Bodylanguage issue 07 summer 2014

A better health care experience altogether

10 Top 10

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Issue 07

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2014 / 2015

Happy unplugged holidays!

Are you getting away from it all?

Resorts in South Africa

Understanding

your thyroid Healthy at the office Follow these tips

Childhood cancers Know the signs and risks

Diabetes

The importance of a healthy lifestyle

DIABETES & GUM DISEASE FREE

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15 WAYS TO BE A BETTER PERSON

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2014/10/22

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First, the product applies for endorsement.

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But not before its packaging is assessed for nutritional accuracy according to our strict requirements.

It may seem excessive, but it means that every Heart Mark approved product is nutritionally sound.

Look out for the healthy choice you can trust.

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Does your arthritis treatment 2: •

Reduce your symptoms?

•

Allow you to stay active?

Ask your doctor for the new medication from AstraZeneca for the symptomatic relief of osteoarthritis, rheumatoid arthritis and ankylosing spondylitis.

KEEP MOOOVING

Living with arthritis can be frustrating. Too often, arthritis pain restricts your activity, productivity and quality of life.1 By managing your arthritis pain better, you’ll be able to take back control and do the things you enjoy, with fewer compromises and limitations.

References: 1. Woolf AD, Pleger B. Burden of major musculoskeletal conditions. Bull WHO 2003;81(9):646-656. 2. Kalunian KC. Patient information: Osteoarthritis treatment (Beyond the Basics). Available from Uptodate.com. Last accessed 2013/02/28.

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Issue 07 | 2014/15

1 14

contents

20

Orientation – Childhood cancers Importance of early diagnosis

23

up close and personal 2

Message from the CEO

8

Health bites – Short bits of

Feature – Diabetes Healthy lifestyle is key

31

Feature – Diabetes and gum diseases, a collective risk

info to digest while on the go

your health

interact 3

Contributors

5

Must haves Great products and giveaways we want you to know about

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10

holidays, disconnect to reconnect 13

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14

A day in the life of ...

How to – Be better everyday 15 ways to enrich your life

Dr Helena Stolz

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Health advice – Healthy at the office, tips on the run

Intercare events What happened over

32

the last few months 28

All about – Coconut oil A good fat at last

14 things to know about

7

Orientation – Happy unplugged

31

Recipe – Mini chocoberry cupcake

TravelGround Top 10 resorts in South Africa

your body 16

Know it all Understanding your thyroid

26

Feature – Travelling health All about Malaria and Yellow Fever

from the expert 4

Feature - Patient-physician relationship and expectations

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Making your own recovery the first priority in your life!

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We want to hear from you ...

We would like to invite all patients and customers to air their views and provide us with input regarding this magazine. In doing so, we can remain relevant and will then be able to make a difference and “create the better health care experience altogether” on a daily basis.

Please email us at info@intercare.co.za with any suggestions, ideas and topics you would like to read about.

CEO MESSAGE A

s we reach the end of yet another eventful year, it is a pleasure to extend my sincere gratitude to our patients, colleagues and friends whose combined efforts, energy and dedication have made this a great year. Our medical and dental centres, day hospitals and sub-acute and rehabilitation hospitals continue to offer exceptional quality healthcare services that are affordable and accessible.

We are proud of who we are. Our success confirms what we’ve always

EDITORIAL Publishing editors Christa Grobler christa@health-bytes.co.za Marilize Eygenberger marilize@health-bytes.co.za

believed that the Intercare Group offers an outstanding service and cares about our patients and other clients. Your feedback and suggestions are always welcome and will provide us the opportunity to align with our efforts to meet customer needs and expectations, making the patient's experience at Intercare a unique one. We think that’s what makes us positively different.

We have accomplished exceptional growth with the opening of the Intercare Sandton Day Hospital earlier this year and look forward to

Editorial enquiries Unit 11, Bellfour Office Park, Corner of Rodger & Edmar Street, Bellville, Cape Town, 7530 Tel: 021 917 8804 Fax: 021 917 8801 info@health-bytes.co.za

the opening of a medical centre and day hospital in Century City, Cape Town in May 2015.

I’d like to extend my very best wishes to you and your families during the holiday season, as we couldn’t do what we do without your support. I look forward to working with all of you towards a prosperous and successful 2015.

Warmest regards

Dr Hendrik Hanekom CEO Intercare Group

Design Blinc Design, Bronwen Moys Content editor Itha Kieser Proofing Itha Kieser Business managers & publishers Christa Grobler & Marilize Eygenberger Printing CTP Print

INDEMNITY: The information contained in Body Language is intended for general informational and educational purposes only and not to replace professional medical advice. Persons requiring any medical advice or treatment should consult their relevant qualified health-care professional. The publisher cannot accept any responsibility for any act, omission, loss, damage or the consequences thereof caused

ADVERTISING: Body Language is published quarterly. FREE copies are distributed at Intercare Medical and Dental Centres. To advertise, please contact our advertising department at: Tel: 021 917 8804 Fax: 021 917 8801 info@health-bytes.co.za

by reliance by any person upon the information contained in the publication. The information included in Body Language is subject to copyright and all rights are reserved. The information may not be sold, resold, transmitted or otherwise made available or disseminated in any manner via any media to third parties unless the prior written consent of the publisher has been obtained.

Issue 07 | 2014/15

contributors

3 Roseanna McBain is a writer for TravelGround.com. In her down-time, she enjoys reading, writing and acting in shows at the Muizenberg Masque Theatre. On the weekends you'll find her and her husband seeking out hidden nooks and lesser known spots within the Western Cape or relaxing with friends in Cape Town.

Health Bytes Publishers, Christa Grobler (MSc Biochemistry, MBA) and Marilize Eygenberger (BPharm, MBA), have extensive experience in the pharmaceutical industry with regard to patient education, sales, marketing research, scientific knowledge (disease and products) and pharmacy management.

Tirsa Bezuidenhout is a registered dietician at Nombre Sano Dieticians at Intercare, Gonubie. This practice focuses on educating the public about practical and healthy ways to maintain a balanced diet as well as enjoy food in the context of a variety of nutritionrelated conditions.

Dr Johan Hartshorne B.Sc., B.Ch.D., M.Ch.D., M.P.A., Ph.D. (Stell), FFPH. RCP (UK), Dental practitioner, Intercare Medical & Dental Centre, Tyger Valley, & Visiting Professor, Department of Periodontics and Oral Medicine, University of Pretoria.

Deirdre Coetzee is a diabetes nurse educator and Clinical Manager, Intercare Centre for Lifestyle Management.

Dr Lynda Pascoe is the medical managing director at Intercare Walmer. She graduated from UCT in 1984 and started her career in the Emergency Unit at Pretoria Academic Hospital. She entered private general practice in 1992 and has been a GP ever since. In 2002 she obtained an Honours degree from Stellenbosch University in Reproductive Medicine and has a special interest in Women's Health.

Take oral healTh seriously

Feature: Dr Lynda Pascoe, General Practitioner, Intercare Walmer

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The patient-physician

relationship

The better the relationship between patient and physician, the better the information about the patient's disease can be transferred to both parties, enhancing accuracy PATIENT'S of diagnosis and increasing the EXPECTATIONS patient's knowledge about According to various studies, patients mostly the disease. expect the following from their physicians:  Good service Aspects of the relationship  Kindness The default medical practice of showing  To be treated with respect respect to patients is for the doctor to be  Simple, consumer-friendly processes truthful in informing the patient of their  Timelines – it aggravates them to wait for a long time at the doctor's rooms health. A patient should be informed  Hope and certainty – even in dire situations, patients want to have hope and be about treatment options and then given offered options that might help the opportunity to choose among  The best medicine – patients want to know their doctors are highly qualified but them. Doctors must ask for the patient's do not want this information to be statistical – they prefer testimonials from other patients consent before giving treatment. or clinicians they trust  Confidentiality – it bothers patients when their doctor tells stories to other people Bedside manner also plays a vital role about their medical history or ailments in the patient-physician relationship.  Most patients feel aggravated when their doctor rushes them Vocal tones, body language, openness  The one thing patients want the most from their doctors is empathy and attitude may all affect bedside manner. Poor bedside manners may leave the patient feeling unsatisfied, worried or frightened. guide you as to what can be achieved Keeping the aforementioned in mind, it is

IONS

DOCTOR'S EXPECTAT

important to also understand the physician’s expectations during consultations. Many patients go to their GP’s with a long list of problems that they want to be solved in one consultation. This, however, can lead to unrealistic expectations as proper diagnosis and treatment take time and there are limitations as to what can be done within a 15 minute consultation. Most patients don't realise that there is more to a consultation than the time spent with the doctor. The consultation will often lead to tests that will have to be interpreted, the results that must be shared and forms that must be completed.

In order to maximise the value of a consultation, it is suggested that patients have a list of all problems and medications with them as this will save time, but let your doctor

immediately and what can be carried over for another visit. It is much better to have your most pressing problems dealt with thoroughly than to have a quick and superficial attempt to try and address five problems.

Patients must realise that it cannot be expected of a doctor to make a telephonic diagnosis.

Although most doctors will be willing to repeat already existing chronic scripts for a nominal fee at their own discretion, and within the ethical codes for medical prescriptions, some conditions such as diabetes or high blood pressure really do require checkups for ideal management every three months.

Reasonable expectations and an attitude of mutual respect between both parties will always lead to a much healthier therapeutic relationship and thus to healthier and happier patients and doctors.

Sources: http://www.forbes.com/sites/davidshaywitz/2011/12/24/what-do-patients-really-want-from-health-care/; http://www.chealthblog.connectedhealth. org/2012/01/23/what-do-patients-really-want-part-ii; Selinger, Christine P. (2009). "The right to consent: Is it absolute?". British Journal of Medical Practice.; Simple Tips to Improve Patient Satisfaction By Michael Pulia. American Academy of Emergency Medicine.; A new survey from the Cleveland Clinic reveals all.

Issue 07 | 2014/15

To see your products on these pages please email us at info@health-bytes.co.za

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Giving away some fabulous goodies!

MUST HAVES To stand a chance to qualify, email the product code with your name and surname to competitions@health-bytes.co.za. Please use Body Language 07 in the subject line.

SA Children’s Home – Your chance to give back!

USN Cellu-Treat Body Sculpting Gel

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or more than 200 years SA Children’s Home cares for children by providing a secure, friendly, homely environment for its family and care, nurture and develop children in need. It is your generosity that will make a difference and give a child at the SA Children’s Home a chance to overcome the obstacles they are faced with. It’s also your contributions that enable them to offer the children in their care the chance to become responsible, contributing members of society by providing them with the therapeutic, developmental and skills programmes to help them overcome the effects of abuse, neglect and poverty.

Please visit www.sakinderhuis.org for more information.

It is your contribution that keep the doors of the Children’s Home open so please feel free to make a donation.

You can make a direct deposit into their banking account: ABSA; Acc no: 360183823; Branch code: 312109

ellulite or the orange peel effect experienced by many on especially the thighs, buttocks and stomach areas, is a problem for both overweight and lean individuals.

The latest addition to the USN toning range, CELLU-TREAT Body Sculpting Gel, has been specifically formulated and tested to complement cellulite remedies such as diet, regular exercise and deep massaging, in the firming and toning process. So for that summer-ready body, apply once daily to firm and tone your skin.

We are giving away one tube of CelluTreat Body Sculpting Gel to one lucky reader. Product code for give-away is USN.

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Competition closes 20 February 2015

Yemaya Spa

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emaya Spa and Hair in Cape Town is a sensory space for men and women to escape from the stress and pressures of everyday life. Your experience will be one of a luxurious blend of exotic cultures, colours and textures combined by traditional and modern therapies, artfully fusing far Eastern and Western knowledge.

Yemaya Spa And Hair specialises in a wide spectrum of beauty and nail technologies and a wide variety of hair and beauty product ranges such as Dermalogica, Guinot, Babor, RégimA, OPI and Kerestase, with the highest quality therapies. Yemaya also keeps the state of the art Qmed tan can and offer alternative therapies such as colonic irrigation. The truly incredible Yemaya Spa and Hair menu has been created to respect the body’s complex physiology and work in synergy with the skin, body and mind. Yemaya Spa and Hair are known for their complete makeover packages, that includes amazing treatments such as teeth whitening, spray tan, eyelash extensions, hair makeover, make up consultations and much more. www.yemaya.co.za At presentation of this article, you will receive a 10% discount on any massage or facial treatment.

DISCOUNT

CONGRATULATIONS!

Congratulations to the following winners from our previous Body Language issue 06: Smart Dynamo: Kimberley Venske; Lorna Jane: Ranya van der Walt Give-away terms and conditions: The winners will be the first correct entries drawn after the closing date. In the event of the judges not being able to get hold of winners on details supplied, alternative winners will be selected. The judges’ decision is final and no correspondence will be entered into. Winners must be prepared to be photographed for publicity purposes. The prize is not transferable and may not be converted into cash. Please note: Give-away prizes/hampers may differ from the images depicted here and they are at the discretion of the sponsor/suppliers who are responsible for delivering the prizes and not Health Bytes Publishers or Intercare.

A day in the life of ...

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14 THINGS

TO KNOW ABOUT ...

Dr Helena Stolz, one of our dedicated colleagues, is a general practitioner at Intercare Silver Lakes 1.

I share my house with my best friend.

2.

My most exciting experience was and still is having my children.

They provide me with endless positive feedback, new ideas and approaches to situations and keep me up to date with new technology en developments.

9.

My favourite food is leg of lamb and I will never say no to tomatoes any time of the day!

10.

The best holidays I ever had were the visits to my sister in Switzerland. It really is like living in a postcard - I always say if it can be so beautiful on earth, it must be amazing in heaven.

11.

My childhood dream was to make the world a happier and better place to live in. If there is something I would still like to accomplish it would be to live that dream for the rest of my life. May God provide me with many more opportunities to do that.

3.

The best advice I ever received was from my mom - all good things come to those who wait.

4.

It makes me sad to see suffering around me, whether it be humans, animals or nature.

5.

I cannot go one day without a smile or laugh - it brings people closer to each other.

12.

If I had to describe myself in three words it would be caring, friendly and helpful.

6.

My star sign is Aries.

13.

7.

My favourite colour is turquoise blue – it always has a positive effect on me.

No one has ever told me that life can be so complicated, however, it is enjoyable too and every day is a new gift that I cannot wait to open and fully consume it.

8.

My role model is my mother. In the 81 years that I was privileged to know her, her whole life was an example for me to live by.

14.

I am scared of nothing because God never leaves my side and I never have to face anything on my own.

I would still like to...

meet as many people as possible in my life – everyone is unique and you learn something from even the humblest, poorest, gifted, richest, charming and fascinating ones of them all.

Issue 07 | 2014/15

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Intercare branch news: events over the last few months

Intercare Glenfair supports Headway Tshwane

Carnival day at Wonderboom Junction

rs Siebert van Onselen and Naude van Niekerk from Intercare Glenfair supported a fundraising project for Headway Tshwane. Headway is an NGO that focuses on assisting people (and their families) who have suffered brain injuries.

uring a carnival day recently hosted at Wonderboom Junction, Intercare offered free blood pressure and blood glucose testings to patrons. In the spirit of the day, the practice manager, Eddie Kloppers, also offered refreshments to the guests.

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Drs Johann van Tonder, Shaun East, Siebert van Onselen, Pierre Eloff and Naude van Niekerk

Heritage Day celebrations

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eritage Day was celebrated in the form an educational week at the Intercare Corporate Office.

Sara Ntsele amongst others, dressed up for the occasion.

Community project at Intercare Tyger Valley

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ntercare Tyger Valley hosted a community project in collaboration with Pathcare during which free blood pressure and cholesterol screenings were done.

Health bites

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health bites Boozing puts SA men at risk of ED

Peppermint power

Almost half of South African men are likely to experience problems in the bedroom because of boozing. A survey conducted by Pharma Dynamics found that 44% of SA men could be at risk of erectile dysfunction (ED) as a result of excessive drinking.

Did you know that peppermint is an age-old herbal medicine that has been used to treat a wide range of abdominal woes? The oil extracted from the peppermint plant contains a host of compounds, but the most abundant and perhaps the most pharmacologically important one is menthol.

Clinical studies suggest that three or more standard alcoholic drinks per week significantly impair erectile function and sexual satisfaction. A sobering thought, since more than 31% of SA males already consume over and above five standard glasses of alcohol per week and 13% toss back at least three glasses a week on a regular basis.

Here are a few suggestions to reduce the impact of alcoholic drinks.

Source: Pharma Dynamics Press Release

1. Try to eat something high in protein or fat first, then wait 15 minutes before drinking. These foods line the stomach and sponge up the alcohol, slowing its absorption.

2. Dilute your drinks with lots of ice and water to lower the concentration of alcohol.

3. Stay away from carbonated mixes as they speed the absorption of alcohol because the bubbles create pressure that pushes the liquid through the stomach wall.

4. Wine and beer are absorbed less rapidly than hard liquor because they contain non-alcoholic substances that slow absorption.

Studies have shown peppermint oil to be fairly effective at relieving irritable bowel syndrome (IBS), a collection of symptoms that includes abdominal pain and cramping, bloating, constipation and diarrhoea that affects 5 to 20 percent of the population. One explanation is that the oil – especially the menthol—blocks calcium channels, which has the effect of relaxing the “smooth” muscles in the walls of the intestines. Peppermint can temporarily allay itching caused by insect bites, eczema and other lesions, including the rash of poison ivy. Peppermint tea can be used as a mouthwash for babies with thrush (yeast in the mouth) or for reducing nausea and vomiting during pregnancy, especially for women who want to avoid stronger medications.

Health fact Middle-aged spread isn’t just a cosmetic issue – fat around your belly increases your risk of diabetes, heart disease, strokes and some cancers.

www.healthnews.com

Short snippets of info to read and digest while on the go ... take heed of the following ...

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Kan jou dieet diabetes omkeer?

Bron: Health-e News.

Kan Tipe 2 Diabetes omgekeer word met die uitsny van stysel uit jou dieet? Deskundiges meen dat ‘n gesonde dieet en leefstyl die beste manier is om die siekte, wat nie genees kan word nie, te beheer. Maar, is dit werklik so doeltreffend en is korrekte dieet die oplossing tot die land se diabetes probleem? Meer as 3.5 miljoen volwassenes in Suid-Afrika ly aan diabetes van wie 90% Tipe 2 Diabetes het – ‘n vorm van die siekte wat later in jou lewe ontwikkel word en geassosieer word met ‘n ongesonde leefstyl. Risikofaktore sluit in oorgewig, swak dieet, onaktiewe leefstyl en stres. Sowat 10 persent van Suid-Afrikaners ly aan Tipe 1 Diabetes, ’n vorm van die siekte wat nie gekoppel word aan leefstyl nie.

Dit vereis daaglikse kontrolering en insulien inspuitings. Dieet vorm ‘n integrale deel van Tipe 2 Diabetiese bestuur. Mense met diabetes moet suikervrye kos uitsoek en ook kos eet wat laag is op die glukose indeks (GI). Lae-GI kosse stel glukose – ‘n vorm van suiker – stelselmatig in die bloedstroom vry om te voorkom dat jou bloedsuiker die hoogte inskiet of daal – ‘n algemene probleem by diabetes wat nie groot hoeveelhede glukose kan hanteer nie.

Stysel word in glukose omgesit in die liggaam. Slaafse dieetnavolgers meen dat deur stysels soos brood, groentes en peulplante soos lensies uit te sny, hul in staat is om diabetes om te keer. Maar wat sê deskundiges daaroor? Razana Allie by die Diabetes Opvoedkunidge Instituut vn Suid-Afrika waarsku dat alhoewel diabetes suksesvol bestuur kan

word, dit nie genees kan word nie.

By Tipe 2 Diabetes sien ons dat sodra leefstylaanpsassings gemaak word en gewigsverlies berreik is, bloedglukosevlakke na normaal terugkeer by sommige mense,” sê Allie, en sy voeg ook by dat leefstylaanpassings en medikasie die beste langtermyn oplossings is om Tipe 2 Diabetes te beheer.

Twee onlangse internasionale studies het getoon dat leefstylaanpassings soos verhoogde sportaktiwiteite, beter dieet en gewigsvelies verbeter bloedglukose beheer. In sommige gevalle laat hierdie aanpassings pasiënte toe om behandeling uit te stel, maar kenners beklemtoon dat algehele remissie tot by die punt waar geen behandeling meer nodig is nie, uitsonderlik is.

“Enige eetpatroon wat gewigsverlies oor ‘n spesifieke tydperk meebring sal effektief wees. Elke mens het ‘n ander aanslag wat hom die beste pas,” skryf hoof navorser van die Universiteit van Newcastle, Professor Roy Taylor.

Volgens Allie, moet mense met diabetes lae-GI, komplekse stysels kies eerder as verwerkte stysels soos witbrood of koek, maar om alle stysels uit te sny is nie die oplossing nie.

“Vir baie mense is stysels soos brood, pap en rys, die enigste stysel wat hulle inkry. Deur stysel heeltemal uit te sny, sal ‘n groot hoeveelheid Suid-Afrikaners in hongersnood verval,” sê Allie, wie byvoeg dat hoëvesel peulgroente ‘n gesonde en bekostigbare alternatief bied.

A new way to cheat Cosmetic surgery has become a new form of infidelity – for both men and women. As the number of people having plastic surgery rises, more and more feel the need to hide their procedures from their significant others. Hard to believe?

While surgery can be difficult to hide, especially large operations with dramatic changes such as tummy tucks and face-lifts, lessinvasive procedures such as Botox and filler injections aren't as hard to conceal. The first step many patients take is to hide how much they're spending. Some patients pay with cash. Others split it up and pay half in cash, half in credit. Timing the procedure strategically is another way people hide their cosmetic treatments. Many patients have their surgeries done while their spouses are out of town. They use this alone time to recover, so that when their spouses return, they're none the wiser.

For less-invasive treatments, such as lasers and injections, many patients have the procedures performed on days when their partners have plans after work. This way, they have all night to let the swelling subside.

When their spouse sees them the next day, they look normal again.

Gesondheidsfeit Jy doen wat met 'n soen?

Volgens ’n nuwe studie word byna 80 miljoen bakterieë versprei gedurende ’n 10 sekondeslange soen. Die studie toon ook dat wanneer geliefdes mekaar ten minste nege keer per dag soen, hulle dieselfde groepe orale bakterieë deel.

How to: By Health Bytes

10

Happy

unplugged holidays

You're going on holiday, but are you getting away from it all? Go cold turkey!

D

isconnect to reconnect with the earthy goodness of Mother Nature – the ultimate soul elixir – whether it’s splashing in the surf or simply inhaling Bosveld fresh air, it’s all about switching off to switch on to life’s simple pleasures.

Most of us spend our free time keeping track of the world via a small screen. Does the prospect of a holiday without digital devices fill you with horror or promise much-needed respite? In other words, can you disconnect and relax? If you're afraid to leave your smart phone in your hotel room, maybe you need a holiday where there's no WiFi. A place without broadband will force you to connect with the people in front of you.

We're having less sex, according to recent research, because we're on our iPads or watching DVDs in bed. We're having little conversations, because our attention is distracted by smartphones at the table. We're having trouble formulating a joined-up train of thought, because Twitter and Facebook have got us in the habit of thinking in bite-sized outbursts.

Being constantly distracted by technology wreaks havoc on personal realtionships!

You know you'd like to get away from these digital distractions, but don't know where to begin extracting your smartphone dependency from your life during the holidays. You can pay to enjoy a digital detox vacation, a rising trend in the last couple years. Whisked away to a far

Issue 07 | 2014/15

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Digital habits while on vacation A survey of top online activities while on vacation found that:  72% read personal email  49% utilised Internet sites to find trip-related information  41% did online banking  27% checked/updated their social-media profiles  25% stayed abreast of the news  17% checked work email Source: Echo research for American Express, 2011 www.techland.com, expedia.com, mashable.com. dailymail.co.uk

It’s t bou all a g off hin switc itch on to sw simple e’s to lif asures. ple

away bush camp or an all-inclusive resort, you are forced to forfeit all electronics that tie you to your regular life, though it will cost you a pretty penny.

Or… you can create a DIY digital detox for yourself, your partner or your entire family.

Use these 5 digital detox plans to unplug this holiday: If you still need Skype, FaceTime or another app to communicate with family far away, try the "Workaholic's Withdrawal."

If you don't feel tempted by email but find social networks give you a bad case of FOMO, try the "Social Network Sweep."

Below are five plans for digitally detoxing during the holidays — or during any other

time of year you need a cleanse — which you can put together yourself, for whatever length of time you have available. Follow these simple steps for a relaxing, disconnected holiday.

1

The Workaholic's Withdrawal This simple option is perfect for professionals who believe the skies will come crashing down if it takes more than 15 minutes to respond to a client email. The “Workaholic's Withdrawal" is a complete cleanse of all work-related communications.

If you use a separate phone for work communications, this is a very easy fix.

Turn off your work phone and find a good hiding place where you can stow it for the duration of your time off. Set your email

auto-responders on both your work and personal email accounts. There will be less of a temptation to check any urgent work emails as everyone will be aware of your situation. If you use your own phone for work, suspend your work inbox from your email settings for a bit. Also remove any apps that send you push notifications about work tasks, such as calendar events, travel alerts or organisational tools.

2 The Social Network Sweep If you're a social media addict who lives with the perpetual question "Which Instagram filter would make this meal look best?", or if you tweet more times per hour than you have fingers, we have the perfect detox for you. Try deleting all of your social networking apps from your phone to experience the holidays in the raw. If removing apps from your mobile won't stop a chronic social media user like you, ask a trusted friend to change all of your passwords to keep you from logging in from your desktop, as well. While at first you'll struggle with the urge to share your little cousin's latest antics

How to

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If the thought of life offline is making you queasy, just pretend it's holiday season 1993. with your 1 000 closest Facebook friends, after a few days of socialising in person, we think you'll find the simplicity of personto-person interactions refreshing.

3

The Internet Eraser If you love sending Snapchats, reading the news and streaming TV shows, a tighter measure may be in order. You should try giving up the Internet completely, if you have a non-discriminating addiction to all things networked. Rather than locking away your smartphone (allow for voice calling or text messaging), this package prescribes turning off your mobile data package and disabling your phone from connecting to Wi-Fi. If your desktop computer presents a distraction as well, set it to forget your home network so it won't go online. If you live alone or convinced your family to get on board with the “Internet Eraser" plan, you can disconnect your home router, as well. If the thought of life offline is making you queasy, just pretend it's holiday season 1993.

4

The Login Liquefier The “Login Liquefier" requires the help of a partner, who can change the passwords on your social accounts, computer, smartphone and email accounts — as many as

you see fit. We'll leave it to you to determine how many devices your trusted companion revokes, but keep in mind that changing your smartphone password will bar you from answering and returning calls. It may put some loved ones in a tizzy if they don't hear from your Christmas morning. We recommend changing your computer, email and Facebook passwords – this will still allow you to communicate via text and voice call. You may wish to take a note from the “Social Network Sweep" above and remove some of the apps you find most irresistible, as well.

5

The Full Monty Take all of the above steps: Lock all of your connected devices away where you won't go looking for them, change as many passwords and delete as many apps as needed, disconnect your Wi-Fi home router and, most importantly, don't look back until you return to work. This package will require willpower, dedication and stamina as you realise just how addicted to the Internet you really are — no Google Maps for driving directions (hopefully you remember where you chucked your paper map), no streaming Netflix new releases and no listening to Spotify while you do chores around the house. It will also help

to inform your family and friends in advance that you're going off the grid, to avoid those awkward “can you quickly Google..." requests. The more impossible this sounds to you, the more rewarding you'll find the “Full Monty" to be.

Promise. Expect to suffer from withdrawal symptoms from technology, which might include a feeling of nakedness, itchy fingers, secretive behaviour, anxiety when close to anything digital and phantom phone calls.

To digital detox or not?  The average person spends about

28% of their week managing their emails.  Multitasking between different communications technologies undermines your ability to focus.  Internet information overload leads to superficial thinking.  More than six million minutes are

spent on Facebook every day.

together strengthens your relationships

 On average, cell phone users check

 Listening to water alters wave

their phone every six and a half minutes.  There are 575 likes and 81 comments

by Instagram users every second.

patterns in the brain – much like meditation.  Sunshine boosts the “happy” hormone serotonin, which lifts your mood  A walk in nature improves your memory, enhances your immune system and boosts your mood.

Versus  Spending quality face-to-face time

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13

COCONUT OIL

A good fat at last

Coconut oil is one of the few foods that can be classified as a “superfood”.

I

ts unique combination of fatty acids can have profound positive effects on health. Not just a "good" saturated fat, coconut oil is an exceptional healing agent as well, with loads of useful health applications. Here are some of the health benefits of coconut oil that have been experimentally confirmed in human studies.

Source: www.greenmedinfo.com and authoritynutrition.com

?

Coconut oil is:  Fat-burning: A saturated fat which can accelerate the loss of midsection fat (the most dangerous kind). There are now two solid, human studies showing just 30 ml a day, in both men and women, is capable of reducing belly fat within 1-3 months.  Brain-boosting: Coconut oil contains a lot of medium chain triglycerides, which are metabolised differently and can have therapeutic effects on several brain disorders e.g. Alzheimer's disease or mild cognitive impairment.  Clearing head lice: When combined with anise spray, coconut oil was found to be superior to the insecticide permethrin.  Healingw ounds: Almost 50% of the fatty acids in coconut oil is the 12-carbon lauric acid which can kill bacteria, viruses and fungi, helping to stave off infections.  ANSAID alternative: Coconut oil

has been demonstrated to have antiinflammatory, analgesic and feverreducing properties.  An appetite suppressor: The fatty acids in coconut oil can significantly reduce appetite, which may positively affect body weight over the long term.  A testosterone-booster: Coconut oil was found to reduce oxidative stress in the testes of rats, resulting in significantly higher levels of testosterone.  Improving blood lipids and choles-

terol: Coconut oil is loaded with saturated fats, which actually do not clog the arteries like previously thought.

Coconut oil consistently improves the LDL:HDL ratio in the blood of those who consume it.  A sunscreen: Coconut oil has been shown to block out UV rays by 30%.

Keep in mind that this is good, insofar as UVA rays are damaging to the skin, whereas UVB rays are highly beneficial (when exposure is moderate).

How to: source – www. active-wear.co.za (Lorna Jane)

14

Ways to

be better everyday

Striving to be the best version of yourself enriches your life tremendously. Empowering change happens when we take control of our lives – when we choose love and action, life opens up and all sorts of possibilities emerge.

N

ow, who doesn’t want more love and possibilities in their lives?

Here are 15 ways to invite love and light into your life to create all the joy and possibility you deserve.

1 Listen more I know that you have some great advice to offer or a hilarious story that ties into what your friend is discussing with you.

But what if you bit your tongue and let them finish their story without interrupting and even ask a follow-up question?

What if you truly listened instead of waiting for an opportunity to offer your input? Don’t feel bad – we all do it. If we give our friends and family the gift of being heard more often the world would be a better place.

3 Work to remedy it

Once you acknowledge your part in any conflict, you can address the other person with more clarity in order to find a resolution.

People will appreciate the effort and be more likely to make their own concessions.

4 Surround yourself with

positive people It is often said that people are direct reflections of their five closest friends. If that’s true, why would you want to spend time with anyone who isn’t smart, kind, funny, driven or inspiring? I’m not saying you can’t ever hang out with your hilariously cynical and sarcastic friends again, but take note of how you feel after spending time with someone.

Do you feel excited about life or drained by their whining and negativity? If it’s the latter, consider making them a ‘small dose’ friend.

2

Quit the blame game Most things in life are reciprocal. Maybe he was a bad boyfriend, but you kept dating him. Maybe she didn’t respect your boundaries, but you never told her where they were. Taking responsibility for your part in an experience is both empowering and a relief. You can’t force someone to apologise or change the past, but you can change the way you view past experiences, learn from them and move on to achieve bigger things.

5 Treat your body with respect Your body is the vessel for your life experiences. If you eat junk, you’ll feel like junk.

Your body deserves fresh air, sunshine, lots of water, plenty of rest and healthy, rejuvenating food. Your body is the machine that helps you navigate your life – you need to give it the right fuel.

6 Proudly own your talents You’re great at organising parties and events?

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Wonderful! Volunteer to host your friend’s baby shower. You’re a natural negotiator?

Offer to accompany your friend to the car dealership. We all have our strengths, so stop downplaying them or brushing off the compliments. Take some time to think about where you really shine and how you can use those talents at home and at work.

7 Conserve resources whenever

possible If your friend is going to the same wedding, why not carpool? Is it really necessary to keep the thermostat on high in the winter?

Reusing your own water bottles save you money and it’s better for the environment.

Respecting the earth is good karma.

8 Be the partner and friend you

would want to have Crave attention? Give it. Want loving communication? Learn to share your feelings.

Want someone who is a great listener?

Master the art of being one. Model the behaviour you’re looking for and you are so much more likely to find it.

9 Parent with connection and honor

Parenting with good boundaries, thoughtfulness and respect, benefits the entire world. Children raised in loving, supportive homes grow into loving, supportive adults, who benefit everyone they work, date and interact with. Being a good parent has huge, lasting effects.

10 Educate yourself

Don’t understand what’s happening in another part of the world and how it might impact you? Take 20 minutes to read about it. Subscribe to podcasts about current events or change your go-to radio stations. If you are commuting an hour every day – spend the time listening to news radio, you will arrive home more informed than when you left.

11 Put an end to ignorance and fear Don’t stand by – intervention can change lives. I know it’s hard to speak up. I know

15

If comm you’re uting every an ho da ur spen y and yo d tha u t time listen in radio g to new home , you’ll ar s rive more than informed wh you le en ft.

it’s awkward to be that person who says “I’d appreciate if you didn’t use that word around me” or “I think that viewpoint is close-minded.” But if not you, then who will do it and when? One person can ignite big changes. Really.

12 Know what’s in your refrigerator

Read the labels on every cleaning product and everything you eat. The saying – you vote with your dollars – is true. When you choose not to purchase (food or products) that are filled with chemicals and are a detriment to our bodies and planet, you’re sending the message to big companies that they need to change their ways. If you can’t identify the ingredients in something, don’t buy it. Period.

13 Buy organic and local when

possible Buying organic is better for your body and the environment. Buying local is better for your community, the economy and the environment. Those are the only reasons you need, right?

14 Trust until you have a reason

not to Cynicism is not cool – it is exhausting.

Suspicion cuts us off from the connection.

When we try to apply previous negative experiences to new ones, we miss opportunities for new friendships and relationships.

The world is not a scary place, there’s no need to navigate it as though it was.

15 Love!

Love your co-workers and your building manager. Love your partner and your mom. Love your cat and the squirrels that live in your backyard. Love the juicy pears you bought at the farmers’ market and that big slice of Brie. Life is full of amazing things and it’s too short not to fill it with joy and excitement.

Your body deserves fresh air, sunshine, lots of water, plenty of rest, and healthy, rejuvenating food.

Know it all: By Health Bytes

16

UNDERSTANDING

your thyroid

The purpose of your thyroid gland is to make, store and release thyroid hormones into your blood. These hormones, which are also referred to as T3 (liothyronine) and T4 (levothyroxine), affect almost every cell in your body and help control your body’s functions.

Remember 

Thyroid lumps are not usually associated with hyper- and hypothyroidism



Weight problems are seldom caused by hypothyroidism



The use of Levothyroxin to achieve weight loss is ineffective since the thyroid will compensate by producing less



TSH levels are an easy and quick way of excluding hyperor hypothyroidism

T

he thyroid is a butterfly-shaped gland that sits low on the front of the neck. Your thyroid lies below your Adam’s apple, along the front of the windpipe. The thyroid has two side lobes, connected by a bridge (isthmus) in the middle. When the thyroid is its normal size, you can’t feel it. Brownishred in color, the thyroid is rich with blood vessels. Nerves – important for voice quality – also pass through the thyroid.

Thyroid hormones act throughout the body, influencing metabolism, growth and development and body temperature.

The hormones of the thyroid gland, T3 and T4, help the body to produce and regulate adrenaline, epinephrine and dopamine – all three of which are active in brain chemistry. Other hormones from this gland also help regulate metabolism.

Without a functional thyroid, the body would not be able to break down proteins and it would not be able to process carbohydrates and vitamins. For this reason, gland problems can lead to uncontrollable weight gain. For many people, these irregularities can be controlled through medication, as well as the correct diet. During infancy and childhood, the adequate thyroid hormone is crucial for brain development. A gland in the brain called the pituitary adjusts the amount of thyroid hormone made by your thyroid gland. Another part of your brain, the hypothalamus, helps the pituitary. The hypothalamus sends information to the pituitary gland; the

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17

pituitary in turn controls the thyroid gland.

The thyroid gland, pituitary gland and hypothalamus all work together to control the amount of thyroid hormone in your body. With the pituitary controlling most of the action, these organs work similarly to the way a thermostat controls the temperature in a room. For example, just as the thermometer in a thermostat senses the temperature of a room, your pituitary gland constantly senses the amount of thyroid hormone in your blood. If there is not enough thyroid hormone, your pituitary senses the need to “turn on the heat”. It does this by releasing more thyroid-stimulating hormone (or TSH), which signals your thyroid to make more thyroid hormone. Your thyroid gland then makes and releases the hormone directly into your bloodstream. Your pituitary gland then senses that there is just the right amount of thyroid hormone in your body. With your thyroid hormone levels now restored to a normal level, your pituitary slows its production of TSH back down to normal.

NS

Goiter

THYROID CONDITIO

A general term for thyroid swelling. Goiters can be harmless, can represent an iodine deficiency or be a condition associated with thyroid inflammation called Hashimoto’s thyroiditis.

Thyroiditis Inflammation of the thyroid, usually from a viral infection or autoimmune condition. Thyroiditis can be painful or have no symptoms at all.

Graves disease An autoimmune condition in which the thyroid is over stimulated, causing hyperthyroidism.

Thyroid cancer An uncommon form of cancer, thyroid cancer is usually curable. Surgery, radiation and hormone treatments may be used to treat thyroid cancer.

Thyroid nodule

Excessive thyroid hormone production.

Hyperthyroidism is most often caused by Graves disease or an overactive thyroid nodule.

A small abnormal mass or lump in the thyroid gland. Thyroid nodules are extremely common.

Few are cancerous. They may secrete excess hormones, causing hyperthyroidism or cause no problems.

Hypothyroidism

Thyroid storm

Low production of thyroid hormone. Thyroid damage caused by autoimmune disease is the most common cause of hypothyroidism.

A rare form of hyperthyroidism in which extremely high thyroid hormone levels cause severe illness.

Hyperthyroidism

Know it all

18 Symptoms of an over- or underactive thyroid Thyroid disorders can slow down or rev up metabolism by disrupting the production of thyroid hormones. When hormone levels become too low or too high, you may experience a wide range of symptoms.

Weight gain or loss: An unexplained change in weight is one of the most common signs of a thyroid disorder.

Weight gain may signal low levels of thyroid hormones, a condition called hypothyroidism. In contrast, if the thyroid produces more hormones than the body needs, you may lose weight unexpectedly.

This is known as hyperthyroidism.

Hypothyroidism is far more common.

Swelling in the neck: A swelling or enlargement in the neck is a visible clue that something may be wrong with the thyroid. A goiter may occur with either hypothyroidism or hyperthyroidism.

Sometimes swelling in the neck can result from thyroid cancer or nodules, lumps that grow inside the thyroid. It can also be due to a cause unrelated to the thyroid.

Changes in heart rate: Thyroid hormones affect nearly every organ in the body and can influence how quickly the heart beats. People with hypothyroidism may notice their heart rate is slower than usual. Hyperthyroidism may cause the heart to speed up. It can also trigger increased blood pressure and the sensation of a pounding heart or other types of heart palpitations.

Changes in your mood and energy levels: Thyroid disorders can have a noticeable impact on your energy level and mood. Hypothyroidism tends to make people feel tired, sluggish and depressed.

Hyperthyroidism can cause anxiety, problems sleeping, restlessness and irritability.

Hair loss: Hair loss is another sign that thyroid hormones may be out of balance.

Sources: www.webmd.com; www.lightoflifefoundation.org; www.healthline.com

Both hypothyroidism and hyperthyroidism can cause loss of hair. In most cases, the hair will grow back once the thyroid disorder is treated.

Feeling too hot or cold: Thyroid disorders can disrupt the ability to regulate body temperature. People with hypothyroidism may feel cold more often than usual. Hyperthyroidism tends to have the opposite effect, causing excessive sweating and an aversion to heat.

Other symptoms of hypothyroidism  Dry skin and brittle nails  Numbness or tingling in the hands  Constipation  Abnormal menstrual periods

Other symptoms of hyperthyroidism  Muscle weakness or trembling hands  Vision problems  Diarrhea  Irregular menstrual periods

If you think you have symptoms of a thyroid problem, ask your doctor if you should be tested.

Because thyroid disorders can cause changes in menstrual cycle and mood, the symptoms are sometimes mistaken for menopause. If a thyroid problem is suspected, a simple blood test can determine whether the true culprit is menopause or a thyroid disorder – or a combination of the two.

If you think you have symptoms of a thyroid problem, ask your doctor if you should be tested. People with symptoms or risk factors may need tests more often. Hypothyroidism more frequently affects women over the age of 60.

Hyperthyroidism is also more common in women. A family history raises your risk of either disorder.

20

Orientation: www.cansa.org.za

Childhood

CANCERS

It is estimated that at least half of all children with cancer in South Africa are never diagnosed.

Due to a lack of knowledge regarding the disease amongst children, many children are diagnosed too late – when the cancer is already in an advanced stage – thus, diminishing the possibility of successful treatment.

P

ublic awareness regarding the symptoms of childhood cancers is vital. If the cancer is detected early, then the chances of surviving childhood cancer may be as high as 77%. However, many children and teenagers do get cancer but are not diagnosed and pass away.

 Constant infection  A whitish colour behind

the pupil  Nausea which persists or

vomiting without nausea  Constant tiredness or

noticeable paleness  Eye or vision changes –

occur suddenly and persist  Recurrent fevers of un-

known origin Warning signs of children’s cancers (under 15 years) Between 800 and 1 000 South African children under the age of 15 are diagnosed with cancer each year. If detected early, most children can be treated successfully.  Continued unexplained weight loss  Headaches often with vomiting – early night or early morning  Increased swelling or pain in bones, joints, back and legs  Lump/mass in abdomen, neck, chest, pelvis and armpits  Development of excessive bruising, bleeding and rash

causes of cancer in adults are also usually attributable to lifestyle choices, whereas in children, genetic and environmental factors play a dominant role.

Children’s cancers are often placed in the same category as adult cancers. However, it is important to note that there is a vast difference between childhood cancers and adult cancers, because children are still subject to growth spurts within a short period of time, which may result in the cancer spreading faster and more aggressively. This implies that treatment or advice that may work for adults, will not necessarily work for children.

The treatment causes a suppressed immunity in children with cancer that may also lead to long periods of absence from school. The

Also know this  Cancer is NOT contagious or infectious  Cancer is not necessarily terminal  CANSA TLC strives to inform the public and to refer children to the correct specialists for treatment  Pediatric oncology specialists have specialised in children’s cancers and they are equipped to make a diagnosis and to recommend a treatment strategy  An incorrect diagnosis by someone less knowledgeable, can allow the cancer time to build up resistance to treatment – the quicker a child is diagnosed correctly, the better his or her chance of survival

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21  International Childhood Cancer

Awareness month is celebrated in September every year - gold ribbons are worn to help raise awareness worldwide Help reduce your child’s cancer risk  Adopt a balanced family lifestyle that your child will adopt as an adult  Demonstrate sun smart behaviour to your child  Give your child the right to a smoke-free environment at home – second- and third-hand smoke is also harmful!  Avoid known carcinogens in the environment and help your child to identify these  Vaccination against HPV to reduce risk of cervical cancer and Hepatitus strains to reduce risk of liver cancer  Teach your child about his or her body at the appropriate time, so that he or she can identify unusual symptoms later in life.

The quicker a child is diagnosed correctly, the better his or her chance of survival.

NCERS IN SA TOP 10 CHILDREN'S CA SA Boys – Top 10 Cancers – (Excluding Non-Melanoma skin cancers)

SA Girls – Top 10 Cancers – (Excluding Non-Melanoma skin cancers)

1. Leukemia (all leukemias combined) – total diagnoses: 85 2. Hodgkin’s Lymphoma – total diagnoses: 47 3. Bone Cancer – total diagnoses: 44 4. Kidney Cancer – total diagnoses: 36 5. Non-Hodgkin’s Lymphoma – total diagnoses: 35 6. Connective Tissue Cancers – total diagnoses: 34 7. Brain & CNS Cancers – total diagnoses: 29 8. Kaposi Sarcoma – total diagnoses: 27 9. Eye Cancers – total diagnoses: 23 10. Cancer of Unknown Primary (CUP) * – total diagnoses: 23

1. Leukemia (all leukemias combined) – total diagnoses: 55 2. Kidney Cancer – total diagnoses: 48 3. Bone Cancer – total diagnoses: 36 4. Brain & CNS Cancers – total diagnoses: 34 5. Connective Tissue Cancers – total diagnoses: 32 6. Non-Hodgkin’s Lymphoma – total diagnoses: 28 7. Kaposi Sarcoma – total diagnoses: 22 8. Eye Cancers – total diagnoses: 18 9. Malignant Melanoma – total diagnoses: 18 10. Cancer of the Unknown Primary (CUP) * – total diagnoses: 16

* When doctors are unable to find where in the body the cancer first began to grow, it is known as the Cancer of the Unknown Primary (CUP) or Occult Primary Tumour.

Feature: By Deirdre Coetzee, Manager, Intercare Centre for Lifestyle Management

23

THE IMPORTANCE OF A

HEALTHY LIFESTYLE

There is no one specific cause for Type 2 Diabetes – it rather is a complex interaction of numerous genetic risk variants and lifestyle factors.

L

ifestyle interventions such as diet and exercise can reduce the risk of developing diabetes in high-risk individuals by fifty percent. Increased physical activity, following a healthy eating plan, weight control and quitting smoking can be an investment in your health with endless rewards. Experts who study behavioural change agree that long lasting change is most likely achieved when it is self-motivated and rooted in positive thinking. Therefore, to manage diabetes, it is important to prepare yourself for success by setting small goals and taking one step at a time.

The following five steps will help you on your way to successful healthy lifestyle changes.

1. Make feasible plans Decide what you want to change, how and when you want to change it. Set a time limit and have a plan B for anything that can be a stumbling block. For example: “I want to increase my physical activity. I will go for a 20 minute walk twice a week. In case of bad

weather I will walk for 20 minutes in the nearest shopping mall. I will do this for a month and review my success.”

2. Set realistic goals Start small. Don’t make several changes at once and work towards your end goal by setting smaller targets. For example: “I want to lose 20kg over a 12 month period. I will stop drinking Coke for the next month. After a month I will evaluate my success and will add another change to my diet or increase my physical activity.”

3. Change one thing at a time To make a lot of behavioural changes at once can be overwhelming and lead to failure. Choose the change that you are most comfortable with. If your first change attempt is successful, it will motivate you to take on the next one with confidence.

4. Choose a buddy This can be a loved one, friend, colleague or someone that shares the same goal. Sharing

your challenges and successes with someone motivated and positive, can give you the support and understanding that is essential for success.

5. Find professional support Your health team can play a vital role in achieving a healthier you. Minor blunders are normal, but the important thing is to get back on track and to follow through. If you struggle to achieve your goals, consider professional help.

Monitoring is essential to maintain initial lifestyle changes. The Intercare Centre for Lifestyle Management focuses on prevention and management of chronic diseases. Health care professionals such as doctors, diabetes nurse educators, nurses, dieticians, biokineticists, podiatrists, ophthalmologists and clinical psychologists empower patients and their loved ones with knowledge, treatment plans, 24 hour help lines and emotional support to take control of their disease and to prepare them for “living” with diabetes.

Health Advice: By Tirsa Bezuidenhout (RD) SA Nombre Sano Dieticians, Intercare Gonubie

24

WHY

Healthy doesn’t

happen at the office

“I don’t get time to eat!”, “I don’t get time to exercise” or “I’m a stresseater”... excuses, challenges or frustrations all largely contribute to the difficulty in reaching and maintaining a healthy bodyweight especially at the office or place where you work.

S

tandard guidelines agree that a healthy diet requires a person to eat small amounts throughout the day. However, this is often interpreted that one should skip meals, which in turn affects our perception of what a ‘small meal’ constitutes. Remember that small, regular meals imply meals which are 3-3½ hours apart, starting with breakfast, and which are generally only enough to fit in the face of a dinner plate or side plate. Eating infrequently (e.g. a late breakfast or eating only twice a day) leads to a lower metabolism, which means that our bodies burn energy at a lower rate.

In addition to this, a great majority of products available to us are processed or refined in some way – they contain extra fat salt and/or sugar for

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25

Lunch snacks ideas

TOP TIPS

 60g raw nuts and dried fruit (e.g. peanuts and raisins), but be sure to confirm that it is the raw (unprocessed) version

 340ml can artificially sweetened cold drink

 60g biltong  3 whole grain crackers with peanut butter

 2 cups air-popped popcorn (preferably homemade)

 1 fruit  1 small tub of plain yoghurt

 Chicken mayonnaise sandwich

 Egg and salad sandwich  Chicken strips in a pita bread with carrot sticks

 Leftover beef or pork stir-fry  Chicken salad (using leftover chicken or smoked chicken breast)

 Mince in a whole grain bread roll

 Whole grain crackers with cottage cheese and salad

 Gypsy or Hickory ham in a bread roll with cherry tomatoes

processing and preservative purposes. This adds extra energy (kilojoules) to our diet, which is problematic because we only lose weight when the energy we consume is less than the energy we burn. It should be emphasised, though, that gaining weight does not result from consuming extra energy in a single serving of a single product on a specific day.

The problem is the little bit of extra e nergy in every product, consumed continuously over a long period of time. This is especially significant when our metabolism is not running at an optimal rate and our daily exercise constitutes walking in and out of the office.

So how do we address this issue? Remember the following tagline: “the most expensive part of eating healthy is the time that it costs to plan and prepare meals.”

The advantages of planning meals properly and preparing most meals yourself include:  Using leftovers (budgetfriendly and healthier preparation methods)  Control over the portion size and preparation method of meals (a

chicken, mayonnaise sandwich prepared at home is usually much lower in kilojoules than a store-bought version)  Limited famish-driven trips to the nearest store for quick meals or snacks, which invariably leads to buying chips, cold drinks, pies and hamburgers  It is easier to consume a variety of food groups (and therefore nutrients) Exercise is also an essential part of a healthy lifestyle.

Although long working hours create a challenge, keep in mind that weekends are a great time to incorporate some kind of activity. One needs to be practical about exercise – the chance of attending gym is diminished when one does not enjoy indoor activity, so find a walking/running club. If motivation is a problem, find an exercise class in your area.

Often these types of activities can be found in the areas surrounding your office and it could be a practical way to avoid traffic once or twice a week. The benefit of your metabolism and weight is

only the beginning – the real benefit is in your soul.

Keep in mind that old habits die hard and it will take both a dedicated and consistent effort to make these changes, however, they are certainly worth it – in this case the proof is not in the pudding, but in the wallet and waist circumference.

Exercise is also an essential part of a healthy lifestyle.

Although long working hours create a challenge, keep in mind that weekends are a great time to incorporate some kind of activity

Eating tips:  Eat breakfast before or by 8am (even if it is at the office)

 Take snacks and lunch meals to work

 If you will not be able to prepare lunch, plan exactly what you will buy from which shop

 Try to include some protein in lunch (e.g.

leftover chicken/gypsy ham/tuna). This will avoid a meal with an excess of starch

 Make it practical – prepack meals the previous evening if you are a late-riser

 Use a lunch-cooler bag – no one wants to carry three lunch boxes,

alternatively, look forward to a soggy tomato sandwich

 Do not consider sweets/ crackers/cold drinks as an option when you have to buy snacks

 Do not rely too heavily on fruit – an apple a day may keep the doctor away, but large quantities



or a large fruit salad can tip the scale the wrong way. It is advisable to have two to three portions of fruit throughout the day and try to include vegetables as well (e.g. salad at lunch, carrot sticks or cherry tomatoes) and do not eat more than one fruit at a time.

Drink water!

26

Travel health

Travel HealTH

Travelling healthy and staying clear in malaria and yellow fever areas is vital. Don't risk your life unnecessarily, but use our guide to make sure you stay informed of these two deadly diseases.

PREVENTION OF

Yellow Fever

Yellow fever is a viral illness caused by the bite of a mosquito carrying the yellow fever virus. The infection is only passed from mosquito to human – there is no human-to-human transmission.

T

he disease received its name from the yellow discoloration (known as jaundice) to some patients' skin. Yellow fever can cause only mild illness – with only fever and headache – or it can cause a much more serious illness, with damage to every major organ system (heart, kidneys, liver) and eventually massive bleeding (hemorrhage) due to liver failure.

Who's at risk?

 Travellers to (and inhabitants of)

endemic areas.  Travellers to (and inhabitants of)

tropical rain forests.  Anyone in these areas who is

unvaccinated.  Anyone in these areas working

outdoors at dawn or dusk or those who sleep without a mosquito net.  There is a risk that a traveller to an endemic area could return with yellow fever and while person-toperson contact is not contagious, an infected traveller could reintroduce yellow fever back into the local mosquito population.

Prevention International law requires travellers

crossing the borders of countries where yellow fever is endemic to have yellow fever vaccinations. A safe and highly effective vaccine prevents yellow fever.

Yellow fever is known to be present in sub-Saharan Africa and parts of South America. If you plan to travel in these areas, talk with your doctor at least 10 days, (but preferably three to four weeks), before you depart.

After vaccination you will be issued with a yellow fever certificate which only becomes valid 10 days after vaccination and stays valid for 10 years.

Side effects are usually mild, lasting five to 10 days, may include headaches, low-grade fevers, muscle pain, fatigue and soreness at the site of injection.

More-significant reactions such as developing a syndrome similar to actual yellow fever, inflammation of the brain (encephalitis) or death, can occur, most often in infants and older adults. The vaccine is considered safest for those between the ages of nine months and 60 years.

Talk to your doctor about whether the yellow fever vaccine is appropriate if your child is younger than nine months, if you have a weakened immune system (immune compromised) or if you're older than 60 years.

Sources: www.skinsight.com/atlas/yellowFever.htm; www.mayoclinic.com; www.who.int/mediacentre/yellowfever

Mosquito protection Besides vaccination you can protect yourself against yellow fever by protecting yourself against mosquitoes.

To reduce your exposure to mosquitoes:  Avoid unnecessary outdoor activity when mosquitoes are most active.  Wear long-sleeved shirts and long pants when in mosquito-infested areas.  Stay in air-conditioned or wellscreened housing.  If your accommodations don't have good window screens or air-conditioning, use bed nets.

Nets that have been pre-treated with insecticide offer additional protection.

To ward off mosquitoes with repellent, use both non-skin repellent such as permethrin on clothing, shoes, camping gear and bed netting and skin repellent (products with the active ingredients DEET, IR3535 or Picaridin). Keep in mind that chemical repellents can be toxic – use only what is needed for the time you'll be outdoors. Don't use DEET on the hands of young children or on infants

Signs and symptoms

            

Fever Chills Vomiting Headache Muscle aches Lower-back pain Sensitivity to light Dizziness Loss of appetite Red eyes, face or tongue Abdominal pain Bleeding from the nose, eyes and mouth Brain dysfunction,

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 

including delirium, seizures and coma Yellow color to the whites of the eyes (jaundice), caused by liver failure Lack of urine output, caused by kidney failure Internal bleeding caused by liver failure (hemorrhage) Slow heart rate Death

under two months of age. Instead, cover your infant's stroller or playpen with mosquito netting when outside.

According to the Centres for Disease Control and Prevention, oil of lemon eucalyptus, a more natural product, offers the same protection as DEET when used in similar concentrations. But these products should not be used in children younger than age three.

Treatments and drugs No antiviral medications have proven helpful in treating yellow fever. As a result, treatment primarily consists of supportive care in a hospital. This includes providing fluids and oxygen, maintaining adequate blood pressure, replacing blood loss, providing dialysis for kidney failure and treating any other infections that develop. Some people receive transfusions of plasma to replace blood proteins that improve clotting.

If you have yellow fever, your doctor will likely recommend that you stay inside, away from mosquitoes, to avoid transmitting the disease to others.

Once you've had yellow fever, you'll be immune to the disease for the rest of your life.

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FACT FILE

Malaria

KEY FACTORS

Malaria is a life-threatening disease caused

by Plasmodium parasites that are transmitted to people through the bites of infected mosquitoes.

There are four parasite species that cause malaria in humans – Plasmodium falciparum, Plasmodium vivax, Plasmodium malariae and Plasmodium ovale.

Malaria is, however, preventable and curable.

Symptoms Malaria is an acute febrile (feverish) illness. In a non-immune individual, symptoms appear seven days or more after the infectious mosquito bite. The first symptoms – fever, headache, chills and vomiting – may be mild and difficult to recognise as malaria. If not treated within 24 hours, P. falciparum malaria can progress to severe illness often leading to death. Children with severe malaria frequently develop one or more of the following symptoms: severe anaemia, respiratory distress in relation to metabolic acidosis or cerebral malaria. In adults, multiorgan involvement is also frequent.

Risk groups  Young children  Non-immune pregnant women  People with HIV/AIDS  International travellers from nonendemic areas – no immunity.  Immigrants from endemic areas and their children from non-endemic areas and returning home.

Diagnosis and treatment Early diagnosis and treatment of malaria reduces disease, prevents deaths and contributes to reducing malaria transmission. The best available treatment, particularly for P. falciparum malaria, is an artemisininbased combination therapy (ACT).

The World Health Organisation (WHO) recommends that all cases of suspected malaria be confirmed using parasite-based diagnostic testing before administering treatment.

Treatment solely on the symptoms should only be considered when a parasitological diagnosis is not possible.

Prevention There are currently no licensed vaccines against malaria or any other human parasites, but anti-malarial medicines can be used to prevent malaria. For travellers, malaria can be prevented through chemoprophylaxis, which suppresses the blood stage in malaria infections, thereby preventing malaria disease.

Credits: World Health Organization

During the incubation period – first three to six days after you've contracted yellow fever, you won't experience any signs or symptoms. After this, the infection enters an acute phase and then also, in some cases, a toxic phase that can be life-threatening. Symptoms include:

Remember: Prevention is better than cure. Contact your nearest Intercare Medical & Dental Centre for the prevention and treatment of malaria – www.intercare.co.za.

Top 10 TravelGround: Roseanna McBain – www.travelground.com

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ICA ...

FR RESORTS IN SOUTH A

Resorts are generally known for their array of activities, fantastic cuisines and a stay that goes a step beyond being just a place to lay your head down at night. Choose between the top ten resorts around South Africa that include scenery such as lush forests, hills, sand beaches and rivers.

1 Club Mykanos Resort, Langebaan, Western Cape Best for: Families, luxurious R&R, beach access Average price: R1 350 per unit (4-sleeper)

The Mediterranean inspired Club Mykanos Resort is ideal for families after a luxurious stay. Giant chess sets, a children’s club, numerous restaurants and swimming pools and a health and leisure centre are but a few facilities to keep you occupied during your stay. Indulge in sunset cocktails, laze by the pool, or spend some time relaxing in the Jacuzzi, sauna, gym or spa. The accommodation consists of one or twobedroom self-catering apartments that include a kitchen, lounge and a balcony with braai facilities.

Breede River Valley Resort and Lodge, Witsand, Western Cape Best for: Couples, whale watching, winelands Average Price: R500 per person (2-sleeper unit) For couples after sophistication and seclusion the Breede River Valley Resort and Lodge is perfectly tailored for privacy. They offer gorgeous rooms overlooking the

Breede River and have a variety of friendly local birds who visit daily. The town of Swellendam and nearby wine routes are close enough to enjoy a classy afternoon out, while the whale watchers paradise of St Sebastian Bay and De Hoop Nature Reserve are within driving distance for day trips.

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Issue 07 | 2014/15

3 Cheerio Trout Fishing Holiday Resort, Magoebaskloof, Limpopo Best for: Guys' weekend away, fishing, adventure Average price: R650 per unit (3-sleeper) At the Cheerio Trout Fishing Holiday Resort, outdoor action and adventure are the norm, which makes them well-suited for a guys' weekend away. You’ll be spoiled for choice on a daily basis regarding what to do first – be it trout fishing,

4

The Cavern Drakensberg Resort & Spa, Bergville, KwaZulu-Natal Best for: Couples and families, R&R in nature Average price: R880 per person (2-sleeper room) The Cavern Drakensberg Resort & Spa is ideal for nature loving couples and families and provides outstanding views of the lush surroundings. Unwind at the spa, have a picnic on the lawns, go horse riding on the almost-endless plains and hike to nearby rock formations. The spacious, luxury rooms on offer are fitted with king-size beds, desks, balconies, en-suite bathrooms and complimentary tea and coffee.

hiking, mountain biking, tennis, swimming or bird watching.

Engage in area exploration and visit the Agatha National Forest and Tzaneen dam or go quad biking, golfing, kloofing, tubing and even play paintball at associated partners nearby.

The accommodation provided is cosy but basic with braai areas, self-catering kitchens and single beds.

5

Banana Beach Holiday Resort, Port Shepstone, KwaZulu-Natal Best for: Friends, beach fun Average Price: R425 – R670 per unit (4-sleeper) One of the most cost-effective, self-catering spots around is Banana Beach Holiday Resort and it’s geared for those after some sun, sea and sand. Here, you can relax in a homey environment with direct access to a beach boardwalk and stay in a thatched Rondavel or chalet. The units available range from 4-sleepers right up to a 10-sleeper house and all come equipped with basic self-catering supplies, lounges, bathrooms and verandas with braai facilities and sea views.

Aan de Vliet Holiday Resort, Hazyview, Mpumalanga Best for: Outdoor lovers, wildlife viewing, proximity to area adventures Average Price: R440 per person (2-sleeper) Aan de Vliet Holiday Resort is a convenient stopover for outdoor lovers who will be visiting the Kruger National Park. Nearby adventurous activities include ziplining, hiking, abseiling, river rafting, golf and more. The holiday resort lies on the banks of the Sabie River and offers thatched cottages and rondavels which will suit budget travellers.

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TravelGround

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7

8 Boereplaas Holiday Resort, Vryburg, North-West

The Kingdom Resort, Pilansberg, North-West Best for: Couples, game viewing Average Price: R895 per unit (2-sleeper)

Best for: Family-friendly atmosphere, farm stay, game viewing Average Price: R470 per unit (2-sleeper) The Boereplaas Holiday Resort provides a homey stay environment and the hosts have a knack for making guests feel like long-lost family members. The rooms available are basic but clean and range from 2-sleeper units to chalets which can accommodate groups of up to eight people.

Boereplaas has a few self-catering flats for those who prefer to cook, though hearty country fare is served daily at the on-site restaurant. A swimming pool, games room and cycling trail will keep you entertained and game viewing is available on-site.

They will happily host travellers who bring their pets, provided the pets are kept under the control of their owners at all times.

10

Cape St Francis Resort, Eastern Cape Best for: Beach fun, luxury Average price: R508 per person (4-sleeper cottage)

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Gulu Private Resort, Winterstrand, Eastern Cape Best for: Nature lovers, twitchers

Within the Pilansberg National Park lies Kingdom Resort, an incredible mini-village styled accommodation that’s only two hours outside of Johannesburg. With beautiful facilities that are family-friendly, game that freely roams the park, swimming pools, jungle gyms, games rooms for the children and complimentary shuttles to Sun City, there’s no reason not to visit!

touches of African décor, and twin/king size beds with luxurious linen. Breakfast is a heavenly affair served on their deck, with a cold buffet that includes fruit, meats and cheeses, followed by a cooked breakfast.

Average price: R440 per person (2-sleeper) The Gulu Private Resort is set 20 minutes outside of East London and is the idea rest and relaxation with views of the Gulu River, islets and indigenous forests. Stay in one of their cosy two-sleeper units which have a country styled interiors and

If you’re after a luxury stay right on the beach, then you will love what Cape St Francis Resort has to offer. From spa treatments and balconies overlooking the waves rolling to shore, to a sparkling swimming pool you can relax next to, this accommodation perfectly suits almost every budget and stay-type. The standard Club Break Rooms offer private verandas, stylish décor, satellite television and a communal swimming pool. The Village Break cottages are only 300m away from the beach and provide fully-equipped kitchens and private gardens, while the luxurious Beach Break Villas are right on the beach front and have private swimming pools.

Dia an 8-1 So po

Feature: By Dr Johan Hartshorne, Dental practitioner, Intercare Medical & Dental Centre, Tyger Valley, Visiting Professor, Department of Periodontics and Oral Medicine, University of Pretoria.

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Uncontrolled gum disease

& diabetes A COLLECTIVE HEALTH RISK?

Uncontrolled diabetes and periodontal (gum) disease are a primary cause of disability and important predictors of increased health costs, serious complications and poor quality of health. Both conditions are very common and are going largely unnoticed by a large sector of the population.

What is the link between periodontal (gum) disease and diabetes?

Both conditions are chronic and share the same preventable biological risk factors such as high blood pressure, high blood cholesterol, overweight, depression and psychological stress and common lifestyle factors such as poor oral hygiene, an unhealthy diet, physical inactivity, smoking and alcohol consumption. These common risk factors influence the initiation, progression and severity of both conditions. More importantly, they have a mutual relationship, affecting each other negatively.

Harmful outcomes of uncontrolled

affects Diabetesated an estimf the 8-10% o ican South Afron. populati

diabetes, such as increased risks of heart disease, stroke and early mortality, are more likely in the presence of periodontitis.

For example, severe periodontitis is associated with a threefold increase in the incidence of end-stage renal disease in diabetes compared to patients without diabetes. Patients with diabetes are three to four times more likely to have severe periodontal disease and the severity of periodontitis is associated with poor glycaemic control. If the infection persists, it can spread to the underlying bone, causing destruction of the bone that anchors the teeth, eventually resulting in loss of teeth.

Complicating this situation is the fact that infections don’t resolve as quickly in people with uncontrolled diabetes. This

is because uncontrolled diabetes weakens white blood cells, which are the body’s main defense against bacterial infections that can occur in the mouth (and the rest of the body). Besides impairing white blood cells, another complication of diabetes is that it causes blood vessels to thicken, which slows the flow of nutrients to and waste products from body tissues, including the mouth. When this combination of events happens, the body's ability to fight infections is reduced.

Studies have also shown that controlling blood sugar levels lowers the risk of major organ complications of diabetes such as eye, heart and nerve damage, thus, controlling diabetes will also protect against the development of oral health problems.

Know your risk  If you have periodontal disease, have yourself screened for diabetes.

 If you have diabetes, keep your blood

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sugar as close to normal as possible - periodontal disease appear more, is more severe and take longer to heal in diabetic patients.

Brush your teeth at least twice a day and floss at least once a day.

Schedule regular dental cleanings.

Look for early signs of gum disease and report any warning signs of gum disease to your dentist.

Make sure your dentist knows you have diabetes.

Recipe: source – www.active-wear.co.za (lorna jane)

Mini

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YUM… It just melts in your mouth!

This is another winning, healthy but yummy combination.

chocoberry

cupcake

Ingredients  1 large egg white  1 tbs of raw coco powder  ½ tbs of raw coco chips  ¼ mashed banana  1 tsp baking powder  1 ml Solal “Naturally Sweet” sweetener/

sweetener of choice Peanut butter filling:  1 heaped tbs no added salt/sugar peanut butter  1 tbs of vanilla whey protein powder

Method 1

Whisk all chocolate cake ingredients together until smooth.

2

Spray a microwave-safe mug with non-stick cooking spray.

3

Place mixture in mug and cook in microwave for 1-1.5 minutes.

4

Turn the mug upside down so that the cake slips out and allow it to cool down on a cooling rack for 5 minutes.

5

Heat peanut butter in microwave for 30 seconds.

6

Add vanilla whey protein powder to peanut butter and mix well.

7

Once chocolate cake has cooled, cut it in half and place the peanut butter filling in between the two layers.

8

Lastly top the cake with remaining protein peanut butter sauce.

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