IOL Health - Issue 4

IOL

HEALTH Issue 4 October 2020

#SELFCARE IS AN ACT OF LOVE

EDITORS NOTE THERE ARE only two months until 2020 ends. It’s truly been a roller-coaster ride having to manage your work and home life in the midst of a pandemic. It wasn’t easy.

This time taught us a few things and helped to prioritise things that are important to us. One of them being self-care.

In the past, self-care seemed like a luxury or something farfetched, but now it has been proven to show a pivotal role in our health, especially our mental health.

But what is self-care? Experts say it is any activity that we do deliberately in order to take care of our mental, emotional, and physical health. Although it’s a simple concept, in theory, it’s something we very often overlook. Good self-care is key to an improved mood and reduced anxiety. It’s also crucial to a good relationship with yourself and others.

In this issue, we look at the importance of self-care during these stressful times and how to manage stress through yoga and meditation. For those who have experienced trauma recently or in the past, we share our knowledge on mindful healing: a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

For most of the year, many people could not see any family or friends and had to turn to their four-legged friends to help them through this time. We look at how pets can help improve your mental health. Most people will attest that this year has been tough on their finances and that requires people to be creative when it comes to spending money.

In this edition, we look at how you can create your “soft life” at home by creating your own spa day, how to tap into the beautiful trend of bath bombs to give you an extra boost and a more relaxing bath time.

You’ve survived 2020, so give yourself credit and pop the cork on your bottle and celebrate the year that was.

e w i V

CONTENTS The importance of self care during these stressful time l Mastering mindful healing l Scented candles:A breakdown of which scent does what l Self care tips from IOL LIfestyle writers l 5 ways to give yourself a mental break when working from home l Exercise tips to release endorphins l New Adidas Heat.RDY collection l Fitness queen’s lockdown tips l Manage stress through yoga and meditation l How pets can help improve mental health l What are high vibration foods and why you need to eat them l This breathing technique can help you with insomnia l Productive things to do on #SelfCareSunday: l Bath bombs that will blow your mind PLUS: DIY bath boms l How to create a spa day at home

CONTACT US PUBLISHER Vasantha Angamuthu vasantha@africannewsagency.com HEALTH EDITOR Viwe Ndongeni-Ntlebi viwe.ndongeni@inl.co.za EXECUTIVE LIFESTYLE EDITOR Nelandri Narianan nelandri.narianan@inl.co.za PRODUCTION Renata Ford renata.ford@inl.co.za DESIGN Dimpho Mokhoanatsi dimpho.mokhoanatsi@inl.co.za BUSINESS DEVELOPMENT Keshni Odayan keshni@africannewsagency.com SALES Charl Reineke charl@africannewsagency.com Kyle Villet kyle.villet@africannewsagency.com GENERAL ENQUIRIES info@anapublishing.com

The importance of self-care VIWE NDONGENI-NTLEBI PEOPLE have been practising self-care for years, but now more than ever, it is crucial.

There’s recently been an increase in self-care interventions, and it’s shifting the way health care is perceived, understood and accessed; while also adding to the many medicines, routines, concoctions and technologies available for people to use themselves.

With the world turned upside down, if you’re feeling overwhelmed or stressed by it all, be reassured that this is a very normal response.

Jason Bernic, an executive life coach who assists people in both their personal lives and their business endeavours, says there are simple things we can all do to help take care of our mental health and wellbeing during this time.

“Doing so will help us think clearly, and make sure we can look after ourselves and those we care about. If your mental approach to your day, your family, your business and your life is out of kilter, you will be out of alignment and experience a sense of disarray in all areas,” says Bernic.

During this difficult time of the coronavirus pandemic, stress is running high.

It’s more important than ever to prioritise self-care.

The Child Mind Institute stresses that making time for yourself during this time is important. “Right now, much of the personal time that was part of daily routines – commutes, time alone at home or at the store, social time with friends – is not available for folks with kids at home. Without it, we have to be intentional about creating space to recharge and decompress.

“This could look like taking a shower or bath, walking around the block alone, or designating time to read or simply zone out after the kids have gone to bed,” advises the institution.

If you haven’t been prioritising selfcare, it might be best to recheck your routine and include so you can reap the benefits of doing that.

MASTERING MINDFULNESS IS HEALING LIFESTYLE REPORTER MINDFULNESS is a mental state achieved by focusing one’s awareness on the present moment while calmly acknowledging and accepting one’s feelings, thoughts and bodily sensations, used as a therapeutic technique.

“Mindful healing” incorporates the theories of mindfulness with energy medicine, wellness principles, meditation, yoga and acceptance to reduce stress and initiate positive changes in health, attitudes and behaviours.

Practising mindfulness is a way of life that can bring healing and balance to our daily interactions – both external and internal.

Research has shown that practising mindfulness actually reduces grey matter in the amygdala, the part of the brain associated with stress, anxiety and emotional processing.

This can reduce trauma symptoms, provide tension release and bring comfort and ease in stressful times. The more we practise mindfulness, the more these responses become our natural way of handling life.

Mindfulness also enhances our awareness – it allows us to feel a deeper presence of mind: of our thoughts, emotions, and the sensations around us.

Not only can this allow us to have a more accurate perception of our experiences, it can also help us to feel more grounded and stable.

Recognising anxious feelings can seem scary, but understanding and honouring them can help guide us in our healing journey.

Greater self-empathy is another benefit of practising mindfulness.

A key element of mindfulness is observing in a non-judgmental way. This means having insight into ourselves without blaming.

Before you get started lYou don’t need to buy anything. You can practise anywhere, there’s no need to go out and buy a special equipment – all you need is to devote a little time and space to accessing your mindfulness skills every day. l There’s no way to quiet your mind; that’s not the goal here. There’s no bliss state or otherworldly communion.

All you’re trying to do is pay attention to the present moment, without judgment. lYour mind will wander. As you practise paying attention to what’s going on in your body and mind at the present moment, you’ll find that many thoughts arise. But the wandering mind isn’t something to fear; it’s part of human nature and it provides the magic moment for the essential piece of mindfulness practice – the moment when you recognise that your mind has wandered. Because if you

can notice that your mind has wandered, then you can consciously bring it back to the present moment. l Your judgy brain will try to take over. When you practise mindfulness, try not to judge yourself for whatever thoughts pop up.

Notice when judgments arise, make a mental note of them and let them pass, recognising the sensations they might leave in your body, and letting those pass as well. l It’s all about returning your attention again and again to the present moment. It seems like our minds are wired to get carried away in thought. Mindfulness is the practice of returning, again and again, to the breath.

We use the sensation of the breath as an anchor to the present moment. And every time we return to the breath, we reinforce our ability to do it again. Call it a bicep curl for your brain.

Getting started l Take a seat. Find a place to sit that feels calm and quiet to you. l Set a time limit. If you’re just beginning, it can help to choose a short time, such as 5 or 10 minutes. l Notice your body. You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, in lotus posture, you can kneel – all are fine.

Just make sure you are stable and in a position you can stay in for a while. l Feel your breath. Follow the sensation of your

breath as it goes out and as it goes in. l Notice when your mind has wandered. Inevitably, your attention will leave the sensations of the breath and wander to other places. When you get around to noticing this – in a few seconds, a minute, five minutes – simply return your attention to the breath. lBe kind to your wandering mind.

Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.

THERE are many simple ways to practise mindfulness. Some examples include:

PAY ATTENTION

Try to take the time to experience your environment with all of your senses: touch, sound, sight, smell and taste. For example, when you eat a favourite food, take the time to smell, taste and truly enjoy it.

LIVE IN THE MOMENT.

Try to bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.

ACCEPT YOURSELF.

Treat yourself the way you would treat a good friend.

FOCUS ON YOUR BREATHING.

When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body.

Sitting and breathing for even just a minute can help.

ONCE you feel more comfortable, you can try more structured mindfulness exercises such as:

BODY SCAN MEDITATION.

Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.

SITTING MEDITATION.

Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.

Aim to practise mindfulness every day for about six months. Over time, you might find that mindfulness becomes effortless. Think of it as a commitment to reconnecting with and nurturing yourself.

A good scent has the power to lighten up your mood. And the best way to create a feel-good moment is by burning a candle.

Here’s how candles can affect your mood: Bliss: Tangerine and vanilla are great fragrances to promote a happy, relaxed, and calm state of mind.

Concentration: Do you have a big project to complete? Burn a cinnamon candle to promote creative thinking or choose eucalyptus-scented products to enhance mental focus.

Energy boost: Next time you’re feeling tired, look for candles with pine, clove, peppermint, lemon, or patchouli scents to fight fatigue.

Peace: Burn a candle that combines violet leaf and lemongrass during your yoga session to promote feelings of peace and tranquillity.

Romance: Set the mood for a hot date by choosing candles with patchouli, orange, or Ylang Ylang scents.

Courage: Need a boost to face your crush? Try a clovescented candle.

Sound sleep: If you’re having trouble sleeping, those who study the link between candle scents and moods recommend burning chamomile, lavender, sandalwood or neroli-scented candles before bedtime. (For safety reasons, however, you need to remember to put out the candle before you fall asleep.)

Stress relief: If you’re stressed, go for candles with rose, lemon, orange, lavender, sandalwood, vanilla, or honeysuckle. Frankincense, clary sage, chamomile, and sandalwood also work in helping to alleviate mild symptoms of depression.

As a candle lover, you should always have scented candles for different occasions, and these are the must-haves on your collection.

LIGHTEN UP YOUR MOOD GERRY CUPIDO

UNWIND WITH CITRUS AROMAS

Citrus scents like lemon or orange can instantly clear the fog from your mind and ease the tension built up over the day.

REDUCE TENSION WITH A ROSEMARY CANDLE

If you’re having a bad day and feel that you’re at the end of your rope, reach for a rosemary-scented candle.

Rosemary is a great scent to combat headaches and mental fatigue, as well as physical exhaustion.

CHILL OUT WITH A EUCALYPTUS SPEARMINT CANDLE

Similar to the effect of peppermint, spearmint has those calming and restive properties. When mixed with eucalyptus, this candle scent becomes powerful as the one you must have on hand to help you chill when you get home every day. Eucalyptus is used to treat respiratory issues and will help you breathe better so you can take those deep breathes and chill. In holistic medicine, it is prescribed as a treatment for tension headaches.

REDUCE STRESS WITH HONEYSUCKLE AND JASMINE

Two great floral scents make this candle the best choice for a stress-free zone. Light one in your den or bedroom and close your eyes to be instantly transported to a warm summer evening.

Honeysuckle is known to relieve anxiety and stress headaches. Jasmine essential oil is believed to have a calming effect on the nervous system. For DIY candle makers, this scent may become one of your favourites.

Must have candles for your collection

RELAX WITH LAVENDER SCENTED CANDLES

Probably the most wellknown scent in essential oil aromatherapy, lavender is known for its stress-relieving properties. If you’re seeking a scent that will restore calmness after a long, demanding and hectic day, light a lavenderscented candle, kick off your shoes, prop up your feet and turn on some soulful music.

You’ll immediately be on your way to relaxation.

Lavender is given in aromatherapy treatments to relieve migraines and other forms of headaches. It is used to help insomniacs by improving sleep through its calming and relaxing properties.

According to the National Institutes of Health, studies have indicated that lavender can help improve neurological disorders.

LET GO OF STRESS WITH A PEPPERMINT CANDLE

The crisp fresh scent of peppermint can’t help but put you in a better mood. Even ancient Greeks, Romans and Egyptians recognized its benefits. They used it to treat mental health complaints, especially people suffering from anxiety and depression. The peppermint scent lifts your spirits almost

COMBINE PINE AND VANILLA

Some days may require a restful combination of scents to help you unwind! It may sound like pine and vanilla are contrasting to blend into something refreshing, but these two scents are a great pair.

Pairing piñon pine & vanilla de Leche scented candles provide a soothing fragrance that will give your home a cosy ambience.

Piñon pine brings a unique scent into your home that’s tinged with the sweet smell freshly cut pines, while vanilla de Leche provides a hint of vanilla bean.

Your IOL team’s lockdown tips VIWE NDONGENI-NTLEBI

THE unexpected lockdown changed the working environment and this was no different for the IOL Lifestyle team.

Split between three regions, Johannesburg, Cape Town and Durban, the IOL Lifestyle was

accustomed to working across provincial borders but the lockdown meant that everyone had to work from home.

The team had to work out the logistics for print and online deadlines and each person had

to manage workflow and mental health. At times it was not easy but the team made it work, and ensured that no one was left behind.

These are some self-care routines that they had to introduce or enforce in their personal lives to survive.

Thobile Mazibuko

Sacha van Niekerk

LIFE in the early stages of lockdown was stressful.

Being stuck in one place was tormenting, but this is what I did to stay sane.

Exercise for at least 30 minutes after work. There was nowhere to go, so I’d work out a bit.

I also enjoyed making my hair products using essential oils and some of the ingredients found in the kitchen. Every Friday night, I would soak my body in a hot tub and sometimes have a glass of wine. Sundays were reserved for washing my hair and sometimes twisting it, if I wasn’t lazy.

Eventually, I got tired of the locks and did a big chop.

I FIGURED out the importance of selfcare pretty soon after lockdown began.

Having something small to look forward to was my way of creating a sense of normalcy in a world that felt so foreign and scary. First thing I did was pick up a bunch of sheet masks from the pharmacy. With the beauty mask covering my face, it forced me to close my eyes and be still for a few moments. It was a break from social media, the news and the virus.

I’ve turned this little ritual into a daily skincare routine. I find pleasure and peace wiping my skin with toner then patting on serums and moisturisers.

Lutho Pasiya I SPENT more time in the kitchen during lockdown than I have ever done before.

I’ve added a few kilograms in the process, but I learned some new skills too.

Cooking had a total resurgence during the lockdown, and lots of people rediscovered their passion for making their own meals, including myself, and it was to my benefit.

Not only did I make healthier choices, but with not eating out or ordering in fast food, my gut health was improved.

Clinton Moodley LOCKDOWN slowed down my fast-paced life.

There was now plenty of time to drink eight glasses of water, eat healthier, create weekly spa pamper sessions and enforce regular digital detox time.

I found that having daily gratitude sessions, which you can do every morning or night for five minutes, changed my life.

I jot down the things I’m grateful for and the things I hope to change in the future.

I am happier, content with my life and tackle life’s challenges head on.

LIFESTYLE REPORTER WORKING from home used to be something that many of us dreamed of. We’d envision a stressfree morning of waking up at a reasonable time and not at the crack of dawn.

We’d skip the morning commute in traffic, have a cup of coffee and settle into our work-from-home set-up ready to take on the day.

No one envisioned a pandemic, home-schooling during the day and working long hours into the night to catch up.

But here we are and we are tired – physically and mentally and, at times, wearing a onesie with the camera off on a Zoom or Hangouts call.

While some people have gone back to the office, others are still working from home. How can we take a break from it all? We spoke to Maggie Adams, HR manager at Radisson Blu Hotel Waterfront, for advice on how employees can boost their mental health during this time.

Here are her five tips.

Tips for working from home​ Although we don’t have to beat the morning rush hour working from home can still stress us out if we don’t take care of ourselves

KEEP UP THE PHYSICAL ACTIVITY

Adams notesit’s easy to slack off on exercise while we are social distancing. “We’re staying indoors more than ever before and, as a result, many of us aren’t exercising like we used to,” she said. “It’s important to get moving, even if it’s just a 15-minute walk around your block or your house.”

STICK TO YOUR WORKING HOUR

Recent reports have shown that many people who are now working from home are finding it difficult to stick to their usual work hours and often work late into the night.

“I often find myself telling our team that they absolutely have to try as far as possible to set boundaries,” says Adams. “A balance is required, and family and personal time is important for mental health.”

TAKE BREAKS

“We’re finding that people are working through lunchtime and

forgetting to even eat right now,” says Adams. The usual natural mental breaks of chatting to colleagues over a coffee have also disappeared in some instances.

One way to ensure you take breaks is to time block. Time blocking is where you schedule a certain amount of time to get through as much work as possible.

It could be 45 minutes to an hour.

Once this time has passed, this is a good time to take a short break, have a coffee or a cup of tea and reset for the next time-blocking session.

TAKE LEAVE

For a long time we all have been working from home and had nowhere to go really, even now with some of the travelling restrictions lifted, some people are not ready to

travel. As a result, people are just not taking any time off. There’s also some guilt when it comes to taking time off – we’re in a pandemic and we’re in a recession. But, your mind and body needs the break. “We’re encouraging people to take their leave days,” says Adams.

CHANGE YOUR SCENERY

If you can’t take time off right now, then a change is as good as a holiday, right? Adams certainly believes so.

“You will be amazed at what a change of scenery will do your mental well-being. Consider booking yourself into a hotel. There are amazing views to be had from the rooms, complimentary wi-fi and all the things you need to turn a hotel room into your new work-fromhome set-up for a day or two.”

Get an endorphin high​

STRENGTH HIIT WORKOUT WARM UP

Get your body moving and put your timer on 30 seconds back to back only grab a break once done with last workout (x 3 sets) • Jumping Jacks • Star Jumps • High Knees • Burpees WORKOUT

Five workouts 45 seconds working 15 seconds Active Rest between each workout (Hold Plank) • Jumping Squats • Push-ups • Tuck Crunches • Jumping lunges • Mountain Climbers

VIWE NDONGENI-NTLEBI

EVERYONE expects exercise to get the blood flowing and make you sweaty, but don’t overlook an increase in endorphins. If you did not already know, endorphins are the happy hormones to help get the best of the natural happy high.

Nombulelo Mgabadeli, a certified High-Intensity Interval Training (HIIT) instructor and philanthropist, knows how to get the endorphins pumping.

Mgabadeli is a fitness influencer and health advocate, plus she is a #UAWOMEN, a group of mentally and physically strong women aligned with Under Armour for 2020.

But it is her fitness tips that will help you reach your summer body goals with a smile. To get the endorphins running, Mgabadeli suggests a HIIT combination workout – HIIT increases your heart rate much faster than regular exercise and will significantly increase the release of endorphins and other opioid peptides in the brain areas controlling pain and emotion.

“High-intensity exercises such as swimming, cardio and weight lifting, will trigger release of endorphins. Your body has to reach a certain level of stress and pain to benefit from the feelgood hormone,” says Mgabadeli.

The flow of these feel-good molecules depends on exercise intensity. HIIT gives a faster, more intense effect. While running, walking or softer aerobic measures will allow the release, HIIT ensures a stronger flush sooner.

See the 5-exercise HIIT circuit from Mgabadeli guaranteed to get the happy juice flowing.

Exercise can be a drag, especially doing it on your own, early in the morning or after a long day at work, but the right exercise will keep you going and if you have the rush of endorphins while you are moving, then exercising can turn your frown upside down.

HEAT.RDY TANK TOP

DRESS TO BEAT

the heat smartly VIWE NDONGENI-NTLEBI

HEAT.RDY TEE

EXERCISING in hot weather puts extra stress on your body. If you don’t take care when exercising in the heat, you risk serious illness. Both the exercise itself and the air temperature and humidity can increase your core body temperature. To help cool down, your body sends more blood to circulate through your skin. This leaves less blood for your muscles, which in turn increases your heart rate. If the humidity is also high, your body faces added stress because sweat doesn’t readily evaporate from your skin. That pushes your body temperature even higher.

There are many ways that you can cool your body – stopping exercising and getting hydrated right away is one option.

Or you can simply help your body by preventing a high temperature by picking gym wear that helps you fight the heat.

The new adidas Heat.RDY collection is powered by sweat-wicking fabrics that help athletes of all ages and abilities to train and perform at their peak in hot conditions.

The collection’s timing is perfect, with warmer weather in South Africa and heatwaves predicted in the next few ALPHASKIN HEAT.RDY 7/8 TIGHTS weeks. Whether you are running or training outdoors or you’re back in the gym, this collection is for you. It’s designed to help any athlete keep cool during harsh weather conditions. Besides its stylish look, it will also help you channel your beast mode. The adidas Heat.RDY collection has plenty going for it.

Here are just a few reasons why you should add it to your exercise wardrobe:

HEAT.RDY SHORTS

IT REACTS TO THE BODY Heat.RDY uses adidas’ latest bodymapping technology to ensure precise placement of ventilation zones that keep the body cool when the heat rises.

IT DRIES SWEAT FAST Intuitive hybrid yarns draw sweat away from the body and enhance the body’s own cooling process.

IT LETS YOU BREATHE Lightweight fabrics encourage maximum airflow so athletes can maintain focus in hotter conditions, while the strategic placement of air gaps between fibres keep the body cool.

IT DOESN’T RESTRICT The collection is tailored with kinetic seaming and adaptive fit to enable more flexibility and ease of movement.

Remember to stay hydrated before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. If you’re feeling super motivated to update your fitness wardrobe after reading about Heat.RDY, sign up for early access to adidas Black Friday 2020.

Visit: https://shop.adidas.co.za/black-friday/

VIWE NDONGENI-NTLEBI BEING a fitness influencer is hard work and doesn’t happen overnight, and for fitness queen Mapule Ndhlovu, we can all agree she makes exercise look easy!

Also known as Queenfitnass on social media, Ndhlovu has become one of the leaders of the women’s fitness campaign. She is one of the most loved and celebrated certified personal and group exercise trainers in the country.

The fitness queen is from Alexandra in Johannesburg and was crowned as the first Women’s Health Next Fitness Star in 2016. Four years later and through fitness, Ndhlovu changed her life for the better and inspired others to do so.

“Not only has it changed my outlook on life, it has changed my entire world.

Sport has given me the opportunity to work with amazing global brands such as adidas,” she says.

We caught up with Ndhlovu, who recently featured in the adidas Heat.

RDY campaign. We get to know a bit more about her love for fitness.

HOW DO YOU FEEL ABOUT RETURNING TO THE GYM?

I’m returning with a different outlook on exercise. I’ve had to think outside the box during lockdown and will be taking what I’ve learned back into the gym environment.

The creativity is going to be on another level because I’ve had months without access to gym equipment and had to use just my own body in workouts. Now I have a better understanding of my body and how to unlock its potential. I’ll be going back in beast mode!

WHAT DID YOU MISS WHILE YOU WERE AWAY FROM THE GYM?

I missed human interaction, that face-to-face connection. You can’t read emotions online, so you respond without understanding

FITNESS QUEEN’S LOCKDOWN LESSONS

what sort of space the person is in.

In the same physical space, you can tell where they’re at, mentally and energetically.

I missed training in the gym with weights and feeding off other peoples’ energy. When you’re having a bad day in the gym, someone might say something encouraging that gets you back on track. When you’re alone in lockdown, you have to do this yourself. I’ve realised that when I’m in a gym, people help me to be a better version of myself every day without them even knowing it. At home, you have to be your own motivator, your own inspiration, your own support system, and your own adviser.

That’s not easy.

WHAT DO YOU LOVE THE MOST ABOUT THE ADIDAS HEAT.RDY RANGE?

I love that it allows me to move freely. It gives me the opportunity to do a full range of motion without thinking too much about the next move. The breathable material is amazing especially for moisture management during a tough workout. I seem to hit beast

mode automatically when I’m wearing Heat.RDY and it’s really flattering. Once my workout is done, I can easily go from the gym to a coffee shop without needing an outfit change.

Now that’s convenience!

HOW DID YOU STAY MOTIVATED DURING THE LOCKDOWN?

It wasn’t easy to start with, but I always felt better after working out, so I started to share new workout ideas online. This kept me looking forwards, and I wanted it to motivate others to keep moving too. It’s important to keep your mind in the right space because you can easily become emotionally drained or spiral into a depression. Exercise plays an important role in supporting mental well-being. It’s what helped me stay grounded and focused during the pandemic.

THE MOMENT YOU COULD VENTURE OUTSIDE, WHAT WERE YOU THINKING?

Initially, I was training indoors at home, and the moment we could exercise outdoors again, I started running. It was such an emotional release. There’s something wonderful about being in nature, being outdoors, breathing in the fresh air, and seeing the trees – it gives you a form of energy that you can’t find indoors.

Being outdoors again gave me hope that things were changing.

The little changes that happened during this period made me realise that we were moving towards a better place.

And despite the changes being small, it’s those small changes that can make a big difference in your life. If you look at it from an exercise perspective, making small changes every day, will get you to your goal.

Shop Mapule’s Back to Sport favourites on adidas.co.za and be sure to tag @adidasZA when you debut your new look.

YOGA AND MEDITATION SOME DOS AND DON’TS

IN OUR fast-paced, stressed-out world, there’s a need for techniques and tools, such as the use of mindfulness, to balance out the stress and pressure of work and life.

Mindfulness, often used as a therapeutic technique, is a mental state achieved VIWE NDONGENI -NTLEBI by focusing one’s According to Harvard from all major awareness on Health, some of the major health distractions such as the present benefits of yoga are: phones, computer moment, - Lower your heart rate screens and while calmly - Slow your breathing incredibly loud acknowledging - Decrease blood pressure spaces. and accepting - Increase blood flow to the l Don't one’s feelings, intestines convince yourself thoughts and - Focus on the present that you need any bodily sensations.

Therefore, the outcome is relaxation. special equipment such Meditation as a yoga mat, bells or and yoga have blankets; you can go practice been shown to promote at your chosen location without mindfulness, which in turn has the bringing any equipment along. potential to improve cognitive skills l Do try to sit or lie down in and symptoms of depression and a comfortable place where you anxiety. feel relaxed. You can keep your These exercises can also help eyes open or close them. Do what with focus, stress and attitude, feels right for you. especially when combined with l Don't force yourself to start regular exercise and proper breathing with a specific style, like food choices. belly breathing or nose breathing.

Unwinding or starting You can work on breathing the day with a gentle yoga technique once you start to feel routine can clear your mind comfortable with meditation. and set a positive tone for l Do focus on your breath. the day.

Feel the air coming in and leaving Samantha Clayton, vice your body. Simply be aware of president of Worldwide your breath and how it feels.

Sports Performance and l Don't start thinking Fitness at Herbalife negative thoughts when your Nutrition, shares some grocery list or to-do list starts tips on how to manage to creep into your mind. stress through yoga Redirect your focus back to and meditation. Here your breathing. are some dos and don’ts l Don't have a long list of for meditation: affirmations or goals that you think about or chant out loud. l Don't think that you l Do have one or two need a completely silent keywords that help you to and secluded place to relax or guide you towards a practice. In the real positive sense of well-being. world, and especially l Aim to find 20 in a home with kids or minutes of quiet time for at the office, finding yourself once or twice complete silence is a day. Remember almost an impossible that meditation is task. considered a practice, l Do try to just like yoga. remove yourself

How pets improve your mental health LIFESTYLE REPORTER

PETS continue to bring joy and comfort to people’s lives every day, and pet owners can attest to this.

As the world continues to grapple with the impact of the coronavirus pandemic, a survey by US veterinary group Banfield Pet Hospital reveals the effects that lockdown has had on pets and their owners.

For pet owners, the good news is that the study shows that the bond between people and their pets can help us through the most difficult times in our lives and that there are many health benefits of owning a pet.

The human-animal bond has long been a powerful force. Dogs can increase opportunities to exercise, get outside, and socialise. Regular walking or playing with pets can decrease blood pressure, cholesterol levels, and triglyceride levels. Pets can also help manage loneliness and depression by giving us companionship.

October is Mental Health Awareness Month with the objective of educating the public about mental health issues such as depression, anxiety and stress, all of which have been heightened for many by the impact of the Covid-19 pandemic.

“Pets lower stress and unhappiness,” says Dr Liza le Roux, technical manager for the Companion Animal Team at Zoetis South Africa.

“Stroking your cat or dog can lower your blood pressure, make you feel calmer, and ease tense muscles.

Playing with your pet also increases the levels of the feel-good hormones serotonin and dopamine in your brain.”

Some of the health benefits of having a pet include: l Decreased blood pressure. l Decreased cholesterol levels. l Decreased triglyceride levels. l Decreased feelings of loneliness. l Increased opportunities for

exercise and outdoor activities. l Increased opportunities for socialisation.

As people are spending more time at home than ever before, 20% of respondents say they prefer working alongside their pets over their coworkers.

Some 73% of people are concerned about going back to the office and spending time away from their pets, with 59% worried their dog or cat may suffer from separation anxiety once normal working schedules resume.

The study also found that as pet owners adjust to their new normal, 67% expect to make changes in how they care for their pet once they're not home as often.

About 47% of people are committed to spending more quality time with their pets when they are home, 21% will adjust their schedule

to be at home with their pets more often, and 10% plan to adopt another pet to help keep their dog or cat company.

About 45% said their household’s happiness had increased while spending more time with their pet during quarantine, many revealing their pet helped lower anxiety and uncertainty caused by the pandemic.

With owners spending more oneon-one time with their pets, 33% of people feel more attuned to their dog or cat now than before the pandemic began. Many owners believe their pets appear to be happier and more playful during this time.

“A key finding is that the majority of owners feel more attuned to their pet’s health and are planning to make changes to how they care for their pet, suggesting quarantining with our cats and dogs may have lasting effects on how people approach pet ownership,” says Le Roux.

High vibration foods VIWE NDONGENI-NTLEBI

SCIENTIFIC explanations are that we are all made of energy and we, therefore, require the consumption of energy in the form of food, air and water for sustenance and good health.

Holistic Chef & Medical Intuitive based in Laguna Beach, California says, “we have the power to shift our food to a higher vibration so we can absorb the maximum cellular benefits and re-energise.”

If you choose nutrient-dense, balanced, fresh, gorgeous, colourful, vibrant foods, it’s like a supercharge for your energetic frequency.

According to BreathFlō, highvibrational foods are those that have a greater level of light than density.

They nourish our body, assist with detoxification, increase and raise our vibrational frequency.

“Of course, just eating highvibrational food is not everything.

We must work in clearing

Here is list of foods that are high in vibrations:

GREEN LEAFY VEGETABLES

Lettuces, kale, rocket, collard greens, chard, etc, these are bursting with high vibration energy. Get as much and as many varieties as you can.

RAW FOOD

Raw food, dehydrated and lightly steamed food e.g. anything in its uncooked, minimally processed raw, sprouted and organic state.

SUPERFOODS

Superfoods and medicinal herbs such as spirulina, chorella, maca, ashwaganda, moringa, reishi and more

BEANS AND LEGUMES

Beans and legumes are very high vibration foods because they’re nutrient powerhouses.

They contain lots of protein, carbohydrates and fibre as well as lots of B vitamins and even iron.

FRESH PRESSED GREEN JUICES

Fresh fruits carry high vibration, that detoxifies your body, increases your light quotient and enhances your life frequency. One glass of fresh celery juice, early morning can limiting beliefs, negativity work wonders for your body. and judgement, among others.

TEA It is imperative to be present Green and white teas are and responsible for everything and full of powerful anti-oxidants to everyone we pull into our reality.” support your immune system Akhona Lali, commonly known as and fight inflammation. Herbal Acalaca, a certified vegan nutrition teas like chamomile, valerian, health coach and entrepreneur, shared and passionflower are calming a picture of fruits that she believes and can help you relax and have high vibration on her Instagram sleep better. account.

She says we should allow food to HIMALAYAN SALT Raw Salt is another excellent go where it’s needed, allow it to help source of high vibration. The regenerate your DNA and allow it to original Himalayan salt, pink heal you on a cellular level. salt or any form of unprocessed Her motto: “Food can keep you salt contains very high energy. alive, food can kill you, food can heal Natural Celtic sea salt is also you, food can make you sick, food known for its high nutrient and can increase or lower your frequency! energy value.

Choose wisely! Be mindful Be intentional.”

TIPS TO RELAX AND BANISH INSOMNIA VIWE NDONGENI-NTLEBI THE pandemic has been a stressful time for many people, which has led to many emotional and mental problems, including insomnia.

However, there are a number of relaxation therapies and stressreduction methods you may want to try to relax the mind and the body before bed to help with insomnia.

One that has been used for many years is a breathing techniques.

Dr Andrew Weil believes conscious breathing takes various forms. Each variety can be a useful tool for achieving a desired mental or physical state.

His method includes the 4-7-8 breathing technique, also known as “relaxing breath”, which involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.

Weil believes that his 4-7-8 breathing technique can help with the following: reducing anxiety,

helping a person get to sleep, manage cravings, and control or reduce anger responses.

Although you can do the exercise in any position, Weil says it may be best to sit with your back straight while learning the exercise. Then place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.

You will be exhaling through your mouth around your tongue; try pursing your lips slightly.

Focus on the following breathing pattern: l Empty the lungs of air. l Breathe in quietly through the nose for 4 seconds, hold the breath for a count of 7 seconds l Exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds.

You can repeat the cycle up to 4 times.

Other tips that can help with insomnia include: Wake up at the same time each day. It is tempting to sleep late on weekends, especially if you have had poor sleep during the week.

However, if you suffer from insomnia you should get up at the same time every day to train your body to wake at a consistent time.

Limit naps. While napping seems like a proper way to catch up on missed sleep, it is not always so. It’s important to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime. Napping can affect the quality of night-time sleep.

Do not eat or drink right before going to bed. Eating a late dinner or snacking before going to bed can activate the digestive system and keep you up if you suffer from gastroesophageal reflux or heartburn.

THINGS TO DO ON #SELFCARESUNDAY

VIWE NDONGENI-NTLEBI THERE’S nothing we love more than a self-care Sunday.

It’s the human equivalent of pressing the reset button, leaving us feeling content, rejuvenated, and ready to tackle the week ahead.

This relaxing mindfulness trend has been around for a while but has been heightened by the pandemic,

with more people prioritising self-care every day but making it a must on a Sunday.

Self Care Sunday aims to encourage people to take care of themselves by refuelling their mental, emotional, and physical health.

Although we are on level 1 of the lockdown, where going out is permitted, some people

are still sceptical about being in public, which is fine.

Stay home and relax or opt for less-populated spaces.

It’s time to take some time for yourself.

Slow down, do something you love, something to replenish your energy and make you feel even more awesome.

MAKE A DATE WITH A FRIEND WHO MAKES YOU FEEL GOOD

READ A CHAPTER OF A MEANINGFUL BOOK

DRINK A BIG GLASS OF WATER OR LEMON WATER Drink water the first thing in the morning. It flushes out toxins, increases your metabolism, boosts energy levels and decreases the chance of headaches developing early in the day.

DIGITAL DETOX

Sometimes it’s good to switch off and get into your zone. Turn your phone, TV, iPad and even your smartwatch off. Disconnecting is key to reconnecting with yourself.

Spend some time in nature.

Taking a walk or a hike offers you great benefits, both mentally and physically. Nature has a fantastic calming effect and assists in reigniting positive feelings and releasing tension.

If you don’t feel like listening or you’re just in need of some peace and quiet ... Read a chapter of the book you’re busy with, or start a new one.

SAY NO TO OTHERS, AND SAY YES TO YOUR SELF-CARE.

Learning to say no is really hard.

However, if you’re already stressed or overworked, saying yes to loved ones or co-workers can lead to burnout, anxiety, and irritability.

It may take a little practice, but once you learn how to politely say no, you’ll start to feel more selfconfident.

START A GRATITUDE JOURNAL. Journalling is a great way to keep track of your thoughts, goals, and anything that inspires. Wondering what to write in a gratitude journal?

Anything that makes you feel good or grateful for the day.

Make a list of three things that you’re thankful for.

MEDITATE

Besides meditation being great for one’s spiritual development it brings other benefits such as reduced stress, lets you have more control over your anxiety, enhances self-awareness, and lengthens your attention span.

Self-care is not about being alone.

Going out with a friend can have a good impact on your health and well-being, especially after being isolated from them during the lockdown. Going out on a lunch date can prevent loneliness and give you a chance to spend quality time with important people in your life. And you can choose a spacious outdoor spot, which will make you feel comfortable.

OPEN A BOTTLE OF BUBBLY TO CELEBRATE LIFE

Most people are really stressed out right now and alcohol, in small doses, can help you relax due to its sedative effects. So, if bubbly is your thing, open one of your favourites and celebrate life. You deserve it!

HAVE A BUSY SCHEDULE? MEAL PREP TO SAVE TIME.

Healthy food choices affect how you feel. If you’re struggling to find time to get everything done, carve some time into your schedule on Sunday to meal prep for the week.

You’ll have lunch or dinner ready to go. Not only will you save time during the week, but you’ll also save money by not eating out or ordering any takeaway.

REINVIGORATE YOURSELF

Not everyone is keen on a candlelit bath or a face mask. But in the time of coronavirus, it might grow on you since we’ve all been forced to consider hygiene and pampering a little more than usual. The key is to choose products that smell great, are well formulated and make you feel good. Go for those that are enriched with tissue oil and contain multivitamins that will leave you feeling reinvigorated.

If you don’t have time on Sunday, pick one day out of the week to start incorporating selfcare activities into your schedule.

E C N A G A R F F O N IO S O L P X E A QUIET BUHLE MBONAMBI

I STILL shake my head and wonder how it is that I didn’t know about bath bombs.

When I received a box of French Lemon products for review purposes, I looked with interest at the small package marked “shower steamer” and wondered what it was all about.

I quickly jumped on to my search engine and my mind was blown.

Bath bombs and shower steamers are possibly the best things to happen to the personal care industry.

Even though they have been used since the ’90s, they have grown in popularity.

Bath bombs are balls of hard-packed mixtures of dry ingredients that when added to your bath water, fizz up and release essential oils and fragrances.

They were created by Mo Constantine in 1989.

Shower steamers are placed on the shower floor, but away from the direct water stream. They also release amazingly relaxing scented oils.

I tried the French Lemon steamer and showering is not the same if I am not using it. So to make bath time even more relaxing, which we all deserve during this torrid time, here are our favourites to try.

DONUT BATH BOMBS BY FRENCH LEMON

These candyfloss jam-scented Donut Bath Bombs will take you back to an easier time of fun fairs and festivals.

DELUXE SHOWER STEAMERS BY BODY CRAFT

This mint-flavoured steamer has the perfect zesty fragrance to start your morning. It will also help to relieve sinus congestion, soothe nausea, elevate your mood and awaken your mind.

SCARLET HILL BATH BOMB BY MR PRICE Channelling your inner mermaid or chilling out, the choice is yours.

SLEEPY SHOWER BOMB BY LUSH COSMETICS

Enjoy the sensation of fine oatmeal on the body as it gently buffs and soothes your skin, easing you into a restful sleep.

Make your own bath bomb AFTER a long, busy day, there’s nothing better than a hot bath— except, of course, a hot bath enriched with a fragrant bath bomb.

It’s surprisingly easy to prepare your own blend at home.

All it takes are the likes of bicarbonate, citric acid and moisturising oils, and there are many types of essential oils that can be used in bath bombs as well.

Here is a easy recipe you can try at home: Makes 4 half-balls Prep 30 mins, plus 2-4 hrs setting

INGREDIENTS

100g bicarbonate of soda 50g citric acid 25g cornflour 2 tbs oil – such as sunflower, coconut

or olive oil ¼ tsp essential oil, such as orange, lavender or chamomile A few drops of liquid food colouring Orange peel, lavender or rose petals, to decorate (optional) YOU WILL ALSO NEED

Mixing bowl Whisk Plastic moulds

METHOD

Put the bicarbonate of soda, citric acid and cornflour in a bowl, then whisk until fully combined.

Pour the base oil, essential oil and food colouring into a small bowl.

Mix together well, combining the oil with the colouring as much as possible.

Very slowly add the oil mixture into

the dry ingredients, a little at a time, whisking between each addition and the next.

When all the oil is added, add a few tiny drops of water and whisk again (it will fizz when you add the water, so mix it in quickly).

You’re looking for the mixture to slightly clump together when pressed in your hand and keep its shape – it shouldn’t be too wet.

If you’re adding peel or flower petals to decorate, drop them into the bottom of your chosen mould.

Pack your mixture tightly on top, pressing down and smoothing out the top with a teaspoon.

Leave your bath bomb in the mould to dry for 2-4 hours, then carefully remove it.

It’s now ready to drop into the bath – watch it fizz away!

CREATE A MOOD

Don’t take ordinary baths.

Put in some salts and oils, light candles, play soul music and let your body soak. This will release tension, leaving you relaxed and rejuvenated. Don’t forget to moisturise afterwards.

GET A MASSAGE

Rejuvenate, relax with a home spa Salon spas may be open, but the coronavirus still exists, so if you’re still sceptical about getting a treatment in a public place, here’s how you can pamper yourself in the comfort of your home.

THOBILE MAZIBUKO AND GERRY CUPIDO

A hard-working person needs a massage the most.

To relieve aching feet, pains in the neck and shoulders caused by tension, get a person with delicate hands to massage you.

First, you will need oil to make things easier.

Coconut oil is a good option since it’s an ingredient many have at home. It has a pleasant smell, and it’s a moisturiser as well. Another option you can use is olive oil.

If you have the means to purchase an aromatic oil, here are a few options: l Lavender oil is effective for pain relief and insomnia. l Peppermint oil works wonders on tired feet. l Bergamont is great for lifting the mood.

MASK IT

Refresh your face with a home-care mask. You can either use brown sugar and honey, which works as a good exfoliator, or rub a tomato to get rid of the redness and acne scars. Make sure your face is cleansed thoroughly before applying a mask.

GET A PEDICURE

Now that we’ve reached the warmer season, it’s time to pack your shoes away and slip into smart sandals. Make sure you pamper your feet by using a foot spa machine, and if you don’t have it, you can always use a plastic tub and get the relaxing feel of an at-home foot soak.

After that, do a perfect pedicure/manicure by following these easy steps: l Remove any nail polish. l Using a file, shape your nails and make sure to follow the shape. l Soak your hands in warm water followed by a simple exfoliating sugar scrub. l Gently push back cuticles.

For a manicure, ask someone for assistance. l While moisturising with your favourite hand lotion, you also get an opportunity for a hand massage (hence you need a helping hand). l Glam up your nails with your favourite nail polish colour. l Apply a top coat to make sure your perfect manicure stays that way for a little while longer.

Pro tip: Don’t forget to apply sunscreen and drink lots of water.

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