Health Mag - September 2021

IMAGE: PIXABAY

HEALTH SEPTEMBER 2021

Celebrate your health and heritage

Editor’s note

CONTENTS

LAST month, I successfully summited Mount Kilimanjaro in Tanzania, what a beautiful experience. Life-changing and extremely challenging, yet rewarding.

It took us five days to successfully summit the highest peak in Africa. We walked between six to seven hours each day to get to our next overnight base camp and closer to the peak.

It was not a difficult hike physically, apart from the high altitude. But it took energy to tackle each day, so our diet was key in helping us perform at our best.

Our daily food intake was very high in carbs, good fats, and protein. Most of these were found in indigenous and organic products that the local chef brought to the mountain.

Most meals included yams commonly known as Amadumbe or “potato of the tropics” (Colocasia esculenta) in South Africa. These became one of our biggest sources of protein throughout the hike. As hard as it was to have this for breakfast, we knew we had to. We alternated between two types: a red one and a white one, which was quite similar to Amadumbe. We also ate ugali, a type of maize flour porridge. It was made softer to add to oats every day: I’m not a breakfast person but I’m grateful for that. It fueled me the whole day and kept me fuller for longer, I hardly snacked throughout the day.

While our diet was very high in carbs and protein, I came back with some kg’s off. The biggest lesson I learned was the importance of adding indigenous plants and having less processed meat in our diet.

In fact, it reminded me of the diet I used to follow when I visited my granny. The results of such were evident in my skin, hair and I was strong enough to walk for hours without being exhausted.

As we celebrate Heritage month, this issue is here to make sure you choose the healthy route in celebrating this month and help you understand our indigenous vegetables and the health benefits that come from adding this to your lifestyle.

We also look to heritage-friendly activities that are healthy and fun heritage exercises that will guarantee fun and new dance skills.

No matter what heritage month means to you, remember that choosing a lifestyle that is healthy may be the best thing for your family and your loved ones.

3 Healthy Heritage Day

Viwe

6 Why local food is lekker 8 Indigenous vegetation 11 African active wear 14 Dance heritage 15 Buchu’s benefits 16 Wonderful Rooibos 17 Heritage Day mental health 18 Four ways to celebrate the Heritage Day weekend

CONTACT US PUBLISHER Vasantha Angamuthu vasantha@africannewsagency.com HEALTH EDITOR Viwe Ndongeni-Ntlebi viwe.ndongeni@inl.co.za LIFESTYLE EXECUTIVE EDITOR Nelandri Narianan nelandri.narianan@inl.co.za DESIGN Juanita Minshull juanita.minshull@inl.co.za Tanya Fynn tanya.fynn@inl.co.za PRODUCTION Renata Ford renata.ford@inl.co.za BUSINESS DEVELOPMENT Keshni Odayan keshni.odayan@inl.co.za SALES Charl Reineke charl.reineke@inl.co.za ENQUIRIES info@anapublishing.com

ENJOY a healthy feast this Heritage Day. | LEE MYUNGSEONG Unsplash

A healthy Heritage Day With health being a priority during the pandemic, try tasty veggies and lean meats on the braai Viwe Ndongeni-Ntlebi

IN THE spirit of putting a spotlight on our heritage, there is nothing that hits closer to home than healthy hearty meals to enjoy with your loved ones.

On Heritage Day, also known as Braai Day, South Africans are encouraged to celebrate the great diversity of cultures, beliefs and traditions that make up our nation.

The day is characterised by friends and families getting together, cooking and sharing meals. It also serves as an opportunity to share and pass on cultural and nutritional knowledge and skills.

Wilmi Hudsonberg, a spokesperson for Pharma Dynamics, says “many of the

meals we share are around a fire but are often accompanied by food that’s not healthy for our hearts”.

Hudsonberg advises choosing proteins wisely – lean meats, such as fish and skinless chicken breast instead of too much red meat. If you do opt for red meat, rather buy loin or tender cuts and remove visible fat before cooking.

“Marinate or rub meat with saltfree spices and lemon which add amazing flavour and will reduce the need for salt, which heightens your risk of hypertension. Use chilli, cumin, garlic, cinnamon, black pepper, paprika, thyme or rosemary for a lip-licking taste.

“Fill up your plate with grilled

vegetables, salads and side dishes.

The more colour you add, the better. In South Africa, we have a great selection of fruit throughout the year so be sure to add these to the braai menu. Meat and veg sosaties (kebabs) are always a hit. Add red, green or yellow peppers, butternut, baby marrows, eggplant, mushrooms and onions to the skewer and brush with healthy oil before grilling,” advised Hudsonberg.

“When preparing salads or side dishes, don’t drown them in salty sauces or heavy store-bought dressings.”

Pick n Pay dietitian Juliet Fearnhead shares these tips and hacks for healthy sides and veggies:

◆ Wrap sweet potato and butternut in foil and toss them into the coals – these veggies are loaded with fibre, B vitamins and Vitamin C. ◆ Pre-boil mealies until just tender then place on the braai until charred on the outside and sprinkle with chilli flakes. ◆ Take a bunch of trimmed asparagus, toss with a little olive or canola oil, lemon juice, salt and pepper and pop on the braai for 2-3 minutes.

Asparagus is a nutrient-packed vegetable. It is a very good source of fibre, folate, vitamins A, C, E and K, as well as chromium. ◆ Add vegetables to kebabs – peppers, mushrooms, baby marrows and brinjals marinated in lemon juice and balsamic vinegar

BRAAI a selection of healthy vegetables.

work perfectly. Remember to presoak wooden skewer sticks for 30 minutes to prevent the ends from burning. ◆ Consider healthy toppings over ice cream, such as chocolate bananas or fruit salad. Grilled fruit is also delicious! The natural sugars caramelise in the high heat, which makes it extra sweet and flavourful.

Healthy food does not have to be boring, here are recipes that will make your braai day memorable.

vegan and gluten-free.

Serves: 4-6

Avocado Braai Salad Some people may be looking for a cheat meal on Braai Day. But that doesn’t mean that healthy meals should go out the window. This side is one of the perfect ways to stay healthy without feeling like you are eating rabbit food. It is also

Method Make the dressing by combining all the ingredients in a screw-top bottle and shaking to combine.

In a small bowl marinate the red onion for 5-10 minutes in the dressing.

Arrange the avocado on a platter, with the naartjies and nuts, and pour the dressing and marinated onions over the salad.

Serve immediately. | RECIPE

Dressing ingredients ¼ cup honey ¼ cup cider vinegar ¼ cup poppy seeds Salad ingredients 1 red onion, sliced 6 ripe avocados, peeled and sliced 2 naartjies, broken into segments 100g caramelised pecan nuts

FROM SOUTH AFRICAN AVOCADO GROWERS’ ASSOCIATION.

Colourful slaw with ginger & peanuts Dressing ¼ cup (60ml) olive or canola oil 3 tbs (45ml) red grape or apple cider vinegar 2 tbs (30ml) soy sauce 4 tsp (20ml) finely grated fresh ginger 1 small red chilli, seeded and finely chopped (optional) 3 tbs (45ml) chopped fresh coriander or parsley ¼ cup (60ml) finely chopped unsalted peanuts lemon juice and black pepper to taste Salad 500ml (2 cups) each shredded white and red cabbage (or more white) 1 large spinach leaf, shredded 2 carrots, peeled and coarsely grated ¼ cucumber, quartered and thinly sliced 1 medium pineapple, quartered and thinly sliced

FLAVOUR lean meat with herbs and spices rather than relying on salt. | ALLEKSANA Pexels

1 celery stalk with the leaves, thinly sliced ½ red or green pepper, seeded, quartered and thinly sliced Method Dressing: Stir all the ingredients together in a mixing bowl.

Salad: Mix all the slaw ingredients together in a large bowl.

Pour the dressing over and toss well. Let the salad to stand for 10 – 15 minutes before serving to allow it to marinate.

Tips 1. This dressing can be used as a marinade for fish, chicken, pork or veggies.

2. Add toasted coconut to the dressing instead of the peanuts.

3. Serve with steak or leftover braaied chicken in whole-wheat rolls or pitas. | RECIPES FROM COOKING FROM THE HEART’S SPECIAL BRAAI EDITION

Chicken feet by Nomfundo Mcoyi Chicken feet have long been loved by many South Africans and in recent years they have increasingly been used as low-calorie snacks.

This trend has been made popular by social media users who post chicken feet recipes on keto and Banting groups as inexpensive snack options. One of Icebolethu Group chief executive Nomfundo Mcoyi’s favourite dishes to prepare is chicken feet with steamed bread.

This is a dish that brings back memories of her grandmother, who used to prepare a similar dish whenever the family came to visit.

Mcoyi finds that through this dish she not only relives her childhood, she passes those memories on while creating new ones with her children and family.

Ingredients 1kg chicken feet 2 onions, finely chopped 2tbs olive oil 2tbs chicken stock 1tsp curry powder

1tsp turmeric 1tsp garam masala 1tsp paprika 3tbs Worcestershire sauce 1 cup of water Method Heat the oil in a large saucepan and fry onions until brown.

Add dry ingredients – curry powder, paprika and turmeric.

Add chicken feet, chicken stock and Worcestershire sauce and combine. Allow to fry for 2 – 3 minutes.

Add a cup of water and boil for 35 – 45 minutes.

Bacon, Veg and Pap Skewers (Makes 12) Chicken stock 2ml salt 330ml maize meal 125ml chopped fresh parsley 1 red pepper, cubed

1 red onion, cut in wedges 6 baby marrows, sliced in 1cm rounds 400g smoked pork rashers, cut in cubes 30ml olive oil, for brushing salt and pepper Method In a pot, bring the chicken stock and salt to the boil. Whisk in the maize meal until smooth, add the parsley and cover. Simmer for 30 minutes, stirring occasionally.

Allow to cool before rolling into balls.

Thread on to skewers with the prepared vegetables and pork rashers. Place on a baking tray, brush with olive oil and season with salt and pepper.

Roast in a preheated oven at 180°C for 20 minutes until bacon is cooked.

Serve immediately

EATING LOCAL IS LEKKER As we celebrate Heritage Month, Roxanne McLean, the owner of Founder Foods, encourages us to pay more attention to where our food comes from and choose to support South African producers LIFESTYLE REPORTER

LOCAL is lekker and healthy: Why eating locally-grown food is a healthier choice.

As we celebrate Heritage Month, Roxanne McLean, the owner of Founder Foods, encourages us to pay more attention to where our food comes from and choose to support local producers.

“Thirty years ago we ate almost

entirely locally grown food. But, over time, our diet has changed and we no longer eat the variety of locally grown foods we used to. At the same time, our rates of diabetes, heart disease, cancer and obesity have increased tremendously. When it comes to healthy food choices, we need to pay more attention to where our food is coming from,” says McLean.

SOURCE locally-grown produce. | RABIA JACOBS Unsplash

Here are seven reasons why eating local food is a healthier choice: 1. Local foods are simpler foods: Processed foods generally require large amounts and a variety of imported ingredients combined in one product. The only way to be sure of where your food is coming from is to ditch the processed foods and opt for singleingredient, natural wholefoods

with clearly disclosed origins.

Moving from processed foods to natural wholefoods is automatically a healthier food choice for your family.

2. Local foods are more likely to be safer: The more steps, handling and transport in the food system the more risks there are for contamination or damage. If there are more risks, more chemical additives are required to maintain the quality. Eating local wholefoods results in fewer steps, less handling, less risk and fewer additives.

3. Local wholefood is more nutritious: With a shorter time from farm to table and less distance to travel, the more local the food, is the more the nutrient value is retained.

4. Local food has more flavour: When comparing the same fresh foods grown in similar conditions, foods that have to travel over long distances have to be picked in advance and left to ripen in transit or storage. The shorter the period from farm to table and with less time in transit and storage, fresh foods can be left to ripen in the field, delivering more flavour and nutrition.

5. Eating local means eating with the seasons: When you are conscious of the benefits of eating local, you learn to eat more with the seasons. Eating seasonally means you are always eating the freshest, most nutritious food.

6. Local food has less chance of food fraud: In order to detect food fraud, you have to understand how a product is grown and produced.

With just a few phone calls, or a trip to a local farm, you can find out everything you need to know about locally grown food. Even if you aren’t able to investigate yourself, you would certainly be able to find someone who has. Anyone who sells natural wholefoods should be able to tell you about the food production process. When you eat imported foods all this information isn’t as

LOCAL produce benefits the environment. | MORGANE LE BRETON Unsplash

accessible or widely known. With imported foods, we are at the mercy of the trader to pick up things that shouldn’t be there.

7. Local food benefits the environment: Local food means less transport, less processing, less packaging, fewer additives, less waste, fewer resources. You are also more likely to get local food with less or even without packaging.

Protecting the environment requires minimising our waste and

resources. Eating local is an overall better choice for the environment.

“With an agriculture sector that produces all major grains except rice, all major vegetable oils except palm oil, all our fruits and vegetables as well as a huge range of nuts, wines and other products, it is not only possible to eat entirely locally grown food, it is becoming necessary – for our own health and the sake of our economy,” says McLean.

AMADUMBE have a low glycemic index. | PIXABAY

Nutritional values and health benefits of

INDIGENOUS PLANTS VIWE NDONGENI-NTLEBI viwe.ndongeni@inl.co.za

SOUTH Africa possesses a huge diversity of indigenous food crops, which includes grains, leafy vegetables and wild fruit types.

These crops are produced and found growing in the country under various weather conditions.

Most of these crops are wild-harvested, while a few are cultivated, mostly to sustain rural families.

The nutrients composition, especially micronutrients, are important for healthy functioning of the body. Some of the

vegetation found in South Africa include provide the following: Iron: for growth and development, some hormone production and carries oxygen to the body cells.

Magnesium: strong bones, improves sleep, reduce depression, lower blood pressure and helps with exercise performance.

Calcium: bone health, functioning of muscles, heart and nerves.

Copper: immune health support, helps with making red blood cells.

Phosphorus: strong bones and teeth, helps the body use

and store energy from fats and carbohydrates.

Protein: it is important for growth, is a building block of bones, muscle, skin and cartilage, used to build and repair body tissues, carries and delivers oxygen in the body, it makes antibodies that help the body fight off infections.

Generally, the bitter leaves have high phytonutrients which are beneficial for gut health. They also have anti-cancer, anti-oxidant and anti-inflammatory properties Registered dietitian and Association for Dietetics in South Africa, Mpho Tshukudu shares

common indigenous plants and what nutritional value they bring.

Colocasia esculenta (Amadumbe) They are low glycemic index – the sugars rise and fall slower, making you fee fuller for longer.

This is ideal for diabetics and those who are watching their weight.

It contains plant sterols, that may be beneficial to diabetic and hypertensive patients.

They have higher protein and amino acids (9%) than any other root crop. Potatoes have 1.9% protein and sweet potatoes have 1.7% protein.

They are also high in fibre.

Micronutrients: Magnesium, potassium, iron, vitamins A, B1, B2 and C. Vigna unguiculata (cowpea) The leaves have 4.7% protein.

Micronutrients: Vitamins C – A portion of 100g provides an adults with 50% of the daily requirements.

Phosphorus.

Black nightshade (Solanum retroflexum) The edible parts are tender shoots, leaves and berries.

The nutritional information is on fresh leaves and tender shoots.

Micronutrients: They have more Iron, calcium, magnesium and copper than commonly consumed exotic vegetables such as spinach, kale, mustard green, rapini and Swiss chards.

Macronutrients: They have more protein (6%) than other African traditional vegetables such as pumpkin leaves, pigweed, Jew’s mallow, tsamma melon leaves, spider flower and black jack.

Spider plant (cleome gynandra) Protein Micronutrients: Beta-carotene (precursor to vitamin A), folic acid, vitamin C, calcium and iron.

SOUTH Africa grows diverse indigenous vegetation. | ANAYA KATLEGO Unsplash

‘Healthy living is only possible on a healthy planet’

BEKO brings healthy living to your home

THE Covid-19 pandemic has changed the way we live, shifting many families’ priorities and household needs. Many consumers have shifted towards making healthy living convenient. Now more than ever, the health-forward are looking for brands that support families in making healthy choices.

Which is why brands such as Beko are valuable to the South African market: making healthy living convenient for consumers via a wide range of appliances, supporting families to make healthy choices, promising convenience and products that are able to reduce your carbon footprint, and give many families 99% protection from bacteria and viruses.

Beko is the international home appliance brand of Arçelik, operating in more than 140 countries worldwide. Beko is a leader in home appliances across Europe and is the No 1 Free Standing appliance

brand in the UK. Recently, this environmentally conscious brand launched stand-alone stores at the Design Quarter in Fourways, Johannesburg, and at The Crescent in Umhlanga, Durban, and will soon expand to other regions, helping many South Africans live healthier lives.

“Beko has been focusing on healthy living for years, raising awareness and developing products that make healthy living possible and convenient.

“Now the brand’s mission is ‘healthy living is only possible on a healthy planet’. Every action people take to be healthy depends on the planet’s health as well.

Beko is committed to protecting our Mother Earth by designing and manufacturing energy-efficient products and investing in resource efficiency in production,” says Rajan Gungiah, the brand’s regional marketing director in Sub-Saharan

Africa. “The pandemic has also prioritised physical and mental wellbeing with consumers seeking products that will encourage a healthier lifestyle,” he adds.

Diet plays a big part in a healthy lifestyle. Foods that include vegetables, fruits, healthy fats, and omega-3 fatty acids, are key to living a healthy life. But with many people decreasing their grocery runs, finding products that keep food fresh for longer is important.

Food preservation technologies like Beko’s EverFresh+ refrigerators regulate temperature and humidity controls to minimise condensation, keeping fruit and vegetables fresh for up to three times longer for up to 30 days, so you have all the healthy ingredients when you need them.

Be mindful when choosing products for your home as we spend most of our time at home.

It’s important to make your home healthier.

CultureFit

CultureFit

Pfeka

BOLD, ACTIVE, AFRICAN Get in shape and be culturally conscious with these talented local activewear designers Sacha van Niekerk CELEBRATE the beauty of our continent with activewear brands that are all about culture, diversity and bold African prints.

Siko Republik

CultureFit www.culturefitclothing. com Globally inspired, highperformance activewear for the culturally conscious woman, CultureFit serves the latest looks and also, high quality pieces. Their high-waisted design offers optimal comfort, fit, and curve appeal while the broad waistband stays in place and won’t dig into your skin.

They use premium quality, DryFit material – preventing baubles, tears, and fabric becoming see-through.

Now you can exercise without the irritation of awkwardly tugging on your clothes. Their range includes West African print designs that puts culture at the forefront of their fashion. Their ethos is to invite women of all backgrounds to enjoy their products and celebrate

Each ShweShweKini piece has a Sesotho name with a meaning attached to it, adding significance and meaning to every piece.

ShweShwekini

not only the brand’s heritage, but embrace all the different cultures of the world.

Siko Republik www.sikorepublik.co.za With creative minds hailing from KwaZulu-Natal to Johannesburg, this brand is proudly South African. In order to bring versatility to the athleisure realm, they have combined African-prints with innovative design solutions, offering fresh looks with local flair. The range of workout wear was designed for African women, catering for a range of body types and shapes of varying sizes. The collections celebrate the diversity of our continent. The latest range stretches Siko Republik to new territories like tennis wear, skirts, costumes and dresses. With striking prints with contrasting colours, they aim to share the beauty of South Africa through the Nguni prints with the rest of the continent and world.

Queen Malkia www.queenmalkia.com The Swahili word for “queen” is Malkia, a word perfectly chosen for the Queen Malkia brand which was founded on the idea of combining high-quality sportswear with vibrant African prints. The headquarters are in Virginia, but they have deep roots that can be traced back to Tanzania, where the founder was born. The Queen Malkia tribe is self-assured, fearless, and seductive. Why not represent this in your activewear or athleisure? With ornate patterns, edgy cutouts, sheer mesh combined with cultural prints – every aspect is bold, balancing the latest trends with classic styles.

ShweShwekini www.shweshwekini.com Refiloe Mapitso Thaisi, the brainchild behind ShweShweKini Active Wear, started the brand in 2017 after feeling a bit frustrated by

Queen Malkia

the lack of authentic South African prints in swimwear. Looking back to her Basotho roots, she was reminded of her childhood and seeing her mother dressed in beautiful, bold shweshwe prints.

Inspired by the range of colourful and eclectic patterns, she realised they had not been explored in the more niche areas of apparel. While browsing through the website you’ll find that each ShweShweKini piece has a Sotho name with a meaning attached to it, a subtle way to educate people about the culture and add significance and

meaning to every piece. Matching workout sets, swimsuits and coverups for men and women in quality materials and bold colours, the elements combine for activewear you’ll want to go back to every summer.

Pfeka www.pfeka.com Eglet, the founder of Pfeka, is a great believer in being real and true to oneself. As a Zimbabwean who now lives in the Netherlands, she has a penchant for creating a unique brand that combines

western fabric with wonderful stories expressed through the use of African prints and patterns.

Creating value and sustainability with their beautiful in-house produced fabrics, the activewear was made to be breathable, soft, and stretchy with dynamic patterns representing various African cultures, nature and stories. A musthave item on their website is their vests, the combination of light and breathable material with the mesh fabric offers air ventilation perfect for when workouts get a little heated.

LET’S GET DANCING

Celebrate Heritage month with local dances that build core strength, firm muscles and lose centimetres VIWE NDONGENI-NTLEBI

THE mere thought of having to run on a treadmill or spinning can make an experienced fitness enthusiast quiver.

As a result of boredom with traditional exercise, many fitness fanatics are now switching to dancing to get themselves into shape.

Not only is it a stress reliever and therapeutic, but it’s also a great exercise, due to its aerobic and anaerobic movements.

For most of us, getting into an exercise routine is the hardest part of keeping fit. And if we’re honest, running on a treadmill isn’t the most exciting exercise either.

Dancing helps to build core strength, firm muscles without bulking up, improving balance and co-ordination, while helping you

lose centimetres and kilos.

Sifiso Kweyama is a professional dancer and dance teacher from Jazzart Dance Theatre. He says: “Dance targets all your muscles, every dance move done right can help reach your fitness goals without you feeling like you are putting too much effort as with the traditional gym.”

To help you celebrate your heritage month, here are two types of dance fitness routines that you can do to shed kilos and have fun: Gumboot dancing You don’t get more South African than Mpho Kunene‘s gumboot-dancing classes. It starts off easy enough: Clap. Clapclap. Stomp-stomp. But by the end, you’re clapping, stomping, stepping and twirling in an intricate rhythmical sequence.

Either way, it’s enormous fun and

full of feel-good South Africa pride, as Mpho tells the dance’s origin story.

Pantsula Pantsula took its early influences from tap dance, with traces of jive, gumboot, tribal African dance and everyday gestures like dice-rolling.

Its trademark is intricate, on-thespot rhythmic footwork, where feet twist, shuffle and stamp.

Pantsula is more than a style of dance or a mode of dress. For the men and women of South Africa’s townships, it’s a whole way of life.

But over the years it has also been used as a form of dance fitness.

It works the whole body, while keeping you entertained.

If you choose to take up one of these, try not to focus on perfecting the skill but rather enjoy the moment and get one step closer to your health goal.

Immune-boosting buchu Buchu is an indigenous South African herb with potent natural anti-inflammatory properties.

Viwe Ndongeni-Ntlebi ALTHOUGH our bodies are designed to fight off infections, our immune systems can always do with a bit of a boost to keep them battle ready. Fortunately, that boost can be found in an indigenous South African herb: buchu.

Buchu offers a safe, natural immune boost and can be used by the whole family to improve overall health. This herb, endemic to the Western Cape, boasts natural antibacterial properties which assist in keeping infections at bay.

It is recognised as South Africa’s most valuable medicinal plant, and its use and benefits have been documented for more than 300 years.

BUCHU has natural anti-inflammatory properties. | CAPE KINGDOM NUTRACEUTICALS

Buchu is an evergreen flowering shrub. The leaves of the plant are a rich source of minerals, antioxidants, flavonoids and vitamins.

It is available in a variety of forms, including topical gels and creams, soft-gel capsules, herbal waters and teas.

Here are some of the ways buchu helps keeps your health at optimum levels and why you should use it: Healthy boost: Clearing your body of toxins and unhealthy substances is vital when boosting your immune system. Cleansing medicinal plants such as buchu, should be incorporated into your diet to reduce the number of toxins

your organs are processing. This will allow your organs to protect your body from illness and absorb immune-boosting nutrients, such as Vitamin C, faster. This gentle detox practice can assist in restoring a weakened immune system.

Safe for the whole family: Natural cleansing ingredients such as buchu can be used long-term with no side effects. Not only will this allow you to maintain your health year-round, but also the health of your family.

Prevent disease: Buchu has been linked to a host of medicinal benefits and has antiinflammatory and antiseptic properties which can help you strengthen your immune system.

Inflammation is a known trigger for a range of ailments and managing inflammatory levels may help in the prevention or management of these conditions.

Buchu can also help maintain healthy blood sugar levels, lower blood pressure and promote a healthy cardiovascular system.

“There has never been a better time to keep your immune system functioning at its optimum level to ensure you can fight off colds and flu,” says Karin McCann, managing director of Buchulife producer Cape Kingdom Nutraceuticals.

“Buchu can help by gently detoxing and restoring a weakened immune system, allowing you to give your body the best chance of fighting off winter illness.”

REAP REWARDS OF ROOIBOS Rooibos is rich in antioxidants which have anti-inflammatory benefits, assists with diabetes control and heart health, and can aid in the promotion of healthy skin Thobile Mazibuko

ROOIBOS tea is one of the most loved beverages in South Africa.

Although the traditional way to enjoy the benefits of rooibos is to drink it as a tea, the merits of this indigenous herb can be extended to rooibos-infused products.

Rooibos, meaning “red bush”, is a broom-like member of the plant family Fabaceae that grows in South Africa’s fynbos.

Adele du Toit, marketing manager for Annique rooibosbased beauty products, shares some of the benefits rooibos has for the skin.

“Rooibos is rich in antioxidants which have anti-inflammatory

benefits, assists with diabetes control and heart health, and can aid in the promotion of healthy skin,” she says.

Here are the top five rooibos benefits for the skin: ◆ Rooibos’s anti-ageing properties come from antioxidants which assist with reducing wrinkles and promote the production of healthy skin cells. According to a study by the International Journal of Cosmetic Science in 2010, 20 women who took the rooibos challenge for four weeks reported that their wrinkles were reduced by 9.9%. The antioxidants can help neutralise free radicals which are

responsible for causing wrinkles. ◆ The high levels of flavonoids in rooibos can help with eczema and acne. Inflammation is one of the main causes of acne, and the anti-inflammatory properties of rooibos help reduce this. It can also soothe eczema-related itchiness. ◆ The anti-bacterial and hypoallergenic properties of rooibos help fight infections and can also aid in relieving allergies. ◆ Rooibos is gentle on the skin, aiding in soothing sunburn, rashes (even nappy rash), abrasions and itchy skin. ◆ Drinking rooibos can keep skin hydrated and healthy.

ROOIBOS is not just used as a tea. | TEACORA ROOIBOS Unsplash

Let heritage day benefit your mental health VUYOLWETHU FUNDAM FATIGUE and constant irritation could be signs you’re suffering from burnout and need to take a mental health break.

Many people have had to adjust to working remotely, blurring the boundaries between their professional and personal lives.

Working from home can be a nightmare, a simple beep from the phone or an incoming email is enough to spike anxiety and fears of not keeping up with work demands.

A 2020 study, conducted

by Giant Leap, a workplace consultancy, revealed that 86% of people wanted to go back to working in an office. Some felt frustrated and isolated, while

others simply missed the office vibe and their colleagues.

If you don’t have any time off, why not use your Heritage Day public holiday to switch off and breathe. Not sure if you should do that? Here are some of the signs it’s time for a mental health-care day: Feeling lonely Given that we spend much of our day cooped up in our rooms working, this is understandable.

Unwinding over coffee and small talk with a colleague is no longer an option.

Withdrawn socially This might happen without you even noticing. You may be socially withdrawn if you don’t want to make plans, engage in

conversation, or talk to others.

Negative thoughts Pessimistic thinking or personalising other people’s negativity or feedback are examples of negative thoughts.

Issues sleeping You have trouble falling asleep and you toss and turn a lot, which makes you feel sluggish when you wake up.

What does a mental health-care day look like?

It could be as simple as taking a day off from work to recuperate, preferably outdoors.

According to the NHS healthcare site, talking about your feelings with a friend, family member, health professional or counsellor can also be therapeutic.

4 HERITAGE DAY ways to celebrate

weekend

TRAVEL REPORTER

HERITAGE month is celebrated during the spring, a perfect time to explore the outdoors. There are many healthy benefits to spending some time in the sun with your loved ones.

Right now, in the age of Covid-19’s physical distancing and stay at home orders, there’s never been a better time, and bigger need, for the benefits of nature.

We have put together a list of things that will give you some time in the sun while you celebrate heritage month Enjoy our natural beauty Fresh air, sun, trees. Nature is a magical thing, and according to some studies, can have strong healing powers – such as improving mood, boosting the immune system and increasing anti-cancer proteins.

There is no denying that part of South Africa’s heritage is our abundant natural beauty. From its stunning oceans to its mountains and our vast savannahs, South Africa offers vast natural beauty.

Take some time out this Heritage Day to celebrate what South Africa has to offer. Go for a hike, enjoy a day at the beach if

the weather allows, or even go on safari.

For the latter, if you’re in the Kruger National Park, take the opportunity to learn about the heritage of the various areas there, such as the Kruger Station.

The Kruger Station was built in the 1980s to house the heritage train currently parked in the Kruger camp Skukuza Attend an event virtually or in person if the group is small.

The lockdown has left many people in isolation and in fear of socialising. While that has been good to stop the spread of the virus, many people have been subjected to mental illness and loneliness.

With online events currently enjoying their halcyon days and smaller events opening up as lockdown regulations ease, why not use your day off to get your social fix?

James Tagg, founder and director of the online events platform, Quicket, said since the pandemic, they’ve seen a number of creative options come through for Heritage Day this year.

“For example, you can take

in your natural heritage with a beautiful rustic hike and braai, share a boerie roll and chakalaka on a five-star yacht cruise with friends, or tell stories around a potjie in the Winelands. Online, you can ruminate on culture as part of a heritage conversation series, or sit back and enjoy a foottapping Maskandi concert,” said Tagg.

Learn more about other cultures through Google Now, arguably more than ever, we need to take some time to learn about other people and their cultures in a way that boosts our mutual understanding. If you can’t make it out and about for Heritage Day, you can learn about the history and other cultures, art and traditions with Google Arts & Culture.

According to Google, Google Arts & Culture “is an online platform through which the public can view high-resolution images and videos of artworks and cultural artifacts from partner cultural organisations throughout the world”.

There are many South African collections, stories and online

exhibitions from local artists and museums. It’s a fun and interactive way to learn about our history and other cultures from the comfort of home.

This is a fun activity that can be enjoyed by the whole family, as a game, quiz or education storytelling.

Experts say storytelling promotes a feeling of wellbeing and relaxation. Increase children’s willingness to communicate thoughts and feelings, and encourage active participation.

Explore to your heart’s content There are many places of cultural and traditional significance all over South Africa. If you’re in Cape Town, a simple search on Cape Town Tourism’s website will bring up a host of recommendations, such as where to find different museums all around the city, neighbourhoods that hold great heritage significance, where to indulge in food from different cultures – and more.

If you’re in Jo’burg, there are tons to do here too.

An exploration of some of the heritage sites such as Constitution Hill, the Hector Pietersen Memorial Museum, Mandela House, The Cradle of Humankind, the Apartheid Museum and others will certainly be a productive and enlightening use of your time this Heritage Day. Durban and its surrounding areas also have many cultural sites worth exploring or learning about this Heritage Day. These include Durban City Hall, the Nelson Mandela Capture Site and the MalotiDrakensberg World Heritage Site, to name just a few In celebrating our heritage month, remember to be safe and adhere to all Covid-19 regulations.

Nature is a magical thing, and according to some studies, can have strong healing powers – such as improving mood, boosting the immune system and increasing anti-cancer proteins.