Rd | Cashan | 0299

Kalapeng Bapong Pharmacy ................ (012) 256 6447 Shop 8 | Keya Rona Shopping Centre | Bapong Kloof Pharmacy ............................................(014) 592 6251 56 Nelson Mandela St | Rustenburg | 0299

ISSUE 10 2016

Prieska Pharmacy ....................................... (053) 353 2729 28 Stewardt Str | Prieska | 8940

Nothern Cape

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

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Western Cape

G A

A. Stewart Pharmacy ............................. (028) 312 1410 Shop 9 Pick and Pay Centre | 81 Main Rd | Hermanus | 7200

ISSUE 10 2016

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Bantry Bay Pharmacy ........................... (021) 439 2290 29 Victoria Rd | Bantry Bay | Cape Town Braudes Pharmacy ............................... (021) 696 0561 31 Lawrence Rd | Athlone | 7764 C

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

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

Ladismith Pharmacy ................................. (028) 551 1070 32 Van Riebeeck St | Ladismith | 6655 Lutzville Pharmacy .................................... (027) 217 2926 14 Matzikama St | Lutzville | 8165 M

Constantia Pharmacy ..................................... (021) 794 3713 Shop 25 Constantia Village Shopping Mall | Spaanschemat River Rd | Constantia | 7806 Cylnor Pharmacy .......................................... (021) 855 3220 Shop 2 and 3 Cylnor Centre | Cnr Old Stellenbosch and Helderberg College Rd | Somerset West | 7130

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

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

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

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

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

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

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INDEPENDENT PHARMACY NETWORK

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

Namibia A

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

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

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

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

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

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

Walvis Bay Pharmacy ............................... (+264) 642 03777 7th Str | Walvis Bay

Steps To Health Pharmacy ................... (021) 712 5050 Kendal Rd | Plumstead | Cape Town | 7800 V

Waterstone Pharmacy ................................ (021) 852 0186 Shop 7 Waterstone Village | Main Rd | 7130

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ISSUE 10 2016

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

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

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

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Porterville Pharmacy.....................................(022) 931 2121 Voortrekker St | Porterville | 6810

Westport Pharmacy ................................. (021) 554 0052 Shop 19 Westport Square | Cnr Sandown and West Coast Rd | BloubergStand | 7441