Yes We Care issue 16

Issue 16 2018

Your Essential Guide to Healthy Living

FR CO EE PY

HOW TO MAKE YOUR KITCHEN MORE

Let's talk!

ABOUT FOOD THAT OUR BODIES REALLY NEED

SNEAK PEAK

water wise!

COULD

Rooibos BE THE ANSWER TO ALZHEIMERS

In this issue we you will discover, warm winter soups, keeping up a winter beauty regime, boosting your immune system...

& MUCH

MORE

AN INNOVATIVE APPROACH TO PATIENT CARE AIMED AT STEMMING CHRONIC DISEASES OF LIFESTYLE SUCH AS CARDIOVASCULAR DISEASE (CVD), CANCER, DIABETES AND HYPERTENSION IN SOUTH AFRICA HAS RECEIVED THE THUMBS UP...

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ISSUE 16 2018

YOU GET TWO KINDS OF PEOPLE: THOSE WHO SAY, “WOW, THAT WAS GREAT!” AFTER A WORKOUT AND THEN THOSE WHO SAY, “THAT WAS COMPLETE TORTURE...

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BALANCING ACT Escape to the Wild Saving for Retirement Your Winter Beauty Routine Make Your Kitchen Water Wise

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HEALTH HABITS How Rooibos can Fight Diabetes Let's Talk About Food Give Blood, Share Life Boost Your Immune System this Winter Achieve a Healthy Lifestyle

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THINK NUTRITION Healthy Winter Soups

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GET PHYSICAL Get Fit Exercise Free

32 PUBLISHER: Free Radical Media www.freeradicalmedia.co.za IMAGES ©123RF

Yes, We Care Magazine is published quarterly by Free Radical Media. Yes, We Care is subject to copyright in its entirety. The contents may not be reproduced in

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REGULAR DOSE Find a We Care Pharmacy Near You Need to Know Health Trends

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any form, either in whole or in part, without the written consent of the publisher. Unless specified, all rights are reserved in material accepted for publication. All letters and other unsolicited submissions (manuscripts, art, photographs and other materials) will be considered for publication unless clearly labeled ’not for publication’.

All letters may be subject to editing. Yes, We Care is not responsible for any unsolicited submissions.

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.

Free Radical Media reserves the right to reject any advertising at our discretion without an explanation.

Opinions expressed in this publication are not

No liability is accepted by Free Radical Media, the publisher, nor the authors for any information contained herein. Neither Yes, We Care magazine nor its publisher is

responsible for damage or harm, of whatever description, resulting from persons undertaking any activity or health advice featured in Yes, We Care.

Submissions of articles and photographs for publication are welcomed, but the publisher, while exercising all reasonable care, cannot be held responsible for any loss or damage.

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Know NEED TO

A NEW ERA IN

Eyewear Design

Lightness and character now take an innovative new form with the new rimless spectacle design collection by the House of Silhouette. The collection features delicate SPX rings that adorn the edges of the lenses like rims, adding a touch of finesse for a perfect, individual look. What really sets the collection apart is the innovative design: neither a classic rimless style nor conventional full-rim eyewear, the collection is a hybrid of the two. The delicate rings accentuate the shape of the lenses, lending greater contour to classic shapes.

Cut-outs on the Accent Rings bring excitement and highlight the feminine shapes. The finished eyewear is as individual as its wearer: a choice of six lens shapes, six Accent Ring colours and six frame colours, offering more than 200 possible variations. Enquire at your nearest optometrist.

Classic WINTER

WITH A TWIST

Inspired by nature and a contemporary bohemian feel, the Pretty Ballerinas Ella Golden Honeybee loafers boast intricately stitched details with the perfect amount of personality.

These stylish flats are a subtle way to add an edgy touch to an otherwise understated outfit while still remaining chic and fashionable. With a dramatic stylish pointed toe that embodies the Pretty Ballerinas elegant look, perfectly contrasted with the hand embroidered bee detailing this shoe is guaranteed to get you noticed! Get your hands on a pair of Pretty Ballerina loafers available at the Pretty Ballerinas flagship store in Hyde Park Corner. For more information, call 011 325 5411.

LA-Z-BOY HOME FURNISHING & DÉCOR NOW LAUNCHED IN SA! Tafelberg Furnishers, together with La-Z-Boy South Africa, have recently launched a South African-first – the exclusive La-Z-Boy Home Furnishings & Décor Store in Somerset West in the Western Cape. The store is very unique in that it will only stock La-Z-Boy furniture and has been designed to offer consumers an inspiring shopping experience.

The goal was to offer shoppers a world of comfort, service and selection. Whether you are searching for ideas to decorate your home, or that perfect piece to complete your décor scheme, this store is the place to find it. You will be inspired by hundreds of stylish upholstery fabrics and leathers, which will allow you to customise the seating to suit your individual needs, budget and taste preferences. The La-ZBoy® Home Furnishings & Décor Store is located at The Interchange opposite Somerset West Mall. For more information, call 021 851 6651 or visit www.la-z-boy.co.za.

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Trends HEALTH

DOWNSIZE DINNER

to upsize sleep

If you’re prone to lying awake at night mulling over your life or generally stressing out, the cause could be indulgent meals late in the evening. Eating a heavy meal less than two hours before bedtime boosts the production of stress hormones and prevents your blood pressure from taking its nightly 10% dip. Ideally you should eat before 7pm but if that’s not an option, try a bowl of lentil soup – its high in fibre and protein and will keep you full without being too heavy on your system.

Flip Your HAIR ROUTINE

Experts say that ‘reverse’ hair washing is the key to the silkiest locks! The trick is to condition your hair first so that you have all the moisturising benefits while shampooing after the fact washes away chemical residue that weighs hair down, dries it out and makes it brittle.

150 The number of minutes of exercise per week that can help offset the risk of cancer and heart problems caused by excessive drinking. That’s not an excuse to cash in your hard earned gym hours at the bar though!

take the

PINCH TEST

Because of the cooler temperature, a lot of us forget to drink enough water in winter. The pinch test is a quick and easy way to tell if you need more water. Pinch the skin on the back of your hand, lower arm or abdomen, between two fingers, hold the skin for a few seconds and release and then observe how quickly your skins returns to its normal shape. If the skin is quick to return to normal, it's a sign you are hydrated, whereas if it takes longer, you could be dehydrated.

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Greenspaces OUR BRAINS' CALL TO THE WILD

By Dr Marcelle Stastny

Patients in my practice often discuss the healing nature of nature. Of how the curved lines and gentle sounds are the perfect antidotes to our jagged plugged-in modern day lives. The poets and writers have always known it. John Burroughs wrote: “I go to nature to be soothed and healed, and to have my senses put in order.” Over the last few years, science has concurred that the healing power of nature is more than just whimsy.

Architects and city planners are taking heed, with thought going into green spaces and blue spaces for everyone, not just the privileged. It seems that having access to these spaces has specific mental health benefits throughout our lifetimes.

We know that green spaces are the “lungs” of a city, helping clear air pollution. People go for walks and runs on greenbelts, nodding and smiling as they go, promoting physical activity and social connectedness. It seems that each generation has its own unique benefits to nature exposure.

Greenspaces are beneficial for brain development in children Between 2003-2013, Barcelona University assessed 1500 children and analysed the greenness at 100, 300 and 500 meters around their homes. They did two types of attention tests at 4-5 years of age and again at seven years old. The kids with higher

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greenness in their lives scored significantly better.

Expanding on this, the researchers launched the multinational BREATHE project. The study looked at the MRI’s of 253 school children and estimated the children’s exposure to green spaces from birth to the time of the MRI; based on satellite pictures of green spaces around the children’s homes and schools. The results showed that long-term exposure to green spaces was positively associated with higher volumes of grey and white brain matter and higher scores on cognitive tests and working memory.

We have always known that playing outdoors is good for kids.

These studies showed green spaces on satellite images; it did not comment if they were usable spaces like parks, although it included parks. Simply put, just being near nature is good for brain development.

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NATURE HELPS ADULTS DE-STRESS

There is something that happens to our thought processes when we engage with nature. We have less critical self-talk and start opening to bigger questions, like, what direction is my life taking? The Japanese know this and enjoy partaking in “forest bathingˮ, which is essentially taking in the forest atmosphere.

Cortisol is a hormone released in response to stress. Disrupted cortisol levels are associated with mental illnesses like depression and anxiety. Several studies have been done where they take subjects’ salivary cortisol levels after a day sightseeing in the city and after a day in the forest. The day in the forest delivered much lower cortisol levels. Similar studies of cortisol levels after an afternoon of gardening or an afternoon of reading has gardening trumping with lower cortisol levels.

Hospitals are starting to take note. A study of patients after gallbladder surgery found that those who looked over a garden were discharged a day faster than those who looked at a brick wall. My patients, especially my bipolar patients who get so easily overstimulated, know the value of a cup of tea in the garden.

more enjoyment and less frustration.

Wild spaces are better for mental health than gardens. Green and blue spaces seem to have more benefits than desert spaces.

The diversity of animal and plant life is more engaging than a flat lawn. But even trees planted along roadsides have proven to be more beneficial than concrete curbs.

MRI’s, cortisol levels, questionnaires, EEGs – these are all interesting measurements of what we already know but often forget. Dante said, “Nature is the art of God”.

NATURE INCREASES ENGAGEMENT AND LOWERS FRUSTRATION IN OLDER PEOPLE

An interesting (although small) trial had people over 65 years of age walk around a city and woods with a portable EEG. EEGs measure electrical brainwave activity in the brain. After their walk, they also did subjective questionnaires rating their mood and experience. The walk in the woods delivered more engagement,

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Article Courtesy of Sanlam

SAVING FOR RETIREMENT IN

tough times

Investors should stick to their investment strategy, especially in uncertain times. Here’s what to consider when making choices about retirement savings in the aftermath of last year’s credit-rating downgrades.

Retirement annuities (RAs) are long-term investments, so it would be short-sighted to base investment decisions solely on what happened in 2017. However, SA’s credit downgrades showed once again that risk cannot be eliminated, but rather needs to be managed appropriately. When it comes to preparing for retirement, 50 is a

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pivotal age. At this age, most people will be only a few years away from leaving the workforce, which makes time relatively limited to save for retirement, or to recover from exposure to market downturn.

That is why it is important to carefully consider your options to get the most out of your retirement savings especially during uncertain times.

BALANCING act

HOW CAN YOU MAKE SURE THAT YOU CONTINUE SAVING ENOUGH FOR YOUR RETIREMENT? MAINTAIN A HABIT OF SAVING:

GET PROFESSIONAL HELP:

UNDERSTAND THE FEATURES AND BENEFITS OF YOUR RETIREMENT PRODUCT:

PRESERVE YOUR MONEY:

This can strengthen your financial position in the future when you retire or even allow you to retire earlier than planned. The more you put away in savings today, the greater your spending power can be in retirement.

Knowing what you currently have will enable you to make an informed choice about your investment. For example: • The less tax you pay; the more money you have left to save.

But to qualify for tax relief you need to be in the right type of investment product. With products governed by retirement law, such as RAs or your employer’s retirement fund, you can now invest up to 27.5% of your annual income (subject to an annual ceiling of R350 000) and enjoy tax relief on these contributions.

• Termination charges: you may be tempted to change your current retirement product. This may expose you to termination charges which will take a long time to recover, in many cases you may not recover.

It is important to consult a professional financial planner who will help you to determine your needs, and shape a complete financial plan based on your unique circumstances. Equally important is the sound advice that you’ll receive to help you navigate the tax laws covering retirement products – both before and after retirement.

When you move from one employer to another you might be tempted to take all of your retirement savings as a cash pay-out, but remember the tax! Also, saving enough money for retirement is hard enough. Dipping into your savings at any stage could set you back significantly.

WHAT SHOULD YOU DO WITH YOUR ACCUMULATED SAVINGS THEN?

You have three options: a transfer to your existing RA, a transfer to a preservation fund or, a transfer to your new employer’s fund. With a transfer to either an RA or preservation fund you don’t pay any tax, which will enable you to continue growing your savings.

• Risk benefits attached to your product: if your retirement product has risk benefits attached to it, by terminating the plan you will lose any life, disability or critical illness cover which will be more expensive to replace.

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SUMMER SKIN AND SUN-KISSED HAIR

In Winter 12 www.wecarepharmacy.co.za

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Just because you have to say goodbye to warm weather, summer dresses and days by the pool, that doesn’t mean you have to say goodbye to your gorgeous summer skin and hair. Yes, winter is harsh on the body but with a few tricks, you can at least look like summer never left.

UPGRADE YOUR MOISTURIZER A lightweight lotion might be fine for the hot and sweaty summer months but in winter, you need to bump it up a notch. Due to the dry air, aircons and heaters in winter, your skin will dry out much easier than in summer. Any rich moisturizer that’s loaded with healing and hydrating properties will make your skin look as good as it did at the beach that one weekend. Look for ingredients like botanical extracts, lipid rich oils, shea butter, hyaluronic acid and antioxidants like Vitamin E. Winter is the perfect time to reverse the sun and wind damage caused by those beach days, so integrating a Vitamin A-infused formula will address many skin issues from sunspots to acne and fine lines to wrinkles. Moisturizers are best applied to wet skin (think towel-pat moist, not dripping wet) for best absorption.

KEEP HAIR WASHING TO A MINIMUM All the harsh elements that winter brings do as much damage to your hair as to your skin. Try not to wash your hair too much in winter because this can dry out your hair even more. By washing it, you are stripping your hair of its own natural moisturizing oils.

Not only that, we tend to heat-style our hair every time we wash it, which is bad for you hair at any time and even worse in the dry winter months. It goes without saying that the less you wash your hair, the less you have to heat style it. Luckily, winter is a good time for wearing a hat or curling your hair into a bun to go that extra day. And the good news is, your hair will get used to being washed less and produce less oils, making you able to go longer between washes.

EXFOLIATE, EXFOLIATE

YOUR HAIR NEEDS MOISTURISING TO

One of the keys to maintaining summer skin all through winter is exfoliating regularly, both your face and body. When the elements of winter and the elements in your heater dry out your skin, you are often left with dead skin cells layering over your skin. Exfoliating will scrub away the dead cells, leaving you clean and refreshed. What’s more, it will also help your moisturizers absorb faster and will increase their effectiveness. Keep a body scrub and a face scrub handy in your shower or next to your bath and give yourself a head to toe scrub once or twice a week. Remember to moisturize properly afterwards!

Don’t forget that even if your hair is dried out by winter, hair masks and deep conditioners can give your hair back that moisture and life that gives your hair that summer glow. If it’s not a product you are familiar with, ask your hair stylist or friend with the nicest hair which one they recommend. Choose a day of the week and apply it weekly on that day. Wash your hair with shampoo, squeeze out the excess water and apply the treatment. Some only need as little as five to ten minutes but generally, the longer you leave it in, the softer your hair will feel. Adding this extra step to your winter beauty routine will give your hair the boost it needs to see it through the winter months while looking like summer never left.

SUMMER SKIN NEEDS SUNSCREEN If you want your skin to look like summer, you need to treat it like summer. Just because there isn’t bright sunshine to warm you up and make us all happy, it doesn’t mean the rays of the sun are not there.

80% of ultra-violet rays from the sun make it through the clouds and penetrate deep into our skin, causing damage and increasing your risk of cancer. Because your skin is already dry and damaged from the winter air and the aircon that’s been running in your office all day, these UV rays are even more harmful. One essential product that you should not stop applying just because it’s winter, is sunscreen. Go for an SPF 30 or higher for best results and apply daily.

BEST OF THE BRAZILIAN If you don’t mind spending a little bit of extra money to keep your summer hair all through winter, a Brazilian Blowout may be the thing for you. Your hair stylist will apply a liquid keratin formula that creates a protective layer around each strand as she styles it. This protective keratin layer diminishes frizz, seals the cuticle and provides armour against external damage, such as the tough elements of winter.

After the treatment, your hair will be left hydrated, less frizzy, more resistant to heat styling, and not to the mention the insanely glossy mirror-like shine.

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BALANCING act

MAKE YOUR KITCHEN

water wise!

Liam Gawne from leading kitchen appliance manufacturer, Miele, offers some tips on how to invest in water-efficient appliances for your home.

Article courtesy of The Line Communications

Water is a precious resource. It is also a costly one. As such, it is important that we all save water whenever and wherever we can. Investing in a water-efficient washing machine and dishwasher is a really good place to start. Liam Gawne from leading appliance manufacturer, Miele, offers some advice on how to go about selecting the most water-efficient appliances possible.

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THE WASHING MACHINE A washing machine makes your life considerably easier. However, it can also be a big water guzzler – accounting for 15% to 40% of the overall water consumption inside the typical household of four persons (depending on the amount of laundry being washed and the make and model of the washing machine). The water efficiency of

washing machines can vary greatly – the most efficient models currently on the market will use around six litres of water per kilogram of laundry. While the least efficient can use up to a whopping 14 litres per kilo of laundry! So, you can see that by upgrading to a water-efficient model, you can save more than 50% of the water you are currently using to do your laundry.

Liam recommends that you avoid

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choosing your washing machine based purely on its energy rating, as this can be misleading: “The rating can be confusing, as it is based on electricity usage and not on water usage. By reading the bottom half of the label however, you can garner a better understanding of both the energy and the water efficiency of a particular model. All washing machines should have an energy efficiency label with a scale from A to D. The label should also clearly show the average estimate of how many kilowatt hours and how many litres of water are consumed each year for a family of four. Further information on the label includes the capacity in kilograms, energy efficiency of the dryer (if it is a washer dryer), and the noise created in decibels.”

He explains that Miele is completely invested in continuously finding ways of offering ever better sustainability offerings: “All Miele’s W1 washing machines for example, effortlessly achieve the highest energy efficiency rating of A+++. Some Miele models are equipped with SmartGrid technology, which allows you to profit from cheap electricity tariffs. If you choose a Miele washing machine with a second water connection, you can make savings of up to 47% by using hot water combined with a solar-thermal system. The Miele Allwater system allows you to use hot, well or rain water, which can save up to 70% drinking water. With the new Miele washing machines, you save electricity and water like never before.”

TIPS FOR SAVING WATER WHEN USING YOUR WASHING MACHINE: • Look for a washing machine with automatic load recognition technology, which allows the machine to automatically adjust the energy and water consumption to suit the amount of laundry being washed.

• If your washing machine does not have automatic load recognition, then only wash full loads.

• Use cotton wash instead of synthetic wash, as the latter usually uses much more water to avoid the synthetics from creasing.

• Do not use extra rinse – the purpose of the extra rinse cycle is to ensure all the fabric softener is removed for the benefit of people with sensitive skin.

• Front loaders generally use less water than top loaders – so be sure to check the water icon on the energy rating label.

• If your clothes are not that soiled, then rather use the EcoWash, Express or QuickPower Wash programmes to clean them.

• Only wash items that are really dirty – ask yourself if you can wear that again, instead of mindlessly throwing it into the laundry basket.

THE DISHWASHER Arguably one of the most loved appliances in the home, the dishwasher can save you hours cleaning up in the kitchen. However, did you know that using your dishwasher could also help you save water? Liam explains: “A fully loaded dishwasher for example, can wash up to 130 items perfectly, using a mere 6,5 litres of water. You would never be able to achieve this water-efficiency if you were washing those dishes by hand. Miele is seriously committed to going green, and it has managed to reduce the water consumption of its dishwashers by 85%

over the last 30 years.”

He says that, like washing machines, choosing a dishwasher with automatic load recognition technology can save you thousands of litres of water annually: “By using automatic load recognition, dishwashers automatically detect the amount of crockery in the wash cabinet and adjust the use of water and electricity accordingly. Thanks to this automatic function, you don't always have to wait until your dishwasher is fully loaded to achieve water-saving results.”

Dishwashers that have an A+++ rating boast the highest levels of economy, explains Liam: “The estimated annual water consumption for an A+++rated Miele dishwasher for example, equates to 2 772 litres per annum, which works out to around 7,7 litres per day per household of four people (1,925 litres per person) – well within the daily water-usage restrictions.”

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HEALTH habits

Rooibos Link THE

Researchers at Warren Alpert Medical School at Brown University in the US found a link between a relatively new form of diabetes, known as “type 3” diabetes and Alzheimer’s disease. The cup of Rooibos tea that we all know so well could reduce “type 3” diabetes.

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HEALTH habits

As with all types of dementia, Alzheimer’s is caused by a combination of genetic, lifestyle and environmental factors that affect the health of the brain over a period of time, but now scientists have discovered a strong connection between the disease and insulin resistance in the brain – also referred to as type 3 diabetes.

Prof. Christo Muller, Chief Specialist Scientist at the SA Medical Research Council (SAMRC) describes Alzheimer’s as a neurodegenerative disease in the aged, which involves the progressive loss of nerve cells and connections.

“Type 1 and 2 diabetes are typically characterised by hyperglycaemia (high blood sugar) whereas type 3 diabetes is a more complex disease that has its origin in the central nervous system. Many type 2 diabetics have deposits of a protein called beta-amyloid in their pancreas, which is similar to the protein deposits found in the brain tissue of Alzheimer’s sufferers.

According to research published in the World Journal of Diabetes, this increases type 2 diabetics’ risk of Alzheimer’s disease by between 50% and 65%,” remarks Muller.

Current research suggests that Rooibos has the potential to delay or prevent the onset and progression of type 2 diabetes, however its effect on the associated risk of type 3 diabetes and Alzheimer’s disease still needs to be elucidated.

Muller says phenolic compounds present in Rooibos enhances the body’s antioxidant defences helping to fight a variety of oxidative stress-induced conditions. “The brain is one of the organs most sensitive to oxidative stress, and longterm exposure to increased levels of free radicals causes damage to neural cells. Dietary antioxidants, such as those found in Rooibos, could thus protect vulnerable neurons against the impact of oxidative by-products.

“Rooibos tea is a rich source of dietary antioxidants, including flavonoids, such as dihydrochalcone glucoside, aspalathin and nothofagin.

Aspalathin, in particular, helps to modify hormones in the body and reduces the output of adrenal hormones specifically, thus reducing stress and helping to

inhibit metabolic disorders.

“Aspalathin also helps to regulate blood sugar and therefore can play a role in reducing the risk of type 2 diabetes and excessive fat production. Our research at the SAMRC found that an aspalathinenriched extract of green Rooibos was particularly effective at lowering raised blood glucose levels in diabetic rats.

Aspalathin is a unique phenolic compound (a chemical produced by the plant to help protect itself from negative environmental factors), limited to the genus Aspalathus, which has demonstrated a significant contribution to the biological benefits of Rooibos,” he says.

Studies conducted on the anti-diabetic properties of Rooibos by the SAMRC and the Agricultural Research Council (ARC), including those done in overseas laboratories, span more than 10 years’ of intensive work. In a more recent study conducted by Prof. Muller and his team of researchers from SAMRC, Rooibos extract achieved significant glucose- and cholesterol-lowering results in diabetic primates, which has been described as a breakthrough discovery. Human trials have been earmarked for 2018. “Rooibos, in conjunction with a healthy lifestyle is certain to benefit everyone,” concludes Prof. Muller.

Currently, an estimated one in 14 South Africans between the ages of 21 and 79 suffer from diabetes. Alzheimer’s is reported to affect 750 000 South Africans. For more info about how Rooibos can benefit you, visit www.sarooibos.co.za.

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HEALTH habits

Let's talk!

ABOUT FOOD

By Dr Marcelle Statsny

In this edition Dr Marcelle Stastny tackles food fads and how these can fight against what our bodies really need.

I hosted a dinner party the other night and there was a vegetarian, someone who was Banting-it and a gluten intolerant guest. We generally agreed that Trump was a disaster, wailed about corruption in SA politics and lamented the drought. But when we got to food, the opinions clashed and arguments got heated.

I bet that Mrs Cavewoman host did not have these problems.

Despite all that has been said and written about Paleo diets, “ancestral eating” and the raw food revolution, research has found that Neanderthal man ate what was available. If he didn’t, he would have starved.

How are parents supposed to give their family a good diet when the experts can’t agree as to what that is?

I am a psychiatrist, so I deal with looking after the brain. I am sure that my cardiology and physician colleagues have similar conclusions to me, but I am going to comment on current research relating specifically to the brain. In psychiatry, there are three big themes when speaking about brain health and nutrition: inflammation, Brain Derived Neurotrophic Factor (BDNF) and microbiomes.

INFLAMMATION This is the body’s first line of defence against infection and injury.

So it is appropriate for the brain to be inflamed with encephalitis (infection of the brain). The problem starts when inflammation doesn’t know when to “switch off”. This chronic inflammation attacks healthy cells and blood vessels instead of protecting it. Inflamed brains are depressed, anxious and struggle to learn. If inflamed for long enough, the brain even shrinks.

Chronic inflammation is often due to lifestyle factors like chronic stress, trauma, lack of exercise and a pro-inflammatory diet. Sugar, refined carbohydrates, transfats, processed meats and too much

alcohol can all lead to increased inflammation. When you look at a list of ingredients which is longer than 5 items, the food is probably pro-inflammatory. When the ingredient is the ingredient – i.e. Apple is “apple”– then we are ok.

BRAIN DERIVED NEUROTROPHIC FACTOR (BDNF) This helps the brain grow (yes, the brain grows all your life, even in old age). A brain that grows can learn and manage stress effectively.

In order to produce and use BDNF the brain needs building blocks which it gets from food. It uses many nutrients and micronutrients.

The best way to get these nutrients is from a diverse and varied whole diet (food that is minimally processed), think from “farm to table”.

A lot has been said about the Mediterranean Diet. However, any traditional diet, whether it be Mediterranean, Japanese, Norwegian; has been shown to have reduced the incidence of mental illness in the population by 30-40%. Freshness also becomes a feature here.

Food which is kept for weeks in cold storage as it is flown all over the world loses a great deal of its essential nutrients.

GUT MICROBIOME Research into this is an interesting field. It sounds crazy, but the bugs in our gut can affect our moods, behaviours and the food we crave through a system called the microbiome-gut-brain axis. So, you think that you made a conscious choice to order ‘slap chips’?

Chances are, your gut bacteria manipulated your pleasure centres to place the order.

You can develop good bugs – ones that don’t dominate your moods and cravings – by eating a variety of veggies, particularly high-fibre foods. The bad foods start getting the upper hand when you have a sugar-rich, highly refined diet.

THE CONCLUSION To bring it together: farmers providing us with rainbow-coloured plates of varied, nutrient-rich foods are our friends. Factories providing us with beige diets of processed, refined food are the enemy.

DR MARCELLE’S PRESCRIPTION FOR A HEALTHIER BRAIN:

• Get some seedlings of dark greens – spinach, kale or the like.

These are dense in nutrients and easy to grow, even in pots.

• Go outside. Top up on your vitamin D, fresh air and quiet time.

• Get your hands dirty with soil, which is rich in good gut bugs.

Harvest regularly so that the fresh nutrients aren’t depleted.

CONTACT DR MARCELLE

Dr Marcelle Stastny (MBChB – PTA, FC Psych – UCT) has been a practicing psychiatrist for over twenty years. She is passionate about helping people on their journey to recovery or to living their best life! Her practice is based in Cape Town. Contact her on +27 21 794 1321 or visit www.drmarcellestastny.co.za for more information.

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HEALTH habits

An act of Solidarity BE THERE FOR SOMEONE ELSE. GIVE BLOOD. SHARE LIFE.

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HEALTH habits

The theme of this year’s World Blood Donor Day is ‘An Act of Solidarity’. Seeing blood donation as an action of solidarity highlights the fundamental human values of humanity, respect, compassion and kindness which underline and sustain voluntary blood donation systems.

Donating blood means standing together, it means giving and sharing and through that simple act of exchanging, we are bonded and united. By donating blood you can be there for someone else and you can share life. This theme is to highlight the roles that voluntary donation systems play in encouraging people to care for one another, to generate social ties and create a united community.

The campaign for World Blood Donor Day 2018 aims to draw attention to stories of people whose lives have been saved through blood donation. This will motivate regular blood donors to continue giving blood and hopefully motivate people, especially young people, who are in good health but have never given blood before to begin doing so. Activities around the world will include commemorative events, meetings, publications of stories, scientific conferences, publications of articles in various journals and more, all with the goal of promoting the life-sharing theme of this year’s World Blood Donor Day. Safe blood is always at low levels, the exact supply available in the country can be checked at any time on the South African National Blood Service website at sanbs.org.za.

Every year, World Blood Donor Day raises awareness of the need for regular blood donations to ensure the quality, safety and availability of blood for patients in need.

The transfusion of blood and blood products saves millions of lives every year. It can help patients suffering from lifethreatening illnesses live longer with a better quality of life, supports complex medical and surgical procedures, is essential in maternal and child care and saves countless lives during man-made and natural disasters. However, keeping an adequate supply is a key component of an effective healthcare system and this is where the problem lies.

This year, consider giving the precious gift of life-giving blood, not only on that day but every 356 days after that too.

Become a regular, voluntary donor as an act of solidarity and be there for someone else. Give blood. Share life.

SAFE BLOOD IS ALWAYS AT LOW LEVELS, THE EXACT SUPPLY AVAILABLE IN THE COUNTRY CAN BE CHECKED AT ANY TIME ON THE SOUTH AFRICAN NATIONAL BLOOD SERVICE WEBSITE AT SANBS.ORG.ZA. EVERY YEAR, WORLD BLOOD DONOR DAY RAISES AWARENESS OF THE NEED FOR REGULAR BLOOD DONATIONS TO ENSURE THE QUALITY, SAFETY AND AVAILABILITY OF BLOOD FOR PATIENTS IN NEED.

THE OBJECTIVES OF THIS YEAR’S CAMPAIGN ARE:

• To celebrate and thank individuals who donate blood and to encourage those who have not yet donated blood to start donating.

• To raise wider awareness that blood donation is an altruistic action that benefits all of society and that an adequate supply can only be ensured through regular donations by voluntary blood donors.

• To highlight the need for committed, year-round blood donation, in order to maintain adequate supplies and achieve national self-sufficiency of blood.

• To focus attention on blood donation as an expression of community participation in the health system, and the importance of community participation in maintaining sufficient, safe and sustainable blood supplies.

• To promote the community values of blood donation in enhancing community solidarity and social cohesion and in encouraging people to care for one another and build a caring community.

• To promote international collaboration and ensure worldwide dissemination of and consensus on the principles of voluntary non-remunerated donation, while increasing blood safety and availability.

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HEALTH habits

Yourself DON'T DRAG

DOWN THIS WINTER!

Your immune system is your body’s first line of defence against, well, everything.

Illness, injury, you name it. There are many things we can do to strengthen and boost our immune systems, such as get enough sleep, drink more water, eat right and many more but there are also many things we do that drag our immune systems down, leaving our defences down and open to illness, especially colds and flu in the winter time.

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HEALTH habits

SLEEP DEPRIVATION

STOP TAKING ANTIBIOTICS

The relationship between lack of sleep and the immune system is not fully understood but a lot of studies show that our T-cells, one of the many types of cells and proteins charged with keeping foreign invaders at bay, decrease and inflammatory cytokines increase when we don’t get enough sleep, putting ourselves at greater risk of catching the flu. There is no set amount of hours that you ‘should’ sleep, but 8-10 hours is recommended with more if you are sick.

Antibiotics do your immune system’s work, which means your immune system doesn’t get the chance to work and strengthen itself. To a point, the more your immune system fights off viruses and bacteria, the stronger it gets. People who take antibiotics for every drop of a hat leave themselves more vulnerable to getting sick again. And remember, antibiotics don’t work against viral infections, which is what colds and flu are.

TOO MUCH SUGAR

NOT TOO MUCH OR TOO LITTLE EXERCISE

A study done on how the body uses Vitamin C in the 1970s discovered that white blood cells need Vitamin C to destroy bacteria and viruses. What was also discovered is that sugar and Vitamin C are similar in chemical structure, allowing the sugar to compete with the Vitamin C for space in your white blood cells, forcing the Vitamin C out. 100 grams of sugar can leave your white blood cells 40% less effective against fighting germs for up to five hours.

All we want in winter is a warm blanket, fluffy slippers and a steaming mug of something hot and delicious, but neglecting your workout can leave you open to infections. Regular, moderate intensity exercise can boost your body’s natural defence and increase your recovery time if you do get sick. Moderation is key though: overexerting yourself can exhaust your immune system with helping your body to recover from working out, leaving you vulnerable once again.

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23

HEALTH habits

STOP STRESSING We don’t quite understand the impact that stress has on our immune systems. Chronic stress, caused by stressful situations that happen over a long period of time, causes the body’s cortisol level to rise, which causes a decline in ‘good’ prostaglandins. ‘Good’ prostaglandins are like cellular messengers that support immune function, dilate blood vessels and anti-inflammatory functions. Not only can chronic stress make you more susceptible to colds and flu, but also more serious health issues such as heart disease, diabetes, cancer and more.

QUIT THAT BAD HABIT Even though we know how bad smoking is for us and what it can do, too many of us still light up on a daily basis. Cigarette tobacco contains many chemicals and high levels of tar which all contain many toxins. The more toxins your body has to deal with, the less your immune system can function at its peak. People say they smoke to deal with stress, but smoking raises cortisol levels, keeping your body in a constant state of stress, not only defeating the purpose but making the problem worse, too.

DON'T IGNORE YOUR PERSONAL HYGIENE Lack of proper hygiene habits exposes your body to more germs, overloading your immune system and leaving it weakened.

Cleaning yourself and brushing your teeth twice daily can go a long way to helping fight off infections. The hygiene habit that is the most ignored but can make the most difference is washing your hands regularly. Washing your hands for at least 30 seconds with soap and clean, running water a few times a day is one of the leading ways to stave off colds and flu.

MAKE IT THE LAST ROUND Like just about anything in excess, drinking too much can weaken your immune system. Like sugar, too much alcohol can reduce the ability of your body’s white blood cells to kill germs. And it can get dangerous, the damage you cause to your immune system increases in proportion with the quantity consumed. What this means is that in the short term, excess alcohol intake can increase the number of colds and flu you experience.

In the long term, alcohol can inhibit the functioning of your immune cells, increasing your susceptibility to infectious diseases, cancer, heart disease and more.

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What lies beneath?

Your sun-damaged skin could reveal more For every lesion you see, there could be up to ten additional lesions underneath the skin that are not visible. 1

What are Actinic Keratoses (AK) lesions? • Actinic Keratoses lesions are rough, scaly spots with a skin-coloured, reddish or reddish-brown appearance 2,3,4,5 • 1-3 mm to several cm in size 2,3,5 • Rough surface, often easier to feel than to see 3,5 • AK present in sun-damaged skin 2,3,4,5,6

AK’s have the potential to turn into skin cancer so treatment is necessary. 7,8 Treatment options are available that can be used in the convenience of your home.

Ask your doctor for the topical cream that treats visible lesions and those under the skin.

For more information visit www.beskinsmart.co.za

References: 1. Phillips, D. Skin cancer in general practice: know the risk factors. Available from http://www.parkhurstexchange.com/columns?category=dermatology. Practice guidelines & special reports. Accessed 2 March 2016. 2. American cancer society. What are Basal and Squamous Cell Skin Cancers? 2016. Availble at URL: https://www.cancer.org/cancer/basal-andsquamous-cell-skin-cancer/ about/what-is-basal-and-squamous-cell.html Accessed 15 September 2017. 3. Spencer JM, James WD, Jordan L. Actinic Keratosis. 2017. Available at URL: http:// emedicine.medscape. com/ article/1099775-overview Accessed 15 September 2017. 4. Page EH. Overview of Sunlight and Skin Damage. Merck Manual Consumer Version. Available at URL: http://www. merckmanauls.com/ home/skin-disorders/sunlight-and-skin-damage/overview-of-sunlight-and-skin-damage Accessed 15 September 2017. 5. Harding M. Actinic Keratosis. 2016.

Available at URL: https://patient.info/ pdf/4653.pdf Accessed 17 September 2017. 6. 6FKPLWW $5 %RUGHDX[ -6 6RODU NHUDWRVHV 3KRWRG\QDPLF WKHUDS\ F\RWKHUDS\ ËŠRXURXUDFLO LPLTXLPRG diclofenac, or what? Facts and controversies. Clinics Dermatol. 2013;31:712-717. 7. McIntyre WJ, Downs MR, Bedwell SA. Treatment Options for Actinic Keratoses. Am Fam Physician.

2007;76:667-771. 8. Uhlenhake EE. Optimal treatment of actinic keratoses. Clin Interven Aging. 2013;8:29-35 $SSOLFDQW 0('$ 3KDUPD 6RXWK $IULFD 37< /WG &R 5HJ %XLOGLQJ *UHHQVWRQH +LOO 2IË&#x2030;FH 3DUN (PHUDOG %RXOHYDUG 0RGGHUIRQWHLQ 7HO

)D[ ( PDLO LQIR#PHGDSKDUPD FR ]D 0 'HF

HEALTH habits

5 WAYS TO ACHIEVE A

Healthy Lifestyle

Exercise and a healthy lifestyle does not come naturally to all. But as you grow older, you realize that you need to take care of your body and make healthy lifestyle choices. If health is not already a priority in your life, today is the right time to start.

Article by: Lize Groenewald

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HEALTH habits

WITH BRAVERY AND DETERMINATION Some people look like born athletes and gym enthusiasts. If you do not exercise regularly, it isn’t the best idea to go overboard. Start with something basic like walking in your neighborhood. There are also a wide variety of exercises that you can do at home with minimal or no equipment. Once you've adapted your lifestyle to be more active, you can approach a personal trainer or fitness expert to work out the right plan to take the next step. Remember, fitness and firmer muscles make you feel stronger, giving you more energy and zest for life.

YOU ARE WHAT YOU EAT Balance is the keyword. Do not deprive yourself of all the good things. Try something like an 80/20 principle. If you eat and exercise 80% of the time, you can spoil yourself occasionally. Crunchy fresh vegetables and fruit contain more nutrients.

Try to avoid processed foods as far as possible. Fresh home cooked meals are cheaper and healthier. It undoubtedly takes time, but with good planning you will soon be in a routine. Planning for lunch at work is just as important, because if you get hungry, you will eat anything you lay your eyes on.

WATER AND MORE WATER Make sure you get into the habit of drinking water so that you get enough water, even in the freezing winter. Make it exciting by spoiling yourself with a proper water bottle. Today there are so many good water bottles on the market where you can even mix in some fruit for extra taste.

There is no limit to your creativity. Lemon, strawberries, cucumber and mint leaves work very well together.

PURPOSELY SEEK STILLNESS VITAMINS FOR VITALITY Are you someone who believes you’re probably getting enough nutrients and vitamins through what you eat? With the stressors of today, fast food and less time, vitamin supplements are an absolute must. No one can carry this burden alone. A product like Novavit® Plus is a comprehensive and balanced daily vitamin and mineral supplement that can help give you the boost you need. Vitamins and minerals are important in the performance of your daily tasks. Therefore, you must give your brain the best nutrients. Zinc, Magnesium and Calcium are very important in the support of the nervous system.

Vitamin C and Vitamin B complex are also very important for optimal functioning. If you take Novavit® Plus once a day, it will take care of the necessary micro-nutrients you need supporting you throughout the year with your stress management.

It's no longer easy to find peace for the soul, between deadlines, projects and children's school programs, yet it is essential to your overall health. Mindfulness is the motto of our time, but to be fully present in every moment, you must try to reduce the "noise" in your life. If you do not intentionally practice stillness and rest, you may lose yourself somewhere in the process and it can bring unnecessary tension into your life.

Health tips sound good on paper, but to practice them requires great effort and sacrifice. Find someone to be accountable to. Do not lose courage in times when you just cannot seem to do it all. If you invest in good physical and mental health, you will be surprised at what positive effects it has on you and your family. Once you start, the results will encourage you to continue.

For more information, visit novagenpharma.co.za

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27

THINK nutrition

HEALTHY

Winter Soups

Cold nights call for quick cooking decisions. So, before you resign yourself to take out, consider any one of these tasty health boosters from our soup recipes collection. Whether you prefer broths, creamy creations or pots of chunky veg, these bowls of comfort and colour will see you through. Who said winter meant saying goodbye to bright, happy colours?

PEA, MINT & CRISPY BACON SOUP Peas are deceptive little veggies, containing a powerhouse of nutrition, protein and anti-ageing gems. This pea, mint and crispy bacon soup is a veritable purée of brightly coloured goodness.

Imagine if making soup were as easy as tossing your favourite veggies into a pot and watching them turn into a purée of brightly coloured goodness. Well, we decided to take that theory for a spin with the Vitamix Total Nutrition Center. This machine is awesome, it does just that. No stovetop needed. Hot pea and mint soup in minutes? As great and green as mother nature intended it.

INGREDIENTS

Serves: 6 1 garlic clove 2 cups green peas – fresh or frozen ¼ cup fresh mint leaves 2 cups vegetable or chicken stock Salt and pepper, to taste 250g fried bacon pieces, to serve ¼ cup peas, to serve A few mint leaves, to serve

METHOD:

1. Place all of the ingredients, except the bacon and some of the peas that you will use to garnish, into the Vitamix and put on the lid.

2. Select variable 1 and turn the machine on, slowly increasing the speed to variable 10, then to high.

3. Keep the machine working its magic for approximately 5 minutes, until the jug feels warm and steam escapes from the lid.

4. Reduce the speed and then turn off the machine completely.

5. Serve warm, topped with crispy bacon, a few extra peas and some fresh mint leaves.

If a Vitamix is still on your wish list, simply place all the ingredients into a pot over a medium heat. Heat through for a few minutes and then blend with a stick blender. Garnish the same way and enjoy the green goodness.

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THINK nutrition

BUTTERNUT SOUP The creamy texture of butternut makes it the ideal candidate for a thick, wholesome soup. This butternut soup recipe even gives you four flavour alternatives so you can make a big batch and serve it with a different twist every time. Who would say no to a warm boost of vitamin C? Not many people would consider fruit a suitable candidate for soup. Butternut like cucumber, contains seeds, which is where its vegetable ruse unravels. The texture of butternut, unlike its gourd relatives, makes for terrific soup. Nutty, maybe not. But creamy, buttery and full of flavour? You bet. With this recipe, you get four flavour variations so you can cook a big batch once and serve it four different ways.

INGREDIENTS

Serves: 6 2 Tbsp olive oil 1 onion, chopped 2 cloves garlic, chopped 2 butternuts, peeled and de-seeded 6 cups vegetable or chicken stock â&#x20AC;&#x201C; the NoMU Fond Liquid Stocks are a winner if you donâ&#x20AC;&#x2122;t have stock in your freezer.

2 tsp honey Nutmeg Salt and freshly ground black pepper Cream to serve

METHOD:

1. Place a large cocotte over medium heat and drizzle in your oil.

2. Add the onion and garlic. Cook and stir for about 6 minutes, until softened but not browned.

3. Cut the butternut into chunks and add it to the pot with the stock and honey.

4. Bring it to a simmer and cook until the butternut is tender, this will take about 15 to 20 minutes.

5. Remove from the heat and allow to cool slightly before blending. A stick blender works a treat in these soupy situations.

6. Season with nutmeg, salt and pepper and serve hot with a dash of cream.

Butternut soup is quite versatile. For a bit of variety try adding 2 tablespoons of green Thai paste and replace half of the chicken stock in the recipe with coconut cream. For a lighter, slightly fresher soup you can add the juice of two freshly squeezed oranges and the zest. If your tastebuds are craving something spicier, 2 tablespoons of freshly grated ginger and 2 tablespoons of curry powder should do the trick.

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29

THINK nutrition

HOMEMADE CHICKEN SOUP Chicken soup really does heal many aches and pains. This chicken soup recipe even incorporates a hearty, homemade chicken broth. So whip it up, grab some focaccia and dunk what ails you away.

Chicken soup was made to heal all manner of aches. This recipe, complete with homemade chicken stock is a sure fire remedy for a rainy day. So, whether it’s a friend who needs food for the soul or your family fending off the flu, this recipe is healing kindness in a pot.

INGREDIENTS: Serves: 8

For the chicken stock 1 whole free range chicken 2 carrots, cut into large chunks 3 celery sticks, cut into large chunks 2 onions, quartered 1 head of garlic, halved ¼ bunch fresh thyme 2 bay leaves 1 tsp whole black peppercorns For the chicken soup 2 Tbsp extra virgin olive oil 1 medium onion, chopped 3 garlic cloves, minced 2 medium carrots, chopped 2 celery sticks, chopped 1 potato, chopped 4 fresh thyme sprigs 1 bay leaf 2L chicken stock, as above 2 cups shredded cooked chicken – you will get this meat from the stock.

Flake salt and freshly ground black pepper 1 handful fresh flat-leaf parsley, finely chopped

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METHOD:

1. To make the chicken stock, place the chicken and vegetables in a large pot over medium heat.

2. Pour in only enough cold water to cover the chicken (about 2 litres) – if you add too much the broth will taste weak. Toss in the garlic, thyme, bay leaves and peppercorns and allow it to slowly come to the boil.

3. Lower the heat to medium–low and gently simmer for 1 to 1½ hours, partially covered, until the chicken is done.

4. As it cooks, skim any impurities that rise to the surface. Add a little more water if necessary to keep the chicken covered while simmering.

5. Remove the chicken to a cutting board. When it’s cool enough to handle, discard the skin and bones. Hand-shred the meat and keep it aside.

6. Carefully strain the stock through a fine sieve into another pot to remove the vegetable solids. If you don’t plan on using it right away you can cover and refrigerate your stock for a few days or keep it frozen.

7. Now to make the soup. Place a large pot over medium heat and coat with the oil.

8. Add the onion, garlic, carrots, celery, potato, thyme and bay leaf.

Cook and stir for about 6 minutes, until the vegetables are softened but not browned.

9. Pour in the chicken stock and bring the liquid to a boil and simmer for 5 minutes until tender.

10. Fold in the chicken and continue to simmer for another couple of minutes to heat through; season with salt and pepper.

Sprinkle with chopped parsley before serving.

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GET physical

GET FIT

Exercise Free!

You get two kinds of people: those who say, “Wow, that was great!” after a workout and then those who say, “That was complete torture, please never do that to me again!” If you’re in the second group, don’t feel bad. We’re a much bigger group than the first. Some of us are just not ‘exercise people’ but that doesn’t mean we can’t also be fit and proud of our bodies. Exercising and working out at the gym are not the only ways of getting fit and burning some calories. Here are five more ways of getting fit, without having to exercise!

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GET physical

USE YOUR FEET The more time you spend on your feet, the better. Anything you can do to walk more has more benefits than you realize. Many of us don’t have the time to go for a walk every day but with small adjustments, you can increase your steps more than you think. Park further away at the shopping mall, take the stairs wherever possible, make smaller cups of coffee so you have to get up more, and walk to your colleagues rather than email them or call their extension. Challenge yourself to 10 000 steps a day and see how the pounds drop. Keep track of your steps with a pedometer, smart watch or even an app on your phone, such as MapMyRun.

CLEAN AWAY THE CALORIES Having a clean and organized house has many benefits: a clean house helps you to have a clean mind, it’s more hygienic and the process of getting there can burn as many calories as a workout in the gym.

Vigorous dusting, vacuuming, mopping and moving furniture around can burn around 350 calories an hour, not bad if you consider how clean your house will be afterwards too.

Putting sheets on a bed and making it can burn up to 70 calories, about the same as 20 minutes of Pilates – with a much more productive result. Reward yourself with a lie in on freshly laundered sheets, knowing that you’ve had a workout and don’t need to get up early to go to the gym!

BE A DANCING QUEEN One key element of burning calories is moving your entire body, so loosen up, embrace the music and dance like no one is watching. Dancing is so much fun that you wouldn’t even consider it exercise but it is an excellent form of aerobic conditioning that will get you toned up and looking good in no time. The number of calories you can burn is proportional to the length of time you dance, your current weight and the intensity of the workout so enjoy yourself and don’t hold back. Not only is a dancing beneficial to your waistline, it gives you more energy, reduces feelings of fatigue and it also increases positive emotions while decreasing negative emotions, meaning you can dance yourself happy and thin!

WORK ON INTIMACY Not that we need an excuse for more intimacy with our partners, but burning calories while doing it sure is a good perk.

Sex can increase your heart rate, strengthen your muscles and can even improve your flexibility and balance (if you do it right). A good 30 minute session can burn between 80-150 calories and if you do it often enough, those calories add up. Not only can it help you lose weight, getting frisky between the sheets can relieve stress, improve immunity, help with blood pressure problems, improve heart health, help with pain relief and bring you and your partner closer together, strengthening your relationship. So go on, what more motivation do you need?

MORE WATER, LESS SUGAR Ditch the soda drinks and alcohol, which are both loaded with sugar, and opt for a refreshing glass of cold water. Adding a lemon slice or other fruit will give it a nice taste as well as more vitamins and benefits.

Drinking a glass of room temperature water in the morning helps flush your system and gives you a boost for the day. Drinking colder water throughout the day will make your body burn calories to warm it up, helping you to lose weight without even realizing it. Green tea can also have serious weight loss advantages. A study done revealed that when combined with physical effort (whether exercise, cleaning or sex), it can help shed fat but you have to drink at least 7 cups.

www.wecarepharmacy.co.za

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