Yes We Care by Yes, We Care

ISSUE 7 2015

contents WHEN WINTER COMES ALONG, THE DROP IN TEMPERATURES PLACES AN ADDED STRAIN ON YOUR BODY, MAKING IT EVEN HARDER TO FEND OFF DREADED LURGIES. FIONA ZERBST RETHINKS WINTER STRESSBUSTING STRATEGIES SO THAT YOU CAN GIVE YOUR IMMUNE SYSTEM WHAT IT NEEDS TO KEEP YOU IN TIP-TOP SHAPE. www.we-care.co.za

BALANCING ACT

08 14

Stay immune to stress

Trauma in South Africa

HEALTH HABITS

20 22 24 27 30 32 34

Supplement safely

Start with your heart

Exercise helps to kick the habit A toast to good health

Managing your diabetes Pain, pain go away

The many faces of botox

GET PHYSICAL

ISSUE 7 2015

39 40

The ultimate running guide 5km Running Programme

NUTRITION

43 Eat… your water! 44 Eat your way to a bikini body

this winter!

REGULAR DOSE

04 Health Calendar 2015 07 Out & About 18 Health Trends 46 We Care Pharmacy Network Listings

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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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July Mental Illness Awareness Month

TB Awareness Month Balanced Lifestyle Campaign Health Awareness Month

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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.

South Africaâ&#x20AC;&#x2122;s no. 1 Pharmaceutical company 1 Approximately 1 in 4 products dispensed in South Africa is an Aspen product 2

Generations of South Africans have trusted the Aspen brand. Ask for your Aspen product.

References: 1. IMS TPM Sept 2013. 2. ImpactRx Data June 2013, S3 and above. A17243 11/13.

D23 Amino Acids Western Herbal Medicines

Each tablet contains 150 mg L-Theanine

Increases mental focus Reduces anxiousness Calms the mind Non-drowsy For more information, refer to enclosed package insert

This medicine has not been evaluated by the Medicines Control Council. This medicine is not intended to diagnose, treat, cure or prevent any disease.

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Out

& About

Luggage

A look at the new tech you need to get you places and enjoy them to the max!

Travellers

for

see the Lite with Samsonite

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For those who demand a little everyday luxury, Cara Mia has become synonymous with quality and style. From jewellery boxes to cosmetic bags, travel accessories and much more, their impressive collection boasts over 300 must-have treasures. Inspired by the magical joie de vivre of European fashion, each Cara Mia product is hand-picked in consultation with renowned designers and aficionados. The diverse range delivers the ultimate in functionality combined with glamour and innovation. Craftsmanship is flawless, no detail is overlooked. Every pattern, clasp and design is meticulously explored to guarantee satisfaction on every level – ensuring that you will always travel in style. Available through www.caramia-sa.co.za.

Outdoor Priority

Whether you are out hunting, fishing, hiking or birding, well known explorer and wilderness survival expert, Bear Grylls says that having access to fresh water should be your top priority. Inspired by the classic military canteen and nesting cup, Bear Grylls and Gerber have updated the design with a BPA free water bottle, snug fitting nylon sheath and leak proof lock top. The two-handled cup is aluminium and suitable for boiling water. The outside of the canteen is textured to avoid spills or drops, even when you’re wearing gloves or exposed to extreme conditions. For survival in the wild, a water bottle simply won’t cut it. The Bear Grylls canteen is available at Cape Union Mart stores and retails at R599.

ISSUE 7 2015

Samsonite is pushing the boundaries with Litesphere – its strongest and lightest soft side luggage collection ever. Advanced Hybrid Technology makes for ground-breaking hardware combined with sleek lines. Point Shock Technology provides unprecedented abrasion protection for good looks every step of the way while soft rubber wheels on uprights and spinners ensure comfort with less vibration and noise – ensuring that you can travel the world without your suitcase holding you back. You can add a smart sleeve briefcase or back pack and your Litesphere remains comfortable enough to carry right by your side. Litesphere interiors feature butterfly cross straps for wrinkle free packing and PORON XRD laptop protection in selected models. Available in sophisticated combinations of Space Black and Moon Grey; Earth Brown and Comet Maroon; and Stardust Silver and Titanium Grey, the Samsonite Litesphere collection is available from leading luggage stores nationwide.

balancing act

Stay immune

ISSUE 7 2015

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to stress By Fiona Zerbst

The pressures of life and work seem to go at your immune system unrelentingly, and if you fail to eat right, get enough rest and keep a healthy level of fitness, thereâ&#x20AC;&#x2122;s a good chance youâ&#x20AC;&#x2122;re heading for sickbay. When winter comes along, the drop in temperatures places an added strain on your body, making it even harder to fend off dreaded lurgies. Fiona Zerbst rethinks winter stress-busting strategies so that you can give your immune system what it needs to keep you in tip-top shape.

balancing act

IT IS TOUGH to stay motivated in winter, and that extends to our eating and exercise habits. We seem to think these few months of the year give us a free pass to over-indulge and be lazy. But we are not doing our immune system any favours. So how do you boost your immunity and make the most of winter?

We all know vitamin C, which is found in bananas, citrus fruits, kiwi fruit and green veggies, tends to give you that extra zest during winter months. But the "too much" of a good thing notion applies to your vitamins as well. “Beware of over-supplementation with vitamin C – the upper limit per day is 2000 mg, larger amounts can be harmful,” warns Johannesburg-based dietician Claire Julsing Strydom. “In fact, 500 mg per day of vitamin C is suitable for the immunity boost most people seek during the winter months.” Instead of overdosing, make sure you get the benefits of other helpful antioxidants. Beta-carotene, which is found in green and yellow fruit and vegetables, is a powerful antioxidant that boosts immunity.

Think zinc The US-based Cochrane Group, an international collaboration of researchers that reviews evidence behind therapeutic interventions, recently found that taking zinc within the first couple of days of coming down with a cold reduces the duration and severity of the illness. This suggests that zinc, which is found in seafood, fish and wholegrains, may be a good defence against rhinoviruses, which are responsible for about 80% of colds. Again, supplement in moderation.

ISSUE 7 2015

Focus on key nutrients

“Garlic remains one of the greatest immunity boosters during the winter months,” says wellness expert and author Lisa Raleigh. It has antimicrobial, antiviral and antifungal properties, so add plenty to your favourite chicken soup for a double dose of immunityboosting goodness.

The temptation to eat comfort food is even stronger in winter, but Johannesburg-based dietician Pippa Manicom says that several scientific studies have shown that as the level of sugar in the bloodstream goes up so the efficiency of the immune system comes down. Try to stay away from sweets, biscuits, soft drinks, hot puddings – except as a treat once or twice a week. “A well-balanced protein and low fat diet, with fats obtained from essential sources such as seeds and nuts, together with plenty of fresh fruit and vegetables rich in vitamins and minerals, is best for maximising your immunity,” says Manicom.

Give garlic a go

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Reduce sugar intake

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Why probiotics? “Probiotics are the bacteria naturally found in your stomach that are involved in the fermentation of gastrointestinal contents from foods,” says Julsing Strydom. It has been found that microbes colonising in the gastrointestinal tract can increase circulating specific and natural antimicrobial antibodies. “The gut is one of the first lines of defence in the immune system and increasing your intake of probiotics by supplementing or eating yoghurt can improve your immunity. Remember that not all yoghurts are equal when it comes to the amount of probiotics, though – do some research,” she advises. www.we-care.co.za

Stay active…

ISSUE 7 2015

We all know that moderate exercise boosts immunity and relieves stress, yet most of us still avoid stepping it up. “If you’re not keen on that early morning run, change your programme over the next 12 weeks. Try exercises you can do at home: skipping, dancing, pilates or yoga,” says Julsing Strydom.

…but hit the snooze button

Fast Fact Who eats more soup? Men or women? Well, for a typical lunch, women seem to be more than twice as likely to eat soup as men. Statistics say, 9.6% vs. 4.0%.

“A solid eight hours sleep not only does wonders for your mood, it also fends off illnesses. Your body goes through several REM cycles in a night, but you make the most immune-strengthening repairs during the last and longest one, which only begins after seven hours of uninterrupted sleep,” says Raleigh.

Aaaand stretch! Soup it up Use the winter months to enjoy a variety of delicious fresh vegetable soups. They are packed with immune boosting nutrients, fibre and phytochemicals. “Make your own soups so you can pack them full of superfoods,” suggests Raleigh. “Making your own mix means you can throw in beans, lentils, seeds and chickpeas, for a warm health boost in winter.” However, if time is short, a preservative-free fresh and readymade packet of soup is still better than a fast-food burger or microwave meal.

"Stretch in the shower on chilly days and nights", says Raleigh. This gives your core temperature a chance to rise, allowing for an easier stretch. Muscles tighten and stiffen in the cold, so they need to be stretched more frequently. Make regular stretching a priority during winter months, not just during your workouts.

ISSUE 7 2015

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balancing act

Trauma in South Africa

Debriefing the Whole Family

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Unfortunately, you don’t have to scrutinize statistics to be aware of the high crime rate and the prevalence of serious and fatal motor vehicle accidents in South Africa. Our roads aren’t safe, our neighbourhoods aren’t safe and we don’t even feel safe in our own homes anymore. Although trauma can be caused by extraordinary events such as violence and molestation, more common events such as divorce and medical procedures and on-going fear and/or stress can also lead to trauma. Counselling can help overcome this trauma and allow the whole family to move forward together. By Jeanne Fourie Hattingh

Recognising Trauma

We can recognise the experience of trauma by being aware of the development of the following symptoms. In children: • Signs of shock: glazed eyes, pale and/or cool and moist skin, rapid and/or shallow breathing, trembling, disorientation. • Regressive behaviour: This refers to behaviour characteristic of a previous and completed developmental stage e.g. sucking thumb, acting baby like, clinging behaviour, separation anxiety and wetting or soiling pants. • Psychosomatic symptoms: Physical symptoms caused by psychological factors. The most common psychosomatic symptoms children present with are tummy aches, nausea, sleep disturbances and headaches. • Concentration problems with subsequent dropping of school marks. • Nightmares and dreams about an event. • Becoming withdrawn and/or aggressive behaviour. • Becoming more fearful and the development of phobias.

In adolescents and adults: • Avoidant behaviour: Avoiding situations, people and places associated with the event. • Commencing or increased use of substances in order to relax, numb or forget. • Change in mood and behavioural patterns e.g. increased irritability, anxiety, depression, aggression and isolation or becoming more social in order to mask other symptoms. • Feeling tense, uneasy and unwell. • Startling easily. • Changes in sleeping and eating patterns. • Physical symptoms of anxiety e.g. heart palpitations and trembling or other psychosomatic disorders. • Changes in close relationships e.g. problems with intimacy. • Reliving the event through dreams or intrusive thoughts. • Becoming paranoid or hyper-aroused. All of the above symptoms are normal reactions to an abnormal or traumatic event and are referred to as acute stress. When symptoms last longer than four weeks, the possibility of post-traumatic stress disorder (PTSD) should be explored.

What to Do

Previously, it was thought that trauma is best resolved by talking therapy. The latest research however, suggests that since trauma is experienced in the body through the nervous system and the reptilian brain, the best way to deal with it is on a bodily or somatic level. It has even been suggested

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Peter Levine and Maggie Kline describe trauma as being the opposite of empowerment. Trauma happens when an individual experiences a feeling of being overwhelmed and of helplessness. Although we experience feelings when traumatised, trauma is located in the nervous system. When we are faced with a threatening situation, we do not ‘feel threatened’ per se, but we experience an instinctual reaction in the primitive or reptilian brain preparing the body to fight or flee. This reaction is commonly known as the ‘fight or flight’ response. This is characterised by tightening of the muscles, increased blood flow, a surge of energy, and dilated pupils. When the fear is overwhelming or on-going and when one is unable to fight back or run away, the body reacts by collapsing or freezing. Children and the elderly are more at risk to move into a freeze response because they are physically and mentally more vulnerable and less able to defend themselves. Something we don’t always realise is that we can develop ‘secondary trauma’. Secondary trauma refers to the experience of trauma in a situation where the person himself was not under threat. This may happen when someone stands witness

• Re-enacting the event through play or drawing pictures of the event. • Avoiding situations, places or people associated with the event.

The Person’s Experience of the Event

to an event. We should remember that we don’t always have to be a direct witness, but we ‘experience’ possible traumatic events on a daily basis by watching television, reading the newspaper and in our interpersonal contact with people. Our children are especially vulnerable to secondary trauma and we are often unaware of their traumatic experiences. In South Africa where there is a high incidence of violence against children, our children can perceive life as dangerous and uncertain, even where there is no immediate or direct threat to them.

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THE AMERICAN SUBSTANCE Abuse and Mental Health Services Administration defines trauma as follows: “Individual trauma results from an event, series of events, or set of circumstances that is experienced by an individual as physically or emotionally harmful or threatening and that has lasting adverse effects on the individual's functioning and physical, social, emotional, or spiritual well-being”. Trauma is not in the event itself, but in the person’s experience of the event.

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ISSUE 7 2015

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that traditional talk therapy can lead to re-traumatisation. Dr. Peter Levine developed a strategy to prevent and heal trauma. He offers certain steps in helping individuals deal with trauma. With children: • The most important thing to remember when dealing with a child after a frightful or traumatic event is to be calm and composed. Children look at adults to help them determine how bad a situation is – remember: trauma is not in the event itself but in our experience of the event. When you are calm, you can minimise the impact of the event on the child. Offer comfort by saying reassuring things like “you are safe now, it is all over now” etc. • Since the reptilian brain does not recognize words, we also work with trauma on the level of sensations. If it is immediately following the event, keep the child still for a while. Help the child to identify sensations by asking questions about how he is feeling in his body. If the child names a specific sensation, ask about the size, location, shape etc. If the child does not offer anything, ask him to point or touch a part of his body where he feels sore, uncomfortable, scared etc. • Take it slow. The child needs time to complete processes, experience sensations and integrate experiences. • Validate the child’s physical response. If they are crying, trembling or even vomiting, allow it to happen. Reassure them of your support and identify the physical response, for example, by saying: “I can see you are shivering – that is good. Shake the hurt right out of you”. Resist interrupting the process by saying something to the likes of “everything is okay, you can stop crying now”. • Allow the body to do what it needs to

do. This you can do by being there, but allowing the child to sit in a position he prefers, to not distract his attention and following his cues. A process is usually complete when the child starts to orientate himself to the world around him again by looking around and starting to move away from you. • Encourage rest. The event is processed during rest and sleep. • Later, when the child is ready, they will play the event out, start talking about it or refer to it in another way. Then you can ask questions about the event, help them to identify feelings such as shame, guilt, fear and sadness and assure them that those feelings are normal and okay. Answer their questions with honesty, but also offering comfort and support e.g. “it is all over now, you are here now” etc. • Seek professional help from a qualified trauma counsellor or registered psychologist when you feel concerned about the child’s wellbeing after the event or when you notice any persisting signs of trauma as discussed earlier. With adolescents and adults: • When dealing with adolescents and adults, one can follow the same principles as with children. Adolescents and adults can, however, be more challenging in the sense that they have stronger defence mechanisms. They can present with a strong sense of denial for instance. When you hear: ”Oh, it really was nothing”, or “it was not that bad” you should suspect denial. You can overcome this by directing them back to their bodies. “What happened in your body when you realized that the truck was going to hit you?” and then let them expand on that. After the experience of a traumatic event, safety and family support is most

important. Increase the safety measures to create a greater sense of safety. After an armed robbery, get a panic button for each member of the family or have pepper spray in your handbag after being attacked. When we are traumatised, we sometimes forget to ask for and provide support, since we move into survival mode. Be certain to get the family together and tell everyone how much they are loved and that together you can get through this. Give each member of the family a chance to say what is in their hearts. This is true even if only one member of the family was involved in the event. If possible, return to the normal daily routine as soon as possible. The longer the situation or location is avoided, the more anxiety can develop due to the brain still perceiving the situation or place as being threatening. But always remember – safety first. If a child was abused at school, you can under no circumstances send her back to that school as long as the perpetrator is present. And be careful not to overwhelm someone by trying to get him back into his routine. Always follow the cues and pace of the traumatised person. • Childline is a 24-hour service to assist children and teens facing trauma and challenges. Contact Childline South Africa on 0800-055555 or get online assistance by visiting www.childlinesa.org.za. • Lifeline offers assistance with general emotional well-being and trauma. Contact 0861-322322 or visit www.lifeline.org.za • For gender violence issues contact the Stop Gender Violence Helpline on 0800150150. • Alternatively contact a trauma counsellor or registered psychologist. Contact Jeanne Fourie-Hattingh 044 874 1527.

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Health trends Predict to prevent heart attacks

ISSUE 6 2015

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A study published in the American Journal of Human Genetics, identified five new genes that are linked to causing heart attacks and strokes. After investigating blood pressure measurements of 25 000 participants, researchers from Queen Mary University of London identified the five genetic variants. The experts suggest that investigations into how these genes function will not only help them predict the likeliness of a heart attack or stroke, but may also pave the way for the development of new drugs to control hypertension and high blood pressure.

Insomnia cure in sight

Sleep regulation has remained somewhat of a mystery to the medical field, but the discovery of an enzyme that keeps people awake could be the answer to insomnia. Researchers at the Boston University have found that inhibiting the amount of the calcium kinase enzyme in the brain can induce sleep. This was discovered after scientific tests showed that when the enzyme is blocked, the brain drifts into a sleep state. This could be good news for those who suffer from sleepless nights. As scientists develop their understanding of triggers such as this enzyme that suppress sleep and cause people to remain awake, they move closer to the ultimate goal of understanding of how sleep is regulated at the cellular level, which could lead to finding the causes and cures for a variety of sleep disorders.

PREVENTING ALZHEIMER’S DISEASE FROM DEVELOPING TO A DEBILITATING STAGE IS SET TO BE A MAJOR BREAKTHROUGH WITH A POTENT ALZHEIMER’S VACCINE JAB.

Vaccine against Alzheimer’s Preventing Alzheimer’s disease from developing to a debilitating stage is set to be a major breakthrough with a potent Alzheimer’s vaccine jab. Scientists from Washington’s Georgetown University Medical Center found that an antibody for Alzheimer’s disease in the form of the PFA1 vaccine could help patients with low levels of the toxic amyloid protein (which builds up over time in Alzheimer’s sufferers). The study suggests that giving vaccines to patients before the signs of Alzheimer’s set in, could prevent the disease, as long as the vaccine is administered during the early stages. Scientists have yet to discover an accurate way of detecting early signs of the disease, but they are optimistic that these findings will one day eradicate Alzheimer’s disease.

health habits

Supplement

safely

ISSUE 7 2015

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Winter is on its way, which means it is time to boost your immune system. Do you get what you need out of your vitamin supplements? Fiona Zerbst looks at the pros and cons of off-the-shelf supplements.

IDEALLY, WE SHOULD get all the vitamins, minerals, proteins, carbohydrates and fats from what we eat on a daily basis. But many of us don’t eat all that healthily: you skip a nutritious breakfast because you’re too rushed in the morning. When the mid-afternoon slump hits, you would rather snack on crisps than a handful of nuts and seeds. Sound familiar? As if that’s not bad enough, our food may not contain what it’s supposed to, thanks to modern farming methods, environmental By Fiona Zerbst

pollutants, as well as how we store, process and cook food. These are valid reasons for taking vitamin supplements, but it’s not always clear which are best. With a dizzying array of products on the shelves, we’re often tempted to grab the one that sounds most effective. But will it help or harm? The case for multivitamins In the US, a government-funded initiative saw doctors from 40 centres around the country

health habits A few months later she had a routine blood test for an ailment and her doctor noted that she had elevated potassium in her blood. Why was this, she wondered? Had Sumaya been eating a lot of bananas, perhaps? Sumaya recalled her supplement and told her doctor, who was suitably irritated. “This potassium dosage is higher than the recommended daily allowance – you can’t just take these supplements like sweets,” she chided, pointing out that an excess of potassium can sometimes lead to heart problems, or even a heart attack. “Excessive intake of fat-soluble vitamins, especially A and D, can be toxic,” warns registered dietician Pippa Manicom. So the rule of thumb is to supplement lightly and rather monitor your intake with the help of a dietician or doctor.

THERE’S ALSO THE POSSIBILITY THAT YOU COULD BE GETTING MORE IRON, VITAMIN A, ZINC, NIACIN AND FOLIC ACID THAN YOU NEED – CHECK THE LABELS OF BOTTLES TO MAKE SURE YOU DON’T EXCEED THE DAILY VALUE.

1. Archives of Internal Medicine. http://archinte.ama-assn.org/cgi/ content/short/169/3/294

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On the

Topic!

Vitamin C is used as a food preservative and photographic developing agent; it is commonly added to foods as an antioxidant to protect colour and aroma.

What supplements do I need? 01

Many pre-menopausal women are chronically iron-deficient, so have your blood tested and, if your iron count is low, taking a supplement can make the difference between functioning normally and being too tired to get through the day. Keep out of reach of children – iron supplements are the leading cause of poisoning in children under six years.

Julsing Strydom says that everyday stress can deplete our stores of vitamin B, so a B-complex supplement can be useful, particularly if you have a high-stress job.

South Africans love the great outdoors, but UV radiation and other environmental factors form free radicals. A supplement with moderate doses of vitamins A, C and E, plus selenium and zinc, could help here – but try to keep exposure to the midday sun to a minimum and always use sunblock.

Probiotics are live micro-organisms that prevent the growth of ‘bad’ bacteria and are extremely helpful if you’re taking antibiotics, suffer from stomach or bowel problems or your immune system isn’t functioning optimally. They improve gut health and stimulate immunity, says Manicom.

ISSUE 7 2015

When to exercise caution Take Sumaya’s experience, for example: Sumaya, 40, is a jogger who often felt fatigued. She bought an over-the-counter supplement that she thought would give her extra energy.

collect data on multivitamin use from 161 808 women1. Results showed that multivitamins played no significant role in reducing cancer or cardiovascular disease in the trial subjects; but neither did the multivitamins prove to be harmful, suggesting that if one uses a multivitamin to counteract stress, pollution or the effects of a gruelling work schedule or athletic training session, one can’t go far wrong. Registered dietician Julsing Strydom says a good multivitamin can be used safely, provided amounts are in accordance with nutrient reference values (NRV). “Specific nutrients can then be added to a multivitamin, depending on your stage of life, nutritional status or deficiencies,” she says. Dietician Nicki de Villiers warns that one shouldn’t use a multivitamin as a form of dietary ‘health insurance’, especially as those of us who are concerned enough about our health to take supplements are probably getting what we need out of our diets. There is no evidence to suggest that vitamins and minerals fight cancer, diabetes or heart disease – though they may, for example, slow vision loss in some people with age-related macular degeneration. There’s also the possibility that you could be getting more iron, vitamin A, zinc, niacin and folic acid than you need – check the labels of bottles to make sure you don’t exceed the Daily Value. Remember, multivitamins are not a cure-all. They are no substitute for a balanced diet and a healthy lifestyle.

Daily dose De Villiers says that the recommended amounts of nutrients people should get vary according to age, gender and specific health profile. One value for each nutrient – known as the Daily Value (DV) – is selected for the labels of dietary supplements. An online Dietary Reference Intakes (DRI) tool can be found at http://fnic.nal.usda.gov/ interactiveDRI, enabling you to calculate the right amount of macronutrients, vitamins and minerals you should have for your age, height, weight, activity profile and so on. Remember, this is just a guideline – always consult a dietician for more information.

health habits

heart ISSUE 7 2015

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Start with your

Did you know that as we age our heart muscles can stiffen? This stiffening causes pressure that in turn resists blood flow into the heart. As a result, the heart’s main pumping chamber, the left ventricle, cannot pump blood throughout the body in a normal capacity, and this can eventually lead to complete diastolic heart failure. By Dr Keith Chittenden (DC) USA

RESEARCHERS FROM THE University of Texas Southwestern Medical Center compared the function of the left ventricle in 12 healthy but sedentary senior citizens, 12 senior masters athletes, and 12 young adults to determine if aging was the primary cause of left ventricle failure, or if physical inactivity was also partly to blame. Researchers found that sedentary hearts were stiffer than those of the master athletes; moreover, the function of the older athletes’ hearts was virtually the same as that of the younger study participants – something that came as a surprise to the researchers. “We found that older, sedentary individuals’ hearts were 50 percent stiffer than the masters athletes, which we expected”, said one of the researchers Benjamin Levin, MD, professor of Internal Medicine at the University. “What we didn’t expect was that the hearts of these senior athletes

were indistinguishable from those of the healthy younger participants.” The moral of the story here is obvious: exercise can keep the heart muscle from stiffening, which means a decreased risk of heart failure and overall better health. But this shouldn’t be your only reason for exercising. Regular exercise boosts moods, decreases stress, and keeps joints and muscles limber – all important aspects to maintaining health into the golden years. Any moderate-intensity exercise like swimming, jogging, Pilates and yoga is good. Exercising your heart muscle means exercising your body. You don’t need a gym, just a bit of motivation and a good pair of walking shoes. Aerobic exercises done 30 minutes a day is excellent for increasing your heart rate. Climbing the stairs, a brisk walk, orbital exercise machine or treadmill, anything to get your heart rate up. Practice balance exercises to help

prevent falls and injuries. Balance techniques are used frequently as exercises in yoga or more simple forms of balancing exercises such as walking healto-toe, standing on one foot, or standing up and sitting down without using your hands. Stretching exercises done twice a week helps keep flexibility, which is very important. Consider 10 minutes of stretching twice a week to improve your flexibility. For those who are 65 and older, or anyone with chronic conditions or limited mobility, you need the same amount of exercise as younger people. The activity can be less intense, and remember to use good judgment and follow your doctor’s advice.

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Our Mission

“At Mylan, we are committed to

new standards

setting For more than 50 years, we’ve done health care differently. But one thing has never changed: our relentless pursuit of getting it right. Whether it’s offering support to a pharmacy or ensuring a steady supply of high quality medicine, see how Mylan transforms words into actions.

Fast Facts • One of the leading generics and specialty pharmaceutical companies • Sells products in approximately 140 countries and territories • One of the industry’s broadest and highest quality product portfolios, with approximately 1,300 separate products • Global manufacturing capacity of more than 54 billion doses • One of the only global generics companies with true vertical integration • A workforce of more than 20,000 around the world • A Fortune 500 company • One out of every 11 prescriptions dispensed in the U.S. – brand name or generic – is a Mylan product.

Discover why, at Mylan, quality isn’t just a claim – it’s a cause we’ve made personal. Mylan.com Mylan (Pty) Ltd. Reg. No.: 1949/035112/07. Building 6, Greenstone Hill Office Park, Emerald Boulevard, Modderfontein, 1645. Tel: (011) 451 1300. Fax: (011) 451 1400. www.mylansa.co.za M0308 February-14.

in health care.”

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.

health habits

Kick

ISSUE 7 2015

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Fitness and Exercise Help

the Habit

Exercising or going to the gym could actually help you to quit that nasty smoking habit and could even become a major contributing factor to keeping you â&#x20AC;&#x153;smoke-freeâ&#x20AC;? as you feel an improvement in your health through a reduction of depression and anxiety, and experience better sleep patterns, stress management and selfesteem.

Did you

Know?

Smoking and lack of physical activity are two of the top three risk factors for early death and chronic disease that individuals can change?

health habits

Just how does smoking affect the body?

WITHIN:

MINUTES

Your pulse rate returns to normal

MONTH

Physical appearance improves – skin loses its grey pallor and becomes less wrinkled.

YEAR

Excess risk of a heart attack is reduced by half.

HOURS

Nicotine in your bloodstream is reduced by 90 % and carbon monoxide reduced by 75 %.

YEARS

Risk of lung cancer falls to about half of that of a continuing smoker.

Carbon monoxide and nicotine are almost eliminated from the body. Lungs start to clear out smoking debris.

YEARS

Risk of heart attack falls to the same as someone who has never smoked.

HOURS

All traces of nicotine are removed from the body. Your sense of smell and taste are improving.

HOURS

Breathing is easier. Lung bronchial tubes begin to relax and energy levels increase.

Circulation improves

WEEKS

Did you

Know?

People who are physically active have less desire to smoke. They also have fewer cravings for tobacco and fewer withdrawal symptoms when they quit smoking. People who are not physically active may be more depressed, which could cause them to smoke, or to smoke more often.

ISSUE 7 2015

HOURS

02 12

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For every year of continued smoking after the age of 35 years a person loses 3 months of life expectancy. Smoking just a single cigarette can immediately affect the ability to exercise by constricting blood vessels, which prevents the proper delivery of blood and oxygen to muscles during exercise. Adults experience a 4% decrease in oxygen uptake immediately after smoking. Regular smokers face even greater performance problems and tend to be less physically active and therefore have a reduced performance at all levels of physical training. They also demonstrate smaller improvements in training, and their endurance is compromised (7,2% less than non-smokers). As levels of supervised exercise programs increase smokers become more likely to quit the habit. Smokers have higher resting heart rates and lower maximum heart rates than non-smokers, meaning that their hearts always have to work harder to pump blood throughout the body. In addition, young men and women who smoke are significantly more likely to injure themselves during exercise, will heal slower from their injuries – or some will not heal at all. Although some good athletes smoke, they would be even better if they did not. People who quit smoking demonstrate improved exercise performance compared to those who continue to smoke. Some people unwisely begin or continue smoking as a weight control measure. But the links between smoking and less physical activity and decreased physical performance actually interfere with healthy and effective weight control. Studies show that the body fat of smokers tends to be distributed in a pattern that has adverse health implications. Men who smoke burn fewer calories of energy per day than non-smokers, whilst women who exercise when they quit smoking, delay weight gain – a great reason to stop lighting up!

How does the body react when you stop smoking?

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27 ISSUE 7 2015

Agood toasthealth to What is savoured by millions of people across the globe, is the title of a UB40 song, and has been written about in myriad tomes, including the Bible?

Red wine, of course.

By Shona Bagley

ISSUE 7 2015

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health habits

WINE IS ONE of the oldest alcoholic drinks on earth, with the earliest known production taking place roughly 8 000 years ago. Reports on the benefits of red wine are almost two centuries old, and current scientific research validates 200-year-old reports that drinking red wine improves health. Red wine is also synonymous with winter: a crackling fire and a glass of red wine spell winter delight. And a glass or two of red will stave off those winter sniffles: researchers in Spain found that people who drank more than two glasses of red wine per day have 44% fewer colds than those who didn’t. European researchers suggest that moderate daily intake of red wine (22-32 g) has a protective effect on the body’s immune system. Red wine does not suppress the immune system like other alcohol. And if you are an oenophile, you have reason to lord it over drinkers of other types of alcohol: according to studies from France, the UK, Finland and Denmark, moderate consumption of wine is more beneficial than that of beer or spirits. It’s no surprise that red wine has stood the test of time, because the health benefits (again, if consumed in moderation) are surprisingly varied. Red wine, rightly so, has long been thought of as heart healthy. The alcohol and antioxidants in red wine may help prevent heart disease by increasing levels of 'good' cholesterol and protecting against artery damage. Red wine may prevent the onset and progression of atherosclerosis (hardening of the arteries). Atherosclerosis starts when blood vessels begin to lose their ability to relax. Both the alcohol and polyphenols in red wine appear to

Fast Fact

Not all wines improve with time. In fact, a vast majority of wines produced are ready to drink and do not have much potential for aging. Only a rare few will last longer than a decade.

favourably maintain healthy blood vessels by promoting the formation of nitric oxide (NO), the key chemical relaxing factor. Red wine also produces anticlotting or antithrombotic action. It’s also possible that antioxidants such as flavonoids or a substance called resveratrol have heart-healthy benefits. A boon for mature imbibers, resveratrol has been shown to protect against Alzheimer’s disease and dementia. The resveratrol in red wine comes from grape skins and because red wine is fermented with grape skins longer than is white wine, red wine contains more resveratrol. A new French study finds that resveratrol can slow muscle deterioration, too, which could help people who are forced to take a break from exercising. Resveratrol preserves muscle fibre that would normally be reduced by inactivity. An enticing way to maintain muscle tone while cuddled up on the couch, not so?

RED WINE HAS A POSITIVE ROLE TO PLAY IN THE PREVENTION OF NUMEROUS TYPES OF CANCER. RESEARCHERS IN SPAIN FOUND THAT EACH GLASS OF RED WINE PER DAY REDUCED THE RISK OF LUNG CANCER BY 13%. For those who count sheep most nights, new research shows that red wine – especially Cabernet Sauvignon, Chianti, and Merlot – contains melatonin. Melatonin regulates the body clock, so drinking a glass of red wine before bed may send those sheep into the hills and you to the Land of Nod. Melatonin is also an antioxidant, which means it also has antiageing and cancer-preventing properties. In fact, red wine has a positive role to play in the prevention of numerous types of cancer. Researchers in Spain found that each glass of red wine per day reduced the risk of lung cancer by 13%. Four or more glasses of red wine per week has been shown to reduce men’s risk of prostate cancer by 50% and the risk of the most aggressive forms of prostate cancer by 60%. Moderate consumption of red wine is believed to lower the risk of breast cancer, too. However, drinking more than one or two alcoholic drinks per day appears to increase the risk of breast cancer in women, so don’t forget: moderation is key. With all this in mind, cheers to good health!

ISSUE 7 2015

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health habits

In 2012, the World Health Organisation (WHO) released their popular and highly-esteemed World Health Statistics report, an annual compilation of health-related data which puts the spotlight on various diseases. While the WHOâ&#x20AC;&#x2122;s report found that infectious diseases get most of the worldâ&#x20AC;&#x2122;s attention, non-communicable diseases such as high blood pressure, heart disease, diabetes and tobacco related illnesses still continue to take the greatest toll on health. According to the report, one in ten adults has diabetes worldwide. In South Africa alone, approximately 2 million people have diabetes and of that figure, 90 - 95% of diagnosed South Africans have type-2 (non-insulin dependent) diabetes. The remaining 5 - 10% of diabetics are classified as having type-1 diabetes (insulin dependent).

health habits

Managing Your

Diabetes What is diabetes?

What happens if your blood glucose level gets too high/too low? It is very important that blood glucose levels are kept as close to normal as

The three

types of diabetes are: Type 1 diabetes which accounts for about 5 - 10% of all diagnosed cases of diabetes. Type 1 is usually first diagnosed in children and young adults, although it can occur at any time. People with type 1 diabetes are dependent on insulin to manage their sugar levels and it cannot be reversed once it is diagnosed. Type 2 diabetes which accounts for about 90 - 95% of diagnosed diabetes. Several studies have shown that healthy eating and regular physical activity, combined with the correct dosages of medication (if prescribed by a doctor), can help control health complications from type 2 diabetes and even prevent or delay the onset of the disease. Gestational diabetes which develops and is diagnosed as a result of pregnancy in 2 – 10% of pregnant women. Gestational diabetes can cause health problems during pregnancy for both the child and mother.

ISSUE 7 2015

Maintaining control over your blood glucose levels is one of the the surest ways to help prevent complications due to diabetes. To keep your levels in check, you must monitor your blood glucose levels regularly (as directed by your doctor) for changes which could indicate whether your diabetes is properly managed. Knowing what your blood glucose level is could help you plan your meals and activities, as well as help in managing your insulin (type 1) or oral medication (type 2) intake and thus help you to stay in control of your health.

Why is it important to test your blood glucose level regularly if you are a diabetic?

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Diabetes is characterised by elevated (high) blood glucose or blood sugar levels. When a person has diabetes, their body either does not produce enough insulin or is unable to use its own insulin effectively. Glucose then builds up in the blood and, if not controlled, can adversely impact the quality and duration of such an individual’s life. Diabetes can lead to serious complications such as vision loss, kidney failure, and amputation of the lower limbs. That is why it is important to get tested for diabetes. Knowing if you have diabetes will tell you if your body can effectively control its glucose levels and this can help to prevent or delay complications and ultimately save your life.

possible. For most people with diabetes, a healthy range is between 4 - 7 mmol/l before meals (fasting) and between 6 - 9 mmol/l one to two hours after a meal. Sometimes blood glucose levels fall too low and this is called “hypoglycemia”. Hypoglycemia can happen when a person eats too little food, takes too much insulin/oral diabetes medicine, or is more physically active than usual. Often hypoglycemia happens suddenly and sometimes there is no explanation for why it occurs. When this happens, a person may have some, or all of these symptoms: tremors, rapid heart rate, sweating, dizziness, feeling anxious, hunger, vision problems, weakness/ feeling very tired, headache and feeling irritable. High blood glucose levels (persistently higher than 10 mmol/l) may mean you don't have enough insulin in your body. High blood glucose, or "hypoglycemia," can happen if you miss taking your diabetes medicine, eat too much, or don't get enough exercise. It can also happen because of stress or illness. When this happens, a person may have some, or all of these symptoms: extreme thirst, having to urinate often, dry skin, hunger, blurred vision, drowsiness and wounds that are slow to heal. Both hypo- and hyperglycemia are serious and need to be addressed immediately with the necessary medical or dietary interventions (always consult your doctor for help). In 2013, glucoCheck wants to encourage South Africans to “Target Life” by emphasising firstly the importance of knowing your diabetic status (if you don’t know it yet) and secondly to regularly test your blood glucose levels if you have diabetes.

health habits

Pain, pain

ISSUE 7 2015

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go away Arthritis is not just a disease of the elderly, nor is it necessarily worse in winter. Fiona Zerbst looks at misconceptions as well as some arthritis-management strategies for healthy joints. By Fiona Zerbst

IF YOUR GP tells you that you have arthritis, you may want to see a rheumatologist to get a second opinion. Not because your GP is wrong, but because there are some 200 forms of arthritis! The three most basic types of arthritis include osteoarthritis (usually part of aging), inflammatory arthritis (can affect any age; most commonly rheumatoid arthritis), and traumatic arthritis (from injury). Certain forms, like rheumatoid arthritis, can actually affect the heart, lungs and eyes, so the perception that you simply have to cope with some joint pain and stiffness is an incorrect one. Arthritis is serious – and there about 50 million people living with it worldwide. Mike Boddy, CEO of the South African Arthritis Foundation, is quick to bust the myth that arthritis afflicts only the elderly. In fact, there are a large number of children who are sufferers and although there’s been speculation that the condition is genetic there is no scientific evidence that this is so. It is, however, more prevalent in women than in men.

How to manage arthritis

If you have arthritis the best thing to do is to determine which form you have. The two most common types are osteoarthritis (degenerative joint disease) and rheumatoid arthritis (auto-immune disease). Early diagnosis is obviously important

– the key being to manage pain, improve mobility and delay any disability for as long as possible. If you are a sufferer, you may be interested in the US Center for Disease Control’s five ‘arthritis solutions’:

Learn management strategies

Be active

Watch your weight

Protect your joints

See your doctor

Educating yourself about your condition is paramount. For example, learning to avoid what causes repetitive stress on your joints is useful, as is paying attention to posture. While certain medications can alleviate your pain, and physiotherapy, acupuncture, vitamin E, selenium and omega 3 may all be useful, other factors can play a role in minimising pain and discomfort. It may be that sufferers experience more discomfort in winter because they are less active. It’s been suggested that cold weather affects sufferers but some claim that pain is actually worse in summer because heat causes their joints to swell. We’re not certain if barometric pressure

plays a significant role – but physical activity may be able to help as it can improve function and mood. Moderate activity, like gentle walking and swimming, may eventually strengthen your muscles and this will allow for more joint support. It does seem that carrying more body weight can lead to greater pain and discomfort. “Some people say changing their diet has made a difference – but again, there’s no scientific proof to back this up,” Boddy says. “Losing weight definitely makes a difference, though, because you take some pressure off your joints.” According to the CDC, about 66 percent of adults with doctor-diagnosed arthritis are overweight or obese. Joint injury can lead to traumatic arthritis. People who experience sports or occupational injuries or who have jobs with repetitive motions, such as repeated kneeling have greater chance of osteoarthritis, says the CDC. It’s important that you work with your doctor to identify and treat your particular form of arthritis, especially the inflammatory types. Early use of diseasemodifying drugs can change the course of rheumatoid arthritis. If you experience joint pain or have reduced mobility and would like to know more, contact the Arthritis Foundation helpline: 0861303030.

ISSUE 7 2015

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health habits

The Many Faces of

Botlinum toxin type A (BTX-A) often marketed as Botox, is a toxin derived from the bacteria Clostridium botulinum and is widely known as a treatment for wrinkles. Once injected into the muscle just below the skin it stops the nerve from being able to stimulate the muscle via acetylcholine, paralysing that muscle without affecting the surrounding muscles. This is a great way to stop frowning, but we think you will be very surprised to find out how much more this underestimated injection can do.

health habits

Fast Fact: In vitro testing (testing on cells grown in the lab) has been developed and approved to test Botox batches so that animal testing is no longer needed.

Muscular Effects

ISSUE 7 2015

Pain Relief

Pain relief is being investigated more and more with Botox. It can be used to relax the TMJ (temperomandibular joint) where the jaw hinges. A tightening in this area can cause severe pain and some loss of function in the jaw on one or both sides. This pain can be extremely debilitating and treatment with Botox can significantly improve the condition. Chronic focal neuropathies (constant pain in a specific area) have also been treated where the pain is associated with nerve damage in a local area and the treatment with Botox is not dependant on muscle relaxation which means that the effect of Botox on the nerve itself can relieve pain. Pain caused by neuropathy associated with diabetes has also been treated successfully, most commonly in the feet. Botox is also indicated

The most common use for muscle relaxation using Botox is to relax facial muscles preventing wrinkles and maintaining a youthful appearance. Age-related neck wrinkles can also be treated because they happen when the platysma muscle pulls downwards creating vertical fibrous bands. Preventing a muscle from moving, or moving as strongly, can be useful in many other cases as well. Relaxation of the masseter muscle of the jaw (the muscle used when chewing) has been shown to help define the jaw line giving a more distinct cosmetic effect and the appearance of a smaller jaw. Relaxing the same muscle has also been used to help with tooth grinding (bruxism). Bruxism can cause many other health problems with the most common being headaches, pain in the jaw, grinding down and loosening the teeth and insomnia. A diluted version of Botox is used so that enough muscle function is kept to allow for chewing, but weakens the muscle to reduce the severity of the grinding or clenching. In combination with habit modification therapy it has been an effective treatment to stop grinding. Neck muscles can be relaxed in cases of cervical dystonia or torticollis (wry neck where the head is permanently tilted) to correct the misalignment of the neck. Many injuries and diseases can cause muscle spasms or uncontrolled movement. These include strokes, Parkinsonâ&#x20AC;&#x2122;s disease, cerebral palsy and many others. Once again the activity of the muscle is decreased without completely paralysing it to limit movements to a more normal range.

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EIGHT FORMS OF BOTULINUM EXIST, named A, B, C1, C2, D, E, F, and G. Seven cause muscle paralysis. If eaten or inhaled the toxin is extremely dangerous. BTX-A was first purified from bacteria in 1928 and the first study showing its effect on muscles was published in 1949. The first human medical use was not for wrinkles though! Alan Scott, an ophthalmologist in San Francisco used the toxin to treat crossed-eyes (strabismus) and uncontrollable blinking (blepharospasm) and started his trials as early as 1978. Strabismus is estimated to be as common as 4% in children and commonly surgery is used to correct the problem which involves physically shortening a muscle next to the eye. The implication is that many disorders involving muscle spasm or unequal function may benefit from Botox treatment and potentially prevent much more invasive surgical procedures. While not all of the treatments below are approved by regulatory bodies such as the FDA, many of them are quickly gaining popularity.

health habits

ISSUE 7 2015

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Points to consider before getting Botox:

for chronic migraines in adults when the migraines occur for 15 or more days a month, for 4 or more hours a day. Consult with your doctor to see if this might be an option for you depending on the cause of your migraines.

Digestion and Excretion A more surprising effect of Botox is its effect on digestion and the digestive tracts. Botox is believed to increase gastric emptying (clearing out the stomach contents faster) which may result in weight loss. Part of this effect is attributed to the relaxation of the stomach sphincter which can be a reason to use Botox in itself when the sphincter does not release normally. More commonly Botox is used to treat urinary incontinence or bladder control. It has been shown to help with problems associated with nerve damage and overactive muscles and is also indicated for use in children with bed wetting or bladder control problems. It can even be used to treat painful bladder syndrome. Overactive sphincters (valve muscles) can be treated by relaxing them; preventing problems with digestion and anal tears.

Sweating and Fluids Sweating was one of the first problems to be treated by Botox that did not involve a muscular problem. The discovery was made in the early 1990’s and is now used mainly to control sweating under the armpits (severe primary axillary hyperhidrosis) where it has proven efficacy. Botox also decreases the production of saliva, helping to control drooling in patients with stroke or other disorders. This is why one of the common side effects of treatment is a dry mouth. This control of fluids is also useful for allergic rhinitis (runny nose).

Varied Uses Botox can also be used for the relaxation of vaginal muscles when there are spasms or when the muscles are too tight. Vocal chords can be relaxed to remove a tremor in the voice or spasms of the vocal chords. Some say that Botox can be used to halt overgrowth of the prostate (benign prostatic hyperplasia) and there is also speculation that Botox can help with wound healing.

• This is a temporary solution that needs to be repeated every 3-8 months. • You need to be okay with needles as it involves multiple injections. • Atrophy (degeneration) of the muscle can occur with continued use which can cause permanent loss of function. • Possible side effects which include dry mouth; headaches; bruising; allergic reaction; facial asymmetry or a drooping eyelid when injected unevenly or when too much is injected; problems sweating, swallowing or breathing as well as voice changes and the spread of the toxin to other muscles which can lead to paralysis of unintended muscles. • These side effects are potentially life threatening, but so far only 16 deaths have been reported from cosmetic or medicinal use of botulinum derived injections (not necessarily Botox).Cost should be considered taking into account that the treatment needs to be repeated. • The effect will start 1-3 days after injection and the best effect will be achieved after 1-2 weeks. It is advised not to drink any blood thinning meds for one week before treatment (including aspirin) so check with your doctor prior to any Botox treatment. • Not everyone responds to treatment as you may have a non-muscular cause for your condition or you may be a primary non-responder (never responds to treatment) or a secondary non-responder who responds initially, but then no longer sees an effect. There is a theory that some people may even have or develop antibodies to the toxin preventing an effect.

The study and control of toxins has brought us many useful medical treatments including anaesthesia which originated from the controlled use of the poison ‘curare’ which was used to tip poison arrows. Snake venom is used to make the anti-venom for many species of snakes. Atropine is the poison found in the plant known as ‘deadly nightshade’ and today is a common heart medicine and anti-congestant as well as a treatment for anthrax and sarin gas poisoning. Botulism toxin is an acutely toxic protein which can cause severe, and still often fatal, food poisoning from meat products and canned foods. It has been investigated for everything ranging from use in biological weapons, to a treatment for excessive blinking. Its medicinal use is increasing and starting to affect many different parts of our lives from our muscles and pain to fluid control and weight management. Dangerous poisons are now widely used as life changing medicines.

get physical

Running The Ultimate

Guide

39 ISSUE 7 2015

HELPFUL HINT: You have made a decision to start jogging. What do you do now? A visit to your doctor for a check-up is vital before you embark on an exercise program, then pull on your jogging kit and leave the house. It doesn’t matter whether you walk, jog or a combination of the two. The important thing is that you commit to going for a jog on a regular basis; three times a week for about 40 minutes is a good starting point.

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OUR RUNNING PROGRAMME will have you ready to run a 5km race in just nine weeks and will explain to you how to up your game to a 10km stretch! This programme is designed to get just about anyone off the couch and into your running shoes! Its secret is that it’s a gentle introduction to getting the body moving, starting off alternating between walking and running small distances, and slowly building up until after 8 weeks, you’re ready to run 5 kilometres. It is based on the popular Couch to 5km which has been followed by thousands of people all over the world since its introduction in 1996. The philosophy behind the idea is that running does not need to be painful and time-consuming: it can be rewarding and the 5km training program will deliver results that you, the participant, can really see. So if you are reading this because you want to make changes in your life, but you have no idea how to set about doing it, then the 5km training program could be exactly what you are looking for. The program has been designed for people who are maybe embarrassed to go out for a run, who have not been physically active since high school, and who do not want to join a manic exercise group that leaves you feeling sick and exhausted after each session. The bottom line is, you want to get fit, but you want to feel comfortable and in control while doing it. If this sounds like you, then read on. The premise behind the 5km training program is simple: to introduce you to regular jogging sessions that do not push you so hard that you get injured, or are put off exercise forever. The 5km training program is based on nine weeks of gradual progress that will help you transform from a couch potato to a person who is confident running 5km. It takes you through the process at a pace that you can cope with and, unlike so many other training programs, it doesn’t leave you feeling exhausted at the end of each session. In fact, the 5km training program could be called a walking and jogging program, as it allows you to vary the pace to suit your fitness levels.

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5km Running Programme

ISSUE 7 2015

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The designer of Couch to 5km, Josh Clarke, was determined that no-one would share the agony he went through in his first few months of training. He says: “Too many people have been turned off running simply by trying to start off too fast. Their bodies’ rebel and they wind up miserable, wondering why anyone would possibly want to do this to themselves.” IF YOU VISIT RUNNING forums, you can read the experiences of thousands of other runners who have started exactly where you are. There are people who just decided that they needed to get more active in their lives, there are people who needed to change their lifestyle for health reasons or to lose excess weight and there are people who felt that their lives were spiralling out of control and they needed something that would get them grounded again. Whatever your reason, the 5km training program will get you on track to a healthier, more active lifestyle. The running forums will also give you ideas for varying your training by visiting different running locations and terrains – if you get fed up with pounding the tarmac, you might decide to visit the beach or a forest trail. Join an online forum or Facebook Page. They will give you all sorts of new ideas, posted by people who have been there before you.

HELPFUL HINT: It’s vitally important to stay hydrated at all times when training for a race. Your body can’t function properly without water, so drink plenty of it – and also mix in sports drinks after a run or workout to replenish the sodium your body loses when you sweat.

Once you have embarked on the 5km training program you might find that you cannot keep to your commitment to run three times a week. This might be due to work pressures, you might find that you are struggling to find time, or you might fall ill and be unable to run at all – none of this matters. You can stretch the program out to last as long as you want it to. If you miss a week, that is fine, just move your schedule back. If you feel you are being pushed along too fast then repeat a week. The beauty of this 5km training program is that there are no set rules. Each session should last for 20-30 minutes, this amount of time spent exercising will help you reduce your weight, tone your muscles and get you fit. You can approach the 5km running program in two ways: you can run for a time or you can run for a distance. You might say: ‘I am going

to run as far as I can in 20 minutes,’ or you might decide to run 3km. Either way, don’t make the time or the distance an allencompassing target – if you don’t quite keep running for 20 minutes or if you fall short of the 3km target that is not the end of the world, the important thing is that you are enjoying getting active and following your 5km training program.

get physical

WORKOUT 3

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk, then do two repetitions of the following: • Jog 200 metres (or 90 seconds) • Walk 200 metres (or 90 seconds) • Jog 400 metres (or 3 minutes) • Walk 400 metres (or three minutes)

Brisk five-minute warm-up walk, then: • Jog 400m (or 3 minutes) • Walk 200m (or 90 seconds) • Jog 800m (or 5 minutes) • Walk 400m (or 2-1/2 minutes) • Jog 400m (or 3 minutes) • Walk 200m (or 90 seconds) • Jog 800m (or 5 minutes)

Brisk five-minute warm-up walk, then: • Jog 800m (or 5 minutes) • Walk 400m (or 3 minutes) • Jog 800m (or 5 minutes) • Walk 400m (or 3 minutes) • Jog 800m (or 5 minutes)

Brisk five-minute warm-up walk, then: • Jog 1.2km (or 8 minutes) • Walk 800m (or 5 minutes) • Jog 1.2km (or 8 minutes)

Brisk five-minute warm-up walk, then jog 3.2km (or 20 minutes) with no walking.

Brisk five-minute warm-up walk, then: • Jog 800m (or 5 minutes) • Walk 400m (or 3 minutes) • Jog 1.2km (or 8 minutes) • Walk 400m (or 3 minutes) • Jog 800m (or 5 minutes)

Brisk five-minute warm-up walk, then: • Jog 1.6km (or 10 minutes) • Walk 400m or 3 minutes) • Jog 1.6km (or 10 minutes)

Brisk five-minute warm-up walk, then jog 3.6km (or 25 minutes) with no walking.

Brisk five-minute warm-up walk, then jog 4km (or 25 minutes).

Brisk five-minute warm-up walk, then jog 4.5km (or 28 minutes).

Brisk five-minute warm-up walk, then jog 5km (or 30 minutes).

The final workout! Congratulations! Brisk five-minute warm-up walk, then jog 5km (or 30 minutes)

07 08 09

ISSUE 7 2015

WORKOUT 2

WORKOUT 1

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WEEK

nutrition

Eat… your water! By Angela Myers

Most foods, even those that look hard and dry, contain water. The body can get about half of its water needs from food alone. The digestion process also produces water as a by-product and can provide around 10 percent of the body’s water requirements. The rest must come from liquids.

and, surprisingly, consist of over 80 percent water. While food may not quench your thirst, it gives your body the extra hydration it needs. When you drink water, it gets absorbed into the bloodstream quickly, but when we consume water-rich foods, there is a delayed response, so your body uses the water more efficiently over a longer period of time. Remember, if you’re thirsty, have a dry mouth, are lightheaded, can’t focus or notice your skin is dry, you need to up your water intake and your high-water foods.

ISSUE 7 2015

So what foods should we be eating? Nutritional Coach Wendy Young says that plant-based foods, in their raw state, are the best way for our bodies to absorb the water plants receive from the earth. “Winter fruits such as grapefruit and oranges contain over 87 percent water and are packed with vitamin C as well as detoxifying and alkalising properties that assist our bodies to expel the water we retain when we are dehydrated. It also makes them great foods for weight loss too,” says Young. Red grapes, tomatoes and apples are also high in water, antioxidants and fibre. Young suggests using vegetables for “green juicing” to keep yourself hydrated and to flush unhealthy toxins out the kidneys. “Get creative,” she says. “Using spinach as the base, you can add ingredients such as cucumber, celery, zucchini, rocket and kale.” Carrots, which also contain about 87 percent water, may be a more palatable starting point for juices. Natural, unsweetened oatmeal and applesauce, which soaks up and binds with water and milk, are lovely ideas for cold winter days too. Dairy products like milk and yoghurt are also high in protein

Fast Fact

THE AMOUNT OF water your body needs on a daily basis is highly variable and depends on factors such as metabolic rate, activity level, air temperature and humidity, just to name a few. In winter, even if we are less active, we can lose as much fluid as we do in summer just by breathing, urinating and sweating. On average, we need about two litres of water daily to stay fully hydrated and ensure our bodies are able to absorb nutrients, eliminate waste, prevent disease and carry out cellular activity. Research suggests that 80 percent of our liquids should come from water and beverages, and the other 20 percent from food with a high water content, such as fruits and vegetables. Soups are often a favourite choice for healthy, hydrating winter meals, but even the most delicious soups can get tiresome after a while. According to authors Dian and Tom Griesel of TurboCharged, avoiding refined, processed foods and highly concentrated grains is important as the low-moisture content of these types of foods actually increases our fluid requirements. Coffee, fizzy drinks and alcohol should be avoided for the same reasons.

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Staying well hydrated, especially in the winter months, is vital for our bodies’ physical and mental efficiency. While winter may not be the time when we feel like knocking back litres of icy water, eating water-rich foods can be just as beneficial for time-released hydration.

ISSUE 7 2015

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nutrition

Summer

Bodies

are made in winter!

Eat your way to a bikini body this winter!

nutrition

By Anna Wood

11 STEPS TO LOSE BODY FAT AND GET THAT BIKINI BODY: Do not skip breakfast: Having breakfast kick-starts your metabolism.

Eat 5 to 6 small meals per day: You will increase your energy levels, accelerate muscle growth and speed up your metabolism without storing fat.

Consume minimal amounts of Low GI carbohydrates: GI is a ranking of foods based on how quickly they raise blood glucose levels. If the main sources of carbohydrates in your diet are bread and potatoes then rather try sweet potato and brown rice.

Drink 2 to 3 litres of water per day: Water is essential for the functioning of our nervous, skeletal, circulatory, digestive and respiratory systems. Drinking water also aids in weight loss by speeding up your metabolism and curbing your appetite.

ISSUE 7 2015

them as well and give them rest to recover. We all have the infamous six pack but most of the time it is covered by a layer of fat, so you have to get rid of the fat layer first for the muscles to show. So how do we get those ripped abs? It starts in the kitchen. As the old saying goes, “You are what you eat”, and this means that making sure you have the right foods at hand or in the kitchen and eat at the correct intervals is crucial.

THE BIGGEST misconception people have is that they think they can out train a bad diet; meaning, “I can eat this bad food and work it off later.” Nothing beats a bad diet. To achieve our weight loss goal we have to understand that nutrition makes up 70% of the process and training takes up the other 30%. Our bodies function in a similar way to a power station. If we want the lights to go on, we need to feed it some kind of fuel to kick-start the whole process. This is where food comes in, if we fuel our bodies with the right kind of food at the right intervals and in the right amounts, the lights shine brightly but change that to plates overloaded with sugars and calorie laden food we find ourselves operating on dim. Grasping this fact will help you make better choices when it comes to food. Let’s change the word ‘diet’ to ‘healthy lifestyle’ because a diet is a temporary solution whereas choosing to live a healthy lifestyle is a long term solution which is far more maintainable with lasting results. The question that I get asked most of the time would probably be: “What exercises can I do to get a six pack?” As you are reading this statement you are most likely asking the same question. People think the secret to a six pack is doing a lot of abdominal crunches day in and day out, but you couldn’t be more wrong. Yes, abs are like any other muscle and to create definition you have to train

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It’s the thing we all struggle with. We want to lose weight but knowing what to eat, when to eat or how much to eat, becomes a daunting task, and for most a stumbling block that curbs any effort towards our weight loss goal. Let’s see if we can find a simpler approach towards effective maintainable weight loss nutrition and achieving that “bikini body” goal.

nutrition

Eat protein with every meal: Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full.

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

Swap a cup of rice for a cup of vegetables: You can save from 100 to 200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables which also include beneficial minerals and vitamins.

Enter a race like 10km run/ walk: Entering a 10km race will help you to set a goal and work towards it. Your focus will change from weight loss to getting fit and healthy. And then miraculously the weight will also disappear.

Only eat one cheat meal, once a week: It doesnâ&#x20AC;&#x2122;t help that you control your calories during the week and completely overindulge over weekends. Stick to one cheat meal during the week. But donâ&#x20AC;&#x2122;t overdo it!

ISSUE 7 2015

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Include good fats in your diet: Not all fats are bad for you, nor will all fats cause weight gain. In fact, there are good fats that your body requires to function and even to lose weight. Avocados, raw nuts, salmon, olive oil etc, are all examples of foods containing good fats to include in your diet.

Stock your kitchen with healthy food: If there are chocolates and chips in your kitchen, they will be calling your name. If there is healthy convenient food to snack on, you have no choice but to go for a healthy option such as apples or berries.

Remember, you have this one body that was given to you to look after. You will not be getting another one, so why not make a decision today and realise how precious you are and look after yourself.

listings

Eastern Cape

Luke Pharmacy ........................................ (047) 489 1827 cnr Warner & Evelyn street | Idutywa

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

Algoa Park Pharmacy.............................. (041) 452 2036/7 Algoa Park Shopping Centre Bolze's Pharmacy....................................... (045) 839 3038 11 Robinson Road | Queenstown

ISSUE 7 2015

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Bonnie Doon Pharmacy ............................ (043) 735 1612 52 Beach Road | Nahoon | East London Groot Brak Pharmacy ................................ (044) 620 2511 49 Long Street | Great Brak river C

Charlo Pharmacy ...................................... (041) 367 1118 Miramar Shopping Centre | cnr William Moffal & Buffelsfontein Road

Marriott & Powell Pharmacy ..................... (041) 582 3400 38 Govan Mbeki Avenue | PE Midland Drug Store Pharmacy ..................(049) 89 22505 46 Caledon Street | Graaff Reinet P

Pacaltsdorp Pharmacy ............................. (044) 878 1700 Mission Street | Pacaltsdorp Protea Pharmacy (George) ....................... (044) 874 3124 92 York Street | George

Protea Pharmacy (PE) .............................. (041) 451 2694 Commercial Centre | Sidwell | PE

Queens Mall Pharmacy ............................ (044) 272 0400 Queens Mall | Voortrekker Road | Oudtshoorn

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

Seaview Pharmacy .................................... (041) 3782182 Spar Centre | Van Reenen Road | Seaview

Famcare Pharmacy ................................... (043) 742 3131 38 St James Road | Southernwood | East London Grahamstown Pharmacy .......................... (046) 622 7116 116 High Street | Grahamstown | 6139 John Forbes Pharmacy ............................. (043) 722 2062 205 Oxford Street | East London Kei Chemist Pharmacy .......................... (047) 491 4555/8 Bell Street | Butterworth | 4960

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

Wallace's Pharmacy ................................. (046) 622 7320 Peppergrove Mall | Grahamstown

Kloof Apteek ............................................. (042) 273 1506 10 Main Road | Joubertina

Watson & Brink Pharmacy ....................... (044) 272 2184 73 High Street | Oudtshoorn

Leach Pharmacy ....................................... (046) 624 1648 Heritage Mall | Masonic Street | Port Alfred

Wilderness Pharmacy ............................. (044) 877 0621 George road | Wilderness

listings

Free State

Bahlabani Pharmacy................................... (051) 875 2199 2 Main Street | Thaba Nchu | Bloemfontein

Bokamoso Pharmacy ................................. (051) 933 3365 48 Eerwe Street | Ficksburg

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

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

Baker Steet Pharmacy ............................ (011) 452 7822 Shop 4 Karaglen Centre | Cnr Baker and Harris Street | Edenglen

Leibbrandt Pharmacy ................................ (016) 976 1936 Fichardt Street | Shop 1 Fichardt Square | Fichardt Street | Sasolburg

Bank City Pharmacy .............................. (011) 492 1799 Shop C2 | FNB Bank City | Cnr Simmonds & Pritchard Street | Jhb

Baps Mulbarton Pharmacy .................. (011) 682 3813/4 Shop 3 | 13 True North Road | Mulbarton | 2059

Palmgate Pharmacy ................................ (056) 817 2176 Palmgate Sentrum | Parys Pharmacy @ Spar Heuwelsig .................. (051) 436 0704 Shop 10 | Ogilvie Thompson Street | Heuwelsig | Bloemfontein S

Barclay Square Apteek .......................... (012) 341 8072 293 Rissik Str | Sunnyside | 0002 Barra Mall Pharmacy ............................. (011) 938 9278 Old Potch Road | Nicolas Road | Jhb

Spitskop Pharmacy .................................. (051) 446 4082 Cnr Jan Spes & NP van Wyk Street | Langenhoven Park

Bathopele BP Pharmacy ....................... (011) 906 4107 6124 McBotha Drive | Vosloorus

Gauteng

Bathopele Pharmacy ............................. (011) 906 1037 1701 MC Botha Street | Vosloorus A

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

Bathopele Philani Pharmacy ................. (011) 863 1418 6260 Sam Sekoati Street | Marimba Gardens | Vosloorus

Acornhoek Pharmacy ............................... (013) 795 5241 Shop 3 | Acornhoek Plaza

Bathopele Sosh V Pharmacy ................ (012) 906 1037 1151 Block V | Soshanguve

Albemarle Pharmacy ............................... (011) 902 2610 Albemarle Center 39 | Hatfield Avenue | Abemarle | Germiston

Bathopele The Dawn Pharmacy ........... (011) 862 3944 Cnr Hassink Road/ Galahad Way | Dawnpark Becker Apteek ....................................... (012) 252 2651 Cnr Velden & Hendrik Verwoerdlaan | Brits 0250

ISSUE 7 2015

Baps Southdale Pharmacy .................... (011) 433 4166 10 Alamein Rd | Southdale Shopping Sentrum | Southdale 2029

Matjhabeng Pharmacy .............................. (057) 352 4087 Shop 22 | Metro Village Extension

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listings

Bellavista Pharmacy ................................... (011) 683 3111 Bellavista Road | Haddon | Jhb

Clinicross Brackenhurst ............................ (011) 867 1726 38 Hennie Albert street | Brackenhurst

Ben-Chem Pharmacy ................................ (011) 422 6050 44 Harpur Avenue | Benoni

Clubview Pharmacy .................................... 012 660 1662 204 River View Road | Clubview | Centurion

Beyerspark Pharmacy .............................. (011) 894 4615 Cnr North Ean Bartlett Road | Beyers Park Ext 4 | Boksburg 1460

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

ISSUE 7 2015

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Bloed Mall Pharmacy ............................... (012) 326 3887 Shop 13 | Block A | Bloed Mall

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

Bracken City Pharmacy ........................... (011) 867 3905 Shop 5 | Cnr Hennie Albert & Rea Frankel | Alberton

Crown Avenue Pharmacy ........................ (012) 460 3013 471 Fehrsen Str | Cerry Lane Shopping Centre | Muckleneuk

Brentwood Pharmacy ............................. (011) 395 2055 Argus Centre | Great North Road | Brentwood Park | Benoni

Crowpharm Phy ..................................... (011) 468 1911 9 Crowthorn Centre | Cnr Arthur & Main Road | Crowthorn

Brits Mall Apteek ..................................... (012) 250 0932 Shop 121 Brits Mall | Cnr Hendrik Verwoerd & Mapla Ridge | Brits Brooklyn Apteek ..................................... (012) 460 6422 158 Olivier Street | Brooklyn Brug Pharmacy ...................................... (012) 329 2664 Rietfontein Pavillion Centre | Frates Weg & Jakobs Str | Rietfontein C

Castle Ridge Pharmacy .......................... (012) 347 8499 Waterkloofridge Lifestyle Centre | Cnr Cliff & Muskejaat str | Waterkloofrif Central Pharmacy ................................. (011) 852 7805 25 Rose Ave | Lenasia | 1820 Centro Pharmacy .................................. (011) 435 0292 425 Centro Continental | Albert Street | Rosettenville Centrum Pharmacy .............................. (011) 917 3030 Centrum Point Gebou | Cnr Market & Trichardt | Boksburg Civimed Pharmacy ................................ (012) 806 8211 Shop 3 The Inn Place | 389 Soutrivier Ave | Eersterus

Damdoryn Pharmacy ................................ (012) 253 5202 Cnr Old Rustenburg Rd & R506 | Damdoryn Centre | Hartebeespoortdam Danmed .................................................. (012) 386 5307 Danmed Sentrum | H/v Danweg & Hetburn | Danville | 0146 Diepkloof Pharmacy ................................... 011 985 6208 3790 Makhureng Shopping Centre | Marthinus Smuts Drive | Diepkloof Docville Pharmacy .................................... (011) 693 1147 Homestead & Morgan | Greenhills Doornpoort Apteek ................................ (012) 547 0504/5 Airport Weg | Doornpoort | 0017 Doringkloof Pharmacy ............................... (012) 667 3451 Doringkloof Mall | Protea St | Doornkloof Dunnottar Pharmacy ................................. (011) 734 2773 51 Nigel Road | Dunnottar | 1590 E

East Park Pharmacy ................................ (011) 816 1500 10 Cloverfield Road | Dersley | Springs

listings

Eastern Medicine Depot Pharmacy ......... (011) 421 0836 24 Tom Jones Street | Benoni Eastern Suburbs Medicine Supplies Pharmacy ................................. (017) 811 3502 123 Rietfontein Road | Primrose | Germiston Eastpark Pharmacy .................................. (011) 816 1500 10 Cloverford Road | Dersley | Springs Eastwoodpark Pharmacy ......................... (017) 811 3502 Kerkstraat 749 | Arcadia | 0083

Elarduspark ............................................. (012) 345 1110 Barnardstraat 566 | Elarduspark | 0181

Eldomed Pharmacy .................................. (011) 945 3441 Shop 3 Shoprite Centre | Eldorasopark | 1820 Eldoraigne Village Apteek ......................... (012) 654 6433 Eldoraigne Village Ctr | 1033 Saxby Avenue | Eldoraigne Ext 1 | Centurion | 0157 Ennerdale Pharmacy ............................... (011) 855 0779 46 Allie Crescent | Ext 9 | Ennerdale Equifox Courier Pharmacy ....................... (011) 467 7731 152b Capricorn Drive | Paulshof Ext 40 | Sandton Erasmia Pharmacy ..................................... 012 370 1756 381 Willem Erasmus Street | Erasmia Ethandweni Pharmacy ............................ (011) 737 2379 22435 Majola St | Kwathema Etwatwa Pharmacy .................................. (011) 962 2658 Shop 35 Daveyton | Benoni

Frans du Toit Pharmacy ...........................(011) 682 1525 Cnr Tulbach & Tambotie | Culembord Park | Randfontein Frik Pretorius Pharmacy .......................... (016) 981 2092 5 Flaubert St | Vanderbijlpark G

Galaxy Pharmacy .................................... (011) 825 8595 Shop 16 | Golden Walk Centre | Victoria St | Germiston Gansbaai Apteek .................................... (028) 384 0637 Hoofweg Str 29 | Gaansbaai Geduld Pharmacy .................................. (011) 811 2475 82 4de Laan | Geduld | Johannesburg Glencare Pharmacy Merged with Glen Health................... .......011 297 0043 8758 Protea Blvd Str Cnr Wildt Chestnut West | Protea Glen | Ext 11 Glendower Pharmacy ............................. (011) 453 8280 74 Dunvegan Avenue | Dunvegan | Edenvale Goldenmed Pharmacy ............................ (011) 952 4000 No 10 Checkers centre | President Kruger Str | Westonaria Greater Tubatse Pharmacy ...................... (012) 231 7063 PO BOX 164 |Burgersfort | 1150 Greenhealth Pharmacy ............................. (012) 326 1397 Cnr Van Der Walt & Proes Street | Shop Nr 5 | Centre Forum Greenways Pharmacy .............................. (011) 827 2797 Shop 34 A1 | Lambton Court | Webber Road | Lambton | Germiston

ISSUE 7 2015

Eldo Park Pharmacy ................................ (012) 654 6947 Eldoraigne Village Ctr | 1033 Saxby Avenue | Eldorainge Ext1 | Centurion

Florauna Apteek ...................................... (012) 565 5044 Britsweg 578 | Pretoria Noord | 0182

Eldo Park Apteek ..................................... (012) 654 6947 Springbok Str 186 | Wierdapark | Centurion

Ferrum Pharmacy .................................... (012) 327 2514 494 B Kerkstraat | Pretoria Wes | 0118

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Ekhayeni Pharmacy ..................................... 011 364 849 7B Ekhaya Complex | Kwa Thema

Featherbrook Pharmacy .......................... (011) 662 2875 3B Featherbrook Business Park | Eagle Road | Featherbrook | Krugersdorp

listings

Grosvenor Pharmacy .............................. (011) 463 1070 Hobart Grove Centre | Cnr Hobart & Grosvener Road | Bryanston H

Halala Pharmacy ..................................... (012) 799 4608 Halala Shopping Centre

ISSUE 7 2015

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Hammanskraal Phy Pharmacy ................. (012) 711 0175 Renbro Sentrum Hanover Pharmacy ................................... (011) 830 0810 Shop 3 | Saleh's Centre | 156 Central Ave | Mayfair | JHB Hanrimed Apteek ..................................... (011) 740 9377 371 Voortrekker Str | Brakpan

Hillcrest Pharmacy ................................. (011) 363 1686 191 Nigel street | Selcourt | Springs | 1567 Hlulani Pharmacy ................................... (016) 592 5027 S 65566 Moshoeshoe Street | Zone 14 | Sebokeng Hoppies Pharmacy ................................. (011) 362 1784 51 3rd Street | Springs I

Harmelia Pharmacy .................................... 011 974 7912 48 Shelton Ave | Isando | Edenvale

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

Hartmed Pharmacy .................................. (012) 259 1405 Shop 3 | Sediba Plaza | Hartebeespoort

Jabula Pharmacy...................................... (012) 323 3955 93 Boom Street

Healthcare Cullinan Pharmacy ................ (012) 734 2825 Cnr Suid & Hospital Rd | Cullinan Healthcare Western Area Pharmacy .......... (011) 952 4000 Shop 8 Pick n Pay Centre | Cnr Briggs and Forbes Str | Westonaria

Kagiso Pharmacy...................................... (011) 410 1970 2904 Sebenzisa Drive | Kagiso | Krugersdorp Kalapeng Denneboom Pharmacy ............ (012) 805 4120 Shop B7 | Denneboom Centre | Mamelodi

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

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

Heidelberg .................................................. 016 341 2135 Victorian Centre | No1 Jordaan Str | Heidelberg | 2400

Kalapeng Denneboom Pharmacy ............ (012) 805 4120 Shop B7 | Denneboom Centre | Mamelodi

Helikon Park ............................................ (011) 692 3373 Cormarant Straat | Helikonpark | Randfontein

Kalapeng Greater Tubatsi Pharmacy ....... (012) 231 7063 Shop 3 | Limosa Centre | Morone St | Burgersfort

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

Kalapeng Mahube Valley Pharmacy ....... (012) 840 0040 Shop 11D | Mahube Max City | Tsamya Rd | Mahube Valley | Mamelodi

Hennies Apteek ...................................... (016) 933 9446 10 Van Rhijn Straat | Van Der Bijlpark | 1911

Kalapeng Mamelodi Crossing Pharmacy .. (012) 805 9231 Shop F7 | Mamelodi Crossing Complex | Cnr Of Watloo & Stormvoel Rd | Mamelodi

listings

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

Kemptongate Pharmacy ........................... (011) 393 4191 Shop 16 A Kemptongate Mall | Cnr CR Swart & Rienert | Edleen x1 | Kempton | 6019 Kgabo Pharmacy ...................................... (011) 071 1335 Amabela Shopping Centre | Cnr Bluegum & Acacia Street | Ebony Park Khutsong Pharmacy ................................ (012) 801 4248 Cnr Tsamaya & Hinderla | Mamelodi East Kingstan Spectrum Apteek ....................... (011) 814 8101 HF Verwoerd 56 | Nigel | 1490 Kinross Pharmacy...................................... (017) 687 1148 Shop 1 | Swanglo Building Medical Centre | Main Str | Kinross Kirknesspark Pharmacy .......................... (012) 662 0094 H/v Van Reyneveld | Pier Van Reyneveld

Lab Pharmacy ...................................... (018) 787 3971 54 van Zyl Smith Street | Carltonville Lancaster Pharmacy .............................. (011) 880 1196 99 Lancaster Avenue | Craighall Park Le Roux Pharmacy ................................. (012) 252 4125 Van Valden Street | Savari Winkel Sentrum Lethabo Pharmacy .................................. (016) 971 4938 Van Staaden Street 4 | Vaalpark Lyttelton Pharmacy ................................. (012) 664 5809 Contonments Weg 99 | Lyttleton M

Mackenzie Park Pharmacy ..................... (011) 421 7672 19 Horn Street | Makenzie Park | Northmead Madelief Pharmacy ..................................(012) 565 6980 Cnr Daan de Wet & Bokmakierie | Dorandia Mamelodi Crossing Pharmacy.................. (012) 805 9231 Shop F7 | Mamelodi Crossing Complex | Cnr Watloo & Stormvoel Road | Mamelodi Mangalani Glen Pharmacy ...................... (011) 987 7037 1729 Sagewood Street | Protea Glen Mangalani Pharmacy .............................. (073) 846 7660 Shop 6 | 4407 Chris Hani Road | Mangalani Complex Maunde Pharmacy .................................. (082) 043 8105 Shop 03 | Maunde Shopping Centre | Cnr Maunde & Khosa Street | Atteridgeville

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Kemgate Apteek ....................................... (011) 391 2338 100 Soutpansberg | Kemptonpark | 1620

Krugersdorprand Pharmacy ................... (011) 660 6565 Cnr Human & Market Strreet | Krugersdorp

Karen Park Pharmacy................................. (012) 549 0863 Shop 2 Karen Park Crossing | Karen Park

Kloof Road Pharmacy ............................. (011) 616 3435 17 Kloof Road | Bedfordview

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

Kismed Pharmacy .................................... (012) 374 4541 272 18th Avenue | Laudium

listings

Maymed Meyerspark Pharmacy ............. (012) 803 7715 131 Pienaar Street | Meyerspark | Shop 2 | Anteen Building Mdukholwa Pharmacy............................. (011) 736 1778 13130 Rampela Street | Springs Medicare Actonville Pharmacy................. (011)421 1671 816 Singh Street | Actonville | Benoni

ISSUE 7 2015

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Med Leigh Pharmacy............................. (011) 823 1274 Shop 10 | The Square Centre | Rietfonteinweg | Boksburg Medicine Square Pharmacy.....................(011) 475 6266 1 Constantia Square | Jim Fouche & Antelope | Helderkruin Medikruin Pharmacy................................ (011) 954 4391 Noordheuwel Sentrum | Robert Broom street | Noordheuwel Melamed Pharmacy ................................ (012) 549 1139 29 Jensen Road | The Orchard Metro Pharmacy ...................................... (012) 327 0842 451 Mitchell Street | Pretoria West Mimosa Pharmacy .................................. (012) 335 2952 Paul Kruger Street | Les Marais Mogale City Pharmacy ........................... (011) 665 9011 Moreletapark Apteek .............................. (012) 997 1795 Rubenstein Rylaan 680 | Moreletapark | 0044 Mulmed Dispensary Pharmacy ............. (011) 682 1037 70 Hythe avenue | Malbarton Murrayfield Pharmacy ......................... (012) 803 5167/6 6 Rubida Park | Cnr Rubida & Rossouw | Murrayfield N

Nedmed Pharmacy ................................... (013) 932 0574 20 Kruger Street | Bronkhorstspruit O

Oakdene Pharmacy.................................. (011) 435 2295 Shop 11-13 Comaro Crossing Centre | Cnr Boundary & Comaro Street | Oakdene Olivewood Apteek .................................... (012) 997 4407 H/V Wekker | De Ville Bois | Moreletapark | 0044 Oos Kaap Apteek ..................................... (042) 295 2160 54 Main Road | Humansdorp Ormonde Pharmacy .................................. (011) 496 3932 Shop 8 | Crownwood Square | 11 Crownwood Road | Ormonde P

Petersfield Pharmacy ............................. (011) 811 3680 Shop 9 | Springgate Centre | 47 Paul Kruger Street | Springs Petervale Pharmacy ............................... (011) 803 7363 Cambridge Crossing Center | Cnr Stonehaven & Wikkopper | Paulshof Pharmacentre Kyalami Pharmacy .......... (011) 466 0923 Kyalami Downs | Kyalami Boulevard | Shop AG1 | Kyalami Pharmacy @ Spar Dely Road ................ (012) 348 4737 Cnr Louis & Dely Road | Newlands | Pretoria Pharmacy @ Spar Noord ....................... (012) 546 0795 Spar Centrum | Rachel De Beer Street | Pretoria Notrth Pharmacy @ Spar - Orchards ............... (012) 664 6193 Shop 3 | Cnr Garden Road & Doreen | Rosslyn

Nel 2 Apteek ............................................. (012) 252 3748 Winkel 10 Sparsentrum | De Wit Street | Brits | 0250

Pharmacy @ Spar Oregon ..................... (012) 664 6193 Cnr Rabie & Glover | Lyttleton | Pretoria

Nel 3 Apteek .......................................... (012) 252 3010/4 Carel de Wet Laan | Brits | 0250

Pharmacy @ Spar Willow Way ...... (012) 807 1349/0461 Shop 9 | Willow Way Shopping Centre | Lynwood Road | Pretoria

Nikitas Pharmacy ...................................... (011) 855 5064 2365 Standing Street | Lenasia South | Lenasia

Protea Glen Pharmacy ............................. (011) 297 2181 Shop 10 | Protea Glen Mall | Soweto

listings

Protea Pharmacy...................................... (011) 975 4438 101 Comissioner Street | Kempton Park R

Sunnyside Pavillion Pharmacy ................ (012) 440 2244 P.O Box 487 Bendor Park | 0713 T

Randfontein Village Pharmacy ......... (011) 412 3310/112 57 Main Road | Randfontein

Tahiti Pharmacy ..................................... (011) 852 1368 6 Pelican Avenue | Lenasia

Rapha Pharmacy .................................... (011) 648 2425 45 Raleigh Street | Yeoville, Jhb

Tebogo Pharmacy .................................. (011) 204 1900 Shop 4 | Yarona Shoprite Centre | Cnr Archerfish & Angelfish | Kaalfontein

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

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

Serene Apteek ........................................ (012) 361 6969 Winifred Yell Street | Garsfontein | Pretoria | 0042 Siloe Pharmacy........................................ (011) 436 2299 1 Geranium Road | Rosettenville | Jhb Sontonga Mall Pharmacy........................ (011) 903 3878 Shop 24-26 | Santongamall | Katlehong Southrand Pharmacy ............................... (011) 436 2608 220 Johannesburg Weg | La Rochelle Spar Florida Junction Pharmacy............... (011) 472 4735 Shop 7 Ontdekkers | Roodepoort Station Square pharmacy.......................... (012) 323 0837 Shop 16 | Station Square Mall | Bosman Street | Pretoria Summerfields Pharmacy.......................... (011) 918 6804 Shop 9 | Summerfields Center | Finch Road | Spit

Tigrade Pharmacy .................................. (011) 825 8590 01 Tigrade House | 391 Robyn Street | Germiston Tirisano Pharmacy ................................. (012) 797 3046 1535 Block F | Soshanguve Townsview Pharmacy ........................... (011) 683 7008 65C Main Street | Johannesburg | Gauteng Trichardt Straat Pharmacy..................... (012) 379 2600 450 Karel Trichardtstraat | Mountain View | Pretoria Tsakane Pharmacy ............................... (011) 738 6327 2020 Xhosa Street | Tsakane Turf Pharmacy ....................................... (011) 434 3051 107 High Street | Turfontein Tyrone Pharmacy...................................... (011) 646 3818 Shop 1 & 2 Parkview Centre | 54 Tyrone Avenue | Parkview W

Waterkloof Pharmacy .............................. (012) 346 8827 21 Waterkloof Corner Shopping Centre | Waterkloof Street | Brooklyn

ISSUE 7 2015

Schoemansville Apteek .......................... (012) 253 0305 St Monica Street | Schoemansville

Thorntree Pharmacy................................ (012) 791 3713 Shop 26 | Block X X | Thorntree Shopping Centre | Umphasa Road | Soshanguve

Sanurama Pharmacy .............................. (011) 852 2044 Lenasia Square | Shop 3002

The Ointment Jar Pharmacy ................... (087) 941 4079 Shop 5 | Darepa Court | Cnr Louis Botha | Stigland Avenue

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Rosslyn Pharmacy .................................. (012) 541 2901 Kotzenberg Street | Nedbank Centrum | Rosslyn

The Medicine Shop Pharmacy ........... (012) 346 4317/18 Shop 11 | Groenkloof Plaza | Groenkloof

listings

Wespark Pharmacy ................................. (012) 386 2498 Cnr Andrew & Mostert | Inner Cresent 32 | Wespark Witpoortjie Pharmacy .......................... (011) 664 6000/1 36 Genl. Pienaar | Witpoortjie | Roodepoort Wonderpark Apteek ................................ (012) 549 3349 Wonderpark Winkelsentrum | Karenpark | Pretoria | 0118 Woolfsons Pharmacy ............................. (012) 342 4547 1098 Burnette Street | Hatfield

Motalas Pharmacy ................................... (031) 304 8465 148 Victoria Street | Durban N

Nquthu Central Pharmacy ...................... (034) 271 0586 Shop 41 | Nquthu Plaza | Nquthu O

Oval Pharmacy ........................................ (036) 637 4109 Shop 52 | Keate Str | Oval Shopping Centre | Ladysmith

ISSUE 7 2015

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Kwazulu-Natal

Pasteur Pharmacy ................................... (034) 980 8512 153 Hoog Street | Vryheid A

Arcadia Pharmacy ................................. (032) 552 7860 73 King Shaka Street | Stanger E

East Coast Pharmacy ............................ (032) 946 2731 Shop 34 | Lifestyle Centre | Ballito Endumeni Pharmacy ............................. (034) 212 5220 Shop 3 | 56 Smith Street | Dundee

Pharmacy @ Spar Migamed ................... (039) 311 3631 No 3 | Owen Ellis Drive | Port Edward Pharmacy @ Spar Stanger ...................... (032) 551 6404 125 Balcomb Street | Kwa Dukuza R

Remedia Pharmacy ................................. (034) 981 4748 215 Utrechts Street | Vryheid

Rinaldo Pharmacy ................................... (031) 564 3722 160 Rinaldo Road | Glenhills

Shepmed Pharmacy ............................... (031) 705 3908 59 Shepstone Road | New Germany

Stanger Pharmacy .................................. (032) 551 1828 Shop 8 | White House Centre | 13 Chief Luthuli Street | Kwadukuza

The Dundee Trading Pharmacy .............. (034) 218 1683 43 A Victoria Road | Dundee

Umqulusi Pharmacy .................................. (034) 933 0014 AGIS Nzima Street | Emondlo

Grosvenor Pharmacy ............................ (039) 682 2590 Cnr Nelson Mandela Drive & Aiken Street | Port Shepstone Isandlwona Pharmacy .......................... (034) 271 0039 58 Mdlalose Street | Nquthu Kranskop Pharmacy ............................. (033) 444 1875 Shop 9 | Fesi Mall | Kranskop Ladysmith Pharmacy ............................. (036) 637 7891 262 Murchison Street | Ladysmith Marine World Pharmacy ........................... (031) 332 0636 Shop D15 | 1 King Shaka Avenue Medi Marl Pharmacy ................................ (032) 945 3100 Shop 6 | Aslen Centre | 236 Gopalall Hubans Road

Umzimed Pharmacy .................................. (039) 259 0208 Shop 19 | Erf 1607 Main Road | De Bruyn Plaza | Umzimkhulu

listings

Van Der Nest Pharmacy .......................... (034) 982 2844 226 Utrecht Street | Vryheid W

Wilmar Pharmacy ..................................... (034) 981 3922 187 Kerk Street | Vryheid

Limpopo

Burmed Pharmacy .................................... (013) 231 7449 Shop 4 | Twin City Buildig | Dirk Winterbach Street | Burgersfort

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

Mall @ Lebo Spar Pharmacy ................. (015) 633 5972 Mall @ Lebo | Lebokwagomo | Thabomoopo | Cnr R518 & R579 Road Medipharm Pharmacy ............................ (015) 491 2097 42 Ruiter Street | Mokopane Messina Pharmacy ................................. (015) 534 0812 Nasionale Weg 6 | Musina P

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

Thulamahashe Pharmacy ..................... (013) 773 0351 Shop 108 | Plaza main Road | Thulamashe

Ellisras Pharmacy ..................................... (014) 763 2561 10 Jacobus Street | Ellisras Greater Tubatsi Pharmacy ...................... (013) 231 7063 Shop 3 | Limosa Centre | Morone Street | Burgersfort Kalapeng Mankweng Pharmacy .............. (015) 267 7105 Shop 23 | Twincity Makweng Centre | Paledi Spar | Polokwane Kalapeng Steelpoort Pharmacy ................ (013) 230 9321 Business Centre | Rodum Drive | Steelpoort Khanimamba Pharmacy .......................... (014) 784 4683 Shop 6 | Northam Shopping Centre | Northam L

Lebowakgomo Pharmacy ....................... (015) 633 7403 Shop 4 | Lebowakgomo Plaza | Lebowakgomo | LepeleNkumpi Rural

Vaalwater Pharmacy ............................ (014) 755 3574 Sanddrifweg 251 | Vaalwater Vhutshilo Pharmacy .............................. (015) 967 0169 Tshilanba Centre Shop | Modala Plaza | Mutale

Mpumalanga

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

ISSUE 7 2015

Rixile Pharmacy ..................................... (076) 426 7003 Stand 8 | Rolle trust | Thulamahashe

City-Med Pharmacy .................................. (015)295 7290 17 Jorrison Street | Polokwane

Pharmacy @ Spar - Onverwacht ............ (014) 763 5146 Sunset Point Plaza | Cnr Joe Slovo Avenue & Pril | Ellisras

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

Lethlabile Medharm Pharmacy .............. (015) 491 2924 72 Ruiter Street | Mokopane

listings

Bosbokrand Pharmacy ... (013) 799 0143 | (013) 799 0788 Bushbuckridge Centre | Main Road | Bosbokrand

OK Sentrum Pharmacy ........................... (013) 656 1681 Metropolitan Centre | Cnr Botha Avenue & Delville Street | Witbank

Cosmos Pharmacy .................................. (017) 647 3446 C10 Eeufees & Du Plooy Street | Bethal

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

ISSUE 7 2015

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Driefontein Pharmacy ............................. (017) 631 1567 Driefontein Sentrum | Pieter Wenningstraat | Secunda

Robb & Mclees Pharmacy........................ (013) 282 5325 23 Sade street | Middelburg

Emalahleni Pharmacy ............................. (013) 616 1699 Shop 6 | Mimosa Centre | 89 Botha Street | Witbank

Steve Dickenson Pharmacy..................... (013) 282 4417 22 Bhimy Damane Street | Middelburg

Joubert Pharmacy .................................. (013) 235 2154 Lydenburg Spar Centrum | Viljoen Street | Lydenburg K

Kinross Pharmacy .................................. (017) 687 1148 Shop 1 | Swanglo Building Medical Centre | Main Street | Kinross L

Lydenburg Pharmacy ............................. (013) 235 2321 56 Kantoor Street | Lyndenburg Laeveld Apteek .................................. (013) 751 3891/2 13 Chief Mgyene Khumalo Drive | Whiteriver | 1240 M

Marite Pharmacy .................................... (013) 708 0809 37 Main Street | Marite Moms Dagbreek Pharmacy ................... (013) 243 2243 9 OR Tambo | Middelburg Moms Karankop Pharmacy ................ (013) 245 1037/8 105 Lilian Ngoyi Street | Middelburg Moms Witbank Pharmacy .................... (013) 697 1555 9 OR Tambo | Middelburg O

Olifants Pharmacy .................................. (013) 282 5817 29 Kerk Street | Middelburg

Tasbet Park Apteek.................................. (013) 697 0678 Corner Springbok & Boekenhout | Tasbetpark | Witbank |1040

Nothern Cape

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

North West

Biblio Plaza Apteek .................................. (018) 293 3784 Game Centre | Thabo Mbeki & Nelson Mandela | Rustenburg | 0300 C

Cachet Pharmacy .................................. (018) 293 3784 92 Steve Biko Avenue | Potchefstroom Chris Gibson Pharmacy ......................... (014)592 9292 Shop 10 | Checkers Centre | Church Street | Rustenburg K

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

listings

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

Mogwase Pharmacy ............................... (014) 555 6110 Shop 23 | Mogwase Shopping Centre | Station Road | Mogwase

Mooinooi Apteek .................................... (014) 574 3106 H/V Lonrho Avenue & Wilkinson Street | Mooinooi | 0325

Circle Pharmacy .................................... (021) 851 2600 Shop No. 5 Circle Centre | Main Road | Somerset West Constantia Pharmacy ............................ (021) 794 3713 Shop 25 | Constantia Village Centre | Constantia Cylnor Pharmacy ..................................... (021) 855 3220 Cnr Old Stellenbosch & Helderberg Road | Somerset West D

Ridderstraat Apteek ............................... (014) 596 5998 H/V Ridder & Smit Street | Rustenburg | 0303

Distrik Pharmacy ..................................... (022) 713 5261 35 Main Street | Vredenburg F

Toka Pharmacy ....................................... (014) 592 2738 House No. 1 | Mosemela | Rustenberg

Western Cape

Fraaikem Pharmacy ................................ (044) 696 6638 Spar Centre | Fraaiuitsig | Hartenbos Fynbos Pharmacy .................................. (028) 754 1860 Hoofweg-Wes | Stilbaai | 6785 G

Graceland Pharmacy ............................... (021) 361 8934 Shop 6 | Kayelitsha Mall | Kayelitsha Gansbaai Apteek ...................................... (028) 384 0637 Hoofweg Street 29 | Gansbaai | 7220 H

Heidelberg Pharmacy ............................... (028) 722 1243 33 Faurie Street | Heidelberg

ISSUE 7 2015

Pharmacy @ Spar Lautzlaan ................. (018) 468 1230 40 Lautzlaan | Flimieda

Ceres Pharmacy ..................................... (023)312 2440 104 Voortrekker Street | Ceres

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

Cara's Pharmacy ................................... (021) 638 6595 129 Comet Road | Gatesville

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Moony Close Pharmacy .......................... (014) 533 1168 2 Moony Close | Safari Gardens x8 | Rustenburg

Cape Town Station Pharmacy ............... (021) 419 1631 Shop 16 | Cape Town Station Concourse | Adderley Str

listings

Heldervue Pharmacy ................................ (021) 855 1260 Abellia Street | Heldervue Centre | Heldervue | Somerset West Hermanus Pharmacy ............................... (028) 312 2335 145 Main Road | Hermanus

ISSUE 7 2015

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Heyns Pharmacy ..................................... (022) 433 2336 Hoofstraat 41 | Moorreesburg Hypermed Pharmacy ............................... (021) 434 1414 Cnr York & Main Road | Green Point J

Jafmed Pharmacy .................................... (021) 703 9791 328 Ottery Road | Ottery East | Cape Town L

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

Medi-Dal Pharmacy.....................................(028) 713 2652/4 Cnr Dickson & Barry Street | Riversdale M-Kem Pharmacy.................................... (021) 948 4424 Cnr Durban Rd & Ragan Street | Bellville | Cape Town Mosselbaai Apteek ............................... (044) 691 3456 10 Market Street | Mosselbaai Mosskem Pharmacy ............................... (044) 601 6700 Spar Centre, Kompanje Avenue, Mossel Bay N

Newlands Pharmacy ............................... (021) 685 3011 Ashley Cooper House | Main Road | Newlands Nuweveld Pharmacy ........................... (023) 414 2151/2 47 Donkin Street | Beaufort Wes

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

Plax Pharmacy ....................................... (021) 761 4121 488 Landsdowne Road | Landsdowne | Cape Town Port Nolloth Pharmacy ........................... (027) 851 8240 Main Road | Port Nolloth | 8280 R

Riversdalse Pharmacy ........................... (028) 713 1089 44 Church Street | Riversdale | 6670 Roodeberg Pharmacy ............................ (021) 871 1034 175 Main Road | Paarl Rustenburg Muizenberg Pharmacy....... (021) 788 8028 52 Beach Road | Muizenberg S

Sederkem Pharmacy ............................ (027) 482 1226 2 Augsburg Weg | Clanwilliam Steenberg Pharmacy ............................ (021) 701 7326 Shop 3-4 | Somerset Building | Military Road | Steenberg Steps To Health Pharmacy ................... (021) 712 5050 86 Boundary Road | Cnr Kendal & Boundary Road | Dieprivier T

Thaba Bosiu Pharmacy ......................... (013) 696 2126 4740 K G Healthcare Centre | Cnr Willie Ackerman & Sonny Ndala Street | Witbank | Emalahleni V

listings

Waterstone Pharmacy ........................ (021) 852 0186 Shop No 7 | Waterstone Village | Sormerset West Westport Pharmacy ............................. (021) 554 0052 Shop 19 | Sandown Road | Blouberg Sands Z

Zetlers Pharmacy ................................. (021) 465 4479 Shop 1 | 12 Mill Street | Gardens | Cape Town | 8001

Auas Valley Pharmacy ......................... 0026461239241 8 Bessemer Street | Suiderhof | Windhoek E

Niemeyer Pharmacy ........................... 0026461225296 63 Independence Avenue | Windhoek Walvis Bay Pharmacy ......................... 0026464203777 7th Street | Walvis Bay

ISSUE 7 2015

Namib Pharmacy ................................. 0026461237103 195 Independence Avenue | Windhoek

Esteria Apteek ..................................... 0026461237424 269 Independent Avenue | Windhoek

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Namibia