Yes We Care

ISSUE 6 2015

Your Essential Guide to Living | Free Copy

E FREPY CO

SHINE

FROM WITHIN

THE BEST KEPT

CELEBRITY SECRET!

HOW TO CREATE

PERSONAL BOUNDARIES

Autumn

EDITION

LESS STRESS

MORE BALANCE Health Trends, Game-time Snacks, Is BMI Accurate, Excercise Intelligence...

AND MUCH MORE!

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ISSUE 6 2015

contents

EVERYONE HAS HEARD OF THE MEDICAL MARVELS LIKE ASPIRIN AND THE INFAMOUS LITTLE-BLUE-PILL. BUT WHAT ARE SOME OF THE NEW PHARMACEUTICAL DRUGS THAT ARE MAKING AN IMPACT ON OUR LIVES AND ARE SEEN AS NEW AND UPCOMING CELEBRITIES? www.we-care.co.za

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22

BALANCING ACT

08 12 14 17 20 22

Is BMI accurate?

All in your mind

Personal boundaries Don't panic!

Less stress, more balance

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40

Shine from within

HEALTH HABITS

26 28 30

43

ISSUE 6 2015

26

Dealing with head injuries

The best-kept celebrity secret Celebrity drugs

GET PHYSICAL

35

Exercise intelligence

NUTRITION

39 The percentages game 40 Game-time snacks 43 Best foods for brainy kids

REGULAR DOSE

04 Health Calendar 2015 07 Out & About 24 Health Trends 46 We Care Pharmacy Network Listings

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regular dose

Health Calendar

2015

January Skin Cancer Awareness Month (SunSmart) 4......................................................... World Braille Day 27.................................................... World Leprosy Day

February Healthy Lifestyles Awareness Month Reproductive Health Month Environmental Awareness Month 4........................................................World Cancer Day 9............................................ International Epilepsy Day 10-16............................................ STI / Condom Week 10-16................................ Pregnancy Awareness Week 22.............................. Healthy Lifestyles Awareness Day

March

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4

July Mental Illness Awareness Month

TB Awareness Month Balanced Lifestyle Campaign Health Awareness Month

ISSUE 6 2015

1.......................................... International Children’s Day 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..................................................................Youth Day 15-21........................................National Epilepsy Week 17-28...................................National Polio (2nd Round) Immunisation Campaign 21................................................ National Epilepsy Day 24-30............................... National Youth Health Indaba 24-28............................ SANCA Drug Awareness Week 26.........................International Day against Drug Abuse and Illicit Drug Trafficking

4-8................................................ School Health Week 8...........................................International Women’s Day 8-14.......................................... World Glaucoma Week 16-22................................ World Salt Awareness Week 12...................................................... World Kidney Day 20..............................World Head Injury Awareness Day 21.....................................................Human Rights Day 21....................................... World Down Syndrome Day 24............................................................ World TB Day

1-5........................................ Corporate Wellness Week 11................................................ World Population Day 18..........................................International Mandela Day 28................................................... World Hepatitis Day

August Bone Marrow Stem and Leukaemia Awareness Month (spans 15 August to 15 October) National Women's Month Organ Donor Month

2...................................... World Autism Awareness Day 7.........................................................World Health Day 17..............................................World Haemophilia Day 24-3............................ Global/African Vaccination Week 25......................................................World Malaria Day 29 April -17 May............. National Polio (1st Round) and Measles Immunisation Campaign

1-7................................... National Breastfeeding Week 1-7.................................................. CANSA Care Week 6-12...........................................Polio Awareness Week 4-10............................................. Rheumatic Fever and Rheumatic Heart Disease Week 9................................................. National Women’s Day 12.............................................. International Youth Day 15...............................Commencement of Bone Marrow Donation and Leukaemia Awareness Months 26-31........................ African Traditional Medicine Week 31.................................African Traditional Medicine Day

May

September

Anti-Tobacco Campaign Month Burns 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 21 September to 18 October) Muscular Dystrophy Awareness Month National Heart Awareness Month National Month of Deaf People National Oral Health Month

April Health Awareness Month

3-10....................................................... Hospice Week 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 17............................................ World Hypertension Day 17....................... International Candlelight Memorial 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

PUBLISHER: Free Radical Media Fanie Hendriksz Managing Director info@freeradicalmedia.co.za MANAGING EDITOR Nicola Weir editor@freeradicalmedia.co.za DESIGN & LAYOUT Aneska Meintjes: +27 82 851 1441 aneska@freeradicalmedia.co.za

1-8...................................................... Pharmacy Week 2-6..........................................Kidney Awareness Week 2-6.............................................................. Back Week 9...................International Foetal Alcohol Syndrome Day 9...........................................................World Sight Day 10.....................International Gynaecological Health Day 11....................... World Hospice and palliative Care Day 12................................................World Oral Health Day 14...National Attention Deficit Hyperactivity Disorder Day 21............................................... World Alzheimer’s Day 21-27.............................................. World Retina Week

IMAGES © iStockphoto.com, 123RF Yes, We Care Magazine is published bi-monthly

by Free Radical Media. Yes, We Care is subject to copyright in its entirety. The contents may not be reproduced in any form, either in whole or in part, without the written consent of the publisher. Unless specified, all rights are reserved in material accepted for publication. All letters and other unsolicited submissions (manuscripts, art, photographs and other materials) will be considered for publication unless clearly labeled ’not for publication’. All letters may be

23......... Commencement of Eye Care Awareness Month 26................................ World Environmental Health Day 28...................................................... World Rabies Day 26....................................................... World Retina Day 29........................................................ World Heart Day

October Bone Marrow Stem Cell Donation and Leukaemia Awareness Month (spans 15 August to 15 October) Breast Cancer Awareness Month Eye Care Awareness Month (spans 21 September to 18 October) Mental Health Awareness Month 1.............................. International Day for Older Persons 1.................................. National Inherited Disorders Day 8........................................................... World Sight day 9...........................Partnership against AIDS Anniversary 9.......... International Day for Natural Disaster Reduction 9-15..........................................National Nutrition Week 10............................................World Mental Health Day 9...........................................................World Sight Day 11-17............................................Case Manager Week 12..................................................... World Arthritis Day 12............................................... National Bandana Day 10....................... World Hospice and Palliative Care Day 12-2...................................World Bone and Joint Week 15....................... National Foetal Alcohol Syndrome Day 15.............................................. Global Hand Wash 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 18-24..... International Lead Poisoning Prevention Week 23..................... National Iodine Deficiency Disorder Day 24......................................................... World Polio Day 28-3......................................... November Stroke Week 29.......................................................World Stroke Day 30........... Commemoration of African Food and Nutrition Security Day

November Quality Month Red Ribbon Month National Disability Awareness Month (3 Nov – 3 December CANSA Men’s Awareness 2................................................ National Children’s Day 4-10...National Cardiopulmonary Resuscitation (CPR) Week 2-6.................................................SADC Malaria Week 6....................................................... SADC Malaria Day 9........................................................ World Quality Day 14................................................... World Diabetes Day 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 10................................. International Human Rights Day

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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Out

& About

Wild Horses Lodge

Contact us: Esmeralde Haasbroek – General Manager +27 83 64 000 24 +27 58 622 7000 info@wildhorses.co.za www.wildhorses.co.za

Soulstice Day Spa

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Located in the Northern Drakensberg in the Sterkfontein Nature Reserve at the foothills of the Drakensberg Escarpment, Wild Horses Lodge is the perfect location for a luxurious romantic getaway. With its panoramic views of the majestic Platberg Mountain and the vast Sterkfontein Dam, the Lodge is a masterpiece of architectural design in local sandstone and offers luxury accommodation, exquisite cuisine and a variety of activities centred around the dam and the abundant wildlife of the reserve and mountains.

Wild Horses Lodge consists of an accommodation wing, a dining room which opens onto an extensive terrace, a lounge with private library and a well-stocked wine cellar. A Koi pond, rim-flow pool, rose garden and landscaped indigenous garden complete the picture.

Wild Horses Lodge can be booked in its entirety for private functions.

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Cavalli Wine & Stud Farm aspires to both design excellence whilst embodying sustainable practices and is home to a world class equestrian facility, vineyards for its in house wine label, Cheval D'Or and a restaurant complex including a 280 seater function facility and art gallery, due to open in Spring 2013. The ideals of respecting the world we inhabit are embodied by a family owned estate with a vision to create a world class brand in the heart of Stellenbosch. The equestrian facility is often referred to as a boutique hotel for horses by visitors to the farm, the stables and arena were designed with passive design principles at heart and the result is breathtaking. The eminent horticulturists Keith Kirsten and Ray Hudson undertook the landscaping with the clients brief that the gardens should become an 'evolving tapestry' whilst rehabilitating the footprint of the land by planting thousands of indigenous plant and tree species so contributing to the Botanic Biosphere. Cavalli are members of the BWI (Biodiversity & Wine Initiative) , whose agenda is to conserve the endangered ecological zones of the Cape Floral Kingdom while maintaining their agricultural productivity. The wine currently includes the Warlord Red blend and the Rogue Pinotage/Malbec under its iconic label with plans to expand the range. The restaurant with a spectacular view of the vast Helderberg mountains plus the sheer investment of thought to the 'green' architecture and landscaping, looks set to be one memorable dining experience. +27 21 943 4230

info@cavallistud.com

www.cavallistud.com

On the outskirts of the Jacaranda City lies a tranquil haven designed to soothe your senses and create a sanctuary from the stress of urban living. Our experienced therapists are waiting to welcome you with a host of pampering experiences designed to meet your personal needs and lifestyle. Join us for pampering spa experience that will leave you revived, relaxed and rejuvenated. Our affordable rates will have you returning to us again and again.

Our expansive spa offers you a steam room, sauna and Swiss shower as well as tranquil indoor and outdoor relaxation areas.

All of these are available free of charge with any therapy or treatment over R300. We also stock a range of local and international skincare and body brands to help you maintain your spa experience back in the comfort of your own home.

We are proudly associated with Lombardy Estate, the magnetism between Lombardy Estate and Spas of Distinction was inevitable!

Our brands mutually emulate excellence, innovation and flair. +27 11 662 7500 +27 12 809 0444 www.soulsticedayspa.co.za

ISSUE 6 2015

Cavalli Wine & Stud Farm

balancing act

Is BMI

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Accurate ?

Underweight

16kg/m2 to 18.5kg/m2

Healthy weight 18,5kg/m2 to 25 kg/m2

Overweight

25 kg/m2 to 30 kg/m2

Obese

30 kg/m2 to 35 kg/m2

At some point in our lives we have all tried to lose weight. Many of us are still struggling down this meandering weight loss path filled with obstacles, detours and ill-informed advice that never seems to get us to that ultimate weight loss goal. In order for us to have a clear obtainable goal, we should start by asking the right questions. “How much should I weigh?” and “Is weight really the correct indicator of a healthy lifestyle?” The answer to this question is going to be very different from individual to individual but calculating a “healthy weight” is usually done with a formula examining your height to weight ratio. This is known as your Body Mass Index (BMI). But is BMI really the most accurate way of measuring whether or not you are overweight? By Anna Wood

balancing act

BMI IS A WAY of measuring the amount of fat in a person’s body. The BMI sum outcome is then used to decide whether a person is overweight or underweight by looking at a chart.

To calculate your BMI, take your body mass divided by the square of your height, this will give you your BMI in kg/m2. e.g.:

As I said previously, each individual’s weight loss goals will differ depending on a couple of variables. This is exactly why BMI is not the be all and end all of weight loss measurement.

BMI only takes your weight (kg)

A more accurate way to measure your under- or overweight status is to do a body fat percentage test. This is done using a skin fold test whereby your skin/fat is pinched by a calliper at certain standardised points on the body to determine the thickness of your fat layer. These measurements are then used with standard formulas to give you an estimated body fat percentage.

• For woman below 30 years a body fat % of 12- 23% is ideal.

• For woman between 30 and 50 years a body fat % of 16-23% is ideal.

• For woman over 50 years a body fat % of 16-25% is ideal.

What to do if your body fat % is too high?

If you find that your BMI falls in the “overweight” zone or that your fat percentage is too high, the best approach would be to follow a calorie controlled diet together with an exercise program that consists of both cardio and weight training. This should be done at least 3 to 5 times a week to help shed those extra kilos.

ISSUE 6 2015

The Problem in Only Using BMI

More Accurate Measurement Methods

What your body fat % should be:

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Ok, so you nearly fell off your chair when you saw the equation that seems to be something taken from an Einstein journal. Don’t fret too much about it before we take a look at 2 real life examples.

Ruth weighs 64kg and is 1.68m tall.

For her to work out her BMI she takes her height and multiplies it by itself (1.68 x 1.68 = 2.8224) she then takes her weight and divides it by this new value (64/2.8224 = 22,67). This means her BMI will be 22.67kg/m2. Ruth is pleased as she falls within the “healthy weight” category according to the BMI chart.

Then on the other hand we have Jason. Jason weighs a sturdy 80kg and is only a tad taller than Ruth at 1.69 m.

Jason is a fitness addict who works out 5 times a week and follows a very healthy diet to accompany his rigourous exercise regime. But there is a problem with Jason’s BMI measurement. According to the BMI chart Jason’s 28kg/m2 reading means he is overweight, when in fact he is the exact opposite.

This is simply the percentage of fat your body contains, and it can be a powerful indicator of your health.

Too much body fat on the outer layer is a good indication of organ fat (fat surrounding your organs) that is linked to chronic health problems such as high blood pressure, high cholesterol, heart disease, diabetes, and cancer. Too little body fat is also not good and can cause your body to enter a catabolic state, where muscle protein is used as fuel.

The only downfall of the body fat percentage test is that the accuracy of the measurement is very important. It is dependent on a person’s fat distribution, the technique and type of calliper used and a particular person’s ability to take the measurements properly as this can also influence the outcome of the correct measurement. For best results it is therefore highly recommended that the test be carried out by the same experienced professional, using the same technique and same calliper each time.

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mass ( kg ) ( height ( m)) 2

and height (m) into consideration, but individuals vary in bone density and muscle weight. In the fitness industry we divide individuals into different categories dependant on exactly these variables. For instance a body type known as Ectomorph describes a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually Ectomorphs have long thin limbs with stringy muscles while on the other side of the spectrum, Mesomorphs have large bone structures, large muscles and naturally athletic physiques. This is just one of the many other ways that fitness professionals categorise and examine an individual’s health and fitness levels.

As you can see, a person who is more muscular would tend to be classified as overweight, as in Jason’s case, or obese according to their BMI due to their excess amount of muscle and bone density. The same counts for weighing more on the scale. Weighing in at more than someone who is the same height does not automatically mean that you have more body fat than they do. That is why BMI might not be the most accurate way to determine if you are under- or overweight.

BMI also tells you nothing about where your body’s fat storage lies and when it comes to measuring certain health risks, especially heart disease, it is more important to look at areas you store fat than at the absolute amount of fat you are carrying.

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All in your

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mind

Information more than doubles every two years. One weekly edition of the New York Times contains more information than people were exposed to in a lifetime during the 17th Century. The top ten jobs in 2010 did not exist in 2004. Your brain is your competitive advantage in our rapidly changing world. By AndrĂŠ Vermeulen

THE ONLY WAY THAT PEOPLE will control the volumes of information and the rapid change that it brings about is with their brain. That is why this is called the Century of the Brain and the Millennium of the Mind.

If you want a competitive advantage, you need to have the ability to out-think, outlearn and out-create your competition.

This makes brain power your number one determiner of success.

Thinking, learning and creativity are the main functions of the brain. We

are all born with thinking, learning and creative potential, but we have to acquire appropriate skills in order to become competent. Potential without appropriate skills mean nothing. Potential with appropriate skills creates competence.

This means that mental skills can be developed and your brain power can be enhanced. All people think, learn and create, but we do it in different ways. There are however many factors influencing brain power:

Brain fitness Our brain has two hemispheres, but it does not mean that we will automatically use both brain hemispheres simultaneously.

Utilising both brain hemispheres simultaneously comes through consistent development and stimulation.

When we are born, all people start only utilising one brain hemisphere at a time in alternating fashion. This slows down our learning, thinking and creative capacity,

balancing act

Mindsets When we think negative thoughts and experience negative emotions, our brains release more inhibiting chemicals, which can have a direct impact on our performance resulting in mistakes or wrong decisions.

These inhibitors also weaken our immune system and drain energy levels, thus leading to ill health and poor physical and mental performance.

If we think positive thoughts and experience constructive emotions, our brains release facilitating chemicals, such

as serotonin and endorphins, that will transmit electrical messages between cells, strengthen our immune system, enhance mental activity and increase performance.

Know your mental strengths

If you want to reach the top of your game and out-think, out-learn and outcreate your competition, it helps to know how brain fit you are, what your preferences are in learning and thinking, and how you process information. All people are smart, but in different ways. This is how we impact the world and make a difference.

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13 ISSUE 6 2015

resulting in us having to work longer and harder, rather than faster and smarter.

The good news is that all people can become bilateral (which means engaging both brain hemispheres simultaneously), provided we are exposed to cross-lateral movements, such crawling, swimming, aerobics, and dancing from a young age.

This allows us to be able to learn, think and create faster and smarter because the sum total of the two brain hemispheres working simultaneously is much greater.

Research that Neuro-Link, a brainbased learning and development centre, conducted over the past 15 years indicated that 59 percent of people are still homolateral or moderately homolateral, resulting slower, longer and harder learning rather than faster and smarter learning. Thirty percent are bilateral, which means they use both hemispheres, but still use a dominant brain hemisphere more than the non-dominant brain hemisphere. Only 11 percent are fully integrated, utilising both brain hemispheres simultaneously.

Your level of brain fitness is an important aspect, impacting your performance significantly. Utilising both brain hemispheres simultaneously is a vital pre-requisite for you to out-think, out-learn and out-create your competition. Research indicates that the brain can become unfit in a period as short as five days without any stimulation. Yet, it is one thing for people to become brain fit. It is another challenge to stay brain fit.

Warming up the brain

Just as the body has to be warmed up to ensure peak physical performance, so too should the brain be “switched on” and warmed up if a person wants to achieve great mental performance. Yet, most people do not know how to “switch on” their brain and activate their neurological system for peak performance.

Unfortunately, when we experience too much stress, our brains may produce inhibiting chemicals, such as cortisol (the stress hormone) and morphine, that may slow down electrical transmission between brain cells and may even shut down certain areas of the brain. The good news is that many physical and mental actions can be taken to ensure that people do not “switch off” certain brain areas under pressure but rather stay in the “zone” where they can optimise their brain power, concentration and mental performance.

For more information or to do a brain profile assessment contact Neuro-Link at info@neurolink.co.za.

balancing act

How to create your

personal boundaries

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The concept of forming personal boundaries has received a bad rap, and understandably so. Sometimes enforcing your own boundaries can be tricky, or ends up causing conflict with those you love, but it doesn’t have to. Life Coach Mark Holsthousen shows you how.

I RECALL TEXTING on my phone while standing in a queue at a supermarket, and being sternly told by the lady in front of me that I was standing too close and had crossed her boundary. I apologised politely, without mentioning the boundary she had also crossed by interrupting my online conversation so rudely.

The fact is that boundaries create our own understanding of what allows us to function optimally.

They are the unspoken rules that we identify for ourselves that help us live and behave well. Ironically, this is what often causes problems for us as well. Boundaries are personally defined rules, not necessarily socially accepted norms, and for the most part, they are not communicated.

The result is a series of frustrating misunderstandings and offensive encounters with others who may not have the

same boundaries as our own.

My own example may seem silly, but the results of bad boundary management become far more significant when it comes to managing work and life. If you do not identify what you want to achieve and the boundaries necessary to achieve it, and then communicate those boundaries to others, then you do not give those around you the advantage of knowing when and how to engage you.

If you decide you want an hour each evening after dinner for “me time” – an hour dedicated to doing things that are important to you – you will need to set your boundaries and communicate them to your family and friends. Then you can allow yourself that time, and ensure those around you respect your goals. Here are a few questions you can to ask yourself as part of building stronger boundaries:

01

What do I want to achieve?

Establish what you want for the different areas of your life. Start with one area at a time and create a list.

02

What boundaries do I need to establish to achieve these?

Identify the rules you will need to put in place to get those results.

03

Have I communicated these boundaries?

What do you need to communicate and who do you need to tell? Decided whether you want to send an email, post a note on the fridge, or simply chat with those who need to know. Consider that you will need to “train” those around you to remember that you have boundaries they need to respect. Identify how you can make it easier for them so that you can avoid conflict with what, and how, you need to achieve your goals.

04

Have I reinforced these boundaries?

When a situation arises that conflicts with your boundary, remember you need to kindly and firmly emphasise your boundary, and then explain why if necessary Use these questions, and the answers you create for yourself, as guidelines and watch how you can create better understanding and make life easier for yourself and those around you.

Mark Holtshous en is a leading Executive Life Co ach at Cycan.

He facilitates tra nsformation in the personal an d working lives of his clients an d defines his areas of special ity as, “Passion, purpose and po wer – creating a life that matters ”.

Contact him at mark@cyc an.co.za Copyright Mark Holtshousen

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Working together around the world to provide 7 billion people access to high quality medicine, we innovate to satisfy unmet needs; make reliability and service excellence a habit; do what’s right, not what’s easy; and impact the future through passionate global leadership.

balancing act

The Anatomy of a

Panic Attack Inside the body and the mind

“Panic attack: An episode of acute and disabling anxiety associated with such physical symptoms as hyperventilation and sweating” – freedictionary.com By Jeanne Fourie-Hattingh

“I AM REMINDED OF THE ADVICE OF MY NEIGHBOR. ‘NEVER WORRY ABOUT YOUR HEART TILL IT STOPS BEATING." – E.B. WHITE

What is panic disorder?

One or two panic attacks do not indicate a panic disorder. A panic disorder develops when panic attacks are followed by an intense and persisting fear of another attack, intense worry about the consequences of panic attacks, for instance losing your mind, going crazy or

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Mental health professionals use the Diagnostic and Statistical Manual of Mental Disorders (DSM IV) to diagnose what we refer to as anxiety disorders. Anxiety disorders comprise of phobias, generalised anxiety disorder, obsessive-compulsive disorder, posttraumatic stress disorder, separation anxiety, childhood anxieties and panic disorders. Panic attacks can develop into a panic disorder.

According to the DSM IV a panic attack is an episode of intense fear or discomfort with an abrupt start that peaks within a few minutes and lasts at least some minutes.

The symptoms of a panic attack are divided into four categories: The first category has to do with the Autonomic Nervous System (ANS) and the symptoms are referred to as autonomic arousal symptoms. They include heart palpitations, accelerated heart rate and pounding heart, sweating, trembling or shaking and a dry mouth.

The second category involves symptoms of the chest and abdomen that include difficulty breathing, feeling of choking, chest pain or discomfort and nausea or abdominal distress. Due to the chest pain and difficulty in breathing sometimes experienced, a panic attack is often diagnosed at the emergency room, since it can be perceived by the person as a heart attack or another life –threatening condition.

The third category involves symptoms

of the mental state of the person such as feeling dizzy, light-headed, faint or unsteady; depersonalisation – a feeling of being distanced from the self e.g. you speak but it sounds far off; derealisation – the feeling that objects are not real and concrete, fear of going crazy, loosing it or a fear of passing out and fear that you are going to die.

The fourth category is general symptoms including the inability to regulate temperature and hot flushes or chills, numbness in the body or parts of the body and a tingling feeling, usually in the extremities.

17

What is a panic attack?

Characteristics of a panic attack according to the DSM IV:

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I REMEMBER A SPECIFIC hot summer day. I was on my way from work to the university where I studied part-time. The traffic was heavy. As I was sitting there stuck, something extremely frightening happened. One moment I was fine, and the next I was wondering what would happen if I were to die right there in the traffic on that highway. My heart was racing, a wave of nausea crashed over me and I was shivering despite the broken aircon.

I experienced an immense sense of terror and I was looking for any way to escape.

It must’ve been only a few minutes before the terror and fear started to ease off, but in a situation like that, the minutes feel like hours.

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dying and when these fears interfere with and limit a person’s daily functioning.

The above symptoms and characteristics are guidelines and can only be diagnosed by a medical and mental health professional. It is important, even if you suspect a panic disorder, to have any physical symptoms checked by a medical professional. But panic attacks are also often misdiagnosed as serious medical conditions or hypochondriasis. It is important to remember that, even if you feel that you are seriously ill or dying, you cannot die from a panic attack itself. This often helps to combat the fear and terror surrounding this unsettling experience.

What causes a panic attack?

A panic attack can occur when a person has been subjected to long term or severe stress. When the body has reached its stress threshold, even a little normal stress can then cause a panic attack to occur. Certain people are more vulnerable to panic attacks due to either biological or psychological and psychosocial factors.

A panic attack is also sometimes referred to as the fight or flight response, which is a primitive response to danger and threat. Our emotions are regulated by the limbic system in the brain. The amygdala, as part of the limbic system, is the fear center of the brain, and when startled, it bypasses conscious and rational thinking and immediately puts the body in emergency mode, ready to fight or flee. The limbic system is however unable to distinguish between real and imagined or perceived threats. In the case of a panic attack, there is no real danger, but due to a false alarm, the body goes into emergency mode. The consequences being a rush of adrenaline, heart palpitations, hyperventilation and other uncomfortable sensations associated with a panic attack.

Once panic has been experienced due to either a real or imagined threat, the body and mind associates certain psychological and/or biological reactions with panic. We then refer to this as a learnt alarm.

A learnt alarm can be anything internal or external associated with the first panic attack, like increased heart rate due to exercise, which then triggers another panic attack.

Treatment: There is Hope Although panic can be a horrific experience, it is not life threatening. Once we understand panic and the associations we make leading to learnt and false alarms, it may be less threatening and easier to manage. It is the anxiety about the panic that often leads to a vicious cycle.

Breathing: Breathing plays an important part in managing anxiety and panic. When we become anxious and panic, we hyperventilate, causing uncomfortable bodily sensations, increasing the panic. During panic, the whole system is hyper-aroused. By slowing down breathing, we can assist our system to return to a state of equilibrium.

Meditation and visualisation: Meditation and visualisation exercises are beneficial to our mental and physical health in general. It also relieves stress and protects us from stress related disorders. Mindfulness meditation has proven to be very helpful and there are also Mindfulness Based Stress Reduction Programs available.

Letting go: Although this may sound impossible, once we know what a panic attack is all about, we can let go of the terror and fear regarding this. Should you feel a panic attack coming on, work towards being OK with it. It is merely your body trying to protect you from imminent danger, but rationally you know that this is a false alarm.

Accept it for what it is and live through it – it will only last a few minutes.

Medication and therapy: Anxiety disorders and panic responds very well to pharmacological as well as psychotherapeutic interventions.

Exercise: Exercise helps the body to rid itself of excess stress hormones and adrenaline and produces feel good hormones, making us more resilient.

Jeanne Fourie-Hattingh (M-ECI Psych, M Ed Counselling) is a psychologist from George. With experience in clinical hypnosis, ego state-, solutionfocused -, dance and movement, play - and somatic experiencing therapy, her approach is holistic and person centred. For more information, contact her on 044 874 1241/1527.

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balancing act

Less stress

More balance With the intensity of life today, it is almost irrational to believe that getting through a day without some form of stress is possible. Stress affects every aspect of our lives. So, what can we do to moderate the immediate and long-term effects of the inevitable feeling of stress?

By Dr John Demartini

balancing act

is imperative to neutralise the intensity of these in order to gain a balanced and poised state of mind and being. The stronger our infatuations and/or resentments, the harder it is for us to adapt and the more chaotic our minds become.

Stress is actually a feedback mechanism to help us to be more authentic, productive and inspired or more balanced or poised with our perceptions.

Infatuations and/or resentments can occur in any of the seven areas of our lives (which are spiritual, mental, vocational, financial, family, social, and physical), and can be connected to anything that is perceived as offering more challenge than support or more support than challenge, such as business deals, relationships, family situations, and fantasies of anything that is unrealistic.

In order to assist people in neutralising the often highly emotionally charged effects of distress, I have developed a methodology that is basically a series of questions designed to neutralise the emotional charges caused by these infatuations and resentments, in order to bring back balance.

Finally, ask what the drawback would be if that particular event hadn’t happened. This is a powerful question to ask as it brings a new perspective into play in any situation.

In addition, a valuable exercise is to write down at the end of each day, what we learnt, what we accomplished and what we have experienced that we can be grateful for. The more gratitude we have in our hearts, the more events we will be given to be grateful for. Gratitude ensures a poised and balanced mind and transforms imbalanced distress into poised eustress.

We all deserve to have balance and this can be achieved quite easily by asking quality questions and not allowing our emotions and misperceptions to cloud our minds and unnecessarily distress our lives. This was one of the purposes of creating the Demartini Method - to transform poison into poise.

If something has happened where you see more challenge than support, ask what the benefits are. It is essential not to stop asking this question until you have managed to balance the perceived negative aspects with the benefits. This will neutralise your emotional and distressing charge. There are truly equal benefits to every situation and action.

Then ask, where do you do that particular challenging action? We judge people more harshly when we are unable to see that what is in them is also in us. As Aristotle believed, the see-er, the seen and the seeing are the same. Every human being has every character trait in some form. Sometimes we are too proud or humble to admit that what we see in others is in fact inside us. When we keep looking we will find that we have done that same thing we are resenting and challenged by.

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Use these three questions to start reducing stress and bringing back balance:

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About Dr John Demartini

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SINCE CHANGE IS INEVITABLE, we can define stress as the inability to adapt to an ever-changing environment.

The source of our perceptions of and response to stress is rooted deeply in our inner ecology and biology and relates to earlier predator and prey dynamics; either we fear the loss of something we require for sustenance (prey) or we feel fear of the gain of something that will interfere with or jeopardise our survival (predator).

Each of us has a unique set of values, things that are most important and highest on our list of priorities down to things that are lower on our list of values or priorities.

Predator and prey can be explained as becoming vulnerable and gullible, “prey” to that which supports our highest values, and skeptical and invulnerable, “predators” to that which challenges them. Our values dictate the way we perceive our world, make decisions in it and act upon it, and therefore governs our destinies and our adaptability to changing environments and therefore stress levels.

When we have difficulties adapting to the world, we feel stress. There are two types of stress: eustress and distress.

Eustress is essential. It is required to ensure maximal growth and development and involves embracing both the supportive and challenging events equally and simultaneously. Distress involves perceiving challenging events without equally and simultaneous supportive events. Distress can erode productivity and initiate apparent chaos in any one or more areas of life. It is common for people to both infatuate with (seek) and resent (avoid) certain people, activities, events and beliefs. These maintain balance through our lives. When we unrealistically expect supportive without challenging events to occur we add to our levels of distress.

Our infatuations occur when we perceive more support than challenge from a specific source, and distress occurs when we experience the fear of loss of that source. When our values are supported, our dopamine and oxytocin levels are elevated in our brains. Our infatuations are actually forms of addiction to these brain chemicals elevated. Conversely, our resentment occurs when we perceive more challenge than support, and the subsequent distress is a fear of the gain of the source of resentment.

Both our infatuations and resentments take up space and time in our minds, distracting and clouding our thinking. It

Dr Demartini is one of the world’s foremost experts on human behaviour.

He has dedicated his life to assisting others to live an empowered and inspired life. Dr Demartini has authored numerous books, his latest being Inspired Destiny and From Stress to Success. He has appeared in many documentaries including the groundbreaking movie The Secret. For more information, call the Demartini Institute in South Africa on +27 11 0119093 or visit www.DrDemartini. com. To receive a complimentary audio presentation by Dr Demartini titled: Staying Focused on Goals, visit www.DrDemartini.com.

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balancing act

Shine

Isobel Esterhuyse is a Master Transformation Life Coach, author and co-trainer and has lived a life of positive change using the techniques taught at the NLP Life Coach Training Academy. She has herself been through the process of gradual change and now brings her years of mastery to impart hardearned wisdom to you on how to find your true self and live each day radiant with positivity and inner confidence.

AS A CHILD, AND FOR SOME of us even as a baby, it is very easy to lose our own unique and perfect identity. This happens because our minds are programmed to record and absorb information through all of our senses to give us an idea about ourselves and life. We then create an image about ourselves and adopt beliefs about how good or bad we are. Most of the time this may not be true, but yet we

from Within

accept it to be, and project that “idea” of who we are into the world.

Not everyone comes from a loving family and many of us carry unprocessed events from the past where, for example, a teacher, family member or friend has told or perhaps done things to us that completely destroyed our self-worth and image. These ideas that we have accepted about ourselves and life then project onto our relationships, career, success, health and finances.

We need to literally re-program ourselves and let go of the hurt, sadness and guilt we carry with us. Our emotions are actually there to serve us, and if you are constantly depressed, sad, angry or negative it means that you are mentally programmed that way. Your upbringing, experiences, values, beliefs and culture have made you see yourself and life in an unwanted way.

Most of the time this programming results in a very low self-esteem!

Usually, when I ask someone to mentally bring up the image and feelings they have about themselves they bring up a very negative and unwanted picture. Our mind stores all of our information in mental pictures and if you believe that you are not good enough, the image will be poor and

worthless.

This is why it is important for women to identify their self-image so that they can change it. I believe that we have to stop and become aware of what we think and feel everyday – it is a vital indicator to tell us if we are living a purposeful life. We all want to experience joy and fulfilment on a daily basis but life has conditioned us to focus on survival and unrealistic expectations of what is good, beautiful, joyful and successful. Whether it lies in great things like traveling, walking, reading or in junk food, alcohol and smoking, we are always either seeking joy or avoiding pain!

The journey has to start with yourself – to deal with all your unprocessed events from the past, adopt new empowering beliefs, changing your perception about yourself and to let your emotions guide you to a fulfilled you! Our courses and workshops are designed to help you raise your consciousness in order to find more joy, fulfilment, success, health and happiness!

For more information on life coaching, NLP training and dealing with low self-esteem or anger, visit www.dynamicquantumcoaching.co.za.

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Isn’t it time you fell in love with your bed again?

At Sealy Posturepedic® our aim is to provide healthy, happy sleep every night, to give you a great day every day. We do this by tirelessly exploring new ways to give you more comfort, more support, and more delicious luxury. No wonder people who sleep on a Sealy are often heard saying... “I love my bed!”.

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Sealy South Africa

regular dose

Health trends

An end to

malaria?

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There are few things more enjoyable than an African Bush Safari, and there are few things more annoying that knowing you’re heading to a malaria area and you have to take anitmalaria tablets, just in case.

Cloning teeth the next step in medical breakthroughs

By the time most people realise their tooth decay needs serious attention, they’re faced with three options: dental implants, fixed bridges and false teeth. While the medical world continues to debate the ethics of stem cell research, it seems yet another treatment is being added to the list of stem cell regeneration.

Stem cells have the remarkable ability to develop into different types of cell in the body. According to the National Institutes of Health Stem Cell Unit in the US, when a stem cell divides, each new cell has the potential either to remain a stem cell or become a more specialised cell with a specific function, such as a muscle cell or a brain cell.

Dental researchers at the College of Dental Medicine at Nova Southeastern University are harnessing this natural phenomena in their labs where they have been successfully growing and harvesting human dental stem cells.

They have developed a stem cell therapy using the soft tissue, or pulp, inside teeth for growing new teeth after root canal treatment, or for replanting teeth.

Pre-clinical trial subjects who have undergone such treatments were able to eat and chew normally.

NSU intends to patent a "regeneration kit" that will allow dentists to deliver stem cell therapies to replace dead tissue inside a tooth, which may be a far better option in the coming years when it comes time for those new (and costly) sparkly whites.

But malaria isn’t just a disease to avoid on your bundu-bashing holiday. The World Health Organization states that more than 200 million people contract malaria each year. In less developed areas, malaria is a life-threatening disease.

The good news is that researchers are developing new ways to block the transmission of Plasmodium, the parasite responsible for human malaria, which could lead to a new strategy for controlling the spread of infection.

Two researchers from two continents have joined forces to develop new weapons with which to fight malaria. Wesley Van Voorhis at the University of Washington in the US and Oliver Billker at the Wellcome Trust Sanger Institute in the UK assembled an international research team to discover a new class of malaria transmission-blocking compounds that work by inhibiting a protein that is required by the parasite when it is infectious to mammals.

Their research showed that the Plasmodium sporozoite formation was blocked when mosquitoes fed on blood treated with the protein-inhibitor and that the compounds merit further development as a new therapy for malaria control.

health habits

First Aid

Dealing with Head Injuries

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Signs (what you see) and symptoms (what the patient tells you) of head injuries include:

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First aiders should have a good understanding of head injuries, the associated signs and symptoms and how to treat a victim with these injuries. By Walther Meyer

MANY DIFFERENT KINDS of trauma can lead to serious head injuries and such injuries are common causes of death in patients who sustain trauma during an accident. Approximately 70% of motor vehicle accident patients sustain some form of head injury, and in wilderness adventure pursuits, head injuries are the most common cause of death. Head injuries are often caused by a fall from a height or by a direct blow to the head.

The Three Parts of the Head

1

The skull, which consists of the cranium and the facial bones. The cranium consists of four bones and is a tough shell that protects the brain.

2

The brain.

3

Cerebrospinal fluid (CSF) that lies between the skull and the brain and cushions the brain from impact.

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Confusion Unusual behaviour Decreasing consciousness Unconsciousness Nausea and vomiting Blood or a clear fluid (CSF) leaking from an ear Unequal pupils Paralysis Seizures

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External head injuries (bleeding, bumps and contusions)

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Bruising around the eyes (“racoon eyes”)

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Bruising behind the ears (“Battle’s sign”)

health habits

Treating

someone with a head injury:

04

If possible ask another first aider or bystander to immobilise the patient's head and neck by holding it firmly without pulling upwards on the neck or twisting the neck.

05

If the patient requires CPR rather use the modified jaw thrust movement to open the airway than the head-tilt-chin-lift if at all possible.

06

If available give the patient emergency oxygen.

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Check for bleeding from an ear, if present do not try and stop it. Get help fast!

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If there are open head wounds present, control the bleeding with dry sterile dressings and enough pressure but try to avoid moving or impacting the spine in the process.

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As soon as possible arrange transport to a hospital, ideally via ambulance.

Walther is a qualified mountain guide and mountain skills instructor with over 21 years of personal mountaineering experience. He has climbed and guided in Southern and East Africa, South America, the USA and Canada. He is an active volunteer for the government emergency services (METRO) in the Western Cape, a member of Wilderness Search and Rescue and is a qualified Emergency Care Practitioner (Paramedic-Intermediate, BTLS-Advanced) and a registered First Aid Instructor. Visit www.wildmedix.com for more information on the courses that they offer.

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Call the EMS or ask someone else to do so while you treat the patient.

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Assess the patient to make sure they are breathing and what their level of consciousness is. www.we-care.co.za

There are two types of head injuries; open injuries and closed injuries.

Although open head injuries often bleed profusely and may be very intimidating to deal with, they are not necessarily as bad as they appear and may not be fatal. Closed head injuries are far more difficult to deal with as the bleeding and swelling takes place within the skull which increases the pressure on the brain and may lead to irreversible brain damage or death if not urgently dealt with in a hospital.

When confronted with a head injury it is important to remember that head injuries are often associated to spinal injuries and the injured patient should be treated as if he has also sustained a spinal injury at all times. It is possible for a well-meaning first aider to make the patient’s injuries worse by taking incorrect action. The basic concepts of dealing with a spinal injury patient are to keep the spine aligned at all times and to avoid twisting and bending movements of the body. Ideally the patient should not be moved without proper immobilisation equipment unless it is a matter of life or death such as pulling a victim from water or out of a burning vehicle.

In any emergency always remember to look, think and then act. Be calm and do your best. By helping you are making things better for the patient and you may save a life. First aiders are important people so get trained, save a life.

01

Always remember to check the scene for hazards and make sure you are safe before attending to the patient.

health habits

secret What do a primetime newsreader, a magazine editor, a celebrity chef, a film composer and a fashionista have in common? Read on…

By Shona Bagley

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The best-kept celebrity

A COUPLE OF YEARS AGO ON eTV primetime news, there was a light-hearted insert about a company that’s making tea from panda dung. At the end of the insert, newsreader Sally Burdett smiled wryly and said, “I think I’ll stick to my rooibos”.

Sally says, “I first started drinking rooibos in my teens as my early years would almost certainly have been dominated by British tea. The South African brew took a few years to filter through to our immigrant family.”

She’s now a complete convert to South Africa’s iconic drink. “I like the gentle flavour of rooibos. I almost always feel calmer after drinking it. I love the taste and it feels great to choose a drink that has undeniable health properties. I love my tea with a few muesli rusks on the side – it's a signal to my brain to take a break,” says this mother of two young children.

Having children opened Sally’s eyes to numerous other uses for rooibos. “When my little ones were in nappies I would use a cold, soaked

health habits

Newsreader, Sally Burdett

Editor of Fairlady Suzy Brokensha

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Delicieux serves family, friends and guests alike her characteristic favourite beverage: a spicy cup of rooibos and orange tea with a dusting of white chocolate. Café diners can order the rooibos and honey milkshake.

Another advocate of rooibos combined with citrus is Tiago Paulo, 340ml’s guitarist, and writer and composer for SA film Otelo Burning. He says he can’t get enough of homemade iced rooibos tea with citrus peel and honey.

Lest we get swept away on a wave of sensory indulgence, let’s not lose sight of the fact that rooibos has so many healthful properties. Rooibos has no kilojoules and contains no caffeine, and researchers have found that it can help to prevent and slow down cancer, reduce the risk of heart disease and strokes, prevent liver disease, lower blood pressure, boost the immune system, ease stomach cramps and other digestive disorders, relieve allergies and soothe itching skin.

Lucilla Booyzen, founder of SA Fashion Week, is a woman who’s obviously aware of rooibos’ health benefits, in addition to its delicious flavour. When asked if she had to choose the ingredients for her last meal, what they would be? Her answer: “I would not have a meal, just rooibos tea.”

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University of Johnson and Wales, Miami, USA. He served as president of the South African Chefs Association for 20 years and was elected President of the World Association of Chefs Societies (90 countries and 10 million members) to serve a term of four years – 1996 to 2000. He has been group food and beverage director for hotel chain Southern Sun for decades, so it almost goes without saying that rooibos – which he says, “is refreshing, good for you and tastes great” – would find its way into his dishes, too. He often uses it in cooking and says it can also be used to infuse with herbs for a marinade.

Genial, charming Billy is not the only food fundi who has discovered that rooibos is a very versatile ingredient in cooking. Current media darling Luke DaleRoberts, celebrity chef and owner of The Test Kitchen Restaurant and Pot Luck Club in Cape Town, has a signature Christmas dish of rooibos smoked salmon.

Gregg Oosthuizen, driving force in the kitchen at the Green Valley Restaurant at Dovehouse Organic Farm in Karkloof, KZN, recently told Witness Weekend, “Flavours that I am enjoying working with at the moment are limes, chilli, rooibos tea”. His signature dish consists of queen prawn and avocado, stacked with garden greens, grated beetroot and carrot marinated with tamarind and raw honey, topped with a charred nectarine salsa and balsamicglazed organic figs, splashed with rooibos syrup.

If you prefer your rooibos as a beverage rather than in food, and you’re in the area, drop into the Beverly Hills Hotel in Umhlanga, where the glamouristas meet for rooibos and citrus spirit High Tea signature cocktails. Less blingy is a small, French-inspired eatery in the village hub of Welgemoed. Serita Landman of Café

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rooibos tea bag dabbed on chafed skin to soothe rashes. I also gave it to them as a drink from toddler age and they now love their afternoon rooibos with a rusk or two.

It's also a perfect drink for breastfeeding mums because it rehydrates and calms any early mum stresses.” Sally has put her experience as a mother to use in her career – she also co-owns the production company Bun In The Oven that produces the parenting show Great Expectations.

Sally’s not the only high-profiler who has a rooibos habit. Suzy Brokensha, editor of Fairlady is partial to it, too. “I love the taste of it, and I love the fact that rooibos doesn’t keep me awake at night. Like a lot of people, I go through insomniac phases, and I find rooibos really helps with that. Also, it feels nourishing to me. I have quite dry skin, and I believe, based on my own observation, that rooibos has a more hydrating effect than other teas.”

Suzy has also discovered alternative uses for this proudly South African tea.

“I have put it in the bath to soothe sunburn, and have used it to dye fabric. And my hairdresser once used it to make a hair dye, which was gorgeous,” she says.

Suzy associates rooibos with warm, fuzzy feelings. “My husband grew up in a huge old house with the obligatory Aga churning away in the kitchen, and he has very strong memories of a pot of rooibos always stewing slowly on the stove, and the smell of that. So probably through that I associate the smell of rooibos with home and warmth and security.”

Iconic Master chef Dr Billy Gallagher has similar associations. “It's one of those drinks that is comforting and makes you feel relaxed and warm inside.” Billy’s accomplishments read like an honours roll.

A certified Master chef from Westminster College in London, he also holds an honorary doctorate in culinary arts from the

Master chef, Dr Billy Gallagher

Everyone has heard of the medical marvels like aspirin and the infamous little-bluepill. But what are some of the new pharmaceutical drugs that are making an impact on our lives and are seen as new and upcoming celebrities?

By Celeste Smith & Dr Melissa Smith

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health habits

Celebrity Drugs

health habits

Multiple Sclerosis

Novo Nordisk has a new drug called Tresiba. Launched early in 2013, the drug is a long lasting insulin analogue which lasts 40 hours instead of the usual 18 – 26 hours, resulting in much fewer injections for diabetics. On top of this very helpful effect, some reports even show that it could be beneficial for weight loss in non-

When you use the word “cure”, the corresponding drug has to be at the top of the list for celebrity status. Hepatitis C is a viral infection affecting the liver. The new oral drug, Sofosbuvir from Gilead, was cleared in 2013, has been making the gossip columns for being an all-out cure. It still has to be taken with side effect inducing drugs like ribavirin or interferon, but with an estimated 170 million people infected worldwide, if it lives up to the gossip this could be a new wonder drug.

In a big move GSK is making a major study of the drug daraplidib which will change the way we treat artherosceloris, not by removing plaque as originally intended, but by stabilising the hardened core of the artery and preventing rupture and the release of blood clots. This is a big gamble from them, but won’t we be grateful if it pays off? While they gamble on that, four major pharma companies are in a race to see who will be the first to kill off the PCSK9 protein associated with cholesterol. Those of us with high cholesterol will be able to take less pills, less often and with fewer side effects.

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A diabetes treatment that can help you lose weight?

A cure for Hepatitis C?

Cholesterol drugs taken less often and in lower doses?

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MS takes the pharmaceutical stage as the co-star to cancer. A debilitating disease caused by inflammation of the nerves, it had no real treatments just twenty years ago. To date most patients take their interferon treatments by injection with many unpleasant side effects. Sanofi brought out Aubagio, the third available oral pill, only late in 2012 which has quickly gained popularity, but the newest pill released in 2013 from Biogen Idec (BG-12) is touted as reducing relapse rates by 50% (20% more than Aubagio or the commonly used interferon) and significantly reducing brain lesions which form during attacks by 71% to 99%. The drug also slowed the progression of the disease by 38%. The drug has a known safety record with few side effects such as dizziness and nausea but these ease up after just a few weeks. We can’t wait for the official release in SA.

diabetics and preparation for approvals are underway.

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CELEBRITY STATUS IS BECOMING more elusive for drugs as the number of new pharmaceutical drugs released in 2012 peaked since big releases in 1996, but this also means that we can expect some great new meds when we go to see the doctor.

The competition for the spotlight is tough. Cancer drugs are in the lead with the most new approvals, accounting for 11 out of the 34 total in the US. This is most likely a result of having the best funding for research (thanks in part to that last fun run you did!). Some other major breakthroughs lie in diabetes, heart disease and neuromuscular diseases and even a possible cure for hepatitis C.

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Here to Stay: While we look forward to the new drugs, let us take a moment to look at some drugs we have recently gotten used to and come to love…

At the top of our list is Zofran Zydis Wafer (GSK). This little cure for all types of nausea disperses under your tongue in seconds. So fast in fact that it dissolves before you can find out if you can hold it down! And you thought there was no cure for that nasty hangover! It stops nausea instantly and is safe to use from 1yrs old.

During pregnancy the normal Zofran tablet that doesn't disperse can be used and works just as well. Originally developed for chemotherapy associated nausea, the wafer is just the adjustment needed to put it on the favourites list. It does have an expensive price tag to it but there are some cheaper versions such as Zofer which also has the convenient rapitab, or even more affordable is Vomiz – which unfortunately needs to be swallowed.

The 3-in-1 HIV drug marketed as Atripla (Gilead Sciences and Bristol-Myers Squibb) or Viraday (Cipla) allows ARVs to be taken as one pill instead of three and makes it more likely that patients will stick to the therapy. This is especially beneficial here in South Africa with our famously high rates of HIV. Inegy (Schering-Plough) is a cholesterol lowering drug that acts by decreasing the cholesterol produced in the body as well cholesterol taken up through diet. With lower doses needed for the same effect, this drug is not a bad precursor to the drugs possibly coming up this year. It is quite potent and has fewer side effects

with patients giving very good feedback saying they are happier to comply with their therapy.

If you have children at home suffering from diarrhoea, Smecta is an easy to use dissolvable powder that has been a favourite in the ER lately. Mix it with flat sodas to make it more palatable but this little wonder is safe in children and pregnancy which makes it perfect for every emergency kit. But if you are travelling to areas where you don’t trust the water Travelan is a natural product from Australia that should be in every travel case. Drink one before every questionable meal and it protects you from the possible pathogens in your meal which could mean that traveller's diarrhoea could soon be a thing of the past.

Xarelto is a new drug that is on both our loved and new drug lists. It is loved for post-orthopedic surgery DVT prevention instead of the older warfarin or injectable heparins such as clexane. It is a onestrength-fits-all dose with no metabolic variation, meaning that there is no need for INR testing, needles or blood tests!

With warfarin, dose adjustments need to be made according to regular blood tests and most other drugs may interfere with the doses and uptake. With Xarelto there is no dosage interference and no dose adjustments. The drug is also on our list for future drugs as it is in the approval stage as a replacement for warfarin in all patients, including those of us flying, pregnant and at risk for DVT's and those with atrial fibrillation (irregular heart beat that causes strokes).

There is a lot of work and money going into the pharmaceutical industry and many new drugs trying to make celebrity status. The new trend revived from a decade ago in the years of Zyban and Zoloft mean they will probably have either a Z or an X in the name. We will see if this holds true with companies like Novartis promising as many as 14 new drugs by 2017 focusing on cancer, heart and respiratory treatments. Most new drugs come along with a premium price, but probably the best news for now is that many of the industry’s biggest patents have recently expired and the much cheaper generic version of those will now be available making the biggest blockbuster drug of 2015 the cheaper versions of last year’s drugs.

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get physical

Exercise

Intelligence for Smart People

You know you should exercise, right? Because it improves skin, muscle tone and strength and raises your metabolic rate, it builds muscle which burns kilojoules and this helps you manage your weight? Well, who are you kidding? Very few of us think of this when we exercise!

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Exercise benefits redefined The fact is, exercise is part of a healthy and active lifestyle that wards off potential lifestyle-related diseases and helps people to live longer. Unfortunately, owing to social pressures, we mostly view the rewards of exercise as a slimmer and “hotter” body – something we want instantaneously! In addition we want it with minimal effort on our side.

When we perceive this as the only benefit from exercise, it is small wonder that exercise is seen as an extra irritating activity we need to fit into our already hectic schedules.

However, once we realise that there are long-lasting positive results, we usually become willing to invest time and effort into our own well-being. Anyway, what can be more important than our health?

get physical

You are in charge of your own health and your well-being. If this is something you value, then you will take the necessary steps and actions to improve and sustain it over time.

So, stop thinking skinny, thin flat tummy and looking gorgeous and rather think fit, healthy, strong, sustainable energy, vitality and living your best life. To achieve this, make exercise a habit in your life.

Taking the steps

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Obviously you want to get the most out of your new habit. So, how to go about it?

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Start small. Don’t try sweeping changes that will overwhelm your mind and your body. If you are a gym newbie, don’t vow to hit the gym seven days a week for an hour each session. You will be setting yourself up for failure! Rather start by going two or three days a week for 40 minutes.

Keep expectations in check. Be kind to yourself. Take a day off after a number of consecutive days exercised. The right kind together with the right amount of exercise (with good nutrition) will give you the intended results. Don’t let your emotions override your logic when it comes to your health and fitness training.

Do adequate planning and preparation. This way you will accomplish your goals safely and enjoyably. Planning becomes your personal road map that helps you to stay focused and on track. It will also help you fit exercising into your busy schedule.

Action your plan. Habits take time to form, so you constantly need to put your plans into action and be consistent about it. Set triggers for your planned exercising on your phone to alert you and then go into action and – just do it!

Need more help?

Even though most people realise that they should exercise regularly, it is not that easy to begin or sustain an exercising habit. At Exercise Intelligence we have developed a code to help you start and continue exercising. Our unique formula is designed to create longterm habits through an easy self-scoring programme. And you will reap the benefits!

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nutrition

Playing the percentages

game

39 ISSUE 6 2015

IN MY MIND, LIFE IS a game of percentages and I use this as a simple way of motivating people when it comes to creating a healthy lifestyle. By now you’ve read or have been told countless times that it is healthy to eat approximately six small meals per day rather than three big ones. This amounts to an average of 40 to 50 meals each week, taking into account that you may skip some or add an extra meal in every now and then.

If you were to create a spreadsheet to track your eating habits over the course of a week, and you then ate 35 healthy meals (using fresh foods that are low in refined sugars and saturated or hydrogenated fats), and you allowed yourself to indulge in five less healthy meals, you would have totalled 87% healthy eating for the week.

While the emphasis is on healthy eating, you can still allow yourself to enjoy those snacks and foods that are not so great for your health or your waistline.

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You may be surprised to know that you don’t have to entirely stop eating what you enjoy – there are other ways to get healthy and still enjoy those naughty treats that make you feel oh-so guilty. Mark Wolff is a nutrition expert and selfconfessed fitness freak who puts his health first, and he shares his way of creating a balanced life in this edition of Live Life. By Mark Wolff What’s even better is that over time, those indulgent meals will also become a lot less desirable as your body starts to get used to healthy eating, as it is natural that you will start to notice the negative impact of those foods on your energy levels and moods. This means you’ll want to make healthier choices as opposed to the unhealthy ones as you become more accustomed to eating healthy.

One of the biggest concerns I encounter is that people don't set aside time to eat. Most people are too distracted with work or family activities and so they go on ignoring what their bodies are telling them. By the time your body is demanding your attention, you have probably hit a hyperglycaemic stage (in which your healthy blood sugar levels drop), causing your body to crave something unhealthy like a packet of chips or sweets.

Instead, if you plan your week's meals and set aside times to eat those

meals, it will make it far easier to play the percentages game. This way you can also set times for your treat meals. You are only in control of your eating habits when you can see a clear picture of what lies ahead.

The next step is to get into the habit of setting aside the time to eat, and here I have a simple solution that I suggest for those that are totally neglectful: use your alarm clock, or the meeting reminder on your mobile. We run our lives by time, whether its scheduling meetings, planning for school or doing sport. Setting an alarm clock or meeting reminder for meals is something that you can easily do and something that you should find quite easy to stick to.

Try out these suggestions, and in no time you will be eating in the healthy percentages.

You will start feeling a lot better each day, and your weight and health will come under proper control, too.

nutrition

snacks

Game-time

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Eat this, not that!

Biltong, beer, Bokke, Bafana Bafana… and boepie. They go together like green goes with gold. It’s only natural that when you sit down to watch the game – whether its rugby, football, cricket or the upcoming Olympics – you have a steady supply of snacks right next to the TV remote. But these days the boepie is joining the party too, so instead qualified sports nutritionist Stuart Wainwright, gives the low down on healthy game-time options.

By Stuart Wainwright

nutrition

THE BIG GAME is on and you’re ready to soak up the action. The bitter irony is that while two teams in prime physical condition show what the human body is capable of, every weekend thousands of South African men send themselves a little bit further down an unhealthy path. By changing a few of your bowl fillers, it’s easy to reduce your calorie intake, and maybe even to ease your hangover the next day.

Here’s how.

prepare, and the Vitamin A will ensure that you see the game in crystal clarity. Just make sure you don’t add mayo as a dip!

Popped cassava chips

Eat a healthy and balanced meal before game time.

Nuts Peanuts, macadamia’s and cashews are at the upper end of the fat table, whereas almonds and chestnuts are a much healthier option.

While these nuts are high in protein, their fat content is kept lower, and they pack less of a calorie punch. Raw and unsalted is best.

Ease off the salty snacks.

Popcorn Air-popped corn has a tenth of the fat of the oil popped version.

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Biltong

ISSUE 6 2015

They are only going to make you thirsty, which will make you reach for more beer.

Speaking of which, have you tried some of the light beers recently? You maybe be surprised that fewer kilojoules doesn’t mean less taste.

Between salty snacks and alcohol, you could quickly dehydrate yourself, which is the root of all hangovers. If however, you plan to keep these two close at hand the next time your team takes the field, consider a glass of water between drinks. Not only will it keep your hangover at bay, but it will also quench thirst from the salty snacks, and perhaps stop you from drinking quite as many beers that are known for having a rather close relationship with the size of your boepie.

Make sure that snacks are served in small bowls and don’t eat directly from the packet. This way, when the bowl is finished, you will have to make a conscious decision whether or not to get more snacks.

Potato chips are soaked in oil, which is as good as soaking them in fat. Need I really say more about that? Popped cassava chips on the other hand can contain as little as a fifth of the fat content of your run of the mill potato chips.

Carrots

Carrots lower in calories than most of the typical TV-time snacks, but great for the immune system too. They are easy to

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That way you are going to be less inclined to snack all the way through the game.

The rule of thumb here is that your biltong will proportionately mirror the nutritional breakdown of the meat that it came from. However, if the meat had 10 g of fat per 100 g, then the biltong will have almost double! For this reason, it is very important that you choose biltong that comes from low-fat meat, such as ostrich or game. Ask your butcher to cut off the fat too!

If changing what you eat during the game isn’t going to work for you, then maybe try some exercise. If you have the time to watch the game, you have the time to go for a short run that morning too.

Make a deal with yourself, on every day that you plan to watch sport, you have to get some exercise in. It will make the game all the more enjoyable.

nutrition

Brainy Kids Best Foods for

Many studies have shown that children who eat a well balanced breakfast before school perform better both academically and socially. Glucose provides fuel to the brain, and there are several sources of healthy glucose that you can include in your child’s breakfast. The first of these is oats. A

GLUCOSE PROVIDES FUEL TO THE BRAIN, AND THERE ARE SEVERAL SOURCES OF HEALTHY GLUCOSE THAT YOU CAN INCLUDE IN YOUR CHILD’S BREAKFAST.

that most kids will love.

Whole grains are also the perfect start to the day and can be served as wholegrain toast topped with turkey or lean bacon and this breakfast partners perfectly with another super food – eggs. The fat and protein in egg yolk can help calm the brain down and allow your kids to focus.

This comes from the yolk, not the white, so avoid serving only whites.

If you want your kids to avoid a midmorning crash stay away from high sugar for breakfast such as pancakes and syrup or sugary cereals.

ISSUE 6 2015

Brainy Breakfast Foods

bowl of oats topped with cinnamon, pecans, almonds, honey or fruit is a perfect breakfast for fuelling the brain.

Another great source of glucose is beans – one of the most steady and prolonged sources of glucose out there. Beans are also a rich source of nutrients, including B vitamins, minerals, essential amino acids, and polypehnol antioxidants, that play a key role in brain functioning. Beans can be served in breakfast burritos, which include whole wheat tortillas, eggs, and refried beans – a breakfast

43

EATING CERTAIN FOODS DURING the day can help boost your child's brain power. Food is fuel and for growing kids getting the right type of fuel for their bodies can make the difference between waking up with energy and getting through a sluggish day at school. There is a wide variety of brain rich foods that can help improve your child's performance at school and on the sports field, as well as increase their memory and help them focus.

This translates into better concentration in all aspects of their lives and even an improvement in their overall mood. Deborah Enos a nutrition specialist and author of Weight a Minute! says, “The rule is to make sure your child is eating fat, carbohydrates and protein at every meal and snack. This will boost their brain power and concentration and keep them full for longer. We all know that concentration goes out the window when a kid has a grumbling tummy.” So, what should you feed your hungry kid?

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In a moms house there are many roles to be played and ‘lunch lady’ is one of them. And while you’re apart for the day, you want your kids to have food that’s healthy, tasty and will feed their developing minds. But which foods will deliver the nutrients they need for healthy cognitive function and memory? After all, can we really expect top marks and sport performance from our kids if we aren’t giving them what their bodies need to reach these goals? By Nicola Weir

nutrition

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Knowledgeable Lunches

The first thing parents should consider when packing a healthy lunchbox is to watch the fat content. The best place to start is with whole grains which are a better source of fibre and keeps kids feeling full longer. They also contain important nutrients such as selenium, potassium, and magnesium.

A great combo to try is turkey (or chicken), pita chips and hummus for lunch. This combo is an amazing brain booster for the afternoon. Turkey and chicken also provide a good solid protein that will increase the focus and concentration of your child. The fat from the hummus can serve to help slow your child down, allowing them to concentrate in class. The pita chips are a good source of carbohydrates and will keep your kids going throughout the afternoon.

A light chunk tuna is also a good lunch choice because it’s filled with essential amino acids which the brain requires a constant supply of. It’s also an excellent source of omega 3 fats, the superstar fat that plays a fundamental role in all aspects of brain function.

Smart Snacks

By now your kids will be clamouring for a treat, and luckily there are some sweet and tasty options. Dark chocolate, for instance, contains extremely potent antioxidants called flavanols that have been shown to enhance blood flow in the brain. The chocolate also provides sugar to supply the brain with glucose for fuel. As an added benefit, the fat in chocolate slows down the absorption

of the sugar leading to a more gradual glycemic response.

Foods such as avocados contain powerful antioxidants that also boost brain power, as do omega-3 fatty acid foods, such as salmon and walnuts.

Antioxidant rich foods such as berries, plums, oranges, red/green grapes, cherries, kiwis, red grapefruit, garlic, kale, spinach, brussel sprouts, broccoli, avocados, red peppers, and purple onions, to name a few, protect the brain from free radicals. Packing a few cut up pieces into a container for kids to munch on will do wonders for their health but packing a food that you know they do not like might mean that they will not eat it meaning that they will skip their snack altogether. You know what your child likes and dislikes so choose wisely.

An important consideration when packing their snacks is to minimize or eliminate refined carbohydrates and refined white sugars, instead choosing whole grains and natural sugars such as fresh or dried fruit and honey.

Top 10 Best Foods for Kids 1. Oats: Research shows that fuelling your kids with low GI foods like oatmeal, instead of high GI foods, like sugary cereals, helps keep them focused.

2. Beans: Being even mildly iron-deficient affects learning, memory and attention but restoring iron levels restores cognitive function. Pair with Vitamin C which helps absorb iron found in plant-based foods.

3. Eggs: Eggs are rich in protein, zinc, folate, vitamin A (good vision), vitamin D (bone growth), vitamin E (prevent against disease), Choline (develop child’s memory centre), Lecithin (aids memory and concentration) and B12 (essential for formation of red blood cells).

4. Bananas: Bananas are excellent energy-boosting carbohydrates that can help your child sustain his/her energy levels and concentration throughout the morning.

5. Dried Fruit: Dried fruits are rich in iron and are an excellent source of energy. Try introducing dried fruit to your child as a pudding or mid-morning snack.

6. Oily Fish: A large proportion of the brain is composed of fatty acids which play an important role in brain cell function. A diet rich in fatty acids could improve the performance of children with dyslexia, dyspraxia and ADD. 7. Cheese: Cheese is a nutrient-dense food, rich in protein and calcium which is important for healthy bones and teeth.

Balanced Drinks

Dehydration leads to fatigue, irritability, and most importantly lack of concentration. Be sure your child is wellhydrated, and water is best. Other drinks to consider may include fruit smoothies that contain brain building antioxidants and flax seed or wheat germ.

Sugary drinks such as carbonated sweet drinks, flavoured milk and iced teas should be avoided. These can cause a spike in sugar levels which we all know leads to a crash sooner or later.

In addition, overloading your child’s system with refined sugars won’t do their health any favours.

8. Blueberries: Full of flavenoids, these nutrients help improve memory, learning and general thinking while slowing the age-related decrease in mental ability.

9. Nuts: Not only a source of monounsaturated fat, nuts have another nutrient, vitamin E, that protects the brain from degenerative diseases like Alzheimer’s by eradicating free radicals. If you have a nut-allergic child, seeds offer similar benefits.

10. Avocado: Naturally rich in healthy fats (omega-3 fatty acids), avocado improves blood flow to the brain, a natural way to enhance brain ability.

listings

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A Plus Pharmacy................................................ 0216375737 A Stewart Pharmacy .......................................... 0283121410 Abantu Amayeza Pharmacy .............................. 043­7614731 Acornhoek Pharmacy ........................................ 0137955241 Adelphi Pharmacy ............................................. 0214345888 Akmed Pharmacy............................................... 0217050927 Albemarle Pharmacy ......................................... 0119022610 Albertyn Pharmacy ............................................ 0282714666 Alex Grant Pharmacy ........................................ 0283124847 Algoa Park Pharmacy ........................................ 0414522036 Amathole Pharmacy .......................................... 0436423542 Anchor Pharmacy ...............................................0313041111 Anchor Pharmacy .............................................. 0216969729 Andre Pharmacy ................................................ 0145922345 Antulay's Pharmacy ........................................... 0118524168 Anver Ahmed Pharmacy..................................... 0414513762 Aquarius Pharmacy ........................................... 0396824431 Arcadia Pharmacy ............................................. 0325527860 Ariefa's pharmacy............................................... 0217059911 Arkade Pharmacy .............................................. 0422952351 Arrie Nel Montana Pharmacy ��������������������������� 0125481721 Arrie Nel Pharmacy ........................................... 0125430615 Arun Place Pharmacy ........................................ 0218521348 Ascot Pharmacy ................................................ 0215522077 Ashley Pharmacy .............................................. 0317022095 Athlone Pharmacy.............................................. 0216971613 Atlantis Pharmacy ............................................. 0215725552 Atlyn Pharmacy ................................................. 0123734291 Austerville Pharmacy ......................................... 0314612023 Avenue Pharmacy ............................................. 0572123181 B

Bahlabani Pharmacy.......................................... 0518752199 Bakerstreet Pharmacy ....................................... 0114527822 Bakwena Pharmacy .......................................... 0118102596 Bambanani Pharmacy........................................ 0132430486 Bank City Pharmacy .......................................... 0114921799 Bantry Bay Pharmacy ........................................ 0214392290 Baps Mulbarton Pharmacy ................................ 0116823813 Baps Southdale Pharmacy ................................ 0114334166 Barberton Pharmacy.......................................... 0137123197 Barclay Square Pharmacy ................................. 0123418072 Barra Mall Pharmacy.......................................... 0119389278 Bathopele Bp Pharmacy .................................... 0118631093 Bathopele Phy Pharmacy .................................. 0116519946 Baxter Pharmacy ............................................... 0333422412 Beach Pe Pharmacy .......................................... 0415834000

Beaconhurst Pharmacy ..................................... 0437482411 Becker Pharmacy .............................................. 0122522650 Bellair Pharmacy ............................................... 0314658547 Bellavista Pharmacy ...........................................0116833111 Beyerspark pharmacy ....................................... 0118944615 Ben Chem Pharmacy ........................................ 0114226050 Bertsham Pharmacy .......................................... 0114339313 Beyerspark pharmacy........................................ 0118944615 Biblio Plaza Pharmacy...................................... 0145927984 Binnehof Phy Pharmacy..................................... 0419921867 Blackburns Pharmacy ....................................... 0217056606 Bloed Mall Pharmacy ........................................ 0123263887 Blooms Pharmacy ............................................. 0214234941 Bmc Pharmacy .................................................. 0219528672 Bokamoso Pharmacy ........................................ 0519333365 Bolzes Pharmacy .............................................. 0458393038 Bonnie Doon Pharmacy .................................... 0437351612 Bonteheuwel Pharmacy..................................... 0216947796 Border Chemical Pharmacy .............................. 0437222669 Bosbokrand Pharmacy ...................................... 0137990143 Botes Pharmacy ................................................ 0396822110 Botha Straat Pharmacy...................................... 0182947714 Bothasig Pharmacy ........................................... 0215581933 Bothaville Pharmacy .......................................... 0565152391 Botshebelo Pharmacy ....................................... 0515341233 Bracken City Pharmacy ..................................... 0118673905 Braudes Pharmacy ............................................ 0216960561 Brentwood Pharmacy ........................................ 0113952056 Brits Mall ............................................................ 0122500932 Broadway Pharmacy ......................................... 0219481611 Broadroad Pharmacy ........................................ 0217973822 Brooke Dale Pharmacy ..................................... 0315004264 Brug Pharmacy .................................................. 0123292664 Bryanston Pharmacy ......................................... 0117062611 Bultfontein Pharmacy......................................... 0518531196 Bus Stop Station Clinic Pharmacy �������������������� 0137533365 C

C Kroon Pharmacy ............................................ 0563432316 Cachet Pharmacy .............................................. 0182944202 Caesermed Pharmacy ....................................... 0183840850 Caledon Pharmacy Carltonville ������������������������ 0187883339 Cape Town Station Pharmacy ��������������������������� 0214191631 Cara's Pharmacy................................................ 0216386595 Carolina Pharmacy ............................................ 0178432212 Cascades Pharmacy ......................................... 0333473113 Central Apteek Pharmacy .................................. 0357895348 Centro Pharmacy .............................................. 0114350292

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Fairbridge Pharmacy ......................................... 0419228202 Faulls Pharmacy................................................. 0219303011 Ferrum Pharmacy .............................................. 0123272514 Featherbrooke Pharmacy .................................. 0116622875 Fichardtpark Pharmacy ..................................... 0515221100 Fields Centre Pharmacy .................................... 0317646965 Flamwood Pharmacy ......................................... 0184682051 Fleurenville Pharmacy ....................................... 0123441518 Florapark Centre Pharmacy............................... 0152963307 Florauna Pharmacy ........................................... 0125466801 Fochville Pharmacy ........................................... 0187716051

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E Coetzee Pharmacy ........................................ 0448743188 Eastcoast Pharmacy ......................................... 0329462731 Eastern Medicine DepotPharmacy ������������������� 0114210836 Eastern Suburbs Medicine Supplies ����������������� 0118288003 Eastpark Pharmacy ........................................... 0118161500 Eastwoodpark Pharmacy .................................. 0123443820 Eersterust Pharmacy ......................................... 0128065382 Eikendal Pharmacy ........................................... 0219880843 Ekhayeni Pharmacy .......................................... 0117364849 Elarduspark Pharmacy ...................................... 0123451110 Eldomed Pharmacy ........................................... 0119453441 Eldopark Pharmacy ........................................... 0126546947 Eldoraigne Village Pharmacy ��������������������������� 0126546433 Elizabeth Street Pharmacy ................................ 0573521729 Elukwatini Pharmacy ......................................... 0178831499 Elwierda Pharmacy ........................................... 0126536153 Emalahleni Pharmacy........................................ 0136561486 Endumeni Pharmacy ......................................... 0342121468 Ennerdale Pharmacy ......................................... 0118550779 Equifox Courier Pharmacy................................. 0114677731 Eras Pharmacy................................................... 0183816099 Esack's Pharmacy ............................................. 0216918117 Escourt Pharmacy ............................................ 0363522985 Esteria Phy Pharmacy ....................................... 0026461237 Ethandweni Pharmacy ...................................... 0117372379 Etwatwa Pharmacy ............................................ 0119622658 Eureka Pharmacy .............................................. 0583035431

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Da Silva Pharmacy ............................................ 0155163668 Dahya Pharmacy ............................................... 0114742818 Damdoryn Pharmacy.......................................... 0122535202 Danmed Pharmacy ............................................ 0123865307 Darling Pharmacy .............................................. 0224922782 De Aar Pharmacy .............................................. 0536312402 De Grendel Pharmacy ....................................... 0215584420 De Hollandsche Pharmacy ................................ 0163412488 De Molen Pharmacy .......................................... 0515228167 Delmas Pharmacy ............................................. 0136652091 Demo Pharmacy 1 Pharmacy �������������������������� 0317670796 Die Bronberg Pharmacy .................................... 0123430300 Die Hoek Pharmacy .......................................... 0123353786 Die Park Pharmacy ........................................... 0137377223 Diepkloof ........................................................... 0119856208 Dijon Pharmacy ................................................. 0413682003 Distrik Pharmacy ............................................... 0227135261 Ditsobotla Pharmacy.......................................... 0186320979 Docville Pharmacy ............................................. 0116931147 Doornpoort Pharmacy ....................................... 0125470504 Doringkloof Pharmacy ....................................... 0126671981 Drakenstein Pharmacy ...................................... 0218626767

Driefontein Pharmacy ........................................ 0176342838 Drostdy Pharmacy ............................................. 0419227095 Du Preez Pharmacy .......................................... 0178431115 Du Toit Pharmacy .............................................. 0155164072 Duma Pharmacy ................................................ 0127972491 Durban Road Pharmacy .................................... 0414531782 Durban St. Pharmacy (Uitenhage) �������������������� 0233472075

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Centrum Pharmacy ........................................... 0119173030 Ceres Pharmacy ................................................ 0233122440 Chameleon Pharmacy........................................ 0573575997 Charlo Pharmacy ............................................... 0413671118 Chauke Pharmacy ............................................. 0127903021 Checmed Pharmacy .......................................... 0514444444 Chris Gibson Pharmacy .................................... 0145927344 Circle Pharmacy ................................................ 0218512600 Citi Kem Pharmacy ............................................ 0538313467 City Med Phy Pharmacy..................................... 0152957290 Civimed Pharmacy............................................. 0128068443 Clubview Pharmacy ........................................... 0126601662 Clubville Pharmacy ............................................ 0132825453 Constantia Pharmacy ........................................ 0217943713 Conville Pharmacy ............................................ 0448750024 Corry Pharmacy ................................................ 0116723977 Cosmos Pharmacy............................................. 0176473446 Country Pharmacy ............................................. 0145771208 Craven Park Pharmacy ..................................... 0219332248 Crest Pharmacy ................................................. 0123620304 Crossways Pharmacy ........................................ 0437374515 Crown Avenue Pharmacy .................................. 0124603013 Crystal Pharmacy .............................................. 0538712701 Cylnor Pharmacy ............................................... 0218553220

listings

Fonteine Park Pharmacy ................................... 0422932700 Fort Beaufort Pharmacy .................................... 0466451353 Fouries Pharmacy ............................................. 0178113502 Fraaikem Pharmacy .......................................... 0446966638 Frans Du Toit Pharmacy .................................... 0116921525 Franshoek Pharmacy ........................................ 0218762261 Friendly Pharmacy ........................................... 0153451770 Frik Pretorius Pharmacy .................................... 0169812092 Fynbos Pharmacy ............................................. 0287541860

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Ga Ranku Wa Pharmacy ................................... 0127037300 Galaxy Pharmacy............................................... 0118258595 Gamble Pharmacy ............................................. 0419882828 Gatesville Pharmacy ......................................... 0216374705 Geard Pharmacy ............................................... 0224822557 Geduld Apteek / Pharmacy ................................ 0118112475 Geelhoutpark Pharmacy .................................... 0145330070 Geen & Velleman Pharmacy ............................. 0568112161 Geneva Pharmacy ............................................. 0448712879 Glencare Pharmacy / Glen Health ������������������� 0112970043 Glendower Pharmacy ........................................ 0114538747 Goedehoop Pharmacy ...................................... 0218532088 Goldenmed Pharmacy ....................................... 0717531745 Goldfields Pharmacy.......................................... 0573524100 Gowrie Pharmacy .............................................. 0824646664 Grabouw Pharmacy ........................................... 0218593383 Graceland Pharmacy ......................................... 0213618934 Grahamstown Pharmacy ................................... 0466227116 Green Health Pharmacy .................................... 0127562480 Greenways Pharmacy ....................................... 0118279479 Greenways Pharmacy ....................................... 0413684329 Grootbrak Pharmacy ......................................... 0446202511 Grosvenor Pharmacy ........................................ 0117061371 Gys Smit Pharmacy ........................................... 0218723348 H

H Van Der Wal Apteek Pharmacy ��������������������� 0573542106 Halala Pharmacy ............................................... 0127994608 Hammanskraal Phy Pharmacy ������������������������� 0127110175 Hanrimed ........................................................... 0117409377 Harmelia Pharmacy ........................................... 0119743835 Harrisons Pharmacy .......................................... 0436422851 Harrysmith Pharmacy ........................................ 0586221871 Hartmed Phy Pharmacy..................................... 0122594105 Havenside Pharmacy ........................................ 0314002733 Hayfields Pharmacy .......................................... 0333867116 Healthcare Pharmacy ........................................ 0333678690 Healthcare Cullinan Pharmacy ������������������������� 0127342825

Healthcare PMB................................................. 0333678690 Healthcare Westonaria Pharmacy �������������������� 0117532411 Heidedal Pharmacy............................................ 0514320309 Heidelberg Apt Pharmacy .................................. 0287221243 Heidelberg Pharmacy ........................................ 0163412135 Hekpoort Village Pharmacy................................ 0145761237 Heldervue Pharmacy ......................................... 0218551260 Helikon Park Pharmacy ..................................... 0116923413 Henda Pharmacy ............................................... 0129970302 Hendricks Pharmacy ......................................... 0436433004 Hendrina Pharmacy ........................................... 0132930031 Hermanus Pharmacy ......................................... 0283124039 Heyns Pharmacy ............................................... 0224331001 Hibberdene Pharmacy ....................................... 0396992510 Highlands Pharmacy ......................................... 0136927486 Hilton Pharmacy ................................................ 0333431970 Hlabisa Pharmacy ............................................. 0358381827 Hlulani Pharmacy............................................... 0165925027 Hoedspruit Phy Pharmacy.................................. 0157931427 Homes Pharmacy .............................................. 0233470012 Hoppies Pharmacy ............................................ 0113621784 Hypermed Pharmacy ......................................... 0214341414 I

Ian Robertson Pharmacy ................................... 0415811546 Ifafi Pharmacy ................................................... 0122591616 Infomed Broad Street Pharmacy ���������������������� 0313071215 Infomed West Street Pharmacy ������������������������ 0313071215 Info-Med Richmond Pharmacy �������������������������� 0332123208 Irene Pharmacy ................................................. 0126675655 J

Jaap Van Reenen Apteek................................ 0163620050/1 Jabula Pharmacy ............................................... 0123233955 Jafmed Pharmacy ............................................. 0217039791 Jamaica Pharmacy ............................................ 0314098528 Jasmyn Pharmacy ............................................. 0132352255 Joal Pharmacy ................................................... 0519140933 John Forbes Pharmacy...................................... 0437222062 Joubert Pharmacy ............................................. 0132352154 Jurg Van Der Westhuizen Pharmacy ����������������� 0588133041 Just Health Citigate Pharmacy ������������������������� 0313042028 K

Kagiso Pharmacy .............................................. 0114101970 Kalahari Pharmacy ............................................ 0317670796 Kalapeng Burgersfort Pharmacy ���������������������� 0132317751 Kalapeng Burmed Pharmacy ��������������������������� 0132317449 Kalapeng Denneboom ....................................... 0128054120 Kalapeng Greater Tubatsi Phy ������������������������� 0132317063 Kalapeng Lebowangamo Phy �������������������������� 0124402242 Kalapeng Mahube Pharmacy ��������������������������� 0128400040

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Mackenzie Park Pharmacy ................................ 0114217673 Madelief Pharmacy ............................................ 0125656980 Magers Pharmacy ............................................. 0458394112 Mahwelereng Phy Pharmacy............................. 0154832794 Main Road Pharmacy ........................................ 0314034509 Makhanana Pharmacy ...................................... 0128012788 Mangalai Glen Pharmacy................................... 0119877035 Mangalani Pharmacy.......................................... 0119803588

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LAB Pharmacy................................................... 0187873971 La Femme Pharmacy ........................................ 0145921513 La Montagne Pharmacy .................................... 0128037655 Ladanna Pharmacy............................................ 0152930855 LadyBrand Pharmacy......................................... 0519242061 Ladismith Pharmacy .......................................... 0285511070 Ladysmith Pharmacy ......................................... 0366310648 Lagoon Pharmacy ............................................. 0319032828 Lambertsbaai Pharmacy ................................... 0274321133 Lancaster Pharmacy ......................................... 0118801196 Lautzlaan Pharmacy .......................................... 0184681230 Le Roux Pharmacy ............................................ 0122524125 Leach Pharmacy ............................................... 0466241648 Leandra Pharmacy ............................................ 0176830108 Lehurutshe Pharmacy........................................ 0183634583 Leibbrandt Pharmacy ........................................ 0169761936 Lenham Pharmacy ............................................ 0315005177 Lenmed DMC Pharmacy ................................... 0118525120 Lentegeur Pharmacy.......................................... 0213711775 Leonthom Pharmacy ......................................... 0157810691 Lesego Pharmacy ............................................. 0145555659 Lethabo Apteek Pharmacy ................................ 0169713948 Lethabo Med Pharmacy..................................... 0155053070 Libra Pietersburg Pharmacy .............................. 0152973242 Lifestyle Pharmacy ............................................ 0214481037 Limpopo Phelang Pharmacy.............................. 0152973405 Linton Grange Pharmacy .................................. 0413601220 Lite Kem Pharmacy Camps Bay ���������������������� 0214382088 Livingstone Pharmacy ....................................... 0414536526 Ll Wallaces Pharmacy ....................................... 0466227320 Loeriepark Pharmacy ........................................ 0128036242 Luke Pharmacy ................................................. 0474891827 Lulekani Pharmacy ............................................ 0157830321 Lutzville Pharmacy ............................................ 0272172100 Lydenburg Pharmacy ........................................ 0132352321 Lynville Pharmacy.............................................. 0136961692 Lyttleton Pharmacy ............................................ 0126645809

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Kalapeng Mamelodi Crossing Phy ������������������� 0128059231 Kalapeng Mankweng Pharmacy ����������������������� 0152677105 Kalapeng Pharmacy .......................................... 0123227794 Kalapeng Randpharm Phy Midrand ������������������ 0118058688 Kalapeng Station Pharmacy .............................. 0123231238 Kalapeng Sunnyside Pavillion Phy ������������������� 0124402244 Kalapeng Thaba Bosiu Pharmacy �������������������� 0136962126 Kanimamba Pharmacy ...................................... 0147844683 Karen Park Pharmacy ....................................... 0125490863 Kark Pharmacy .................................................. 0176475852 Karoo Apt Pharmacy ......................................... 0498421118 Kassbell Pharmacy Bellville............................... 0219517690 Kem De Beers Pharmacy .................................. 0125465448 Kemgate Pharmacy ........................................... 0113912339 Kempark Pharmacy ........................................... 0217614970 Kempston Road Pharmacy ............................... 0414531007 Kemtique Pharmacy .......................................... 0215591451 Keneilwe Pharmacy ........................................... 0127022440 Kenmed Pharmacy ............................................ 0215938479 Kensington Pharmacy ....................................... 0315647171 Kenton Pharmacy .............................................. 0466481229 Kenview Pharmacy ............................................ 0113337262 Kgabo Pharmacy ............................................... 0145653903 Khanimamba Pharmacy .................................... 0147844683 Khutsong Pharmacy .......................................... 0128014299 Kilburn Pharmacy .............................................. 0117661165 Killarney Riveira Pharmacy ............................... 0116466163 Kim Kem Pharmacy ........................................... 0538333004 Kimberley Pharmacy ......................................... 0538313035 Kinross Pharmacy ............................................. 0176871147 Kirkmann & Wessels Pharmacy ����������������������� 0437434222 Kirknesspark Pharmacy .................................... 0126620094 Kirkwood Pharmacy .......................................... 0422300320 Kismet Pharmacy .............................................. 0123744541 Kloof Pharmacy ................................................. 0422731506 Kloof Pharmacy (PE) ......................................... 0422731506 Kloof Road Dispensary Pharmacy ������������������� 0116163435 Koeberg Pharmacy ............................................ 0215116079 Komati Pharmacy .............................................. 0137937235 Koppies Pharmacy ............................................ 0567771752 Korsten Pharmacy ............................................. 0414511738 Kosmos Pharmacy ............................................ 0176317000 Kramers And Flora Pharmacy �������������������������� 0123793185 Kranskop Pharmacy........................................... 0342125220 Krishna Pharmacy ............................................. 0122521603 Krugersdorp Rand Pharmacy ��������������������������� 0116603252

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Mangaung Pharmacy ........................................ 0514351451 Maranata Pharmacy .......................................... 0186422031 Mariott & Powell Pharmacy ............................... 0415823400 Marius Bron Pharmacy ...................................... 0155164223 Masupatsele Pharmacy...................................... 0573551148 Matjabeng Pharmacy ........................................ 0573522171 Maximed Pharmacy ........................................... 0177125292 Maxwell Centre Pharmacy ................................ 0313095191 Maymed Meyerspark Pharmacy ����������������������� 0128037715 Mbhuzeni Compex............................................. 0131962168 Mbukholwa Pharmacy........................................ 0117361778 MC Kloof Pharmacy .......................................... 0317644441 Mdantsane Pharmacy........................................ 0437601524 Meadowridge Pharmacy .................................... 0217131472 Med-Col Pharmacy............................................. 0215728222 Mediese Sentrum Bethal Pharmacy ������������������ 0176482282 Med Leigh Pharmacy ........................................ 0118231274 Medhof Pharmacy ............................................. 0147771237 Medi Apteek........................................................ 0139323977 Medi Chem Universitas Apteek ������������������������� 0514306166 Medi Dal Pharmacy ........................................... 0287132652 Medi-Kist Pharmacy........................................... 0333874032 Medi-Kriel Apteek Pharmacy.............................. 0176473200 Medi Marl Pharmacy ......................................... 0329453100 Medi Pharmacy ................................................. 0139323977 Medi Place Pharmacy........................................ 0214476871 Medical Centre Margate Pharmacy ������������������ 0393120370 Medical Hall Pharmacy ...................................... 0363522580 Medicare Actionville............................................ 0114211671 Medicare Bosbokrand Pharmacy ��������������������� 0137991444 Medicare Greenhills Pharmacy 2 ���������������������� 0114123461 Medicare Pharmacy .......................................... 0152970328 Medicare Pharmacy (Actonville) ������������������������ 0114211671 Medicare Pharmacy (Retreat) ��������������������������� 0217128689 Medicine Square Pharmacy .............................. 0114756266 Mediese Sentrum Bethal Pharmacy ������������������ 0176482282 Medigate Dispensary Pharmacy ���������������������� 0216738824 Medika Pharmacy .............................................. 0118114671 Medikist Pharmacy ............................................ 0333874032 Medikor Phy Pharmacy ..................................... 0498421109 Medi Kriel Apteek Pharmacy ............................. 0176473200 Medikruin Pharmacy .......................................... 0119544391 Medipark Pe Pharmacy ..................................... 0458393188 Mediplus Pharmacy ........................................... 0182908083 Medley Pharmacy .............................................. 0213923126 Medpharm Pharmacy ........................................ 0333423390

Medport Pharmacy ............................................ 0333944240 Medvalue Zambezi Pharmacy �������������������������� 0128083962 Mega Square Pharmacy .................................... 0145922325 Megawatt Pharmacy .......................................... 0118005966 Melamed Phy Pharmacy ................................... 0125491139 Melopharm Pharmacy ....................................... 0219508934 Melrow Pharmacy .............................................. 0178112641 Menlopark Pharmacy ........................................ 0124607266 Merino Phy ........................................................ 0498923366 Messina Pharmacy ............................................ 0155340812 Metro Pharmacy ................................................ 0123270840 Metropolitan Pharmacy ..................................... 0216378824 MG Eksteen Pharmacy ..................................... 0137122181 Middestad Pharmacy ......................................... 0123224182 Middleburg Kaap Apteek.................................... 0498421174 Middleburg Pharmacy........................................ 0132432285 Midland Drug Store Pharmacy �������������������������� 0498922321 Miederpark Pharmacy........................................ 0182932222 Millenium Pharmacy .......................................... 0113140283 Mimosa Pharmacy ............................................. 0123352951 Minikem Belleville Pharmacy ���������������������������� 0219480616 Minnaars Pharmacy .......................................... 0125464314 Mnandi Pharmacy ............................................. 0126561128 Mogale Pharmacy ............................................. 0127017272 Mogwase Pharmacy .......................................... 0145555499 Mohlamme Pharmacy ....................................... 0514308454 Molemo Pharmacy ............................................ 0183845713 Moloto Road Pharmacy ..................................... 0139478406 MOMS Pharmacy Dagbreek.............................. 0132432244 MOMS Pharmacy Ilanga.................................... 0132432237 MOMS Pharmacy Kanonkop.............................. 0132451037 MOMS Pharmacy Witbank................................. 0136972555 Montagu Apteek ................................................ 0236141370 Monument Showgate Pharmacy ���������������������� 0514473309 Mooi Nooi Pharmacy ......................................... 0145743106 Mookgopong Pharmacy .................................... 0147433343 Mooney Close Pharmacy .................................. 0145331168 Mopani Pharmacy ............................................. 0124608989 Moreletapark Pharmacy .................................... 0129971795 Mosselbaai Pharmacy ....................................... 0446913456 Mosskem Pharmacy .......................................... 0446016700 Motala's Pharmacy ............................................ 0313048465 Mothotlung Pharmacy........................................ 0127091318 Mount Pleasant Pharmacy ................................ 0413674059 Mount Road Pharmacy....................................... 0414843838 Mountain Lake Pharmacy .................................. 0122441718

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MS Pharmacy .................................................... 0217623361 Mulmed Pharmacy ............................................ 0114325529 Murrayfield Pharmacy ....................................... 0128035166 N

Queens Mall Pharmacy ..................................... 0442720400 Quick Med Pharmacy ........................................ 0343264809 Quicksilver Pharmacy ........................................ 0119180731 R

Rams Alexander Plaza Pharmacy ������������������ 0117867252/3

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Paarl Noord Pharmacy....................................... 0218721780 Pacaltsdorp Pharmacy ...................................... 0448781088

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Oakdene Pharmacy ........................................... 0114352295 OK Centre Pharmacy ........................................ 0136561681 Okasi Pharmacy................................................. 0127091318 Olifants Pharmacy ............................................. 0132825817 Olivewood Pharmacy ........................................ 0129974407 Olsens Pharmacy .............................................. 0214236168 Olympia Pharmacy ............................................ 0114357620 Omnimed Pharmacy .......................................... 0312625970 Omphemetse Pharmacy .................................... 0183848519 Onrus Pharmacy ............................................... 0283161717 Oos Kaap Pharmacy ......................................... 0422952160 Orchards Pharmacy .......................................... 0125491304 Oregon Pharmacy.............................................. 0126646193 Oribi Pharmacy .................................................. 0396820847 Orient Pharmacy ............................................... 0315002418 Ormonde Pharmacy .......................................... 0114963932 Osizweni Phy Pharmacy.................................... 0137527665 Ouklip Medicine Depot Pharmacy �������������������� 0117687239 Ouklip Pharmacy ............................................... 0117644813 Oval Pharmacy .................................................. 0366374109

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Namaqualand Pharmacy ................................... 0277122091 Narotam Pharmacy ........................................... 0233426762 Nedbank Pharmacy ........................................... 0119531203 Nedmed Pharmacy ............................................ 0139320574 Nel 3 Pharmacy.................................................. 0122523010 Newlands Pharmacy ......................................... 0216853011 Nieuwoudt Apteek Pharmacy............................. 0539631199 Nigel Pharmacy ................................................. 0118148211 Nikitas Pharmacy .............................................. 0118555064 Nikiwe Pharmacy................................................ 0127060069 Nissens Pharmacy ............................................ 0145923387 Noord Pharmacy................................................ 0125460762 Noordwesmed Pharmacy .................................. 0145432433 Noordwyk Pharmacy ......................................... 0113182691 Northam Pharmacy ........................................... 0147840148 Nieuwoudt Pharmacy ........................................ 0539632992 Nu Centre Pharmacy.......................................... 0177126071 Nu Horizon Pharmacy ....................................... 0145663366 Nu Gate Rite Pharmacy..................................... 0325339510 Nuweveld Pharmacy ......................................... 0234142151

Palmgate Apteek ............................................... 0568172176 Palm Ridghe....................................................... 0119042452 Panaorama Pharmacy ....................................... 0126571407 Park & Medicine Depot Pharmacy �������������������� 0114537553 Pasteur Pharmacy ............................................. 0349808512 Paul Lamprecht Pharmacy ................................ 0572127884 Pennington Pharmacy ....................................... 0399751518 Petersfield Pharmacy ........................................ 0118113680 Petervale Pharmacy........................................... 0118037363 Petervale, Greenways, Rynfield (Phy Group.....0118272797 Petries Pharmacy .............................................. 0214341858 Phadima Pharmacy ........................................... 0119050244 Pharma Kem (Strand) Pharmacy ��������������������� 0218544456 Pharmacentre Kyalami Pharmacy �������������������� 0114660922 Pharmacy @ Emba Pharmacy ������������������������� 0176317250 Pharmacy @ Spar Bluff...................................... 0314661373 Pharmacy @ Spar Essenwood ������������������������� 0357894061 Pharmacy @ Spar Gezina ................................. 0123290966 Pharmacy @ Spar Hammarsdale ���������������������� 0317710888 Pharmacy @ Spar Northway ............................. 0333872070 Pharmacy @ Spar Port Edward ������������������������ 0393113631 Pharmacy @ Spar Shelly Beach ����������������������� 0393150796 Pharmacy @ Spar Stanger................................ 0325516404 Pharmacy Express............................................. 0325512703 Pharmacy Plus Pharmacy.................................. 0132318520 Pharmcare Pharmacy ........................................ 0153033061 Phezulu Pharmacy ............................................ 0475314253 Phologo Pharmacy ............................................ 0123208280 Phomolong Pharmacy ....................................... 0145652322 Pierau Pharmacy ............................................... 0319163112 Piet Muller Pharmacy ........................................ 0538311787 Plax Pharmacy .................................................. 0219062976 Plett Medicine Depot Pharmacy ����������������������� 0445332278 Port Nolloth Pharmacy ...................................... 0278518240 Porterville Pharmacy ......................................... 0229312121 Prieska Pharmacy ............................................. 0533532729 Protea Glen ........................................................ 01129 2181 Protea Kempton Park ...................................... 011975 4438 Protea PE Pharmacy ......................................... 0414512694 Protea Pharmacy (George)................................ 0448743124 Provincial Pharmacy .......................................... 0413737631

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Rams Diepsloot Pharmacy................................. 0114641517 Randfontein Village Pharmacy ������������������������� 0114123310 Razorite Pharmacy ............................................ 0114217673 Reichs Phy Pharmacy ....................................... 0026463202 Remedia Pharmacy ........................................... 0349809511 Rent-Med Pharmacy ......................................... 0866073940 Resevoir Hills Pharmacy ................................... 0312623411 Ress & Van Zyl Pharmacy.................................. 0448732392 Rhulani Med Depot Pharmacy ������������������������� 0127997384 Richmond Pharmacy ......................................... 0538327681 Ridderstraat Pharmacy ...................................... 0145965998 Ridgeway Pharmacy.......................................... 0116805472 Ridge Terrace Pharmacy ................................... 0114766551 Rinaldo Pharmacy ............................................. 0315643722 Rink Street Pharmacy ....................................... 0415854346 Rissik Pharmacy ................................................ 0114920243 Riversdalse Pharmacy ...................................... 0287131089 Riverside Pharmacy .......................................... 0169761904 Riverview Pharmacy .......................................... 0355501465 Rixile Pharmacy ................................................ 0827157715 Rock Cottage Pharmacy ................................... 0117947021 Roodeberg Pharmacy ....................................... 0218711034 Roodia Pharmacy .............................................. 0169712781 Roodt Pharmacy ................................................ 0568112118 Rooihuiskraal Pharmacy ................................... 0126612523 Roschers Pharmacy .......................................... 0562124431 Rossiers Pharmacy ........................................... 0215930802 Rosslyn Pharmacy ............................................ 0125413368 Rmc Pharmacy................................................... 0216805920 Rustenburg Pharmacy ....................................... 0217888048 Rynfield ............................................................. 0118491826 S

Sanctor Pharmacy ............................................. 0414816812 Sandringham Pharmacy .................................... 0116406912 Sanurama Pharmacy ......................................... 0118522044 Scala Chemist Pharmacy ................................. 0216717076 Schoemansville Pharmacy ................................ 0122530305 Schuin Villa Pharmacy ....................................... 0413643566 Schweizer Pharmacy ......................................... 0539631321 Scott Street Pharmacy ...................................... 0343125367 Scottsville Pharmacy ......................................... 0333861029 Sea View Pharmacy .......................................... 0413782181 Secunda Pharmacy ........................................... 0176317236 Sederkem Pharmacy ........................................ 0274821226 Selgo Phy Pharmacy ......................................... 0113396912 Sentrakem Pharmacy ........................................ 0218726888 Shelley Beach Pharmacy .................................. 0393151865

Shepmed Pharmacy .......................................... 0317053908 Sibasa Family Pharmacy ................................... 0159631253 Simonstown Pharmacy ...................................... 0217862133 Six Pharmacy .................................................... 0543324501 SJ Boshoff Pharmacy ........................................ 0539480926 Skymed Pharmacy ............................................ 0333875832 Sollys Phy Pharmacy ........................................ 0325512386 Sonday's Pharmacy ........................................... 0219313256 Sonland Park Pharmacy .................................... 0164291100 Sontonga Mall Pharmacy.................................. 0110707641 Soshanguve Phy Pharmacy .............................. 0127900567 Spar Bluff Pharmacy .......................................... 0314661373 Spar Dely Road Pharmacy ................................ 0123484737 Spar Florida Juction Pharmacy ������������������������� 0114724735 Spar Kieserville Pharmacy................................. 0144141239 Spar Marble Hall Pharmacy............................... 0132611131 Spar Noord Pharmacy ....................................... 0537121283 Spar Northway Family Care Phy ����������������������� 0332872070 Spar Oregon Pharmacy ..................................... 0126646193 Spar Port Edward Pharmacy ���������������������������� 0393113631 Spar Stanger Pharmacy .................................... 0324373000 Spar Whiteriver Pharmacy ................................ 0137500476 Spitskop Pharmacy............................................ 0514464081 Springbok Apteek Pharmacy ............................. 0184629744 Springbok Pharmacy Pharmacy ����������������������� 0216961532 St Lucia Pharmacy ............................................ 0355901612 Stanfin Pharmacy .............................................. 0177123251 Stanger Pharmacy ............................................. 0325511828 Station Square Pharmacy ............................... 012 323 0837 Steenberg Pharmacy ......................................... 0217017326 Stellenberg Pharmacy ....................................... 0219193520 Steps To Health Pharmacy ................................ 0217125050 Steve Dickinson Apteek /Pharmacy ������������������ 0132824417 Stipp Pharmacy ................................................. 0282611205 Stonebridge Pharmacy ...................................... 0315393263 Summorfields Pharmacy ................................... 0119186804 Summerstrand Pharmacy .................................. 0415832128 Sun City Pharmacy ............................................ 0128140647 Sunford Pharmacy ............................................. 0315004278 Sunvillage Pharmacy.......................................... 0145522162 Swaanstraat Pharmacy ..................................... 0128004176 Syd Goldstein Pharmacy ................................... 0562124171 T

T.M Winn Chemist /Apteek Phy ������������������������� 0333424218 Tafadzwa Phy Pharmacy ................................... 0113336910 Tahiti Pharmacy ................................................. 0118521368 Tamboerskloof Pharmacy .................................. 0214244450

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Yellowwood Pharmacy ...................................... 0314623104 Youngs Pharmacy ............................................. 0393172661 Z

Zeerust Pharmacy.............................................. 0186421558 Zetlers Pharmacy .............................................. 0214654217

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Vaalwater Apteek Pharmacy............................... 0147553785 Valhalla Pharmacy ............................................. 0126542041 Van der Nest Pharmacy...................................... 0349822844 Van Der Walt Pharmacy .................................... 0163620612 Van Rensburg Pharmacy ................................... 0122524788 Vegan View Pharmacy ...................................... 0114543701 Vigne Pharmacy................................................. 0282549565 Village Pharmacy ............................................... 0137551572 Village Square Pharmacy .................................. 0583031016

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Waterberg Pharmacy ......................................... 0154914194 Waterkloof Pharmacy......................................... 0123468827 Waterstone Pharmacy ....................................... 0218520186 Watson En Brink Pharmacy ............................... 0442722184 Weleda Pineslopes Pharmacy �������������������������� 0114672430 Welgelegen Pharmacy ...................................... 0215580056 Wes Krugersdorp Pharmacy ............................. 0116654702 Wespark Itumeleng Phy..................................... 0123862498 Westcare Pharmacy .......................................... 0314020280 Westering Pharmacy ......................................... 0413602424 Westgate Pharmacy .......................................... 0213716110 Westham Pharmacy .......................................... 0315074978 Westport Pharmacy ........................................... 0215540052 Westville North Pharmacy ................................. 0312628172 Westwood Pharmacy ......................................... 0119184747 Wilderness Pharmacy ....................................... 0448770621 Wilgemed Pharmacy ......................................... 0114754707 Wilgers Pharmacy ............................................. 0128075182 Willows Pharmacy ............................................. 0514440978 Wilmar Pharmacy .............................................. 0349813922 Winterton Pharmacy........................................... 0364881177 Wisani Medical Pharmacy ................................. 0127000765 Witpoortjie Pharmacy ........................................ 0116646000 Wollies Apteek Pharmacy .................................. 0185962106 Wonderpark Pharmacy ...................................... 0125493349 Wooley Street Pharmacy ................................... 0396825349

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Ulundi Pharmacy ............................................... 0358700711 Umhlanga Medisport Pharmacy ����������������������� 0315611227 Umhlatuzana Pharmacy .................................... 0314032971 Umzimed Pharmacy .......................................... 0392590280 Unikem Pharmacy ............................................. 0219346580 Uvongo Pharmacy ............................................. 0393150040

Villiers Pharmacy ............................................... 0588210771 VitaCare Koeberg Pharmacy ���������������������������� 0215116131 Vitacare Kromboom Pharmacy �������������������������� 0216967880 Vitacare Plattekloof Pharmacy ������������������������� 0219111044 Vitacare Rondebosch......................................... 0216853030 Vredefort Pharmacy ........................................... 0569310015 Vredendal Pharmacy ......................................... 0272131183 Vryburg Pharmacy ............................................. 0539270281 Vrystaat Pharmacy ............................................ 0169762567 V/C Plattekloof.................................................... 0219111044 V/C Rondebosch................................................ 0216853030 www.we-care.co.za

Tambottie Pharmacy .......................................... 0186421808 Tasbet Park Pharmacy ...................................... 0136970471 Temba City Pharmacy ....................................... 0127176111 Terrace Pharmacy ............................................. 0119681060 Thakanyane Kwagga Pharmacy ����������������������� 0127177006 Thakanyane Pharmacy .................................... 0127177006 The Dundee Trading Pharmacy ����������������������� 0342181683 The Family Pharmacy ....................................... 0127017272 The Medicine Chest Pharmacy ������������������������ 0415851800 The Medicine Shop Pharmacy �������������������������� 0123464318 The Ointment Jar Pharmacy ............................. 0879414097 Thorntree Pharmacy .......................................... 0127913713 Thulumahashi Pharmacy ................................... 0137730351 Tigrade Pharmacy ............................................. 0118258590 Tirisano Pharmacy ............................................. 0127973046 Tlhapiso Pharmacy ............................................ 0118381245 Toka Pharmacy................................................... 0145922738 Townsview Medicine Depot Phy ������������������������ 0116837008 Transfer Pharmacy ............................................ 0127972740 Trichardt Street Pharmacy ................................. 0123792600 Tsakane Pharmacy ............................................ 0117386327 Tshoane Phy Pharmacy .................................... 0127997232 Tuckers Pharmacy ............................................. 0112340161 Tugela Pharmacy .............................................. 0364481283 Tuine Rustenburg Pharmacy ............................. 0145333392 Tulbagh Pharmacy ............................................ 0232300150 Turf Pharmacy ................................................... 0114342104 Tuscany Glen Pharmacy ................................... 0219091428 Tuscany Pharmacy ............................................ 0145381620 Tyrone Pharmacy .............................................. 0116463818