IOL Health: Cold & Flu Issue

HEALTH COLD & FLU EDITION JULY 2020

2020 FLU SEASON

EDITORS NOTE BRRR. TEMPERATURES have been dropping like crazy. Every day the weather plays havoc – warm one day and freezing for the next two or three days.

There have been reports of snow in other parts of the country and temperatures are expected to continue to drop in the coming weeks.

This year’s winter is slightly different because most people are working from home while others are expected to brave the cold and rain in order to get to work.

Whether you are home or travelling to work every day, we can’t let our guard down, we need to keep warm, boost our immune system, eat healthily and keep exercising.

Unlike other years, this year’s flu season comes with anxiety, fear and panic because of the similarity of symptoms to the coronavirus.

This edition was put

together to help you ease your anxiety and to help you fight colds and flu during this time.

In this edition, you will find home-made remedies to keep you warm, musthaves in your pantry to fight flu and what you need to know about flu season in coronavirus times.

Remember to stay safe, keep warm and keep your spirits high.

The cold days won’t last forever, the sun will shine again.

QUESTIONS ANSWERED VIWE NDONGENI-NTLEBI

FLU CASES cases usually start to rise sharply around mid-to-late April, but by the end of May there was little sign of it, says the National Institute for Communicable Diseases, which collects data from sentinel sites that track respiratory diseases across the country.

The NICD says that while cases of two flu strains were detected in the Western Cape, the number of cases has been falling since the first week of April.

Experts believe the national lockdown has delayed colds and the flu this year.

According to official statistics, flu affects more than 45 000 South Africans each year and between three and five million people worldwide.

In addition, many affected South Africans require hospitalisation for severe illness caused by flu, which costs the economy billions of rand every year due to deaths and absenteeism from sick days.

However, even if we’ve been spared the flu so far, we’re not out of the woods yet.

With the ease of lockdown restrictions, now more than ever we should protect ourselves and our families against flu.

e w i V

Bonitas Medical Fund answers common questions about 2020 flu season.

Will new flu viruses circulate this season?

Every year, the virus changes, or is a mutation of an existing one. Influenza B is the main strain of flu in the 2020 flu season.

When will flu season peak and how will it affect people?

The flu season usually occurs between May and September. Every year, there is a debate about flu vaccinations, yet up to 11 800 people die from illness associated with seasonal flu, and is it a common cause of Severe Acute Respiratory Syndrome, requiring treatment in hospital.

What should I do to protect myself?

Bonitas Medical Fund encourages South Africans to be vaccinated against seasonal flu. The vaccination is the most effective method for prevention and control of flu infection.

It might also reduce the number of people who get severe disease (for example bronchopneumonia, hospital admission and mortality).

The injection helps your immune system fight off the virus by producing antibodies – little immune system soldiers that battle the flu virus. By having the vaccine, you might also protect vulnerable individuals who are not able to have the vaccine (for example, infants under six months old).

What flu viruses does this season’s vaccine ward off?

EDITOR Viwe Ndongeni Ntlebi

Designer Sandhip Sing

Executive Editor: Lifestyle Nelandri Narianan

It protects against Influenza B (There are three types of seasonal influenza viruses: A, B and C).

What else should I do to protect myself?

Many of the precautions around protecting yourself are what we are doing to contain the coronavirus, such as frequent washing of hands, physical distancing, sneezing into our elbow and so on.

Remember, taking antibiotics when you have a virus will not help, and in some cases will do more harm than good. It is only when it turns into a bacterial infection, following an infection with viral flu, that an antibiotic can be taken.

Signs of a bacterial infection include: sinus pain, earache, a sore throat and a cough that lasts longer than 7 to10 days.

To get better, take the prescribed medication, stay in bed, drink lots of fluids and give your body time to fight the infection. Both flu and colds are contagious, which means if you are not working from home, you might need to take time off work to recuperate – this will help avoid spreading the disease and with the help of antiviral medications, supplements and bed rest, you can get yourself well quickly.

Of course, it’s best to avoid getting ill by maintaining a healthy lifestyle, getting enough exercise and taking practical precautions.

But if you are ill, remember to look after your body and give yourself time to recover.

3

4 REASONS WHY

COCKTAIL-STYLE HEALTH SHOTS

THAT CAN BOOST YOUR IMMUNITY VIWE NDONGENI-NTLEBI

HEALTH-BOOSTING shots have become all the rage at juice bars. They’re basically juices that include a variety of fruit, vegetables, spices and occasionally other ingredients that come together to create a very nutrientdense drink that offers a diverse array of health benefits.

But with lockdown in South Africa, finding health shots can be close to impossible.

Health shots and healthy cocktails have many benefits. Whether you’ve come down with a cold or the flu, want to boost your immune system, are feeling fatigued or suffering from digestive problems, there’s a healthy shot for you.

We know you don’t have the luxury of going to a juice bar to enjoy all their benefits… but health boosting shots like these are easy to make right at home with ingredients that you have in your fridge.

GINGER & TURMERIC SHOT INGREDIENTS: 1 litre of water 1 piece ginger (100g) 1 lemon 2 oranges 1-2 tablespoons of honey Ground turmeric METHOD: Cut everything into chunky pieces and boil it all for 30 minutes; get rid of all the excess stuff. Put the liquid in a bottle and refrigerate.

Recipe: mie_andresen

GINGER TURMERIC CITRUS SHOT One shot of this spicy bad boy in the morning will give you that little feeling of wellness to kick-start your day. Or make it two shots during these crazy times!

INGREDIENTS: 1 orange, peeled 1 pink grapefruit, peeled 1 lemon, juiced 35g fresh ginger, peeled 10g fresh turmeric 3 tbs date syrup ¼ tsp cinnamon 1 pinch of black pepper 200ml filtered water METHOD: Add ingredients to a blender and blend until smooth. Fill into glass bottle and refrigerate up to a week.

Recipe: anna.culina

CAYENNE PEPPER EVERYONE has been doing something with cayenne pepper during the coronavirus pandemic.

It seems to be one of the main ingredients in any immune booster, shared by experts and people on social media.

But why is it the king of medicinal herbs?

According to Healthline, cayenne peppers are a type of chilli pepper. They belong to the nightshade family of flowering plants and are closely related to bell peppers and jalapeños.

They were originally grown in Central and South America, but brought to Europe in the 15th century by Christopher Columbus.

Cayenne peppers are a popular spice used in many different regional styles of cooking and they have been used medicinally for thousands of years.

These peppers boast an impressive nutrition profile, which includes a variety of antioxidants that are beneficial for your health.

IS USED IN IMMUNE BOOSTERS VIWE NDONGENI-NTLEBI

BENEFITS OF CAYENNE PEPPERS: EASE COUGH: Inhaled capsaicin, the hot stuff in cayenne and other hot peppers, triggers the cough reflex.

Scientists found that people who took capsaicin powder orally had reduced cough symptoms.

VIRGIN MOJITO-STYLE IMMUNITY BOOSTER INGREDIENTS: Diced pineapple Cut fresh ginger root Fresh mint Sliced lemon and lime Water METHOD: Add all ingredients in a pot and boil for 10 minutes, then simmer for 5 minutes; let cool down; strain and decant in a container, then refrigerate.

Add some cucumber, mint or lime wedges to garnish. Can be enjoyed as a hot beverage as well.

Recipe: acalaca_vegan_paradise

DETOX: The cayenne pepper, lemon and honey diet is a detox or cleanse, based on the Master Cleanse detox.

According to the “Master Cleanser”, an updated version of the Master Cleanse detox by Stanley Burroughs, you are supposed to make a single serving of the drink with: 2 tbs freshly-squeezed lemon juice 2 tbs pure maple syrup 1/10 teaspoon cayenne pepper (more, to taste, if desired) 8 to 12 ounces (about 250ml) of purified water DIGESTIVE HEALTH Dietary spices and their active components may provide many benefits for your stomach.

For example, cayenne pepper may help boost the stomach’s defence against infections, increase digestive fluid production and help deliver enzymes to the stomach, aiding digestion.

ZESTY LEMON BEAUTY THERAPY GERRY CUPIDO

REDUCE BLACKHEADS

Soak a small ball of cotton wool in freshly squeezed lemon juice then apply over the blackheads. Once the juice has dried use a clean damp cloth to remove the juice.

WINTER SKIN CARE AS WE push through not only any flu season, but one with a virus that continues to have a severe global impact and presents itself as flu-like, we’re stocking up on remedies we can use to help keep it at bay.

One of those is the humble lemon. It’s the one fruit you’ll find in most households during this time.

We all know the healing powers of lemons but did you know that you can zing up your beauty routine with this zesty fruit?

Let’s face it, beauty products can be pricey. A trip to your favourite beauty counter can make a serious dent in your pocket and often not do the job promised on the packaging or the lovely saleslady behind the counter.

Next time you think about spending your hard earned cash on over the counter products, grab a lemon from your fruit bowl and create these home beauty treatments to remedy some common problems.

7 GOLDEN RULES LIFESTYLE REPORTER

WINTER has arrived and it’s time to start changing your skincare routines. We all know that harsh winds and cold temperatures can cause harm to skin, hence it is important to take extra care of it and maintain the glow.

Yuvati Shah, owner of the Spa Royale at the Royal Palm Hotel, uMhlanga, shares her seven Golden Winter Skincare rules that can help you to maintain healthy skin this season.

“Change of season generally comes with added pressure on the skin and body,” said Shah.

Around this time of the year we have an influx of people suffering from dry and flaky skin so it is important to use products and routines that will hydrate your skin.

LIGHTEN ACNE SCARS

Soak a cotton ball in lemon juice, and rub the juice all over your face. Daily use of the juice will gradually lighten scars.

NO MORE SHINE

If you’re prone to oily skin then you would love this simple trick. All you have to do is add a few drops of lemon juice on to some cotton wool and wipe it over your skin after you’ve cleaned your face. You can do this at night before bed as well as the morning.

STRENGTHEN WEAK & BRITTLE NAILS

After soaking your nails in fresh lemon juice for 10 to 15 minutes, rinse your hands in warm water. Using this treatment weekly will help your nails to grow. Great for removing stains left from dark nail polishes.

LIGHTEN HAIR

Juice four lemons and mix with a cup of warm water. Pour mixture into a spray bottle and spritz into hair until your hair is damp. Expose your hair to sunlight (not forgetting to apply sunscreen to your face and body) for about an hour depending on how light you want your hair to go. Lemon juice tends to dry out hair so be sure to do a deep conditioning treatment afterwards.

TAKE SHORTER SHOWERS Hot water feels great in the winter, but it saps skin of its natural oils. Try to limit your long, hot showers and baths to once or twice a week, and choose lukewarm the other times.

Always apply moisturiser immediately after patting your skin dry.

CHANGE YOUR CLEANSERS Cleansers can strip your skin of natural oils, dry it out, and over time even lead to more visible lines and wrinkles. It’s important to choose the right cleanser for your skin type.

SWITCH FROM LOTION TO CREAM Creams are more moisturising than lotions, which don’t provide as strong an oily barrier to reduce water loss in the skin. Although creams feel

heavier on the skin, they do a much better job at protecting against the dryer winter temperatures. “Your skin will also feel better if you bump up to a richer moisturiser that has more oil content and less water content,” Shah added.

EXFOLIATE Exfoliating in winter is necessary especially since between the cold air outside and dry indoor heating, your skin cells dehydrate and die out faster. Exfoliate by buffing away these dead cells so new cells can come in healthier and without obstruction.

DON’T SKIP SUNSCREEN Though we’re less exposed to sun in winter, that doesn’t mean we can

stop protecting ourselves from its rays altogether. Some skin creams have sunscreen built in, but make sure it is SPF15 or higher.

EAT CLEAN Simple sugars and carbohydrates stimulate reactions in skin that can lead to more acne breakouts. Avoid these during your daily life and you’ll experience fewer setbacks during winter.

WEAR GLOVES Our hands suffer the most during the winter because of the cold and dry air. Wear gloves to protect the skin on your hands from the harsh winter weather. The same applies for lips, which should always be covered with lip balm.

GET YOUR FLU VACCINE Flu symptoms may overlap with Covid-19 symptoms.

Get your flu vaccine, says Dr Mdikana VIWE NDONGENI-NTLEBI

LEE CALLAKOPPEN, PRINCIPAL OFFICER OF BONITAS MEDICAL FUND, GIVES FIVE FACTS ABOUT FLU: 1. Flu strains, like fashion, change every year Flu strains have a built in survival mechanism, they mutate or change so they outwit the body’s immune response. Which is why each year flu vaccinations are updated, meaning last year’s won’t necessarily protect you this year.

2. The symptoms of flu?

These include high temperatures, body pain, sore throat, tiredness, loss of appetite and are the same year in and year out. However, some flu strains may cause the symptoms to last for a longer time and be more severe. The flu can also bring on headaches, muscle pain, vomiting and diarrhoea.

In people with weaker immune systems, the flu is even more serious.

AS CONCERNS grow about the coronavirus, stats from the Department of Health on flu cases in South Africa show as many as 11 000 people die from the virus every year. World Health Organization estimates that worldwide, annual flu epidemics result in as many as five million cases of severe illness, and about 290 000 to 650 000 deaths.

Flu kills between 6 000 to 11 000 South Africans every year, according to the Department of Health. About 50% of those deaths are among the elderly, and about 30% in HIV-infected people. Dr Sivuyile Madikana says: “Some of the symptoms and signs of the flu may be similar and overlap with Covid-19 and make it difficult for people and healthcare workers to tell the difference. It is important to get the flu vaccine this season.”

He adds that getting the flu vaccine will protect people against the various forms of the influenza virus this season.

The vaccine can prevent or mitigate the severity of the flu, but more importantly, it will help simplify the evaluation process of patients, helping to differentiate them from those with a more serious condition.

3. The flu shot doesn’t give you flu According to the Centres for Disease Control, a flu shot cannot cause flu and serious allergic reactions to the flu vaccine are rare. However, if you are allergic to eggs you need to notify your doctor.

Flu vaccines are currently made either with flu vaccine viruses that have been “inactivated” and are not infectious or with no flu viruses at all.

The most common side effects from the shot are small amounts of soreness, redness, tenderness or swelling around the injection site.

4. Protecting yourself and your family The flu vaccine reduces your chances of getting flu and, if you do get it, it will be milder. The vaccine trains your body to recognise flu and fight it. More importantly, if you are vaccinated you will protect others via what is called “herd immunity”. This includes vulnerable members of the family such as such as small babies and the elderly as well as those who are immune-compromised.

5. Reasons people don’t vaccinate There are a number of reasons, including the notion that: “I don’t get flu”, “the vaccine doesn’t work”, “it will hurt my arm” or “the vaccine will give me flu”. However, there are very good clinical reasons why you should. ● You can get your flu vaccine at Clicks, Dischem or Pick n Pay pharmacies during lockdown.

The flu season is when you start off in the morning with a light heart and end up in the evening with a heavy nose.

– Robert Orben

“

4 FOODS

ROOIBOS REMEDIES

YOU SHOULD EAT THIS WINTER

GIVE YOUR BODY AN IMMUNE-BOOSTING SHOT

For over a century, antioxidant-rich Rooibos tea has been used to help ease and provide protection against colds and flu. Its ability to support the immune system in fighting viruses enhances the body’s natural defence system, making it a must-have pantry staple.

VIWE NDONGENI-NTLEBI

HERE ARE FOUR FOODS THAT DIETITIAN AND ASSOCIATION FOR DIETETICS IN SOUTH AFRICA SPOKESPERSON SHANI COHEN RECOMMEND

FRUIT & VEG

OATS

MUSHROOMS Studies show that during winter our vitamin D levels drop because we spend more time indoors than out in the sun. Mushrooms are a good source of vitamin D. What is even better is that you can actually further enrich your mushrooms with vitamin D naturally by simply exposing them to sunlight for about 15 minutes before cooking.

Vitamin D helps to boost our immunity and is essential for optimal bone health.

Besides vitamin D, mushrooms provide a range of other essential nutrients like protein, vitamin C, iron, selenium, potassium and niacin.

You can mix them into sauces, stir-fry them or add them as a side to your eggs for breakfast.

Oats have numerous health benefits and provide us with the energy we need to start our day. In addition to being high in soluble fibre, oats contain plenty of energyboosting B vitamins and magnesium to help balance blood sugar levels and help manage our cholesterol levels.

Choose rolled oats or steelcut oats over instant oats, as they contain more fibre.

Fibre is very important for optimal gut health. The extra fibre also keeps you feeling fuller for longer.

You can enhance the flavour of your bowl of oats by adding a variety of toppings like berries, seeds, nuts, vanilla and cinnamon.

I love that oats are very versatile too, you don’t just have to have it as a porridge – you can incorporate oats into smoothies, bars and homemade breads.

Fruits and vegetables are an excellent source of essential vitamins and minerals, and are naturally low in fat, sodium and calories. The chemicals that give fruits and vegetable their vibrant colours are called phytochemicals, which plays an essential role in our immune system.

Each colour has its own unique health benefits.

For example, beta carotene is found in orange fruits like apricots and helps to maintain our skin health and appearance, while isothiocyanate is found in white vegetable like cauliflower and cabbage.

So “eating a rainbow” of fruit and veg is important to ensure bodies get all the essential nutrients.

It is recommended to have 5 servings a day.

Choose produce that is in season. It may be worth your while to check the frozen section too. These fruits and veggies are frozen shortly after being harvested, so they contain a great amount of vitamins and minerals.

VEGGIE SOUP Soup is a great way to get more fibre-filled vegetables into your winter diet. Soup is cold weather’s perfect food. You can toss just about anything into a soup pot. To save on unhealthy fats and calories, choose to make a home-made rather than buying from the grocery store. Store-bought soups,

whether fresh or tinned, tend to be quite high in salt, and often have cream added.

Make a batch of home-made soup on a Sunday for the whole week, and portion it out in to individual servings. The soup can then be frozen and defrosted on the go as a quick snack, lunch or even dinner.

Here’s how Rooibos can help fight coughs and sniffles this winter season: ONE of the most important healing functions of Rooibos tea is that it keeps the body hydrated, unlike Ceylon tea, coffee and energy drinks, which could deplete the body of fluids. These drinks all contain caffeine which is a diuretic. When you’re ill, you tend to lose a lot of fluids from sweating (if you have a fever) and a raised metabolism as your body increases its internal level of activity to battle the infection.

Since Rooibos tea is 100% caffeine-free, it will keep you sufficiently hydrated.

Drink up to six cups of Rooibos tea a day for maximum benefits. Sore throats and other aches and pains that are characteristic of colds and flu, could also benefit from Rooibos tea. Drinking the tea will keep your throat moist and help to reduce irritation. Rooibos also has a calming effect on the body, which could help to alleviate tension and thus promote better sleep, which is essential for getting over a cold. Adele du Toit, spokesperson for the SA Rooibos Council, says if you’re looking for a natural way to beat colds and flu, look no further than Rooibos. “It is packed with polyphenols, which are micronutrients with antioxidant activity. Polyphenols act as scavengers of free radicals throughout the body, which are detrimental by-products of cell metabolism that can cause inflammation. Aspalatin – a unique antioxidant found only in Rooibos tea – will help to boost immunity, while protecting the body against other illnesses, such as cardiovascular disease and diabetes,” she says.

GIVE YOUR BODY AN IMMUNE-BOOSTING SHOT WITH THESE TRIED AND TESTED ROOIBOS REMEDIES:

SPICY ROOIBOS

Ingredients: A cup of strong rooibos 1 tsp of lemon 1 tsp of honey ½ tsp of preferably fresh ginger (try a full tsp if it’s not too strong for you) A pinch of cayenne pepper Method: Pour boiling water into a cup or mug, add one rooibos teabag and let it steep for at least 5 to 6 minutes. Add a teaspoon of lemon, honey, ginger and a pinch of cayenne pepper. ● If you prefer something cold, make your own herbal ice lollies or ice chips using the same rooibos tea combination as above.

ROOIBOS HOT TODDY

Ingredients: Juice of 1 orange Juice of 1 lemon Litre of rooibos tea, brewed using 6 bags 2 cinnamon sticks 1 thumb-sized piece of ginger, peeled and chopped finely Honey to taste Combine all of the ingredients then serve immediately while still hot.

A HEALTHY IMMUNE SYSTEM IS KEY TO FIGHTING VIRUSES

VIWE NDONGENI-NTLEBI

AS FATALITY STATISTICS CONTINUE TO RISE, IT IS EVIDENT THAT COVID-19 WILL BE WITH US FOR QUITE SOME TIME AND WE NEED TO TAKE CARE OF OURSELVES. WHEN it comes to fighting viruses, everyday precautions such as washing your hands often and avoiding sick people are key. But experts say that boosting your immune system may also give you an edge in staying healthy.

With people being home most of the time, this is also a great opportunity to shift into healthy habits and boost the immune system by cooking nutritious meals together, making healthy snacks and drinks available in the home and being physically active as a family on a daily basis.

Retha Harmse, a registered dietitian and spokesperson for Association for Dietetics in South Africa, says: “Eating a balanced diet plays an important role in maintaining health and supporting the immune system, as well as all the body’s vital systems.”

Harmse says: “Everyone would like to minimise their risk of contracting Covid-19, however there is no simple quick fix to boost our immune systems to guarantee that we won’t be infected.

“Simply put, you cannot ‘boost’ your immune system through diet, and no specific food or supplement will prevent you from contracting Covid-19. Good hygiene practice and social distancing remains the best means of avoiding infection.”

Harvard Health Publishing notes that the idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. “While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, are more likely to die from them. Respiratory infections, influenza, the Covid-19 virus and particularly pneumonia are a leading cause of death in people over 65 worldwide.”

The main purpose of your immune system is to protect your body from viruses and bacteria. Harmse says there are many nutrients involved with the normal functioning of the immune system. “This is why maintaining a healthy balanced diet made up of different foods that provide a spectrum of nutrients that include copper, folate, iron, selenium, zinc and vitamins A, B6, B12, C and D is the very best way to support immune function. ‘“Fruit and vegetables in their whole form, rather than being juiced, are rich in

fibre and help increase the good bacteria in the gut. Variety is also important, so aim to eat a range of different coloured fruit and vegetables daily to boost your immune system,” said Harmse .

The Heart Foundation adds that your immune system begins in your gut, and the different bacteria that live there are called the gut microbiome. When your gut is healthy, it’s full of good bacteria that helps to strengthen your immune system.

Other immune system-boosting foods that help keep your gut microbiome healthy include plain, unsweetened yoghurt; fermented foods such as kefir and sauerkraut; legumes and pulses such as beans, lentils and chickpeas; ginger, garlic and onion. Vitamin C helps to build up the immune system.

“In addition to a healthy balanced diet, a general healthy lifestyle is also important to support your immune system,” says Harmse. “This means not smoking, exercising regularly, getting adequate sleep and, very importantly, minimising stress, which is very intense at this time.”

HERE ARE SOME LIFESTYLE CHANGES YOU CAN ADD: Enjoy a variety of foods. Variety means including foods from two or more food groups at each meal. Make starchy foods part of most meals. Choose whole grain, unrefined foods to add more fibre, vitamins and minerals to your diet.

Good options to choose are whole-wheat pasta, multigrain provitas or cracker breads, brown rice and bulgur wheat.

Combine whole grains with other tasty, nutritious foods in mixed dishes. Eat plenty of vegetables and fruit every day. Choose fresh, whole fruit that is naturally longer lasting such as apples, pineapple and citrus fruits.

Eat fruits as snacks and desserts. Add sliced fruit or dried fruit to your muesli or yoghurt.

5 HERBS TO HELP FIGHT OFF COLDS & FLU VIWE NDONGENI-NTLEBI

SKIN CARE

ROSEMARY Rosemary has strong anti-inflammatory properties and it might also have antidepressant properties. A 2018 study looked at mice under stressful conditions and found mice that had received rosemary displayed less depressive symptoms than those without the rosemary. While we do not yet know if eating rosemary will alleviate depression caused in humans, we do know that eating a variety of delicious food will at the very least make our day more enjoyable. Include rosemary as part of your meal preparation to up flavour and boost antioxidant levels.

WINTER, with its inclement weather and uptick of flu and colds, can wreak much havoc on your health.

Instead of consigning yourself to the sniffles and sneezes this season, get proactive about your wellness and help your body keep colds at bay.

Here are five types of herbs, recommended by a registered dietitian and Association for Dietetics in South Africa spokesperson Nathalie Mat, to support your health this winter.

PARSLEY This popular herb is surprisingly high in vitamin C. It is also a source of vitamin A and vitamin K (which helps regulate the clotting of blood). During illness, our body produces radicals while battling foreign bacteria.

Parsley contains antioxidants that help to reduce the damage caused by free radicals.

PEPPERMINT In winter, Mat finds that many people drink tea, coffee and hot chocolate instead of water. But there is a calming alternative in the form of peppermint or tea. You can chop a few leaves of mint into a cup and allow the flavour to infuse, no need for teabags. Not only is this a caffeine-free refreshing drink, but peppermint has also long been used to ease digestion.

Research shows benefits of peppermint in people with irritable bowel syndrome, indigestion and abdominal pain in children. Please note that peppermint oil in the essential oil form is not advised for consumption, please consult a health professional before consuming any such oils.

WHEN YOU’RE ILL GERRY CUPIDO

LET’S fact it, at some point or other, most of us have had the flu.

Your body aches and you’re constantly blowing your nose which leaves you looking like Bobo the Clown, with sad droopy eyes to match.

You’re cold and sweaty at the same time.

It’s an all-round nightmare which leaves you feeling like you’re at death’s door and looking like it too.

During this time, skin really takes its toll.

But here are a few ways you can look after your skin while you battle the flu.

GARLIC Garlic is not strictly speaking a herb as the bulb is used as opposed to the leaf of the plant. This wonderfully versatile aromatic food has been well studied for it’s antifungal and antibacterial properties. Some studies have even demonstrated that antibiotic-resistant organisms can be killed by high doses of garlic. If you are trying to ward off illness, garlic is a great friend to add to your evening meals. Please note that very high doses of garlic in food can cause stomach upset (and possibly an upset partner too). So, like most things, moderation is recommended.

KEEP YOUR HAND LOTION CLOSE PROTECT YOUR NOSE

TURMERIC The active ingredient in Tumeric is called curcumin. This compound is available in many supplements because it is recognised as a powerful antioxidant. It is also a very big molecule that is not easily absorbed.

One of the best ways to improve absorption is to make sure the curcumin is taken with fat. It is even better absorbed in the presence of compounds found in black pepper which increase blood flow to the digestive tract. As a dietitian, Mat strongly advocates for eating a balanced diet and encourages the intake of herbs as part of a meal rather than as a supplement. Add an extra teaspoon of turmeric while making your curry to give your immune system in check.

Sanitise, sanitise, sanitise. You’re probably doing a whole lot of that during the day to contain your germs and protect your family.

This, however, does lead to dry hands. So keep your lotion next to you at all times.

Tissues have become an extension of your hands. They never leave your side. And they’re constantly attacking your nose, leaving it red and dry. This is where Vaseline becomes your best friend.

Protect the skin on your nose by constantly applying a layer of the jelly. Pay special attention to areas that tend to get red and cracked.

Steam is great for clearing congestion, so a hot shower or bath is tempting and makes you feel so much better. Sadly, it’s causing damage to your already fragile skin. The heat dries out your skin. Especially if you’re having those long soaks in the tub. Stick to showering or bathing once a day and use a gentle soap. Be sure to moisturise the moment your step out the bath or shower.

KEEP AN EYE ON BATH & SHOWER TIME

STAY HYDRATED We all now know the benefits of drinking water. We all know that we’re meant to drink at least eight glasses a day, but most of us don’t, or we forget to. When you’re sick, it’s crucial that you constantly remain hydrated.

I’m not saying that you have to drink ice water – I mean, who’s going to want to do that anyway? Try sipping on a cup of warm water with a few slices of lemon and a few drops of honey. It’s a great way to get those needed fluids in, and as an added bonus the lemon is a source of vitamin C.

GO EASY ON THE SCENTS When we’re feeling ugly and yukky, we reach for all things beautiful to surround ourselves with to at least bring some joy to our miserable days. One would think that the smell of your favourite perfume or lighting the fancy scented candles you’ve never used would bring some joy. Unfortunately, those intense scents will irritate your already sensitive nose, leaving you feeling even more clogged up. During this time, stick to more bland or fragrance-free products.

FLU: DOS AND DON’TS VIWE NDONGENI-NTLEBI

THE COMMON cold is an inflammation of the upper respiratory tract (URTI).

Symptoms include a runny nose and sore throat, but no fever or body aches and pains.

One of the biggest questions is whether you should exercise when you have a cold or flu.

COMMON MISTAKES WHEN WEARING A MASK

If you have symptoms of a cold, doing mild to moderate exercise (a brisk walk or slow jog) doesn’t appear to be harmful, but avoid high intensity exercise until a few days after the symptoms have disappeared.

Bonitas recommends basic guidelines for exercise during infectious episodes.

It is a good idea, though, to consult your doctor before you begin exercising:

LIFESTYLE REPORTER

AS THE nationwide lockdown eases, people are venturing back to work, school and the shops. However, with the Covid-19 pandemic still raging, it is more important than ever to take precautions against spreading infection. Wear a mask, maintain social distancing and wash your hands regularly with soap.

Dr Susan Louw, a pathologist at the National Health Laboratory Service and spokesperson for Dettol, notes “there’s a very clear link between poor hygiene and communicable diseases – disease processes such as typhoid, gastro-enteritis and the common flu, let alone Covid-19.

So, if we can improve hygiene and hygiene routines in a community, we will definitely be able to have a positive impact on all communicable diseases”.

When it comes to wearing a mask, there are several common mistakes many people make, which can undermine the whole point of wearing one.

DAY 1: Do not exercise strenuously when experiencing URTI symptoms like a sore throat, coughing, runny or congested nose. Avoid ALL exercise when experiencing symptoms like muscle/ joint pain and headache, fever and generalised feeling of malaise, diarrhoea or vomiting.

DAY 2: Avoid exercise if fever, diarrhoea or vomiting present, or if coughing increases. If no fever is present and there is no worsening of “above the collar” symptoms, undertake light exercise (heart rate less than 120 beats per minute) for 30-45 minutes (indoors during winter) by yourself.

5 tips to ensure

DAY 3:

If fever and URTI (or gastrointestinal) symptoms are still present, consult your doctor.

If no fever is present and there is no worsening of initial symptoms, undertake moderate exercise (heart rate less than 150 beats per minute) for 45-60 minutes, preferably indoors and by yourself.

DAY 4: If there is no symptom relief, do not try to exercise, and go and see your doctor. If this is the first day of improved condition, wait one day without fever and with improvement of URTI or gastrointestinal symptoms before returning to exercise.

maximum protection:

wash your hands for at least 20 seconds. This prevents your hands from contaminating your mask, and vice versa.

1. Get the fit right. The mask should sit on the bridge of your nose (not balanced on the tip).

It should cover your nose and mouth, and extend over your chin. The mask should fit snugly, without billowing out at the sides or leaving obvious gaps. Don’t leave your nose sticking out as you will still be able to inhale (and exhale) infectious droplets.

3. Don’t touch your mask while wearing it. When removing it, use the loops to take it off, rather than touching the fabric or the front of the mask. Don’t pull your mask down to rest on your chin or around your neck (or up onto your forehead). You’re obviously not protected while it is in this position and it may become contaminated.

2. Wash your hands before putting your mask on, and again before taking it off. Use soap and

4. Wash your mask frequently with hot water and detergent, and allow it to dry completely. Don’t

wear it when wet. Also, don’t wear the same mask for long periods or repeat occasions without washing it thoroughly in between, and always store it in a clean, dry place.

5. Finally, remember that while wearing a mask correctly can help to prevent the spread of coronavirus, it’s not a fail-safe. It is still possible to become infected.

To stay safe, avoid going out unnecessarily and try to keep a distance of at least 2m between yourself and others. Remember to get in the habit of washing your hands with soap regularly, as this is an important way to prevent the spread of disease.

THE POWER OF VITAMIN C SIX DIY BEAUTY HACKS YOU CAN DO WITH ORANGE PEELS

VITAMIN C RICH FOODS THAT YOU SHOULD INCLUDE IN YOUR DIET LUTHO PASIYA

VIWE NDONGENI-NTLEBI

CHECK OUT THESE FIVE EASY ONES YOU CAN USE WITH THE HELP OF YOUR KIDS. ADD IT TO YOUR BATH AS A POWDER Let orange peels dry out, then grind them down with a mortar and pestle until peels are a fine powder, and sprinkle them straight into your bath for a luxurious and skin-soothing treat.

LIP BALM To make orange peel lip balm, add some almond oil, and an equal amount of sugar and orange peel powder to a bowl. Mix it together and let it set before applying to your lips.

USE IT AS A BODY SCRUB Wrap orange peels in gauze and rub onto your skin while in the shower to brighten skin. You can start by zesting your orange. Add your sugar and zest to your glass container. Then add oils a little at a time, stirring them in with the sugar mixture.

BATH OIL Extract the oil from the orange peels by grinding up the peels and fermenting them with vodka or alcohol for about three days. Strain the oil and add a few drops to your bath. Orange oil is known for its antiinflammatory properties, as well as its ability to improve skin tone and texture.

HAIR CARE Add crushed orange peel to some water and leave it there overnight. The following day you’ll be able to add this mixture to your hair to help rid yourself of dandruff, while cleaning and conditioning your hair at the same time.

IT’S WINTER in South Africa, which means that it’s “orange” season.

Many households stock up on oranges and eat them to make sure they load up on vitamin C. A lot of orange peels will end up being thrown in the trash. This is a big shame since there are loads of unique uses for orange rinds that you may not have thought of.

When it comes to beauty DIY, you can go wild. There are plenty of genius uses for peels that will save you money and time.

VITAMIN C is one of the most important ingredients for our bodies. It helps boost our immune systems.

When we consume food rich in vitamin C, we are likely protecting ourselves from several chronic diseases.

But do you know which foods contain the highest amounts of vitamin C? From our research, you can take a look and fill your grocery cart with these food items from now on.

HERE ARE FOUR FOODS THAT ARE LOADED WITH VITAMIN C. CITRUS FRUIT Popular citrus, such as oranges, helps build up your immune system and also helps fight the common cold and flu. Vitamin C is thought to increase the production of white blood cells and these are key to fighting infections. Because your body does not produce or store it, your body needs a daily dose of vitamin C for continued health.

GUAVA Guava contains about four times the amount of vitamin C as an orange. They are also rich in vitamin A and also a great diet food.

KIWI Kiwi is one of the world’s most nutritious fruits and contains very high levels of vitamin C. They should be eaten as soon as they are ripe, as leaving them standing could decrease their vitamin C levels.

CAULIFLOWER Health experts reveal that one cup of chopped raw cauliflower is loaded with vitamin C, which helps prevent cellular damage, aids iron absorption and reduces cholesterol. Experts also reveal that it is an excellent source of dietary fibre for digestion, vitamin K to promote blood clotting, vitamin B6 for metabolism and choline, and vitamin B – known for its role in brain development.

COLD & FLU BUSTER:

THIS WARM DRINK IS PURE GOLD VIWE NDONGENI-NTLEBI

LOADED WITH ANTIOXIDANTS The key ingredient in this yellow milk is turmeric and it is loaded with antioxidants. According to a 2013 study on the role of curcumin in systemic and oral health, the active component in turmeric has been used in Ayurvedic medicine for centuries due to its strong antioxidant properties. Antioxidants are compounds that fight cell damage, protecting your body from oxidative stress.

GOLDEN Turmeric Milk or Haldi Doodh is an Indian drink that has been gaining popularity in Western cultures.

The drink is a powerful Indian drink with medicinal properties.

It’s a great immunity booster when suffering from a cold, cough, sore throat, headaches and joint aches.

This bright yellow beverage is traditionally made by warming up cow or plant-based milk, with turmeric and other spices – such as cinnamon and ginger.

Ayurveda consultant and panchakarma physician, Dr Kunal Manek says: “Haldi or turmeric, as we all know, is one of the most powerful spices hidden in your kitchen. A staple in Indian cooking, it is also a go-to fix for an array of health issues.

“For centuries Ayurvedic medicine has been using curcumin, the active component in turmeric, for its antioxidant properties.

“This is why consuming a warm glass of turmeric milk is advised. The antibacterial, antiviral and antifungal agents present in turmeric help strengthen our immune system from the inside.”

REDUCES INFLAMMATION AND JOINT PAIN Yellow milk also has powerful antiinflammatory properties that help in reducing inflammation and joint pain.

Research shows that ginger, cinnamon and curcumin (the active ingredient in turmeric) have potent antiinflammatory properties.

GOLDEN TURMERIC MILK RECIPE INGREDIENTS 1 cup whole milk (or coconut/soy/ almond) ¾ teaspoon turmeric powder (or haldi) 1 teaspoon honey ¼ tsp black pepper (ground or pepper powder, reduce it to a pinch if you prefer it less spicy) INSTRUCTIONS Mix together all the ingredients in a pan and bring to a boil.

Simmer for a minute or so and switch off the heat.

Sip slowly while still hot. | Recipe: My food story

HAS ANTIBACTERIAL, ANTIVIRAL AND ANTIFUNGAL PROPERTIES According to Healthline, in India, golden milk is often used as a home remedy against colds. In fact, the yellow drink is touted for its immune boosting properties.

A 2014 study on antibacterial, antiviral, and antifungal activity of aurcumin suggests that curcumin has these properties – which may help prevent and fight infections.

Although the results of test tube studies are promising, there is currently no evidence that golden milk reduces infections in people.