Yes, We Care

ISSUE 3 2014

Your Essential Guide to Living | Free Copy

EEY R F OP C

MAKE A

FAMILY DATE

TAKE TO THE

OUTDOORS

Discover

GAUTENG

Take to the Outdoors, The Sisters of Swing, Good Facts About Good Fats AND MUC H MORE!

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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ISSUE 3 2014

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BALANCING ACT

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38 45

Spring into Action!

Make a Family Date

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Gauteng's Best Spas

HEALTH HABITS

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20 22

Sniffing Out Allergies

Too sick to go to school?

GET PHYSICAL

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28 31 37 38

Take to the Outdoors The Sisters of Swing White Water Rafting

Move of the Moment

NUTRITION

42 45

Love Me Tender

Good Facts about Good Fats

REGULAR DOSE

4 6 9 18 40 48

Health Calendar 2014 Need to Know Out & About

Health Trends Must Read

We Care Pharmacy Network Listings

ISSUE 3 2014

“SPRING IS THE TIME TO BRING OUT THE BEST IN YOURSELF”

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Health Calendar

2014 24-28............................... National Youth Health Indaba 24-28............................ SANCA Drug Awareness Week 26................................... International Day against Drug Abuse and Illicit Drug Trafficking

March TB Awareness Month Health Awareness Month 4-8 ............................................... School Health Week 8 ..........................................International Women’s Day 9-15 ......................................... World Glaucoma Week 11-17 ............................... World Salt Awareness Week 13 ..................................................... World Kidney Day 20 .............................World Head Injury Awareness Day 21 ....................................................Human Rights Day 21 ...................................... World Down Syndrome Day 24 ........................................................... World TB Day

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

August

April

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

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Health Awareness Month 7 ........................................................World Health Day 17 .............................................World Haemophilia Day 24-30 ......................... Global/African Vaccination Week 5 .......................................................World Malaria Day 29 April -17 May............. National Polio (1st Round) and Measles Immunisation Campaign

May Anti-Tobacco Campaign Month Burns Month International Multiple Sclerosis Month 4-11....................................................... 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 17 ........................................... World Hypertension Day 19....................... 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 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 16-24........................................National Epilepsy Week 17-28...................................National Polio (2nd Round) Immunisation Campaign 21................................................ National Epilepsy Day

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

September 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 22 September to 19 October) Muscular Dystrophy Awareness Month National Heart Awareness Month National Month of Deaf People National Oral Health Month 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 23-29.............................................. World Retina Week 23......... Commencement of Eye Care Awareness Month 26................................ World Environmental Health Day 28...................................................... World Rabies Day 28...................................................... World Retina Day 29........................................................ World Heart Day 29/09-31/10............Human Papilloma Virus Vaccination Campaign (2nd Round)

October Bone Marrow Stem Cell Donation and Leukaemia Awareness Month (spans 15 August to 15 October) Breast Cancer Awareness Month Eye Care Awareness Month (spans 23 September to 20 October) Mental Health Awareness Month 1.............................. International Day for Older Persons 1.................................. National Inherited Disorders Day 9...........................Partnership against AIDS Anniversary 9........... International Day for Natural Disaster Reduction 9-15..........................................National Nutrition Week 10............................................World Mental Health Day 9...........................................................World Sight Day 12..................................................... World Arthritis Day 12............................................... National Bandana Day 12....................... World Hospice and Palliative Care Day 12-20.................................World Bone and Joint Week 15....................... National Foetal Alcohol Syndrome Day 15-19.........................................National Obesity Week 16.........................................................World Food Day 16........................................................ World Spine Day 17..................................................... World Trauma Day 17...........International Day for the Eradication of Poverty 20....................................National Down Syndrome Day 20............................................ World Osteoporosis Day 20-26..... International Lead Poisoning Prevention Week 23..................... National Iodine Deficiency Disorder Day 24......................................................... World Polio Day 28-3......................................... November Stroke Week 29.......................................................World Stroke Day 30............................... Commemoration of African Food and Nutrition Security Day

November Quality Month Red Ribbon Month 2................................................ National Children’s Day 4-10.......National Cardiopulmonary Resuscitation Week 4-8.................................................SADC Malaria Week 8....................................................... 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

PUBLISHER: Free Radical Media Fanie Hendriksz Managing Director info@freeradicalmedia.co.za

CONTRIBUTORS

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.

MANAGING EDITOR Nicola Weir editor@freeradicalmedia.co.za

IMAGES © iStockphoto.com, 123RF

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.

DESIGN & LAYOUT Aneska Meintjes: +27 82 851 1441 aneska@freeradicalmedia.co.za ADVERTISING SALES info@freeradicalmedia.co.za

Fanie Hendriksz, Anna Wood, Nicola Weir, Celynn Erasmus, Céline Mainguy, Tanya van Buuren, Tshegofatso Mathe, Prostate Cancer Foundation of South Africa

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

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 Africa’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.

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Need to Know

Croc

on your arm?

Crocs is best known for their signature love ‘em or hate ‘em slip on shoes but since the company’s launch, they have expanded their range which now includes a variety of different footwear – to suit any taste. Their accessories line now has new item too – one for your arm, instead of your feet. The Crocs Tote Bag is both durable and fun! They are come in three bright colours – Parrot Green, Berry and Navy – and are available at Crocs owned retail stores across the country for R299.95.

Macaroon

Outdoor

Adventure Tech Garmin Southern Africa has launched the fēnix – its first GPS wrist watch designed specifically for outdoor adventurers, by outdoor professionals for almost any outdoor activity. Those who get “lost” in their passion for outdoor adventure can now rely on fēnix and trusted Garmin-GPS quality to guide them on and off the beaten track and back again safely with comprehensive navigation capabilities and pioneering tracking functionalities.

Integrated GPS and optimised ABC sensors (altimeter, barometer, compass) supply outdoorsmen with all the navigational tools needed for essential real-time information whilst on the go. The fēnix is easy to use, weatherproof and although it is built to endure the toughest outdoor conditions its classic round watch design also makes for a stylish day-today timepiece.

The fēnix is now available at selected retailers nationwide for a recommended retail price of R4,999.

Macaroon is best known for bringing the best designer accessories, handbags and travel bags to women who seek to make a statement and now they have launched a new online store, making it even easier to browse and buy from their exciting imported collections. They import a range of accessories from London and have recently introduced PIPDUCK boots and Butterfly Twist pumps to their range. They also have a home range making it a complete collection. Macaroon is all about finding that singular item which is an indulgent expression of a person’s personality. Try them out at www.shop.macarooncollection.co.za.

There are

7 billion reasons why we do what we do . . .

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.

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

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

www.sealy.co.za

Sealy South Africa

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&About

Out

News and reviews of the best travel destinations at locations across South Africa and beyond.

Pure

Foodie Heaven

Takes the Lion’s Share ThabaYa Batswana Eco Hotel & Spa, situated in the tranquillity of the Klipriviersberg Nature Reserve, is pleased to collaborate with Lombardi Lions. The educational centre, located at ThabaYa Batswana was opened on 1st December 2012. Lombardi Lions performed educational tours to schools in Gauteng and the surrounding areas and now use the ThabaYa Batswana education centre as their base. The centre is focused on education and conservation. Through the centre’s intervention cubs are taken out of higher risk situations, which make them susceptible to natural diseases increasing their rate of survival by up to three quarters. The education centre at The ThabaYa Batswana Eco Hotel & Spa has two species of cub, the more common Brown lions and the rare genetic White lions, which are from the Timbervati area. Visit www.tyb.co.za for more information on this inspiring program.

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ThabaYa Batswana

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After many months of planning, Hamiltons Tented Camp has proudly unveiled their biggest green initiative to date – an entirely solar powered camp! The luxury tented camp is located within the Imbali Private Concession, approximately 50 km South East of Orpen Gate in the Central Kruger Park. Set within a wilderness zone, the camp was too remote to be electrified with Eskom power and to date has relied entirely on generator power. The solar powered system is capable of generating sufficient power to run all the camp’s 220 V electricity demands including the six luxury tented suites air conditioning, ceiling fans, geysers, lighting and of course boreholes and pumps. Other green initiatives at Hamiltons include reed beds, water saving mechanisms and removal of all waste from the park to approved recycling operations. Wouter Pienaar, General Manager, said “this is truly a giant green step in the right direction, we foresee a saving of around 54 000 litres of diesel per year which impacts on our pristine environment. Although noise pollution has always been kept to a minimum by ensuring that the generator housing was sound proof, we can almost hear the silence now.” Visit www.extraordinary.co.za for more information.

www.we-care.co.za

Kruger’s First Total Solar Energy Solution

The chic new Le Venue restaurant at The House of J.C. Le Roux is sure to give you a taste of Le Good Life.One of the gems of the stylish four month makeover that literally raised the roof of South Africa’s leading home of sparkling wine, this dazzling new restaurant provides an uplifting setting for a relaxed escape into the heart of picturesque Devon Valley.The inviting al fresco deck is the perfect spot to enjoy delicious food on sunny days while sipping on award-winning J.C. Le Roux Méthode Cap Classique and sparkling wines, with the new gourmet braai area a welcome addition, especially for private functions.

Le Venue is open from 09h00 till 16h00 with breakfast served between 09h00 and 11h00 and lunch from 12h00 till 15h00. Visit www.jcleroux.co.za for more information.

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Spring into action!

By Fiona Zerbst.

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Want to spring-clean your life but don’t know where to start? Here are some tips to see you on your way.

AS THE SUN RISES earlier each day and the new blossoms on the trees mark the start of a new season, there is no better time to revive and refresh your own life. If you’re thinking about how to freshen up for spring, here are some suggestions to get you revved up for the warmer months ahead.

Time to spring-clean

Let’s face it – in winter, we tend to hoard. This is part of our cocooning winter cycle: staying at home, keeping cozy, having everything we need within reach. But once the curtains are open and the light streams in, the clutter becomes less appealing and the dust shows.

When we allow ‘stuff’ to accumulate, we’re really just procrastinating, allowing our purpose and energy to stagnate. Suzanne Martin, who runs Pretoria-based business Harmonize (www.harmonize.co.za), specialises in de-cluttering home and office spaces.

“When you start to de-clutter, two things happen,” she says. “First, you notice that your surroundings are

not as clean as you thought, so you automatically start spring-cleaning.

It provides a release. Secondly, you regain a sense of control over your personal space. You may find items you thought were lost, or you put items back in their rightful places, such as putting books back on bookshelves.”

One of the biggest hoarding problems is those items you don’t need or use but hang on to anyway.

If you haven’t used an item for three months, chances are it is just taking up space and cluttering your life. Rather recycle or donate it to a Salvation Army or similar second hand charity.

If you can’t bear to get rid of that unused gym equipment, for example, rather store it out of the way until you’re ready to dust it off and start training again. “Bear in mind that, as you clear a room, you may find its usability increases – so your home office can also accommodate a play-room for your toddler,” says Martin. Or your treadmill can be ready for you during your lunch-break!

Did you

Know?

Based on German research: “A vegan driving an SUV is more ecofriendly than a meat-eater riding a bicycle.”

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some fruity body and facial scrubs. The Body Shop has some great products: the zesty citrus Spa Fit Smoothing & Refining Scrub, the exfoliating Africa Ximenia & Salt Scrub, and the nourishing Honey & Oat 3-In-1 Scrub Mask that will soothe and moisturise. Visit www.thebodyshop.co.za.

Get rid of tension

Bring the outdoors inside

A little sunshine goes a long way. Even if you need a hat and sunblock, make sure you get out into the fresh air during weekends. Hike a short trail, play tennis, or simply walk the dog – it’s therapeutic. Not very active? A stroll through the Pretoria National Botanical Gardens or a picnic in Magnolia Dell Park will bring you closer to nature. The big idea, here, is to get into the sunlight for at least an hour every day – even if you’re not in direct sunlight, the sun’s rays will give you the vitamin boost you need.

We South Africans love our meat – but South Africa is also one of the world leaders in heart disease, stroke and obesity. Reducing your meat intake means you will reduce the amount of saturated fat you consume.

Now that fresh veggies and salads are in season, do your bit for your health and the planet, because emissions from livestock make up 18% of all greenhouse gas emissions, according to the United Nations. Join the global ‘Meat Free Mondays’ movement – spring-cleaning your diet could make you slimmer, healthier and more green-friendly, too. For some wonderfully fresh, innovative recipes, visit the MeatFreeMondaysRSA page on Facebook, or www.supportmfm.co.za.

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Is your skin feeling rough and dry after being wrapped up through winter? In preparation for showing a little more flesh (think short skirts and strappy tops), you may like to get your skin tingling again with

It’s no accident that bright clothing’s making its spring debut. Colour affects mood and the hot orange, zingy lime, dazzling yellow and startling turquoise coming into fashion will give the wearer a boost. Bright colours remind us of the great outdoors – sunlight, clear summer skies and nature’s intense vibrancy.

Children respond best to bright primary colours, so it may be that these colours remind us of our earliest associations with colour, and the joy we felt when we played with our toys. Whatever the case, bright colours liven things up!

Embrace meat-free Mondays

A dose of vitamin D

Scrub away winter!

Colour therapy

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We’d all like to bottle that sunshiny spring feeling… but how about bringing some of it indoors? Fresh spring flowers in a vase liven up any room, as do pot-plants – which also last much longer. Wind chimes bring the breeze to life and small water features are also soothing to listen to and lovely to behold. It’s also great to build or buy a bird-feeder to encourage bird-life in your garden. Builders Warehouse branches have great gardening departments and they make DIY kitchen gardening easy!

Visit www.builders.co.za and click on the Gardener’s Patch icon.

Sandals are always the first sign that spring has sprung. If you have a garden, how about walking barefoot on the lawn?

It’s instant reflexology, lets your feet breathe, and brings you into intimate contact with the earth. Remember how good it felt to run around barefoot as a child?

“Going barefoot is the gentlest way of walking and can symbolise a way of living – being authentic, vulnerable, sensitive to our surroundings,” says Adele Coombs, author of the book Barefoot Dreaming. Lose the shoes and enjoy the freedom!

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Cape Town-based fitness trainer Claire Brune, of Attune Kinetics recommends Douglas Heel’s Muscle Activation Techniques (www.muscleactivation.co.za) to get rid of the tension in your body and kick-start your summer-loving energy with “a series of steps whereby reflexes in the body are used to ‘wake’ muscles that are no longer working properly,” she says. Muscle activation allows stiff and tight areas of the body to function normally again.

For an easy at-home solution to destressing, start working on your breathing: applying some pressure, ‘draw’ small circles while moving your fingers from the base of your lower rib towards your chest bone. Keep up this massaging action as you work your way all the way from the bottom of the chest bone to the top of it.

Then lie on your back, place your hands on your stomach and pretend you are sucking air in through a straw. Keep your shoulders relaxed and breathe in more deeply than you usually would. Your ribs should start to rise. As you exhale, sigh the air out through an open mouth and force the last bit of air out the bottom of your lungs. “This is a great exercise to do before you go to sleep at night. Try to get to 30 deep breaths,” Brune says. You’ll feel more relaxed and ready for a good night’s sleep.

Go barefoot

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Make a

family date

Dinnertime offers parents time to teach their children the values of caring for others, to give them a sense of belonging, importance and love. It teaches children to value family relationships and allows parents to keep in touch with their children’s lives outside the home. By Bronwyn Wainwright

ISSUE 3 2014

topics. It’s also a time when parents can teach their children problem solving skills and better ways of communicating with their peers.

Regular family meals important for a growing child’s nutritional needs too. Rather than opting for fast food, fried food or processed foods, parents are more likely to cook wholesome meals that provide children with the nutrients their bodies need for healthy development.

While you may think dinnertime only means less time for homework or household chores, remember the average dinner lasts just 30 minutes. A half hour spent focused on family values is perhaps the best half hour of a child’s day. They may not think so when there is less time for computer games or Barbie, but they will appreciate it one day when they have children of their own who need nurturing and discipline in turn.

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together regularly are more likely to have stronger and happier family relationships.

Dinnertime provides the perfect opportunity for you and your children to hangout and get to know each other better.

Research also shows that children who eat with their families at least three meals a week will perform better academically and in their sports, on the other hand, children who don’t eat regular meals with their families are more likely to attain lower grades and have a lower self-esteem.

Having a routine of gathering together at mealtimes also provides a sense of stability and security and a positive environment for children to grow into healthy and happy adults.

This way, children have greater opportunity to learn not only good values, but also to develop better vocabularies, catch up on current affairs and new

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ANY GOOD PARENT will confirm what researchers are touting: sharing meals as a family, whether breakfast, dinner or Sunday lunch, is vital for encouraging good behaviours, increased self-esteem and higher school marks in children. While most parents would agree with this, finding the time for a hearty meal is not easy amid fetching and carrying youngsters to dance classes, netball matches, soccer practice, or judo sessions, as well as cooking dinner, overseeing homework and preparing lunchboxes for the next day.

There are however, good reasons to actively make time for family time, not least because it is within our families that we once learned to be ourselves and let others be themselves, to listen to each other and express our opinions.

Families are about relationships after all. It makes sense then that those who eat dinner

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Just give in In this day and age when stress looms at every second, a short get away to a spa will benefit your health and your pocket a lot more than a trip to a far away holiday destination. Booking a spa day at any one of our choice of Gauteng’s top spas, will help you come to realise that a trip to a spa is not an extravagance, but something you should actively work into your current wellness regime. By Nicola Weir

Why you should give in to the relaxing promise of a day spa and where you can find Gauteng’s Best.

IF YOU THINK YOU DO NOT NEED to invest time in the wellness possibilities that spas have to offer, then you may well be visiting from a previous century. In this day and age, everyone has either stress or lifestyle related health issues that need to be worked out. Imagine if you will, that your mind and body is fully worked out, and that to get it back into fighting form will take some time. If we try to keep up the pace of our lives without proper rest, our system will protest and when we abuse our body, it lets us know in the form of pains and aches. This is the time that we need to heal and the best place to do it, is in a spa.

Equipped with expanded services that are truly healing, properly trained spa professionals are able to recognise health concerns and take clients to the next level of well-being through lifestyle recommendations, motivation, and encouragement.

Medical spas around the country are adding health experts such as nutritionists, exercise physiologists, and dermatologists to

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Mount Grace

warm blood from deeper lying tissues to the cooler skin surface; the nutrient and oxygen rich blood nourishes the skin being treated, resulting in an enhanced sense of wellbeing and a much improved appearance.

Hot Stone Massage remains one of the most popular treatments at Mount Grace Spa and in keeping with international trends, this excellent form of treatment has been taken up a notch. Clients are based on a ‘bed’ of specifically placed, heated basalt stones during their massage – the precise spinal placement of the stones offers deep relief for stressed muscles, releasing tension and significantly improving blood flow.

Providing a deep sense of relaxation for the stressed out soul, this treatment is the ideal way to settle into downtime at Mount Grace and a must for the day visitor with additional plans for facial and beauty treatments on the agenda.

Another recent introduction to their treatment menu is a Hydrotherapy session, where guests are given an opportunity to follow a sequence of water-based experiences. Experts agree that the alternation of hot and cold aqua treatments has enormous health benefits, resulting in an enhanced sense of well-being and a deep sense of relaxation. The 50-minute journey

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Certainly one of the most popular spas in Gauteng, the spa at Mount Grace is a major drawcard at this five-star country hotel situated in the foothills of the Magaliesburg.

With luxurious treatment rooms, an extensive menu of specialised face and body treatments and a host of extra facilities for guests’ exclusive use, including a café, numerous pools, a hydrotherapy garden and an Afro Zen flotation tank, it’s no surprise that the spa is considered a haven from busy city life. Always at the forefront of new treatments and trends, the Mount Grace Spa has recently launched some additional offerings to their already impressive menu.

One of these are Cold Therapies which have been incorporated into several of Mount Grace's spa treatments. International studies have shown that ‘cold’ therapies have many beneficial effects for mood upliftment and general well-being. Taking their cue from what many sports scientists have seen in cryotherapy, where athletes are immersed in ice baths or left in cold rooms for intensive post-game muscle repair, a new series of body treatments at Mount Grace involve the use of cool, pure marble discs.

Used in the Mount Grace Spa Signature Facial for example, the marble helps to bring equilibrium to the body by drawing

Magaliesburg | www.mountgrace.co.za

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Country House and Spa

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counsel, coach, and customise programs for men and women in the non-threatening environment of the spa.

Considering that medical experts cite stress as the number one factor in illnesses, stress relief is the main priority of most spa seekers. With services that focus on de-stressing the mind, body and spirit, the benefits of a spa treatment – or even better, a spa day or overnight visit – go beyond mere relaxation and beautification.

The wellness benefits of indulging in a spa treatment include increased energy, improved flexibility, and reduced high blood pressure, hypertension, insomnia and stress. By following the advice of a qualified spa therapist in choosing your treatment you will be able to heal emotional distress, reduce the effects of ageing, soothe tired muscles, tone and nourish your skin, detoxify your body, stimulate circulation and even reduce weight and weight-related problems.

involves specific times spent in a steam room, followed by a cold Jacuzzi session, the flotation tank, the bubbling mushroom pool and finally the warm Jacuzzi.

Each of the new experiences introduced at the Mount Grace Spa offers excellent health and well-being benefits and can be enjoyed on their own, but for the spa visitor in need of a pick me up, why not combine all three for a day treatment that works to relax intensively? Start the day with a Hydrotherapy session, move on to a Signature Facial with marble therapy and conclude your day of spa spoils with a hot stone back, neck and shoulder massage with spinal placement to ensure you leave feeling rejuvenated and ready to face the world.

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Cradle Health Spa

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Magaliesburg www.cradlehealthspa.co.za

Camelot Spa at Villa d’Este

Johannesburg www.camelotspa.co.za Set in an historic, exquisite Italianate building where fountains, columns and Romanesque frescoes breathe romance, Camelot Spa at Villa d’Este is the complete secret space in the city. For off the hurly-burly of Jan Smuts Avenue lies a place of retreat and rejuvenation, inviting well-being and a journey to wellness.

Built in the early 1920’s and known as the house “where time stands still”, Villa d’Este was fabulously formed according to the eccentric and Italian-inspired wishes of its original owner and then more so by its second owner in the 50s – complete with cherubic fountains, frescoes, columns topped with eagles and a curved entrance façade facing a reflection pool, all of which has been lovingly restored – and has remained a landmark in the leafy suburb ever since.

The spa's facilities include a flotation pool, Rasul chamber with twinkling LED light roof, Roman Vitality pool (placed within the property’s original indoor

Roman-style bath) and hydrobaths while a conservatory is set amongst the beautiful gardens.Treatments offered include massage therapy, specialised skin treatments, body therapy, beauty treatments, anti-ageing treatments and wellness assessments.Keeping in theme, all rooms are Italian-inspired and aptly named – BelGiardino, Tranquilita and La Serenita.

After your treatment, a rooftop relaxation area over-looking Saxonworld’s hundreds of trees awaits while Cafe Villa serves stylishly healthy cuisine, all of which makes Villa d’Este a true day Spa within which to truly unwind.

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regular dose

Health Trends

Pick the Perfect Mattress

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Getting a good night’s sleep is an important aspect of maintaining your general well-being, and your choice of mattress is the first building block to ensure a restful slumber. Leading furniture and mattress supplier, Rochester, offers some pointers on how to go about selecting the perfect mattress:

01

A mattress needs to provide you with sufficient support – it needs to adequately support your spine, buttocks, heels, shoulders and head, and ensure that they are all in proper alignment.

02

If you wake up with some lower back pain it is an indicator that your mattress is no longer providing you with adequate support. Over time, mattresses also tend to collect dust mites, fungus and other germs, which can exacerbate allergies and impact negatively on your sleeping patterns.

03

There are a wide variety of different types of mattresses available, and it is important that you understand how they differ from each other in order to choose the best one for your needs.

04

It is essential that your mattress has the right firmness.

A good firm mattress should offer firm support, without putting pressure on your various pressure points. It should be able to distribute pressure evenly across the body to help circulation, decrease movement and minimise disruption.

05

It is highly advisable to choose the biggest bed possible – within the limitations of your bedroom and budget. When you are sharing a bed with somebody, large mattresses have the benefit of being able to accommodate the free movement of one party, without disrupting the other. Ensure that your bed base is suitable – a poor base can make even the most expensive mattress uncomfortable.

06

To test a new mattress out, you need to lie on it and push your hand under your back – if there is a large gap, the mattress is too soft, and if there is no gap at all, the mattress is too hard. Just being able to pass your hand under your back suggests it is just the right firmness.

Seeing Green

Studies have found that the colour green may increase the feel good benefits of exercise. The researchers found that subjects reported more energy and a better mood after exercising in front of green-hued nature scenes than after exercising in front of black, white and red ones. One reason could be because lush greenery signalled abundant food and nearby water to early human ancestors – as a result, positive feelings toward the colour green may have become hardwired into the human brain over the course of evolution.

The Skinny

on Late Night Eating When after-dark snacking contributes to weight gain, it's often attributed to the unhealthy choices we make when we're tired. However, a new study on time-restricted diets hypothesises that our bodies actually need a large break from eating between dinner and breakfast to achieve optimal weight and health. If we keep snacking during the wee hours, our bodies don't have time to reset and may even develop metabolic exhaustion from constantly processing incoming fuel. So if you’re up for it, try giving your body a long fast from 8pm until 7am the next morning – your body may thank you for the break!

Run Towards

Satisfaction

Had a bad day? Extending your normal exercise routine by a few minutes may be the solution, according to researchers, who found that people's satisfaction with life was higher on days when they exercised more than usual.

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Sniffing out

allergies

It’s that time of year when allergies come knocking. About 30% of South Africans suffer from hay fever while food allergies, despite their supposed popularity, only affect 5% of the local population. What causes this affliction and what’s to be done when you’re affected.

Jabulile Bongiwe Ngwenya asks both natural and medical experts.

By Jabulile Bongiwe Ngwenya

health habits

Sniff out solutions

A lifestyle change can trigger allergies. Your body can be thrown into chaos when you move from one environment to another. There is also the hygiene hypothesis that states if you are too clean, or become obsessed with being too hygienic, you can become more prone to allergies, because living in a near sterile environment means you are not exposed to enough pathogens to keep the immune system busy. When our bodies have not developed a resistance to such pathogens, our immune system will attack harmless antigens, like pollen, which will trigger an immune response.

YOU CAN DESENSITISE YOURSELF BY EXPOSING YOURSELF TO SMALL QUANTITIES OF THE ALLERGEN SO THAT THE BODY SLOWLY GAINS A TOLERANCE TO IT. HOWEVER, BEAR IN MIND THIS PROCESS CANNOT BE USED WITH FOOD.

• Start early. Pregnant or breastfeeding women should take probiotics if there is a history of allergies in the family.

• Consider having a natural birth avoiding a caesarean section. When the baby passes through the birth canal, he or she comes into contact with good bacteria that can strengthen the immune system.

• Do not smoke in pregnancy as your baby is more likely to become allergy-prone.

• Give your child eggs, milk and peanuts as soon as they start eating solids. Research shows that babies who are given peanut butter do not suffer from allergies.

• A healthy immune system means less allergies. Avoid refined and processed foods, which can be considered toxins to the body.

• Engage in stress releasing activities – moderate exercise of any kind is good for your health.

• For those days when the pollen count is high, keep windows and doors closed.

• Pollen can cling to hair and skin, so do wash clothes and hair regularly. Don't hang clothes outside because this allows pollen to cling to the fabric.

• Avoid being outside during those times of the day when the pollen count is highest, which includes early mornings and evenings.

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Figure out triggers

Rather than obsess over extreme hygiene, bear these tips in mind:

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What should you do when you suspect you have an allergy? Dr Morris advises that you should first get tested to be sure it is an allergy. You also need to know what’s causing the allergy. He states that you must take precautions to avoid the allergen, although desensitising is a process where a patient is exposed to small quantities of the allergen so that the body slowly gains a tolerance to it. For example, if you experience allergic reactions to pet hair, you can desensitise yourself to it by spending time with pets until your body no longer has a negative reaction. However, bear in mind this process cannot be used with food.

Willem Smuts is a natural practitioner who uses the Dr Nambudripad’s Allergy Elimination Technique (NAET) and Neutraceutical Energetic System (NES) to desensitise people to their allergens. These treatments, which were developed in the East are not always popular in the Western world, but Smuts says, they have changed the lives of many. The NES infoceuticals give corrective information to the

body and mind at subatomic levels in order to correct imbalances.

The NAET treatment uses only finger pressure on accupoints to open blockages in the body’s energy channels in order to improve the flow of energy to and from our organs.

“With the NAET system, one allergen is treated at a time and if you are not severely immune deficient, you may only need one treatment to desensitise one allergen,” Smut confirms.

The good news for children who suffer from allergies is that they can outgrow their allergies.

You rarely find people in their senior years battling allergens. However, according to Dr Morris “You don’t really get rid of the allergy.

Often it lies dormant and can strike again at some point in the future.”

While Dr Morris says he hasn’t found any evidence that homeopathic treatments really work, he is aware that they have a role, but they should be used as in conjunction with approved allergy medications.

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ACCORDING TO DR ADRIAN MORRIS at the Allergy Clinic, an allergy occurs when your immune system fights a foreign substance that causes symptoms such as a rash, hay fever, eczema, mucus, phlegm, or even a swollen tongue and throat, in the case of a severe reaction to a bee sting is experienced. Grass, pollen, milk, or peanuts can be common allergens in children, while adults may react to tree nuts, fish and shellfish. These are only a few of the myriad allergens to which we can all react.

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Is your child

sick enough

to miss school?

health habits

Parents will often have to face their children complaining of being too sick to go to school.

Children can have up to six colds a year, especially during younger years. Knowing when this means going to school, taking a sick day or going to see the doctor can often be a judgment call and there is not always a clear answer. These guidelines should help to put you on the right track with a bit of advice on how to start treating your child at home. By Celeste & Melissa Smith

When to keep them home?

Fever: When your child has a fever combined with any of the following it is best to keep them home until there is no fever for 24 hours. Combined with a sore throat, nausea or a rash, fever should always be taken seriously. Normal temperature is 37°C and temperatures from 37.3°C are considered high. To reduce the fever at home it is best to give paracetamol (we suggest Empaped suppositories or Panodo/Calpol syrup) or mefanamic acid (we suggest Ponstan/Ponstel suppositories). If the fever is not reduced both of these can be given together in children over six months, but it might be time to consider getting medical advice.

Some non-threatening fever conditions can occur during teething and after a baby receives immunizations.

Vomiting and diarrhoea: With vomiting and diarrhoea it is best to keep

Warning! Ibuprofen and Diclofenac should not, in our opinion, be given to children under two years old – there is a risk for kidney damage especially if the baby is at all dehydrated/vomiting.

Non-contagious Reasons to Keep Your Child Home Any time your child is in too much pain to interact in class or concentrate it is best to keep them home till it is cleared up. A good example of this is middle ear infection which can make concentrating difficult, but is not contagious. Antibacterial ear drops are a good way to treat this.

Rashes and pinkeye: If your child has a rash on any part of their body you should keep them home until it is diagnosed as it may be contagious.

Chickenpox is the most obvious example. It is highly contagious and life threatening to adults. Remember that it is best to have it when you are young so do not be too worried when your child gets it, but be concerned about any adults exposed who have not had chicken pox before. Your child is contagious two days before the rash starts, so make sure to let the school know immediately. Get medical treatment and send your child back to school when all the bumps have scabbed over and no new bumps have appeared for two days. Try to get them not to scratch if it itches to avoid scarring.

With pinkeye you should always assume that it is contagious. Keep them home until it is cleared up. The causes may be bacterial, viral or fungal and can be seen when there is any pinkness with swelling on the eyelid or redness in the eye. It may also be accompanied by a yellowish discharge. See a doctor if it gets to be too painful or swollen. Also try to keep your child from touching the eye.

Scabies and head lice: These can spread like wildfire through a group of children. If your child is scratching their head or complains of itching, check to see if there are any visible lice. Lice can be treated with a special shampoo and all the dead lice or eggs should carefully be combed out with a fine toothed comb. Once the lice are gone you can send your child to school, but you should still do regular head checks for 10 to

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If your child simply has a runny nose or a cough it is safe to send them to school. These may be caused by simple allergies or mild asthma.

Contagious Reasons to Keep Your Child Home

23

When to go to school?

your child home if they have vomited more than once in 24 hours or if they have any diarrhoea. When these two are combined dehydration becomes a serious concern and it is best to see the doctor. Any fluids lost must be replaced. To treat it at home, an Ibuprofen or a Paracetamol/Ibuprofen mixture works well (we suggest Ibumol syrup). Diclofenac may also be used, found in products such as Voltaren and Panamor in either suppository or syrup form. All the drugs mentioned above can be given alone 12 hourly. The trick is to alternate your Paracetamol and Ponstan/ Voltaren every four hours, especially if your child is in pain. The Ibuprofen is already mixed so only give it alone every eight hours. Suppositories work well because they cannot be vomited or spit up and the absorption rate is not affected by stomach contents. They are the typical preferred treatment to the age of 3 years and whenever vomiting/diarrhoea is present. If symptoms cannot be controlled at home, a trip to the emergency room or doctor might be in order. Even if it is not necessary to put up a drip, the doctors there have some nifty drugs which could help.

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THE FIRST THING to check is whether your child stays consistent with the complaints. If they are changing the story or the pain seems to move from one place to another, they might just be avoiding school.

Remember that children may actually experience symptoms like stomach aches and headaches regularly if they have anxiety about what might happen at school. At this point it might be a good idea to talk to your child about bullying or how they are fitting in socially and academically, but do not ignore their physical symptoms. Always remember that if you have any doubt, rather consult a doctor.

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14 days. If there are no visible lice, the problem may be scabies which is caused by a burrowing mite. Over the counter treatments are available and your child can go to school 24 hours after treatment although there might still be itching for a while as it is an allergic reaction. For both, make sure that all bedding and objects that may carry the lice or mites are also thoroughly washed.

Meningitis: Meningitis has given us many scares in South Africa and is a highly dangerous and contagious infection of the lining surrounding the brain. Different forms including viral, bacterial, fungal or parasitic exist. Common symptoms include a severe headache with a stiff neck and may be accompanied by vomiting, confusion, light and sound sensitivity and sometimes a rash. Keep your child away from anyone else and seek medical help immediately.

Influenza: Flu is a viral infection and not as easily treated as the common cold which is bacterial. A cold usually has symptoms such as a sore throat, watery runny nose and a slight cough. Younger children may also have a slight fever. Flu can be recognised when symptoms appear suddenly, are accompanied by fever, headaches, muscle aches, congestion and a chesty cough. Your child should avoid exposing other children to infection, as flu may result in complications such as pneumonia and could become life threatening.

When can you send them back to school?

It is generally safe to send your child back to school when the symptoms have subsided or they have been on antibiotics for at least 24 hours. A good time frame is five to seven days for flu, two days for viral gastroenteritis (vomiting and diarrhoea), two days after chicken pox with no new bumps in those two days, when all rashes have been diagnosed or when the doctor has cleared the child to go back.

Remember that if your child was diagnosed with whooping cough they should not go back until at least five days of antibiotics have been completed.

When to Take Your Child to the Emergency Room It's hard to know exactly when your child is sick enough to warrant a visit to your local ER and most of us try home remedies and self-medicating until we just can't manage anymore. What makes this situation worse is that these emergencies usually occur in the middle of the night when your stress levels are up and the tiredness has well and truly set in.

Fever: The golden rule is when fever is associated with any of the following signs, immediately go see your GP, Paediatrician or ER doctor: coughing, increased breathing rate, vomiting, loss of appetite or convulsions. Once a child's fever hits 40°C they may start to experience fits or seizures. No seizure is ever normal and all of them need immediate emergency care. Once a child has experienced a febrile convulsion, they may be prone to experiencing fits whenever their fever escalates over 38°C. Convulsions or fits: All convulsions are a medical emergency, even if your child is known to have epilepsy. You can't tell how long the seizure will last and brain damage may occur if your child isn't breathing adequately due to muscle incoordination, during and for a time after the seizure. If the seizure doesn't terminate within 15 minutes or seizures are repeatedly occurring after each other – RUSH to the ER! Status epilepticus is what we call this "ongoing" seizure and it is one of the conditions that makes even the most hardened doctors run! Make sure you turn the child on their side when they are convulsing and do not place anything in the mouth, especially not your fingers! Their muscles are in spasm and they may bite off your finger or snap any other object you place in their mouths, causing involuntary injuries which will only compound the issue.

Do not try to feed them anything for a while after as they may still be experiencing spasms which may lead to choking.

Fractures or falls: If your child falls and stops using that limb, they probably need an x-ray. Delaying getting one may cause a simple greenstick fracture to progress into a full thickness fracture. Also you don't want your child in pain for hours. The main ways to spot a fracture are redness, swelling, deformity and not using a joint or a limb.If you can't

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health habits

get to hospital soon, immobilize the area or joint and splint it with cardboard box on three sides (bend it around the area) with bandages holding it in place. Give some analgesia especially if they are too young to ask for it!

Falling on their heads can be very dangerous as babies’ skulls are still quite soft and easily fractured, but this is not the big worry – falling on their heads may cause a brain bleed which can only be seen on a brain scan. Don't panic unless your child has the following symptoms: continuous vomiting, not able to be woken up and pupils that are not equal or don't react to light being shone into them. If the child is tired, let them sleep. It is a myth that letting them sleep will cause damage as any damage that happened in the fall cannot be aggravated by some much deserved sleep – especially after all that crying! But when in doubt with a head fall, take them in. There are unfortunately no hard and fast rules when it comes to children.

Coughing: Mostly coughing goes hand in hand with a blocked or a runny nose that has been lingering for a few days. If there are any added sounds when your child is breathing it needs to be checked out. A barking cough can be an indication of croup and requires attention

immediately. Croup causes inflammation and even swelling of the epiglottis, which can progress to a full-blown respiratory obstruction which requires emergency intubation and admission.

Wheezes indicate asthma or severe infection and a wet cough can indicate bronchopneumonia (lung infection) which may be fatal if associated with dehydration and high fever. Dry coughs are mostly, but not always, related to a throat infection, such as tonsilitis or laryngitis.

Count your child's breathing rate (count each breath for 1 min) and if it is above these parameters, get to the ER immediately!

Illness in a child can progress very quickly from respiratory distress to full-on respiratory failure and heart arrest! Always try to evaluate when the child is peaceful as crying will always elevate the rate.

Age Infant Toddler Preschooler School-aged child Adolescent

Rate that is normal 30 - 40 breaths per minute 24 - 40 bpm 22 - 34 bpm 18 - 30 bpm 12 - 16 bpm

Choking: If your child is choking, do not put your finger into their mouth! You may end up shoving the object or food further down which will lead to a complete

obstruction rather than the choking. If the child is under one years old, turn then upside down and hold them balancing on your forearm, with your hand supporting them under the chin and give five slaps between the shoulder blades. If this doesn't help, put them flat on their back on a hard surface and administer a few chest compressions (press about 3cm in rapidly). Keep doing these two moves, as gravity helps a lot in dislodging objects from the throat. Older children should be turned on their sides with a few back slaps but if that doesn't help, place them on the floor flat on their backs and push hard and fast, with both hands on top of each other, onto the stomach area (where the chest ends and abdomen begins, under the rib cage).

If all these manoeuvres fail and the child starts turning blue and becomes unconscious start immediate CPR. All parents and caregivers must know how to do basic CPR! Google it and find a training centre in your area – it may be the only thing that can save your child's life!

No amount of resuscitation by the hospital/ambulance staff can buy back the time lost or the imminent brain damage suffered in the time your child isn't breathing.

Always take your child's health seriously, follow the directions and dosage guidelines on medicines and consult and follow the instructions of a doctor if you are unsure. Let us know what medical or scientific questions you havewe will be glad to answer them!

get physical

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Take to the

Outdoors There are many mental and physical benefits from outdoor training, and more and more people are ditching the gym to join outdoor training groups. New trends include boot camp and cross fit training whilst the other forms of outdoor training such as walking, running, cycling, etc. remain very popular. These “new� activities are offering more people the opportunity to reconnect with the great outdoors and improve their emotional well-being whilst getting fit.

By Anna Wood

get physical

Benefits of training outdoors

01

One of the prime benefits of training in sunlight is that it supplies the body with Vitamin D, which helps with the absorption of calcium in the gut and also transfers calcium across the cell membranes. This in turn gives you strong bones and a healthy nervous system by increasing the production of endorphins in the brain, again making you feel good. Vitamin D also helps to lower the level of cholesterol in blood, and sunlight can even prevent the growth of cancerous tumours. Studies show that training in sunlight for as little as 10 minutes every day can provide your body with all the Vitamin D that it needs for the day.

Despite its advantages, too much exposure to sunlight can be very dangerous, as it can lead to eye damage, melanomas, and skin cancer. So it is advised that when training outdoors that you always use proper sun protection.

Provides variety

Outdoor training allows you to introduce fun, spontaneity and variety into your daily training program. It also challenges your body to perform exercise routines which are simply not possible in most gyms including sprint training, multi-directional running, throwing, climbing over obstacles and more functional body weight training. It is a great way to “bond” with nature, you can do exercises using benches, sticks, walls, trees or anything that is available to create a circuit type combination and you can use other equipment such as free weights, dyna bands, Swiss balls, TRX, skipping ropes and boxing pads to give you the most efficient and enjoyable workout outdoors.

Your body also gets challenged in a completely different way, therefore it has to work harder and utilise more of your muscles, so in that sense it means that you will burn more calories and isn’t that exactly what we want to do. Research shows we can burn up to 30% more calories training outside – and it spares you from the frustration of standing in a queue in the gym waiting for equipment.

04

You train in a group environment

There are so many boot camps or outdoor fitness camp options to choose from.

Outdoor group training is the most popular way of training at the moment and has many benefits, including:

• Motivation

If you join a boot camp class there is always an instructor guiding you in what to do which is beneficial to both individuals and the group, because you receive constant encouragement and motivation from the trainer and the group. When people start working out as a group their stamina increases and the group itself encourages and pushes each other to achieve their goals. It also motivates you not to give up too quickly. Because you see the other boot campers persevering, it pushes you to

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Increase in vitamin D

03

29

Like indoor exercise, outdoor training has many traditional benefits such as improved and maintained physical fitness, losing weight and toning up as well as helping to prevent high blood pressure, heart disease, and diabetes. However, exercise is also excellent for your mood especially when it is done outside. When you exercise outdoors the levels of the stress hormone, cortisol, in your body decreases and the levels of endorphins rapidly increase. Endorphins are the body’s natural feel-good hormones, and when they are released through exercise, your mood is boosted naturally.

As well as endorphins, exercise also releases adrenaline, serotonin, and dopamine.

These hormones work together to make you feel good. Physically active people recover from diseases like mild depression more quickly than others and being active goes together with good mental health as people age. Taking your training outdoors and combining it with the experience of being in nature and getting in some fresh air, means there is no other better way to release endorphins.

02

Anna Wood runs Go Active Outdoor Fitness.

For more information, visit www.go-active.co.za or www.annawood.co.za.

Endorphin Indulgence

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IN OUR MODERN WORLD FULL of urgent demands, deadlines and fast paced living, it is almost impossible to switch off from the high stress levels. If you work in an office all day, drive to and from work, and then go to the gymnasium for a workout, you are unlikely to gain the benefits the great outdoors has to offer.

The gym exercises your body, but what about your mind which also needs training, relaxation and exercising to cope with stress levels? Research suggests that most of us spend 90% of our time indoors which is pretty alarming.

The human body and mind was never designed to spend 90% of its time secluded from the outdoors.

It’s time for a change! Now is a great time for you to start an outdoor training program. Give yourself a new challenge, a chance to benefit from fresh air and an opportunity to revitalise your spirit.

get physical

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31 ISSUE 3 2014

The Sisters of

You may have heard that the word ‘golf’ is an acronym for ‘gentlemen only, ladies forbidden’. In fact it is a myth, but it is understandable if you believed it was true: for a long stretch of its history, golf had a wide streak of chauvinism, dominated as it was by men.

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By Shona Bagely

MANY GOLF clubs and courses restricted or even banned membership of women golfers.

But that has changed considerably. Today, women are as at home on the 18th hole as they are in a yoga class.

Wayne Bagley, General Manager of The ProShop Durban, confirms this: “Golf is definitely experiencing a surge in popularity among women,” he says. “I think that this is a natural progression. Anybody can enjoy golf without necessarily being strong, athletic, or highly skilled. You play at your own level and are handicapped accordingly.”

He acknowledges that the sport has not always been so inclusive. “Previously ladies found it much more difficult than men to join clubs and then even tougher to get times to play – ladies were ‘allowed’ to play at unpopular times of the day. These ‘males only’ rules have been relaxed in most cases and completely done away with in others.”

Wayne explains that the hide-bound, old school tie image of golf has changed radically in the South Africa of today. “Golf is an ‘inspirational’ activity and as such has received huge support from the previously excluded portions of our population. Golf clubs have lost many members to the ‘brain drain’ and have realised that new memberships come from new markets.” Ladies have become an obvious target but the good side is that today most clubs run “bunnies” groups, where beginner ladies can join a fun and unintimidating group to get introduced to the game and learn the basics.

Wayne says that it is mostly through word-ofmouth that more women are joining golf clubs and teeing off. “Each happy beginner has a friend, and so the interest spreads.

In general the barriers to entry into what used to be stuffy, exclusive golf clubs are coming down – ladies are more comfortable in the club environment than ever before. Clothing restrictions have all but fallen away – the occasional young lady with a skimpy top and body-hugging skirt is no longer taboo. They are joining groups, having fun and getting friends to give it a try. Long may the trend continue.”

One young lady seen sporting figure-hugging golf gear on the greens is Leigh Granger, 21, from Johannesburg. She started playing golf to humour her father, who bought her a set of clubs and is himself a keen golfer. “At first, I was not at all enthusiastic. I thought I’d be playing with

Did you

Know?

Initially golf balls were made out of wood. After that they were made out of leather which was stuffed with feathers. Very different from ours today!

boring old men, but I was surprised to see a lot of women playing, and I’ve made some great golfing friends.” She has become a firm fan of the game and plays at least once a weekend whenever possible.

Lesley Carriline, 57, from Plettenberg Bay, has a regular date with her golf clubs. “Tuesday is Ladies Day at our club, when during ‘in season’ we can have as many as 46 ladies playing. The coveys are always determined by a committee draw and it is only on the fifth Tuesday in the month that we have a ‘choose’, where you play with friends. This does wonders for club spirit as it cuts out the formation of cliques.”

Lesley, who was able to retire from teaching early due to an inheritance, says golfing has enriched her life immeasurably. “I was privileged to serve a three-year term of office on Women’s

Golf South Africa Executive (WGSA) from 2008–2010 as President of Southern Cape Women’s Golf.

This afforded me the opportunity to travel to many WGSA National Tournaments throughout the country and meet interesting officials and players.”

The golfing fraternity is made up of wonderful people, from parents supporting daughters – a growing number of juniors are taking up the game – to volunteers committed to finding talented players in the townships, and women donating their time to work on local, regional and national committees.

Playing golf also enabled Lesley to make the transition from working in Gauteng easier. “At home in Plettenberg Bay and in the clubs along the Garden Route I have forged many friendships. I play social golf on Thursdays with an 84-year-old and two 70-plus-year-old golfers who are amazing for their age. I hope I will still be on the fairways at that age.

“It has been said, ‘A sure way to sum up a person’s character is to play a round of golf together’ and I have found this to be true. One is put into many ‘testing’ situations on a golf course and it is a game that is a true leveller.”

Let’s toast to the demise of the dark ages of this sport, and to the fact that contemporary women are able to experience its benefits and challenges. Long live the fairer sex on the fairways!

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The formula is so effective that it’s destined to become your number one external analgesic.

This formula with MSM and natural oils provides fast, deep penetrating pain relief that lasts for hours.

MSM has a unique action on body tissues. It decreases the pressure inside cells by removing fluid and toxins, while nutrients are permitted to flow into cells. It is effective in pain relief as it blocks the transmission of pain impulses in nerve fibres that carry pain signals from muscle and bones.

Other properties of MSM include its critical role in the production of energy in cells, it improves circulation and increases tissue oxygenation by restoring flexibility and permeability of cell walls.

Tel: 041 3781189 sales@betapharm.co.za

Available from

Pharmacies

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Golfing glossary If you wonder how albatrosses, birdies and eagles find a place in the golfing world, read through our glossary of golfing terms and get to know your Birdie from your Bogey and your Pitch from your Putt.

Albatross: a score given for a hole that has been completed three strokes under par (the number of shots a golfer is expected to take as explained in this glossary), sometimes known as a “double eagle”.

Birdie: a hole played one stroke better than the expected standard (one under par).

Bogey: a hole played one stroke over par.

You could end up with a double bogey (two over par), a triple bogey (three over), or worse!

an entire course, which states the number of shots a golfer is expected to take to complete the round.

Pitch: a short shot longer than a chip played with a higher numbered club with less than a full swing.

Putt: a shot played usually with a putter with the intention of getting the ball in the hole.

Chip: a short shot intended to play the ball as near to the hole as possible.

Putter: a flatter edged golf club intended to make the ball run smoothly along the green into the hole.

Drive: a long tee shot played with a wood or driver.

Rough: the coarser grass at the edge of the fairway that should be avoided.

Eagle: a hole completed in two strokes under par.

Round: the act of playing on a course, usually consisting of 18 holes.

Fairway: the short grass between the tee and the putting green.

Green: the specially prepared grass surface surrounding the hole where golfers attempt to putt the ball.

Handicap: the number of strokes a player receives to adjust her scoring ability to the common level of scratch or zero-handicap golf.

Hole-in-one: when a player hits the ball directly into the hole from their first (tee) shot.

Iron: the metal clubs numbered one to nine (the lower the number, the longer the distance the ball will travel).

Par: abbreviation for professional average result. This is the standard score for a hole or

I THOUGHT I’D BE PLAYING WITH BORING OLD MEN, BUT I WAS SURPRISED TO SEE A LOT OF WOMEN PLAYING, AND I’VE MADE SOME GREAT GOLFING FRIENDS.

Sand wedge: a club designed for playing out of a sand bunker.

Sweet spot: the point on your club that should connect with the ball to get it to go where you want. Beginners should use cavitybacked clubs with large sweet spots.

Tee: the course where you start each hole.

Also refers to the wooden or plastic peg which you place in the ground and on which you place your ball before ‘teeing off’.

Wood: these are the clubs you use to hit the ball the furthest, usually from your first (tee shot). The heads of the clubs used to be wooden, hence their name, but now most are metal.

If you would like to learn more about women’s golf, go to Women’s Golf South Africa www. wgsa.co.za or visit www. ladiesgolfgauteng.co.za

get physical

Get Moving!

Rafting

White Water

Wiki Defines Rafting or white water rafting is the challenging recreational outdoor activity of using an inflatable raft to navigate a river or other bodies of water.

This is usually done on white water or different degrees of rough water, in order to thrill and excite the raft passengers. The development of this activity as a leisure sport has become popular since the mid-1970s. It is considered an extreme sport, as it can be dangerous.

Where to try White Water Rafting: Vaal Rafting Upper Vaal white river near Parys They offer four different rafting options/routes.

Visit www.vaalrafting.co.za ClarensXtreme Adventure Clarens, Eastern Free State Custom built experiences for any

size group.

Visit www.clarensxtreme.co.za Wild Adventures Hoedspruit, Mpumalanga Overnight camp with over 14 hours of rafting.

Visit www.wildadventures.co.za or call 013 767 1380

White Water Rafting International Difficulty Grading: Grade 1: Basic skill level. Very small rough areas, might require slight manoeuvring.

Grade 2: Basic paddling skill level.

Some rough water, some rocks, might require some manoeuvring.

Grade 3: Experienced paddling skill level. White water, small waves, maybe a small drop but no considerable danger. May require significant manoeuvring.

Grade 4: White water experience skill level. White water, medium waves, possible rocks or considerable drop. Sharp manoeuvres may be needed.

Grade 5: Advanced white water experience skill level. White water, large waves, large volume, possibility of large rocks, hazards or large drop. Requires precise manoeuvring.

Grade 6: Skill level entailing successful completion of a Class 6 rapid without serious injury or death. Substantial white water, huge waves, rocks and hazards, and/ or substantial drops. Dramatically increased likelihood of ending in serious injury or death.

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qualifications of the company and raft guides are essential information to be considered.

Risks in white water rafting stem from both environmental dangers and from improper behaviour. Certain features on rivers are inherently unsafe and have remained consistently so despite the passage of time.

These would include factors such as fallen trees, dams, undercut rocks, and of course dangerously high waterfalls. Rafting with experienced guides is the safest way to avoid such features. Even in safe areas, however, moving water can always present risks.

These risks may just be enough to make you consider taking a slow cruise instead but as relaxing and enjoyable as a gentle river cruise is, there’s an ever growing group of people who prefer the thrills and excitement of a rough and adrenaline packed South African white water rafting trip. South Africa is home to some awesome torrential rivers promising exhilarating white water rafting adventures.

Under professional guidance, novices as well as experts can experience hours of enjoyable and challenging adventures.

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THE CORNERSTONE OF THIS ACTIVITY is obviously the raft. Modern rafts consist of an inflatable boat, made of very durable, multilayered rubberized (hypalon) or vinyl fabrics (PVC) with several independent air chambers.

The length of the raft varies from between 3.5 m and 6 m, the width from between 1.8 m and 2.5 m. Rafts are usually propelled with ordinary paddles and or oars and typically hold 4 to 12 persons.

Each river offers its own unique rafting experience and they are rated across 6 grades of difficulty. These range from simple to very dangerous with the potential of death or serious injury if attempted without the proper experience, know-how and supervision.

White water rafting can be a dangerous sport, especially if basic safety precautions are not observed. Some safety regulations covering raft operators include certification of outfitters, rafts, and raft leaders as well as stringent regulations about equipment and procedures.

It is generally advisable to discuss safety measures with a rafting operator before signing on for a trip. The equipment used and the

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If you are looking for adventure without jumping off a cliff or out of an aeroplane, then White Water Rafting is for you. It’s exhilarating fun suitable for everyone over 16 years of age and for those who like to keep active, it’s a great workout that is hard to match without getting into a raft!

get physical

Move of the Moment

Your personal trainer in every issue!

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Squat & Shoulder Press Dumbbell squat presses are unique since they are ideal for both muscle toning and cardiovascular exercise. It is an exercise that involves numerous muscle groups in your upper and lower body, therefore burning more calories when performing it because this exercise targets multiple muscles.

The exercise assists with functional fitness because it mimics basic movements done in daily life like sitting, squatting, pulling, pushing, walking, reaching, or bending.

Starting position: Begin with your back straight and feet shoulder-width apart.

Hold the dumbbells in front of you and bring the elbows up to 90 degrees, palms facing forward and the forearms perpendicular to the floor.Tighten the abdominal muscles and maintain a neutral posture of the spine (natural “S” curve) without arching your back. Transfer your TARGETS weight onto the back of your Shoulders heels but don't lift up your toes , back, quads, glu during the movement. tes, hamstring s and core.

Movement: 01 Going down:

02 Coming up:

While keeping the arms up, squat down to a 90 degree angle keeping your back straight.

Keep activating your abdominal muscles and look straight ahead and slightly up with your eyes.

As you lift yourself up and out of the squat push through the heels and extend your legs. Keep the core activated, extend the arms and press the weights overhead.

Breathe out on the exertion. Do not lock your elbows or let your back arch.

End the movement by lowering the dumbbells back into the 90 degree shoulder position.

By Anna Wood

Quick Tip You may also only squat to a lesser depth of 45 degrees if a 90 degree squat is too difficult. Do not round your back when squatting down, push your chest out, don’t look down and always activate the abdominals.

Anna Wood runs Go Active Outdoor Fitness.

For more information, visit www.go-active.co.za or www.annawood.co.za.

Amount:

Do 15 repetitions and repeat it 3 times.

Variation:

After you have mastered the exercise you can use heavier dumbbells or use a barbell with weight. Never increase the weight so much that you can't control the movement.

Form is very important.

regular dose

Must Read Eet vir Twee Deur: Annabel Karmel

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Elke swanger vrou wil die regte voedsel eet vir haar eie gesondheid en terwille van die ontwikkeling van haarongebore baba. Dié betroubare gids sal jou help om heerlike, gesonde maaltye voor te berei tydens jou swangerskap en ook daarna. Die regte voeding is van kardinale belang tydens jou swangerskap. In die boek verskaf kos skrywer, Annabel Karmel met die hulp van dieetkundige Fiona Hinton, belangrike raad en nuttige wenke vir optimale voeding tydens elke stadium van jou swangerskap, toegerus met eenvoudige, tog heerlike, gesonde resepte. Die boek bevat ook raad oor hoe om met oggend naarheid, slapeloosheid, sooibrand en lusteloosheid klaar te speel.

10 Secrets of Healthy Ageing By: Patrick Holford Life expectancy is increasing, but this is only good news if you stay well enough to enjoy it. The 10 Secrets of Healthy Ageing draws on the latest research findings, and the health secrets of longlived people, to outline the diet and lifestyle that will help you stay healthy, look younger and feel great as you age. It explains how your body changes as you age and what you can do to avoid the illnesses of old age, as well as the aches, pains, poor sleep and eyesight deterioration that many believe are an inevitable part of ageing. It also shares the secrets of staying as fit and as mentally alert as possible, for as long as possible.

It’s NOT just all in your Mind!

By: Annie Coetzee

Annie Coetzee is passionate about full-blast human empowerment.

Her training involves high power sessions with pioneers in this field both here in SA and internationally.

Studies show that only 4% of people who read and attend selfempowerment books and seminars change their lives for the better – so Annie started to ask herself many questions, most of them starting with the word, ‘why?’ In Annie’s latest and highly praised Self-Empowerment Book, practical information is presented in such a way that the reader has to find his/her own solutions to problems. She has followed a new and fresh style of asking the right questions – courageous questions! The book comes complete with lots of space to help you do all your own writing and evaluate your personal development. For more information, visit www.anniecoetzee.co.za.

Simple & Delicious: Recipes from the Heart By: Alida Ryder

Simple & Delicious is a collection of recipes from the heart. These are dishes which Alida Ryder – a food stylist, photographer, blogger and busy mother of twins – serves to her family. Sometimes it’s something fancy and a little tricky, but most often it’s simple, honest food created with a big dose of love and enthusiasm and a pinch or two of creativity and curiosity.

Alida Ryder won the 2010 South African Food Blog of the Year Award for her blog simply-delicious.co.za.

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nutrition

Love me tender

Just the thought of it is enough to make your mouth water so much you’ll head straight out to hunt one down. A sizzling, succulent steak is a delectable soul-warming meal and packs a good punch of nutritional power.

By Shona Bagley

nutrition

ROUND

ROUND ROUND SHANK SHANK

LOIN

CHUCK RIB CHUCK

CHEE K CHEE K

CHEEK GUE

NECK

RUMP SIRLOIN SHORT SIRLOIN TENDER LOIN

NECK

SIRLOIN SHORTRIB RUMPSIRLOIN LOIN RIBCHUCK

TON

TONGUE

P LATE BR ISKEETT FLANK P LATE BBRR ISISKKET

SIRLOIN TIP T R I-

SHANK SHANK

The good, the bad

Last, but by no means least, is the snack beloved of many South Africans, which started life as steak: beef biltong. Bring it on! Beef biltong is 54% pure protein, it’s ideal for a low carb diet and good for a high protein diet. It has low levels of fat and contains iron.

Murphy’s Law dictates, however, that something so good will also be a tad bad. Bear in mind that biltong has a large amount of salt and possibly some sugar. On average biltong will contain 4 to 5 g of salt per 100 g.

All this has made you salivate, hasn’t it? So come on: throw another log on the fire, sit down to a succulent steak and a full-bodied glass of red wine, or savour that wine while watching a wonderful sunset, with a bowl of your butcher’s best biltong to hand.

{Rib}

Short ribs or rib eye steak is beefsteak from the rib section. Its marbling of fat makes it good for slow roasting and it’s also great for braaing. When cut into steaks, the rib eye is one of the most sought after, juiciest and expensive steaks on the market.

{Short loin}

From which Porterhouse steaks are cut.

The Porterhouse steak is a large steak from the thick end of the short loin containing a T-shaped bone and large piece of tenderloin (sometimes called a T-bone steak). Porterhouse steak is one of the most popular types of steaks.

{Sirloin}

Less tender than short loin or rib, but more tasty. The sirloin is near the rump.

{Tenderloin}

As the name suggests, the most tender of all steaks. When the tenderloin is cut into pieces, it is called fillet mignon. The cut comes from the tenderloin of the cattle, a small internal muscle in cattle that is simply never used. This steak is perfect for fine dining or a romantic evening.

{Brisket}

A cut of meat from the breast or lower chest and consists of a lot of connective tissue. Slow and moist cooking methods are best to tenderise the connective tissue.

{Club}

Club steaks are triangular and are cut from the short loin, next to the rib end.

{Shank}

Used primarily for stews and soups because it is the toughest of the cuts.

One wouldn’t think so when eating a lamb shank, when the meat is so tender it just falls off the bone, but the shank would have been cooked slowly for hours.

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Quick bites

Popular for use as hamburgers or mince due to its richness of flavour and balance of meat and fat.

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Today’s savvy consumer is health conscious and not seduced by something that simply tastes delicious. We want nutritious, too. Well, there is good news for beef lovers, because steaks are excellent sources of protein and iron. Iron is the major mineral found in steak, which contains between 10 to 20 g, depending on the cut. Vitamins B6 and B12 are also abundant in steak.

A note of caution, however: steaks are high in saturated fat (about 7.5 g of the total fat in three ounces of lean-cut steak, with 2.5 g being saturated fat) and those in the know say we should not eat red meat more than once a week.

A typical 85 g steak contains 30 to 35 g of protein, which provides nearly two thirds of daily protein needs for an average man. A serving of lean steak has 154 calories and steaks that have less fat are equally nutritious but with the added bonus of being healthier. For extra-lean steaks, choose cuts that have a fat content of 5 g or less and less than 95 mg of cholesterol. Fattier parts, such as sirloin or brisket, can have 10 to 20 g of saturated fat. Excess fat can be removed by blotting the steak with paper towels or draining the fat off.

How about the million rand question: Does a well-done steak provide the same nutrition as a rare steak? Tell the snooty chef, who throws up his hands in horror when you order yours well done, that when steaks are approximately the same weight, they provide the same nutrients.

{Chuck}

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FOOD EVOKES POWERFUL memories and emotions in us, and a thick, juicy steak ranks high on the list of good food memories. It could be the first romantic steak dinner you cooked for your beloved, the first time you had a succulent steak from the braai, or that first fine dining fillet mignon experience that made you feel so grown up and sophisticated.

Steak is undoubtedly a delicious and evocative treat, but the different cuts of beef steak can be bewildering.

So here’s the lowdown:

nutrition

Good Good Facts about

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Fats

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When it comes to diet, people assume that all fats are unhealthy, or that the fats we do need are readily available through the food we eat.

The truth is that the typical South African diet lacks the good omega 3 and 6 essential fatty acids, which are healthy, healing and absolutely vital for our bodies. Angela Myers takes a look at why we should be supplementing our diets with these essential fats.

By Angela Myers

nutrition

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DESPITE COMMON MYTHS, fat is good for us! The average human brain is made up of 60% fat, and according to leading nutritional expert Patrick Holford, 20% of our daily diet should therefore comprise of fat and approximately one third of this should come from essential fats. But how many of us are consciously aware of what types of fats we are eating or where they come from? Unless you are going out of

because they are absorbed directly by the body. Vegetarians may enjoy the benefits of omega 3 by taking flaxseed oil instead.

Omega 6 sources include raw nuts and seeds, legumes, evening primrose oil, sesame and pumpkin oils. According to Holford, just 1000 mg of evening primrose oil daily provides the ideal intake. Be careful when choosing your supplements as quality cannot always be guaranteed.

WHAT MOST PEOPLE DON’T REALISE IS THAT THE STRUCTURE OF BRAIN CELLS IS MADE UP OF ESSENTIAL FATTY ACIDS, WHICH MEANS OMEGAS ARE VITAL FOR THE BRAIN DEVELOPMENT IN CHILDREN, PARTICULARLY IN THEIR YOUNGER YEARS. OMEGA 3 FATTY ACIDS ARE NEED FOR HEALTHY VISION, LEARNING ABILITY, CO-ORDINATION AND MOOD. your way to eat the right fats, you are not getting enough good fats in your diet.

On the other hand, unhealthy fats are found in most fast food, junk food or fried food. Limiting the intake of these non-essential fats (saturated and monounsaturated fats) is important as they contribute to deadly diseases such as obesity, heart disease, cancer and diabetes.

When you read nutrition labels, look for polyunsaturated oils because these provide the two essential fats our bodies cannot live without – the linoleic family, known as omega 6, and the alpha-linolenic family, or omega 3. They are found in nut and seed oils as well as fish.

Omega fatty acids are essential for feeding our brain, nervous, immune and cardiovascular systems as well as for healthy skin, hair and nails. An easy way to tell whether you are lacking these fats in your diet is if you have dry, flaky skin.

Other symptoms include low energy levels, poor memory, increased stress and inflammatory health problems, such as arthritis and water retention.

While we need both omega 6 and omega 3 in equal quantities, it is omega 3 that people most often lack. Cold-water fish, such as salmon, mackerel, tuna and sardines, are the best source of omega 3

Ensure fish oils are purified and distilled and that omega 3 oils are cold-pressed for optimal brain and body function.

What most people don’t realise is that the structure of brain cells is made up of essential fatty acids, which means omegas are also vital for the brain development in children, particularly in their younger years.

Omega 3 fatty acids are need for healthy vision, learning ability, co-ordination and mood.

Studies revealed in Prescription for Nutritional Healing (Avery, 2006) showed that a deficiency in DHA is prevalent among children suffering from attention problems (ADD/ADHD), but that children who took omega 3 supplements demonstrated improved intelligence, reduced aggression and overall mood elevation.

As we age, omegas play a pivotal role in increasing longevity. A healthy heart and nervous system as well as well-balanced hormones are benefits of the omega 6 family. These fats keep the blood thin, relax blood vessels, lower blood pressure, balance water retention and help maintain healthy blood sugar levels. The benefits of essential fatty acids are so widespread that, according to Holford, they are still only being discovered.

Omega 3 is particularly good for cholesterol and helps break down

unhealthy fats, reduces the 'stickiness' of blood and improves metabolism. The biggest surprise may be that adding omegas to your diet will actually help you lose those stubborn kilograms!

In contrast to the typically high starch and red meat South African diet where diabetes and obesity are rife, including oil blend high in omega 6 and 3 is an easy and healthy fix. Just one dessertspoon of a liquid oil that offers a 1:1 ratio of omega 3 and 6 fats over salads, or taken neat, is all you need, claims Holford.

Beware to cook oils at low temperatures too, as heat damages essential fatty acids and can turn them into “trans” fats, known as “hydrogenated fats”. While almost all foods that contain fat have varying amounts of all three fats, a hearty piece of meat, for example, will contain mainly saturated and monounsaturated fat (see the article on steak in this issue of Live Life on page 46).

Prescription for Nutritional Healing (Avery, 2006) asserts that because essential fatty acids are needed by every living cell in the body, and because the body cannot produce these fats naturally, we all need to be more active about ensuring healthy daily doses of omegas, not only for ourselves but also our children.

Fast Fact Eating foods with omega 3 can not only provide benefits to your brain instantly, but can help prevent brain diseases later on in life, such as Alzheimer’s disease, Parkinson’s disease, and schizophrenia!

Consuming foods rich in omega 3 can improve your ability to think, learn, and remember.

listings

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Contact a WeCare Pharmacy Near You A A Stewart Pharmacy ......................................... 0283121410 Acornhoek Pharmacy ....................................... 0137955241 Adelphi Pharmacy ............................................ 0214345888 Akmed Pharmacy.............................................. 0217050927 Albemarle Pharmacy ........................................ 0119022610 Albertyn Pharmacy ........................................... 0282714666 Alex Grant Pharmacy ....................................... 0283124847 Algoa Park Pharmacy ....................................... 0414522036 Amathole Pharmacy ......................................... 0436423542 Anchor Pharmacy ..............................................0313041111 Anchor Pharmacy ............................................. 0216969729 Andre Pharmacy ............................................... 0145922345 Antulay's Pharmacy .......................................... 0118524168 Anver Ahmed Pharmacy 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0123620304 Crossways Pharmacy ....................................... 0437374515 Crown Avenue Pharmacy ................................. 0124603013 Crystal Pharmacy (Nusa) Pharmacy ................ 0538712701 Cylnor Pharmacy .............................................. 0218553220 D Da Silva Pharmacy ........................................... 0155163668 Dahya Pharmacy .............................................. 0114742818 Damdoryn Pharmacy......................................... 0122535202 Danmed Pharmacy ........................................... 0123865307 Darling Pharmacy ............................................. 0224922782 De Aar Pharmacy ............................................. 0536312402 De Grendel Pharmacy ...................................... 0215584420 De Hollandsche Pharmacy ............................... 0163412488 De Molen Pharmacy ......................................... 0515228167 Delmas Pharmacy ............................................ 0136652091 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Elizabeth Street Pharmacy ............................... 0573521729 Elukwatini Pharmacy ........................................ 0178831499 Elwierda Pharmacy .......................................... 0126536153 Emalahleni Pharmacy....................................... 0136561486 Endumeni Pharmacy ........................................ 0342121468 Ennerdale Pharmacy ........................................ 0118550779 Eras Pharmacy.................................................. 0183816099 Esack's Pharmacy ............................................ 0216918117 Esteria Phy Pharmacy ...................................... 0026461237 Etwatwa Pharmacy ........................................... 0119622658 Eureka Pharmacy ............................................. 0583035431 F Fairbridge Pharmacy ........................................ 0419228202 Ferrum Pharmacy ............................................. 0123272514 Featherbrooke Pharmacy ................................. 0116622875 Fichardtpark Pharmacy .................................... 0515221100 Fields Centre Pharmacy ................................... 0317646965 Flamwood Pharmacy ........................................ 0184682051 Fleurenville Pharmacy ...................................... 0123441518 Florapark Centre Pharmacy.............................. 0152963307 Florauna Pharmacy .......................................... 0125466801 Fochville Pharmacy .......................................... 0187716051 Fonteine Park Pharmacy .................................. 0422932700 Fort Beaufort Pharmacy ................................... 0466451353 Fouries Pharmacy ............................................ 0178113502 Fraaikem Pharmacy ......................................... 0446966638 Frans Du Toit Pharmacy ................................... 0116921525 Franshoek Pharmacy ....................................... 0218762261 Frik Pretorius Pharmacy ................................... 0169812092 Fynbos Pharmacy ............................................ 0287541860 G Ga Ranku Wa Pharmacy .................................. 0127037300 Gamble Pharmacy ............................................ 0419882828 Gatesville Pharmacy ........................................ 0216374705 Geard Pharmacy .............................................. 0224822557 Geduld Apteek / Pharmacy ................................0118112475 Geelhoutpark Pharmacy ................................... 0145330070 Geen & Velleman Pharmacy ............................ 0568112161 Geneva Pharmacy ............................................ 0448712879 Glencare Pharmacy Merged with Glen Health .0112970043 Glendower Pharmacy ....................................... 0114538747 Goedehoop Pharmacy ..................................... 0218532088 Goldenmed Pharmacy ...................................... 0717531745 Goldfields Pharmacy......................................... 0573524100 Gowrie Pharmacy ............................................. 0824646664 Grabouw Pharmacy .......................................... 0218593383 Grahamstown Pharmacy .................................. 0466227116 Green Health Pharmacy ................................... 0127562480 Greenways Pharmacy ...................................... 0118279479 Greenways Pharmacy ...................................... 0413684329 Grootbrak Pharmacy ........................................ 0446202511 Grosvenor Pharmacy ....................................... 0117061371 Gys Smit Pharmacy .......................................... 0218723348 H H Van Der Wal Apteek Pharmacy ..................... 0573542106 Halala Pharmacy .............................................. 0127994608 Hammanskraal Phy Pharmacy ......................... 0127110175 Hanrimed .......................................................... 0117409377 Harmelia Pharmacy .......................................... 0119743835 Harrisons Pharmacy ......................................... 0436422851 Harrysmith Pharmacy ....................................... 0586221871 Hartmed Phy Pharmacy.................................... 0122594105 Havenside Pharmacy ....................................... 0314002733 Hayfields Pharmacy ......................................... 0333867116 Healthcare Pharmacy ....................................... 0333678690 Healthcare Cullinan Pharmacy ......................... 0127342825 Healthcare Westonaria Pharmacy .....................0117532411 Heidedal Pharmacy........................................... 0514320309 Heidelberg Apt Pharmacy ................................. 0287221243 Heidelberg Pharmacy ....................................... 0163412135 Hekpoort Village Pharmacy............................... 0145761237 Heldervue Pharmacy ........................................ 0218551260 Helikon Park Pharmacy .................................... 0116923413 Henda Pharmacy .............................................. 0129970302 Hendricks Pharmacy ........................................ 0436433004

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ISSUE 3 2014

Mediplus Pharmacy .......................................... 0182908083 Medley Pharmacy ............................................. 0213923126 Medpharm Pharmacy ....................................... 0333423390 Medport Pharmacy ........................................... 0333944240 Medvalue Zambezi Pharmacy .......................... 0128083962 Mega Square Pharmacy ................................... 0145922325 Megawatt Pharmacy ......................................... 0118005966 Melamed Phy Pharmacy .................................. 0125491139 Melopharm Pharmacy ...................................... 0219508934 Melrow Pharmacy ............................................. 0178112641 Menlopark Pharmacy ....................................... 0124607266 Merino Phy ........................................................049-892336 Messina Pharmacy ........................................... 0155340812 Metro Pharmacy ............................................... 0123270840 Metropolitan Pharmacy .................................... 0216378824 MG Eksteen Pharmacy .................................... 0137122181 Middestad Pharmacy ........................................ 0123224182 Middleburg Pharmacy....................................... 0132432285 Midland Drug Store Pharmacy.......................... 0498922321 Miederpark Pharmacy....................................... 0182932222 Millenium Pharmacy ......................................... 0113140283 Mimosa Pharmacy ............................................ 0123352951 Minikem Belleville Pharmacy ............................ 0219480616 Minnaars Pharmacy ......................................... 0125464314 Mnandi Pharmacy ............................................ 0126561128 Mogale Pharmacy ............................................ 0127017272 Mogwase Pharmacy ......................................... 0145555499 Mohlamme Pharmacy ...................................... 0514308454 Molemo Pharmacy ........................................... 0183845713 Moloto Road Pharmacy .................................... 0139478406 MOMS Pharmacy Dagbreek............................. 0132432244 MOMS Pharmacy Ilanga................................... 0132432237 MOMS Pharmacy Kanonkop............................. 0132451037 MOMS Pharmacy Witbank................................ 0136972555 Montagu Apteek ............................................... 0236141370 Monument Showgate Pharmacy ...................... 0514473309 Mooi Nooi Pharmacy ........................................ 0145743106 Mookgopong Pharmacy ................................... 0147433343 Mooney Close Pharmacy ................................. 0145331168 Mopani Pharmacy ............................................ 0124608989 Moreletapark Pharmacy ................................... 0129971795 Mosselbaai Pharmacy ...................................... 0446913456 Mosskem Pharmacy ......................................... 0446016700 Motala's Pharmacy ........................................... 0313048465 Mothotlung Pharmacy....................................... 0127091318 Mount Pleasant Pharmacy ............................... 0413674059 Mount Road Pharmacy...................................... 0414843838 Mountain Lake Pharmacy ................................. 0122441718 MS Pharmacy ................................................... 0217623361 Mulmed Pharmacy ........................................... 0114325529 Murrayfield Pharmacy ...................................... 0128035166 N Namaqualand Pharmacy .................................. 0277122091 Narotam Pharmacy .......................................... 0233426762 Nedbank Pharmacy .......................................... 0119531203 Nedmed Pharmacy ........................................... 0139320574 Nel 3 Pharmacy................................................. 0122523010 Newlands Pharmacy ........................................ 0216853011 Nieuwoudt Apteek Pharmacy............................ 0539631199 Nigel Pharmacy .................................................0118148211 Nikitas Pharmacy ............................................. 0118555064 Nikiwe Pharmacy............................................... 0127060069 Nissens Pharmacy ........................................... 0145923387 Noord Pharmacy............................................... 0125460762 Noordwesmed Pharmacy ................................. 0145432433 Noordwyk Pharmacy ........................................ 0113182691 Northam Pharmacy .......................................... 0147840148 Nu Horizon Pharmacy ...................................... 0145663366 Nuweveld Pharmacy ........................................ 0234142151 O Oakdene Pharmacy .......................................... 0114352295 OK Centre Pharmacy ....................................... 0136561681 Okasi Pharmacy................................................ 0127091318 Olifants Pharmacy ............................................ 0132825817 Olivewood Pharmacy ....................................... 0129974407

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Krishna Pharmacy ............................................ 0122521603 Krugersdorp Rand Pharmacy ........................... 0116603252 L LAB Pharmacy.................................................. 0187873971 La Femme Pharmacy ....................................... 0145921513 La Montagne Pharmacy ................................... 0128037655 Ladanna Pharmacy........................................... 0152930855 Ladismith Pharmacy ......................................... 0285511070 Ladysmith Pharmacy ........................................ 0366310648 Lagoon Pharmacy ............................................ 0319032828 Lambertsbaai Pharmacy .................................. 0274321133 Lancaster Pharmacy .........................................0118801196 Lautzlaan Pharmacy ......................................... 0184681230 Le Roux Pharmacy ........................................... 0122524125 Leach Pharmacy .............................................. 0466241648 Leandra Pharmacy ........................................... 0176830108 Lehurutshe Pharmacy....................................... 0183634583 Leibbrandt Pharmacy ....................................... 0169761936 Lenham Pharmacy ........................................... 0315005177 Lenmed DMC Pharmacy .................................. 0118525120 Leonthom Pharmacy ........................................ 0157810691 Lesego Pharmacy ............................................ 0145555659 Lethabo Apteek Pharmacy ............................... 0169713948 Lethabo Med Pharmacy.................................... 0155053070 Libra Pietersburg Pharmacy ............................. 0152973242 Lifestyle Pharmacy ........................................... 0214481037 Limpopo Phelang Pharmacy............................. 0152973405 Linton Grange Pharmacy ................................. 0413601220 Livingstone Pharmacy ...................................... 0414536526 Ll Wallaces Pharmacy ...................................... 0466227320 Loeriepark Pharmacy ....................................... 0128036242 Luke Pharmacy ................................................ 0474891827 Lulekani Pharmacy ........................................... 0157830321 Lutzville Pharmacy ........................................... 0272172100 Lydenburg Pharmacy ....................................... 0132352321 Lynville Pharmacy............................................. 0136961692 Lyttleton Pharmacy ........................................... 0126645809 M Mackenzie Park Pharmacy ............................... 0114217673 Madelief Pharmacy ........................................... 0125656980 Magers Pharmacy ............................................ 0458394112 Mahwelereng Phy Pharmacy............................ 0154832794 Main Road Pharmacy ....................................... 0314034509 Makhanana Pharmacy ..................................... 0128012788 Mangaung Pharmacy ....................................... 0514351451 Maranata Pharmacy ......................................... 0186422031 Mariott & Powell Pharmacy .............................. 0415823400 Marius Bron Pharmacy ..................................... 0155164223 Masupatsele Pharmacy..................................... 0573551148 Matjabeng Pharmacy ....................................... 0573522171 Maximed Pharmacy .......................................... 0177125292 Maxwell Centre Pharmacy ............................... 0313095191 Maymed Meyerspark Pharmacy ....................... 0128037715 MC Kloof Pharmacy ......................................... 0317644441 Meadowridge Pharmacy ................................... 0217131472 Med-Col Pharmacy............................................ 0215728222 Med Leigh Pharmacy ....................................... 0118231274 Medhof Pharmacy ............................................ 0147771237 Medi Dal Pharmacy .......................................... 0287132652 Medi Marl Pharmacy ........................................ 0329453100 Medi Pharmacy ................................................ 0139323977 Medical Centre Margate Pharmacy .................. 0393120370 Medical Hall Pharmacy ..................................... 0363522580 Medicare Bosbokrand Pharmacy ..................... 0137991444 Medicare Greenhills Pharmacy 2 Pharmacy .... 0114123461 Medicare Pharmacy ......................................... 0152970328 Medicare Pharmacy (Actonville) Pharmacy ......0114211671 Medicare Pharmacy (Retreat) Pharmacy.......... 0217128689 Medicine Square Pharmacy ............................. 0114756266 Medigate Dispensary Pharmacy ...................... 0216738824 Medika Pharmacy ..............................................0118114671 Medikist Pharmacy ........................................... 0333874032 Medikor Phy Pharmacy .................................... 0498421109 Medikruin Pharmacy ......................................... 0119544391 Medipark Pe Pharmacy .................................... 0458393188

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Hendrina Pharmacy .......................................... 0132930031 Hermanus Pharmacy ........................................ 0283124039 Heyns Pharmacy ............................................... 022 433100 Hibberdene Pharmacy ...................................... 0396992510 Highlands Pharmacy ........................................ 0136927486 Hilton Pharmacy ............................................... 0333431970 Hlabisa Pharmacy ............................................ 0358381827 Hoedspruit Phy Pharmacy................................. 0157931427 Homes Pharmacy ............................................. 0233470012 Hoppies Pharmacy ........................................... 0113621784 Hypermed Pharmacy ........................................ 0214341414 I Ian Robertson Pharmacy .................................. 0415811546 Ifafi Pharmacy .................................................. 0122591616 Infomed Broad Street Pharmacy ...................... 0313071215 Infomed West Street Pharmacy ........................ 0313071215 Irene Pharmacy ................................................ 0126675655 J Jabula Pharmacy .............................................. 0123233955 Jafmed Pharmacy ............................................ 0217039791 Jamaica Pharmacy ........................................... 0314098528 Jasmyn Pharmacy ............................................ 0132352255 Joal Pharmacy .................................................. 0519140933 John Forbes Pharmacy..................................... 0437222062 Joubert Pharmacy ............................................ 0132352154 Jurg Van Der Westhuizen Pharmacy................. 0588133041 Just Health Citigate Pharmacy ......................... 0313042028 K Kagiso Pharmacy ............................................. 0114101970 Kalahari Pharmacy ........................................... 0317670796 Kalapeng Burgersfort Pharmacy ...................... 0132317751 Kalapeng Burmed Pharmacy ........................... 0132317449 Kalapeng Denneboom ...................................... 0128054120 Kalapeng Greater Tubatsi Pharmacy ............... 0132317063 Kalapeng Lebowangamo Pharmacy ................ 0124402242 Kalapeng Mahube Pharmacy ........................... 0128400040 Kalapeng Mamelodi Crossing Pharmacy ......... 0128059231 Kalapeng Mankweng Pharmacy ....................... 0152677105 Kalapeng Pharmacy ......................................... 0123227794 Kalapeng Randpharm Pharmacy Midrand ....... 0118058688 Kalapeng Station Pharmacy ............................. 0123231238 Kalapeng Sunnyside Pavillion Pharmacy ......... 0124402244 Kalapeng Thaba Bosiu Pharmacy .................... 0136962126 Kanimamba Pharmacy ..................................... 0147844683 Karen Park Pharmacy ...................................... 0125490863 Kark Pharmacy ................................................. 0176475852 Karoo Apt Pharmacy .........................................0498421118 Kassbell Pharmacy Bellville Pharmacy ............ 0219517690 Kem De Beers Pharmacy ................................. 0125465448 Kemgate Pharmacy .......................................... 0113912339 Kempston Road Pharmacy .............................. 0414531007 Kemtique Pharmacy ......................................... 0215591451 Keneilwe Pharmacy .......................................... 0127022440 Kenmed Pharmacy ........................................... 0215938479 Kensington Pharmacy ...................................... 0315647171 Kenton Pharmacy ............................................. 0466481229 Kenview Pharmacy ........................................... 0113337262 Kgabo Pharmacy .............................................. 0145653903 Khutsong Pharmacy ......................................... 0128014299 Kilburn Pharmacy ..............................................0117661165 Killarney Riveira Pharmacy .............................. 0116466163 Kim Kem Pharmacy .......................................... 0538333004 Kimberley Pharmacy ........................................ 0538313035 Kinross Pharmacy ............................................ 0176871147 Kirkmann & Wessels Pharmacy ....................... 0437434222 Kirknesspark Pharmacy ................................... 0126620094 Kirkwood Pharmacy ......................................... 0422300320 Kismet Pharmacy ............................................. 0123744541 Kloof Pharmacy ................................................ 0422731506 Kloof Pharmacy (Pe) Pharmacy ....................... 0422731506 Kloof Road Dispensary Pharmacy ................... 0116163435 Koppies Pharmacy ........................................... 0567771752 Korsten Pharmacy ............................................ 0414511738 Kosmos Pharmacy ........................................... 0176317000 Kramers And Flora Pharmacy .......................... 0123793185

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Contact a WeCare Pharmacy Near You Olsens Pharmacy ............................................. 0214236168 Olympia Pharmacy ........................................... 0114357620 Omnimed Pharmacy ......................................... 0312625970 Omphemetse Pharmacy ................................... 0183848519 Onrus Pharmacy .............................................. 0283161717 Oos Kaap Pharmacy ........................................ 0422952160 Orchards Pharmacy ......................................... 0125491304 Oribi Pharmacy ................................................. 0396820847 Orient Pharmacy .............................................. 0315002418 Ormonde Pharmacy ......................................... 0114963932 Osizweni Phy Pharmacy................................... 0137527665 Ouklip Medicine Depot Pharmacy .................... 0117687239 Ouklip Pharmacy .............................................. 0117644813 Oval Pharmacy ................................................. 0366374109 P Pacaltsdorp Pharmacy ..................................... 0448781088 Panaorama Pharmacy ...................................... 0126571407 Park Pharmacy & Medicine Depot Pharmacy... 0114537553 Pasteur Pharmacy ............................................ 0349808512 Pennington Pharmacy ...................................... 0399751518 Petersfield Pharmacy ........................................0118113680 Petries Pharmacy ............................................. 0214341858 Phadima Pharmacy .......................................... 0119050244 Pharma Kem (Strand) Pharmacy ..................... 0218544456 Pharmacentre Kyalami Pharmacy .................... 0114660922 Pharmacy @ Emba Pharmacy ......................... 0176317250 Pharmacy Express............................................ 0325512703 Pharmacy Plus Pharmacy................................. 0132318520 Phologo Pharmacy ........................................... 0123208280 Phomolong Pharmacy ...................................... 0145652322 Pierau Pharmacy .............................................. 0319163112 Piet Muller Pharmacy ....................................... 0538311787 Plax Pharmacy ................................................. 0219062976 Plett Medicine Depot Pharmacy ....................... 0445332278 Port Nolloth Pharmacy ..................................... 0278518240 Porterville Pharmacy ........................................ 0229312121 Prieska Pharmacy ............................................ 0533532729 Protea PE Pharmacy ........................................ 0414512694 Protea Pharmacy (George) Pharmacy ............. 0448743124 Provincial Pharmacy ......................................... 0413737631 Q Queens Mall Pharmacy .................................... 0442720400 Quick Med Pharmacy ....................................... 0343264809 Quicksilver Pharmacy ....................................... 0119180731 R Randfontein Village Pharmacy ......................... 0114123310 Razorite Pharmacy ........................................... 0114217673 Reichs Phy Pharmacy ...................................... 0026463202 Remedia Pharmacy .......................................... 0349809511 Rent-Med Pharmacy ........................................ 0866073940 Resevoir Hills Pharmacy .................................. 0312623411 Rhulani Med Depot Pharmacy ......................... 0127997384 Richmond Pharmacy ........................................ 0538327681 Ridderstraat Pharmacy ..................................... 0145965998 Ridge Terrace Pharmacy .................................. 0114766551 Rinaldo Pharmacy ............................................ 0315643722 Rink Street Pharmacy ...................................... 0415854346 Rissik Pharmacy ............................................... 0114920243 Riversdalse Pharmacy ..................................... 0287131089 Riverside Pharmacy ......................................... 0169761904 Riverview Pharmacy ......................................... 0355501465 Rock Cottage Pharmacy .................................. 0117947021 Roodeberg Pharmacy ...................................... 0218711034 Roodia Pharmacy ............................................. 0169712781 Roodt Pharmacy ................................................0568112118 Rooihuiskraal Pharmacy .................................. 0126612523 Roschers Pharmacy ......................................... 0562124431 Rossiers Pharmacy .......................................... 0215930802 Rosslyn Pharmacy ........................................... 0125413368 Rustenburg Pharmacy ...................................... 0217888048 S Sanctor Pharmacy ............................................ 0414816812 Sandringham Pharmacy ................................... 0116406912 Sanurama Pharmacy ........................................ 0118522044 Scala Chemist Pharmacy ................................. 0216717076 Schoemansville Pharmacy ............................... 0122530305

Schuin Villa Pharmacy ...................................... 0413643566 Schweizer Pharmacy ........................................ 0539631321 Scott Street Pharmacy ..................................... 0343125367 Scottsville Pharmacy ........................................ 0333861029 Sea View Pharmacy ......................................... 0413782181 Secunda Pharmacy .......................................... 0176317236 Sederkem Pharmacy ........................................ 0274821226 Selgo Phy Pharmacy ........................................ 0113396912 Sentrakem Pharmacy ....................................... 0218726888 Shelley Beach Pharmacy ................................. 0393151865 Shepmed Pharmacy ......................................... 0317053908 Sibasa Family Pharmacy .................................. 0159631253 Simonstown Pharmacy ..................................... 0217862133 Six Pharmacy ................................................... 0543324501 Sj Boshoff Pharmacy ........................................ 0539480926 Skymed Pharmacy ........................................... 0333875832 Sollys Phy Pharmacy ....................................... 0325512386 Sonday's Pharmacy .......................................... 0219313256 Sonland Park Pharmacy ................................... 0164291100 Soshanguve Phy Pharmacy ............................. 0127900567 Spar Bluff Pharmacy ......................................... 0314661373 Spar Dely Road Pharmacy ............................... 0123484737 Spar Kieserville Pharmacy................................ 0144141239 Spar Marble Hall Pharmacy...............................0132611131 Spar Noord Pharmacy ...................................... 0537121283 Spar Northway Family Care Pharmacy ............ 0332872070 Spar Oregon Pharmacy .................................... 0126646193 Spar Port Edward Pharmacy ............................ 0393113631 Spar Stanger Pharmacy ................................... 0324373000 Spar Whiteriver Pharmacy ............................... 0137500476 Spitskop Pharmacy........................................... 0514464081 Springbok Apteek Pharmacy ............................ 0184629744 Springbok Pharmacy Pharmacy ....................... 0216961532 St Lucia Pharmacy ........................................... 0355901612 Stanfin Pharmacy ............................................. 0177123251 Stanger Pharmacy ............................................ 0325511828 Steenberg Pharmacy ........................................ 0217017326 Stellenberg Pharmacy ...................................... 0219193520 Steps To Health Pharmacy ............................... 0217125050 Steve Dickinson Apteek / Pharmacy ................ 0132824417 Stipp Pharmacy ................................................ 0282611205 Stonebridge Pharmacy ..................................... 0315393263 Summorfields Pharmacy .................................. 0119186804 Summerstrand Pharmacy ................................. 0415832128 Sun City Pharmacy ........................................... 0128140647 Sunford Pharmacy ............................................ 0315004278 Sunvillage Pharmacy......................................... 0145522162 Swaanstraat Pharmacy .................................... 0128004176 Syd Goldstein Pharmacy .................................. 0562124171 T T.M Winn Chemist/Apteek Pharmacy ............... 0333424218 Tafadzwa Phy Pharmacy .................................. 0113336910 Tahiti Pharmacy ................................................ 0118521368 Tamboerskloof Pharmacy ................................. 0214244450 Tambottie Pharmacy ......................................... 0186421808 Tasbet Park Pharmacy ..................................... 0136970471 Temba City Pharmacy .......................................0127176111 Terrace Pharmacy ............................................ 0119681060 Thakanyane Kwagga Pharmacy....................... 0127177006 Thakanyane Pharmacy ................................... 0127177006 The Dundee Trading Pharmacy ....................... 0342181683 The Family Pharmacy ...................................... 0127017272 The Medicine Chest Pharmacy ........................ 0415851800 The Medicine Shop Pharmacy ......................... 0123464318 The Ointment Jar Pharmacy ............................ 0879414097 Thulumahashi Pharmacy ................................ 013 773 0351 Tigrade Pharmacy ............................................ 0118258590 Tirisano Pharmacy ............................................ 0127973046 Tlhapiso Pharmacy ........................................... 0118381245 Townsview Medicine Depot Pharmacy ............. 0116837008 Transfer Pharmacy ........................................... 0127972740 Trichardt Street Pharmacy ................................ 0123792600 Tsakane Pharmacy ........................................... 0117386327 Tshoane Phy Pharmacy ................................... 0127997232 Tuckers Pharmacy ............................................ 0112340161 Tugela Pharmacy ............................................. 0364481283

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Tuine Rustenburg Pharmacy ............................ 0145333392 Tulbagh Pharmacy ........................................... 0232300150 Turf Pharmacy .................................................. 0114342104 Tuscany Glen Pharmacy .................................. 0219091428 Tuscany Pharmacy ........................................... 0145381620 Tyrone Pharmacy ............................................. 0116463818 U Ulundi Pharmacy .............................................. 0358700711 Umhlanga Medisport Pharmacy ....................... 0315611227 Umhlatuzana Pharmacy ................................... 0314032971 Umzimed Pharmacy ......................................... 0392590280 Unikem Pharmacy ............................................ 0219346580 Uvongo Pharmacy ............................................ 0393150040 V Vaalwater Apteek Pharmacy.............................. 0147553785 Valhalla Pharmacy ............................................ 0126542041 Van Der Walt Pharmacy ................................... 0163620612 Van Rensburg Pharmacy .................................. 0122524788 Vegan View Pharmacy ..................................... 0114543701 Vigne Pharmacy................................................ 0282549565 Village Pharmacy .............................................. 0137551572 Village Square Pharmacy ................................. 0583031016 Villiers Pharmacy .............................................. 0588210771 VitaCare Koeberg Pharmacy ............................ 0215116131 Vitacare Kromboom Phy Pharmacy ................. 0216967880 Vitacare Plattekloof Pharmacy ..........................0219111044 Vredefort Pharmacy .......................................... 0569310015 Vredendal Pharmacy ........................................ 0272131183 Vryburg Pharmacy ............................................ 0539270281 Vrystaat Pharmacy ........................................... 0169762567 W Waterberg Pharmacy ........................................ 0154914194 Waterkloof .........................................................012-346882 Waterstone Pharmacy ...................................... 0218520186 Watson En Brink Pharmacy .............................. 0442722184 Weleda Pineslopes Pharmacy .......................... 0114672430 Welgelegen Pharmacy ..................................... 0215580056 Wes Krugersdorp Pharmacy ............................ 0116654702 Westcare Pharmacy ......................................... 0314020280 Westering Pharmacy ........................................ 0413602424 Westgate Pharmacy ......................................... 0213716110 Westham Pharmacy ......................................... 0315074978 Westport Pharmacy .......................................... 0215540052 Westville North Pharmacy ................................ 0312628172 Westwood Pharmacy ........................................ 0119184747 Wilderness Pharmacy ...................................... 0448770621 Wilgemed Pharmacy ........................................ 0114754707 Wilgers Pharmacy ............................................ 0128075182 Willows Pharmacy ............................................ 0514440978 Wilmar Pharmacy ............................................. 0349813922 Wisani Medical Pharmacy ................................ 0127000765 Witpoortjie Pharmacy ....................................... 0116646000 Wollies Apteek Pharmacy ................................. 0185962106 Wonderpark Pharmacy ..................................... 0125493349 Wooley Street Pharmacy .................................. 0396825349 X

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Y Yellowwood Pharmacy ..................................... 0314623104 Youngs Pharmacy ............................................ 0393172661 Z Zeerust Pharmacy............................................. 0186421558 Zetlers Pharmacy ............................................. 0214654217

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