IOL - Health - November 2022

HEALTH

IOL

N OVE MBE R 2 02 2

Matters of the heart

“Believe in your heart that you’re meant to live a life full of passion, purpose, magic and miracles.”

- Roy T Bennet

ALEXANDER GREY Pexels

CONTENTS • Listen to your heartbeat • Heart health myths • The power of pilates • Quit smoking for your heart • Bra to help with breast cancer checks • Plant-based meals

IOL

CONTACT US PUBLISHER Vasantha Angamuthu vasantha@africannewsagency.com ACTING EXECUTIVE LIFESTYLE EDITOR Debashine Thangevelo debashine.thangevelo@inl.co.za EDITORS Marchelle Abrahams marchelle.abrahams@inl.co.za Vuyile Madwantsi vuyile.madwantsi@inl.co.za

DESIGN Juanita Minshull juanita.minshull@inl.co.za PRODUCTION EDITOR Renata Ford renata.ford@inl.co.za BUSINESS DEVELOPMENT Keshni Odayan keshni.odayan@inl.co.za SALES Charl Reineke charl.reineke@inl.co.za ENQUIRIES info@anapublishing.com

Cover Picture: Isabella Mariana/ Pexels

CAROLINA GRABOWSKA Pexels

Editors’ notes THIS month’s IOL Health digital magazine is packed with expert advice on how to take care of your heart.

And we’re not just talking about nutrition and going for regular check-ups – it all starts with a lifestyle choice and the decision to implement positive changes for overall health.

In this edition, we look at how paying attention to your heartbeat could save your life. We also take a deep dive into pilates and why former athletes are singing its praises.

At the tail-end of Breast Cancer Awareness Month, we’ve featured a local non-profit organisation which has created a sports bra that shows you how to perform a self-examination.

We hope you enjoy the read, and don’t forget to look after your heart!

Marchelle

THE medical field has made some amazing strides over the years, but the most significant lifealtering choices are still up to us.

While my heart is subject to an occasional heartbreak here and there, I genuinely care for it and would not offer it up to my crush without second thoughts.

Our mission for this month’s IOL Health digital magazine theme, Matters of the Heart, is to raise awareness of the progressive lifestyle changes you can make, and which medical professionals encourage, to stop your heart from killing you.

Vuyile

SIMPLY paying attention to your heartbeat can indicate whether you require medical attention. | FREEPIK

Paying attention to your heartbeat could save you In South Africa, more men and women die from cardiovascular disease than from all cancers combined Vuyile Madwantsi

ACCORDING to the Heart and Stroke Foundation of South Africa cardiovascular disease (CVD), once thought to be a disease associated with the elderly, now accounts for more than half of deaths before the age of 65, and premature deaths in people of working age (35-64 years) are expected to rise 41% by 2030.

Peter Mehlape, managing director of Medtronic Southern Africa, says bradycardia – a condition in which the heart beats too slowly to sustain normal functioning – is one of the most prevalent heart diseases that can be easily detected.

He says simply paying attention to your heartbeat can indicate whether you require medical attention or a pacemaker, a straightforward surgical procedure that can delay death and allow you to live a full, healthy life.

A pacemaker is a tiny, batterypowered device that is implanted in your chest and corrects conduction irregularities in the heart. It does this by detecting when your heart is beating too slowly and sending a signal to your heart to speed up its rate.

There are different levels of

DR. KAVESHREE Govender is a cardiologist who specialises in heart rhythm abnormalities and cardiac implantable electronic devices. | SUPPLIED

A NORMAL resting heartbeat is between 60 and 100 beats per minute. | MIKHAIL NILOV Pexels

bradycardia, says Dr. Iftikhar Ebrahim, an interventional cardiologist working at Raslouw Hospital in Centurion, and not everyone with a slow heartbeat needs a pacemaker.

“The normal resting heart rate should be between 60-100 beats per minute. Anything below 60 is considered slow, and I would advise anyone with a heart rate persistently below 50 to have their doctor check it and have an electrocardiogram,” he said.

“However, a heart rate persistently below 40 requires urgent attention, because it would indicate a heart block.”

Ebrahim says the most frequent and dangerous heart block is a third-degree one, which is when there is essentially no contact between the upper and lower chambers of the heart. Syncope (fainting) and vertigo are caused by the heart’s inability to keep the

blood flow to the brain.

Dr. Ebrahim explains: “The sinus node is a collection of nerves in the top chamber that triggers the heart when to beat faster or slower depending on activity, emotions, and other factors. Its function begins to wane and leads to symptomatic fainting.”

He adds that slow heartbeats are normal in athletes who are in excellent physical condition, but notes that they frequently develop sinus node dysfunction as they age.

Dr. Kaveshree Govender, a cardiologist who specialises in heart rhythm abnormalities and cardiac implantable electronic devices, says implanting a pacemaker is a straightforward surgery and is frequently performed at a day clinic under conscious sedation.

Patients can continue their normal lives after the operation, she says, but won’t be able to lift their left arm high for six weeks.

Educating South Africans and dispelling

HEART HEALTH MYTHS DUE to a 28% greater risk of heart disease in obese individuals compared to those with an optimum weight, obesity continues to be one of the main causes of cardiovascular disease in South Africa.

Vuyile Madwantsi Dr Chris van Straten, Global Health Adviser Clinical Governance at International SOS, shares myth-busting information

about cardiovascular health.

Myth: Heart disease runs in my family, so there’s not much I can do about it Fact: There are many steps that can be taken to reduce the risks of heart disease, even if there is a

HIGH salt intake is linked to high blood pressure, or hypertension, a key risk factor for strokes, heart attacks and other cardiovascular diseases. | Reuters

family history. Most cardiovascular diseases (CVDs) are preventable and treatable. Such as by: • Consuming a nutritious, balanced diet.

• Reducing your alcohol consumption.

• Maintaining a healthy blood pressure level.

• Being more physically active.

• Maintaining a healthy weight.

Myth: Heart disease is really a man’s problem Fact: Heart disease is the leading cause of death in women over the age of 65, just as it is the leading cause of death in men.

Whether you are a man or a woman, ask your doctor to conduct a baseline heart examination that includes checking your cholesterol and blood pressure.

Know the risk factors, behaviours and conditions you can change and control vs characteristics you cannot change.

The most typical symptom is pain or discomfort in the middle of the chest, which is frequently described as a pressure, fullness, or discomfort that lasts for a few minutes or goes away and returns.

However, some people, particularly women, might not experience this symptom.

Thus, the importance to recognise other symptoms, that could include: pain or discomfort in the jaw, neck, back, shoulders, one or both arms or stomach; shortness of breath;​​feeling weak; cold sweat; light-headedness;​​ nausea and vomiting.

These symptoms may increase gradually to become severe over a few minutes .​ Everyone should be taught how to use an AED and how to administer efficient CPR. Minutes matter! You can save someone’s life by acting promptly.

Call for help right away if you suspect someone is having a heart attack, Dr van Straten told IOL Lifestyle.

HEART disease is not just a man’s problem. | DARIUS BASHUR Unsplash

PILATES is a comprehensive approach to exercise because of the approach it takes. | SUPPLIED

THE POWER OF PILATES Why the recent frenzy over Pilates? Former athlete shares why you should hop on this exercise regimen Vuyile Madwantsi ONE of the most appealing aspects of Pilates is that no expensive equipment is required.

And if you’re a homebody, that’s ideal; not everyone enjoys going to the gym. Aside from the use of the reformer machine, all you need for an effective workout is a mat and possibly a resistance band.

As a result, Pilates is accessible to everyone, and there is something for everyone, whether you lead a sedentary lifestyle, are pregnant, are going through rehabilitation, suffer from anxiety, or are a professional athlete.

Former athlete-turnedbusinesswoman Colleen Tomlinson, founder of The Pilates Difference Studio in Plettenberg Bay, says Pilates isn’t something she just happened to stumble on.

“I’ve been active my entire life and have participated in a variety of sports, including swimming, touch rugby, volleyball for South Africa and running competitions, you name it.

“I hold a degree in human movement. In the course of my recovery from two serious ankle injuries, I learnt the advantages of Pilates and never looked back."

“It’s such a life-changing modality of exercise, and the one thing you have to understand about Pilates is that it’s not something you do for a season and then move on to something else. It’s very much a life choice, it’s a lifestyle, an investment in your body, your future and your health. It has incredible benefits to strengthen the body,” she told IOL

Lifestyle.

Tomlinson believes Pilates is a comprehensive approach to exercise because of the approach it takes. Aside from having a full body focus, this exercise really focuses on building strength in the body from the inside out so that your body is essentially always in a state to prevent degeneration and injury.

Simply put, it’s a fantastic investment in your general health. It’s not just about getting fit and working out; posture is also very important. It’s about correcting the daily activities we engage in, like sitting at a desk in front of a computer or driving, by strengthening the muscles and balancing out overuse or degenerative positions.

PILATES is about correcting the daily activities we engage in, like sitting at a desk in front of a computer or people who drive, by strengthening the muscles and balancing out overuse or degenerative positions. | SUPPLIED

She goes on to say that it’s really an important thing to do, whether you’re new to exercise or someone who is rehabilitating from an injury or potentially could have these issues in your body.

Pilates works on strengthening your body so you slow down that

progression. Prevention truly is better than cure!

“We really look at the individual and create a fitness and exercise approach that correctly changes the person to undo everything we do in our daily lives or in places where we may have an injury. It’s all

about understanding your body,” Tomlinson says.

“Having said that, it’s great for everyone, from young to old. We have 80-year-olds who have been doing Pilates all their lives and are strong and healthy.

“Pilates is especially beneficial

PILATES maintains bone strength and promotes healthy posture. | SUPPLIED

for women because it maintains bone strength and promotes healthy posture, spinal health and osteoporosis prevention, among other things,” says Tomlinson.

“Yoga and Pilates are interlinked and complement each other really well. They each have their place in the fitness regime.

“While there are some strengthrelated aspects to some of the poses in yoga, it primarily focuses on flexibility, breath, mindfulness, being present in your body at the moment, introspection, and learning to be comfortable in your body. Yoga is also a slower, quieter form of exercise that emphasises flexibility and mobility.

“While there are risks of injury in any fitness regime, Pilates is a

very low-impact form of exercise and cautious form of exercise in that it encompasses body and mind,” shares the former athlete.

“Generally speaking, Pilates is a much slower and more

MODEL Lori Harvey is also a fan of the workout routine. | INSTAGRAM

concentrated form of exercise that is done lying down or on your knees on a mat. Pilates can reduce stress levels, anxiety and depression.

“Every single movement in this form of exercise is carefully controlled, and the core is constantly engaged. The misconception about the core is that it is solely composed of your abdominal muscles, although they do make up a significant portion of it.

“Like the proverb goes, ‘you don’t stop moving from growing old, you grow old from stopping moving’. Your ability to perform other physical activities will increase as a result of increased muscle strength from exercise.”

Quit to win the race to heart health In South Africa, heart and stroke diseases have the second highest mortality rate, after TB, HIV and Aids.

TOBACCO contains chemicals that can harm the heart and blood vessels. | EANLAMI-H Unsplash

VUYILE MADWANTSI

A COALITION of health organisations calling for improved tobacco control, Protect our Next, points to South Africa's high tobacco consumption as a major risk factor for cardiovascular disease (CVD), arguing that the country urgently needs tobacco control measures that could help prevent needless CVD and other noncommunicable disease deaths.

In South Africa, heart and stroke diseases have the second highest mortality rate, after TB, HIV and Aids, according to the Heart and Stroke Foundation South Africa (HSFSA). Over 82 000 lives are lost each year due to CVDs, which account for one in five deaths.

Heart disease kills 225 South Africans every day.

“Every hour in South Africa: five people have heart attacks, 10 people have strokes, and of those events, 10 people will die. Yet, the triggers that give us our high cumulative risk score for CVDs, including tobacco use, unhealthy diet, physical inactivity and the harmful use of alcohol, are entirely preventable,” says Professor Pamela Naidoo, CEO of HSFSA and president of the African Heart Network.

She says since 80% of heart disease and stroke can be prevented, it’s imperative that the prevalence of preventable non-communicable diseases be decreased.

The 2021 Global Adult Tobacco Survey revealed smokers have a 2 to 4 times higher risk of developing heart disease than non-smokers.

Risk increases with age. Even if you only smoke one cigarette a day, your risk is half that of heavy smokers.

Naidoo says quitting smoking is one of the best things you can do for your heart and body. Tobacco contains chemicals that can harm the heart and blood vessels. Because the heart needs to work harder to give enough oxygen to the body,

NAIDOO asserts that quitting smoking is one of the best things you can do for the health of your heart and body. | POSSESSED PHOTOGRAPHY Unsplash

and brain, smoking decreases the amount of oxygen in the blood, raising blood pressure and heart rate.

She says quitting smoking has practically immediate advantages, and if you stick with it, your risk of developing heart disease and stroke can eventually drop to levels that are almost equivalent to those of nonsmokers.

E-cigarettes or vape goods can seriously affect the cardiovascular system and are just as addictive as

tobacco products.

“We are determined to drive awareness as well as educate South Africans, especially the youth, about the devastating impact smoking has on your cardiovascular health,” says Naidoo. “Risk factors can be reduced by a large margin with effective tobacco control.”

Dr Sharon Nyatsanza, deputy director of the National Council Against Smoking, says: “To prevent the crippling health impact of

smoking and reduce South Africa’s high incidence of NCDs, including CVD, that deplete our health budget, we must make it harder to smoke cigarettes, e-cigarettes or vape products, hookah pipes and other related tobacco products.

“This will protect everyone from damaging second-hand smoke and curtail the tobacco industry’s ability to reach a new generation of smokers through misleading advertising.”

CHECK, KNOW, PREVENT Local NPO creates sports bra that teaches you how to perform breast self-examination Vuyile Madwantsi

MANY women do not know how to correctly examine their breasts. | SUPPLIED

THIS sports-bra is ideal for wearing postmastectomy surgery because it offers comfort and softness. | SUPPLIED

BREAST cancer is the most common cancer among women worldwide, affecting 1.7 million women each year.

According to the National Cancer Registry (2017), one in every 26 women in South Africa is at risk of developing breast cancer.

Several studies have found that 70% of breast cancers are detected through routine self-examination, which has the potential to save your life and money.

There is also an argument that it is the fear of cancer that prompts a dread of self-examination.

If you are diagnosed early with breast cancer, your 5-year survival rate is 98%; if you are detected at stage 0, your chance of survival is nearly 100%. This indicates that early detection is critical to survival, said Check Know Prevent.

In honour of Breast Cancer Awareness month, this local nonprofit wants to ensure women check their breasts regularly and know warning signs.

“Often, we have found that women also do not know how to correctly examine their breasts.”

As part of its proactive approach to breast cancer prevention, the organisation created a sports bra with a hidden inner lining that teaches women how to perform a self-breast examination and what warning signs to look for.

With the help of a quality sports bra worn by every woman every day, the organisation hopes to encourage more women to practise regular self-examinations.

THE organisation hopes to encourage more women to practise regular self-examinations.

Designed by an expert undergarment designer, Di Schonegevel, with over 20 years of design experience, the sports bra has a stylish design with subtle front gathering and removable padding.

The inner fabric provides additional support and is made of 95% polyester and 5% Spandex, while the outer fabric is a blend of 85% polyester and 15% Spandex.

This garment can be worn as a supportive workout sports bra, or a comfortable, fashionable racer-back

cropped tank top.

In addition to being fully lined it has no sharp seams, and is also ideal for wearing post-mastectomy surgery, because it offers comfort and softness.

For every five bras sold (starting at R399 each) Check Know Prevent will donate one to a Grade 11 or 12 student in need.

The proceeds will be used to support informative talks featuring a professional nurse who will demonstrate a breast selfexamination.

PLANT-BASED mince is versatile. | SUPPLIED

Go plant based for heart health

LUTHO PASIYA

HEART disease is the leading cause of death worldwide. But studies show that a healthful, plant-based diet not only prevents heart disease but can often help to manage and even reverse it.

The Fry Family Food Company has shared a heart-friendly recipe.

One batch-cook of plant-based mince means three different delicious family recipes.

Pea-protein mince base Ingredients 30ml olive oil 1 medium onion, finely chopped 2 garlic cloves, chopped 2 sprigs of rosemary, chopped 30ml tomato paste 1 x 410g tin of chopped tomatoes 15ml red wine vinegar 250ml vegetable stock 2 tsp sugar 2 bay leaves 1 x box of Fry’s Pea Protein Mince Method Pea-protein mince base Set a medium-sized pot over medium-high heat and fry the onion in the olive oil till translucent.

Add the garlic, rosemary, and tomato paste and fry for 2 minutes to cook out the tomato paste. Add the Fry’s Pea Protein Mince, tinned chopped tomatoes, soy sauce, red wine vinegar, vegetable stock, sugar and bay leaves, and reduce the heat to medium-low.

Simmer for 30 minutes until the sauce has thickened as desired.

Dish 1 – Spaghetti Bolognese 1 pack of spaghetti (cooked as per pack instructions) Basil (to serve) Vegan parmesan (to serve) Method Serve the bolognese over cooked spaghetti and top with basil leaves and shavings of vegan parmesan.

SERVE guacamole with your plant-based tacos. | NADINE PIMEAU Unsplash

Dish 2 – Cottage Pie 1 x can cannellini beans Vegan mashed potatoes (make your standard mash and substitute butter and milk for plant-butter and oat milk).

Method Add cannellini beans to the mince as it’s simmering. Spoon the mince into an ovenproof dish. Top with dollops of vegan mash made with plant-butter and oat milk and spread evenly over the top.

Roughen up the surface using a fork to create a pattern and then drizzle lightly with olive oil. Bake for 20 minutes or until golden brown.

Serve and enjoy.

Dish 3 – Tacos 1 x can of red kidney beans Your favourite Taco spice (we recommend a tsp of ground cumin, 2 tsp of ground coriander, 1 tsp of cinnamon, and 1 tsp of cocoa powder) Guacamole Plant-based yoghurt (to serve) Jalapeno slices (to serve) Grated cheddar cheese (to serve) Method Add red kidney beans and spice to the mince as it’s simmering.

Load up your tacos with mince, guacamole, and plant-based yoghurt, and serve with jalapeno slices and a sprinkle of plant-based cheddar.