SLEEP THE UNDERRATED IMMUNE

SLEEP

The Underrated Immune Booster

By Kate Aitken

Vitamin C and zinc quickly became the supplements of choice when COVID-19 hit, and considering that the virus will be sticking around for a while, this might be a trend with some longevity. In times of uncertainty, we look to the things that we can control, which means going for all the vitamins, minerals and supplements we know will help to support our bodies and immune systems. While these will assist in taking care of your wellbeing, there’s an even more basic, tried-and-tested immune booster that tops any fancy supplement or superfood. It also happens to be totally free, and in unlimited supply...

Sleep.

And not just any old slumber, but high-quality, healthoptimising and restorative sleep.

We’ve all experienced the incredible benefits of a good night’s sleep, and it’s safe to say that not much compares. Aside from allowing us to feel revitalised, cognitively alert and emotionally balanced (a pretty impressive list of pros), quality sleep also acts as armour,

helping us to ward off infections and illness.

When you are sleep deprived, you are not only more vulnerable to viruses and bacteria, but you also have to deal with a substantially longer recovery time in the event that you do fall ill. It’s time for us to acknowledge and bring awareness to the true importance of proper sleep so that we can optimise our health and happiness, and live a life of vibrant wellness.

The question now becomes, “What is the optimal amount of sleep?” This is a difficult one to pin down, and the answer will vary from person to person according to a wide range of factors, including age, overall bodily health, and emotional and physical stress levels. It is generally recommended that we get between seven and nine hours of uninterrupted sleep per night. In fact, research shows that if you are getting less than six hours per night, you are more than four times as likely to catch the common cold. The immune system’s activity ramps up while we sleep, which can sometimes result in night sweats, signalling that it’s hard at work! Cytokines (proteins that act as messengers for the immune system) are also produced and released during sleep. With sub-optimal sleep (i.e. six hours or less), our hormones can be disrupted and a low-grade inflammation response initiated. If left unresolved, this can increase the risk of diabetes, heart disease and other chronic illnesses. The pace of today’s world has forced many of us into deciding that sleep is expendable. However, as with bad debt, the ramifications are not only real, but compounding. There are no corners to be cut when it comes to getting your shut-eye, and it is absolutely vital that your sleep pennies are banked.

Even more important than the number of hours for which we sleep is the quality of our sleep, and our alignment with natural

circadian rhythms. Our bodies follow a well-calculated and efficient sleep cycle, and any disruption of this cycle (even a quick midnight bathroom break) has an impact on our returns.

The four sleep stages are: wakefulness, light sleep, deep sleep

and REM sleep. Deep sleep is the most regenerative and restorative stage, and should ideally occur between 10 pm and 2 am, which also coincides with the darkest hours of the night. You should aim to have the middle of your sleep cycle falling between these hours, as you will be optimally aligned with natural sleep cycles, and thus maximise your ‘sleep yield’. REM sleep is associated with dreaming and creativity – it’s often a space where we receive insights and those ‘Aha!’ moments. Typically, REM sleep is experienced in the early hours of the morning, and ends with waking. To sleep through the night is innate and natural, but thanks to our fast-paced, stresspacked lives, this is often seen as a luxury rather than an essential.

For much of this year, many of us have been feeling heightened levels of anxiety and stress, which not only directly impact our immune systems, but also affect our sleep. Isn’t it strange that when we finally have ‘more time’ for sleep, it becomes more elusive

WELLNESS than ever? This is almost certainly due to anxiety and the inability BLUE HILLS Equestrian Estate of the body and mind to calm down, which is necessary for us to fall asleep and stay asleep. Now, more than ever, it is vital to establish what we call sleep hygiene - taking any and all steps necessary to promote and support better sleep.

HERE ARE 10 SIMPLE TIPS YOU CAN IMPLEMENT ON A DAILY BASIS TO HELP YOU MOVE TOWARDS A BETTER RELATIONSHIP WITH SLEEP…

nervous systems late at night, which is not conducive to relaxation and sleep. Try turning down the lights as the sun goes down and opting for a Himalayan salt lamp to provide a warm, gentle light. This signals to your body that bedtime is approaching. To promote relaxation, take a bath with some calming essential oils like lavender, and sip on some chamomile tea whilst retiring to bed with a good book. 9. Avoid any high-stimulation activity just before bed, such as checking emails or watching action-packed TV. 10. Cultivate a gratitude practice. Write down your list of ‘gratefuls’ from the day. Going to bed with a grateful heart and a peaceful mind eases any resistance that we have built up during the day, and allows us to drift off happily into dreamland.

1. Stay hydrated. Opt for plenty of warm water and herbal teas during the day. It’s preferable to get most of your liquid intake during the first half of your day to avoid the night-time bathroom run. 2. Stock up on immune-boosting nutrients such as zinc, selenium, vitamin C and vitamin D. You should also make sure to include plant-based whole foods in your daily diet, as they are abundant in these nutrients. Great examples of superfoods and herbs to add are baobab powder, camu camu berry and adaptogenic herbs. 3. Limit alcohol intake and try to have your drink earlier in the evening rather than late at night. Alcohol may temporarily relax us, but it can disturb our sleep (especially if consumed in large quantities). You may also want to consider seeing a health coach, who can guide you in making lifestyle changes that could directly benefit your ability to get that precious shut-eye. If you are really having trouble getting healthy sleep, you may need to consult a doctor or sleep therapist.

ABOUT THE AUTHOR

Kate is a passionate wellness advocate who believes that the key to living life well is in supporting innate wellbeing by choosing pure, natural foods. She stands by the beliefs that “health is wealth” and “food is medicine”, and has made her love for wholesome living a central theme in her life. She has a background in retail, having been on the marketing team for a number of prominent health food brands. In 2017, she helped to open a trendy ‘gut-healthy’ cafŽ in Chelsea, London, that continues to grow in success and popularity. Kate now works as a marketing and communications consultant in the wellness industry, including as interim Marketing Manager at Wellness Warehouse. As an internationally-accredited health coach, she uses her experience in integrative nutrition to support wellness seekers in making long-term, sustainable lifestyle changes. Contact kate@wellrooted.co.za or follow her @_well_rooted_ on Instagram for more.

4. Eat a well-balanced diet that favours a generous intake of nourishing, fibre-rich plant foods. Keep dinners light, as a heavy digestive load can disturb sleep quality. A soup or broth is a great evening meal option. 5. Make time for creativity and doing the things you love. This reduces stress and supports happier, more restful sleep. 6. Keep fit and active. Exercise directly impacts our quality of sleep. Go for cardio earlier in the day, as this amps up your system, and opt for more relaxed exercise (such as yoga) in the evening, as this helps to calm the body and mind. 7. Set a bedtime for yourself. Try to go to bed and wake up at the same time each day. Our bodies love routine, and this is an effective way to really capitalise on sleep. Plus, once your body has settled into a routine, you will find little need for an alarm clock. 8. Create an evening wind-down ritual. With the increase in hand-held technology and blue-light devices in the bedroom, we’ve 2021 • ISSUE 1 24 lost touch with natural daily cycles, and are left with revved up SA’s leading health retailer, Wellness Warehouse offers everything you need to live life well under one roof. Visit one of their 37 stores (and growing) nationwide or shop online to stock up on quality health supplements, organic and natural beauty products, real foods, eco home products and natural baby care, all offered with personal service and a 360° approach to health. www.wellnesswarehouse.com

POWER UP

At the heart of the revised range is an additional 30 kW of power and 100 Nm of torque derived from the switch to the new-generation 2.8L GD-6 turbodiesel engine, that is now mated exclusively to a six-speed automatic transmission (previously fi ve-speed). Prado’s overlanding and towing credentials benefi t from the higher-performance engine that now delivers a maximum of 150 kW @ 3 400 r/min and 500 Nm over a wider 1 600 - 2 800 r/min band. The latest generation 2.8 GD-6 engine (as debuted in the updated Hilux) has received a raft of upgrades including a new ball-bearing turbocharger with a larger turbine and impeller, and improved engine rigidity and cooling. Better fuel economy is realised through optimised pistons and piston rings, changes to the cylinder block and head, higher fuel-injection fl ow rate and the adoption of high-performance materials for the exhaust manifold. A newly-fitted balance shaft helps smooth out engine vibrations, improving NVH performance and contributing to an even higher degree of refi nement.

ENHANCED EFFICIENCY & TOWING

Despite the substantially stronger outputs, fuel consumption improves to 7.9 L/100 km and CO2 emissions are down to 209 g/km. Fuel capacity is 150L with an 87L main tank and 63L sub-tank. Maximum braked towing capacity is increased to 3 000kg on 2.8 models.

NEW INFOTAINMENT

A new-generation multimedia system is fi tted across the range, which now incorporates a larger 9” touchscreen display (previous 8”), enhanced voice recognition and compatibility with Apple CarPlay and Android Auto. Customers are able to utilise mobile phone services such as Google Maps, Waze, Spotify, SoundCloud, etc, to enhance their driving experience – while providing enhanced telephony and messaging interfaces ‘on-the-fl y’.

MODEL LINE-UP & PRICING

• Prado 2.8L Diesel TX - from R958 700 • Prado 4.0L Petrol VX - from R1 049 600 • Prado 2.8L Diesel VX - from R1 081 800 • Prado 4.0L Petrol VX-L - from R1 094 100 • Prado 2.8L Diesel VX-L - from R1 127 900

The model line-up and 4.0 V6 engine remain unchanged.

WARRANTY & MAINTENANCE

All Prado models are sold with a 9-services/90 000 km service plan – with 10 000 km service intervals. A 3-year/100 000 km warranty is also provided. Customers can purchase an additional service plan and warranty extensions from their local Toyota dealer – and benefi t from the biggest dealer network in the country (over 220).

CELEBRATING LOVE ON

Valentine’sDay

When you are young or single, Valentine’s Day is exciting. Later in life, however, it has the tendency to become a bit stale. A day of annoyance that forces you to be romantic and pay ridiculous prices for flowers and gifts. This is probably why, for most couples, Valentine’s Day comes and goes without as much as a “Be my Valentine?” what’s app message.

This year Valentine’s Day falls on a Sunday, making it even easier to celebrate and embrace Valentine’s Day for everything it should be (romance, love) and ignore everything it has become (heart chocolates, roses)?

What if you took time out of your busy schedule to celebrate your relationship and set the course for a great year? Not because the calendar says you have to but because you want to.

If you’re up for it, here are some unconventional date ideas to get you thinking:

A picnic: Take your partner for a picnic in your backyard or at Rietvlei Nature Reserve.

Order take-out: Because we are celebrating Valentine’s Day during a very difficult and scary time, it might not be a bad idea to order food from your favorite Restaurant, this way you do not have to make additional plans with the kids, and we all know how hard it is to leave the house once you’ve settled in… Pick up take out for dinner and make it a relaxing, out-of-the-norm evening.

Romantic Traveller: Visit a destination you always wanted to go by doing a virtual tour online... Experience the distinctive culture, architecture and history of Sicily relaxing on your sofa or outdoors. Click here

Make a weekend of it: If your circumstances allow some time away, have a look at BushBreaks and more’s last minute specials, BushBreaks & More are The Bush Lodge Experts offering the best special discounted rates and tailor-made African Safari Packages at Luxury Lodges throughout South Africa.

Cooking Date: Romance is in the air and in the Kitchen, do a online cooking class or order your mealkit from Ucook.com and make dinner together.

Even if you decide to do nothing this year, it is perfectly fine. But show your partner you care about them by giving a handwritten note, a treat or some field flowers – just because!

Bush Breaks the kids will LOVE!

Without a doubt, most South Africans have experienced the call of the bush at some point in their childhood. Whether your early family safari memories are of a baboon that stole your pitstop bacon and egg sarmie in the Kruger or meeting a lone rhino on the short walk between bird hide and car, we’ve all got them! At Pentravel, we love to LOVE a bush break. Give us a boerie on the braai under a twinkling sky and the calls of hyenas in the darkness, as we go all goosebumpy. And the generally tech-free and pro-family environment makes it a pretty special gift to give to our own kids and a new generation of travellers. We’ve rounded up our best family safari ideas, game reserve inspiration and bush breaks the kids will love by chatting to a few of our seasoned Pentravel safari experts.

KRUGER NATIONAL PARK

An easy drive from Johannesburg and a quick gander from anywhere in Mpumalanga, the vast Kruger Park is a staple on South African safari holidays. From the wildlife-rich South, to the interesting Central roads and the unique North, the park has its fill of various accommodation options, camps, lodges and even a golf course!

Why we love it? Super kid-friendly with safe camps, well-stocked camp shops, swimming pools and the sound of the wild.

MOTSWARI PRIVATE GAME RESERVE

Located within the greater Timbavati is another local favourite – Motswari Private Game Reserve. With excellent rangers and guide who go above and beyond, Motswari offers an exceptional place for a family safari. For those slightly older visitors, guided safari walks and interest talks offer a unique aspect to this luxury lodge.

Why we love it? Motswari’s renowned guides, rangers and staff go above and beyond.

ST LUCIA WETLANDS

Now known as the iSimangaliso Wetland Park, the Greater St Lucia area was declared South Africa’s first Natural World Heritage Site in 1999 and its natural abundance is breathtaking! Explore this pristine wonderland with game drives, snorkeling at Cape Vidal, a hippo boat cruise, turtle cruises and even bush and boat safaris. There’s many options to suit your family’s needs too.

Why we love it? The simple natural wonder is incredible; there really is something for everyone!

MABALINGWE

Mabalingwe is a short drive from Pretoria and offers an excellent choice for a weekend bush break. Relaxed and incredibly family friendly, there are also resort-style activities to keep the kids entertained, such as tennis, a swimming pool, mini golf and kids’ area. Plus, you can opt into your own game drives and stay selfcatering, making this an easy and relaxed option for families.

Why we love it? The Oasis Bar is great for sundowners, and there are loads of kid-friendly activities.

Family

Bush Breaks

#3131 GLAMPING ON THE BANKS OF THE SABIE RIVER

Valid: until 28 Apr 2021 from only R1,545pps

What's included:

2 nights accommodation at AfriCamps at

Mackers, Hazyview in a tent!

#3134 GLAMPING ON THE SHORE OF LAKE JOZINI, PONGOLA GAME RESERVE

Valid: until 28 Apr 2021 from only R1,685pps

What's included:

2 nights accommodation at AfriCamps at

White Elephant, KZN in a tent!

MABULA GAME LODGE, WATERBERG, LIMPOPO

Valid: until 29 Mar 2021 from only R2,955pps

What's included:

2 nights accommodation at the 4-star Mabula Game Lodge in a superior room Including all meals and 2 game drives daily!

#2104 KWA MARITANE BUSH LODGE, PILANESBERG NATIONAL PARK

Valid: until 25 Feb 2021 from only R5,815pps

What’s included:

3 nights accommodation at the 4-star Kwa Maritane Bush Lodge, Pilanesberg National Park in a standard room Breakfast & dinner daily

BONUS 2 kids under 12 stay and eat for free when sharing with 2 adults!

Contact us at any of our Joburg or Pretoria stores:

Did you know?

The Marsh Owl is a medium-sized owl with a rounded head and small erectile ear-tufts. It is also known as the African Marsh Owl.

The facial disc is pale buff, with a distinct dark brown rim with buff speckles. There is a dark brown area around the eyes, which are also dark brown. The cere is grey-brown and the bill Upperparts are plain earth-brown, crown and nape are finely vermiculated buff, and uppertail-coverts are barred buff. The primaries have plain, pale tawny-buff bases, contrasting with a dusky patch at the wrist. The rest of the flight feathers are barred dark brown and tawny-buff. The tail is dark brown, barred pale buff with a whitish tip.

Underparts are brown, finely vermiculated buff, becoming more uniform pale buff on the thighs, belly and undertailcoverts. Underwing-coverts are buff with a dark brown wrist patch which is very conspicuous in flight.

Tarsi are feathered pale tawny-buff and toes are covered with pale buffish plumes, leaving the dark brown tips bare. Claws are blackish.

Males are generally paler then females, and there is some individual variation in tone.

Size

Length 31-38cm. Wing length 284380mm. Tail length 132-186mm. Weight 225-485g.

Habits

The Marsh Owl is mostly crepuscular and nocturnal, but sometimes active during cloudy days. Roosts by day on the ground in a hollow among grass or other vegetation. They may be aggressive near the nest, or feign injury in order to distract potential predators. May roost communally, especially outside breeding season.

Voice

Most commonly a hoarse, grating call sounding like the noise produced by breaking a dry branch by bending it

slowly - kerrrrrr. It is repeated at variable intervals. Also gives a sequence of croaking, raven-like calls on the wing - quarrk-quarrk-quarrk.

Hunting & Food

Normally feeds on small rodents, but often switches to small birds if rodents are not available. They also take other small vertebrates and insects. Prey items include mice, voles, rats, shrews, young hares, bats, birds up to the size of small ducks and doves, frogs, lizards, scorpions, beetles, grasshoppers, etc.

Most prey is captured by flying close to the ground with slow, powerful wingbeats, interspersed with fast swerves and hovering, before dropping on the victim. Flying insects may be hawked in flight.

Breeding

Marsh Owls are monogamous and territorial. They may nest in loose colonies. Territories are normally 0.8-2.5 square km but may be even smaller in denser populations. Hunting areas of neighbouring pairs may overlap.

The male claims territory by circling over it, clapping wings and croaking. Nesting normally occurs towards the end of the wet season. The nest is a hollow within a patch of tall grass or weeds, often beside a bush and with an ‘entrance tunnel’ from one side. Vegetation is often pulled over by the female to form a canopy. The depression itself is lined with some dry leaves to from a pad. The female lays 2-6 (normally 3) white eggs (40x34.1mm average) at intervals of about two days, and incubates them alone starting immediately. Incubation period is 2728 days for each egg, and during this time she is fed by the male.

After hatching, the chicks open their eyes at about 7 days. They leave the nest at around 18 days while still downy, and scatter in the surrounding vegetation. During this time the parents locate their young by their calls and trampling movements in order to feed them. Fledging is at 29-35 days old, and they are fully feathered at 70 days. Both parents care for them for some time before they become independent.

Habitat

Open country from coastal marshes to savanna, also inland marshes, moors and montane grassland. Ranges from sea-level up to about 3000m. Favours terrain with short vegetation and some patches of long grass or weeds. May be found locally in rice fields and drainage strips in wooded savanna, sometimes in open areas near or even in human settlements. They are absent from forested areas, rocky landscapes and deserts, and avoid extensive long grass.

Distribution

Africa and Madagascar. An isolated population exists in extreme northwest Africa in Morocco. Patchy distribution south of the Sahara from The Gambia west to Ethiopia. More continuous distribution from Ethiopia and South Sudan south to the Cape. They are generally resident, but partly nomadic within sub-Saharan Africa.