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ORAL HYGIENE
Combatting dental erosion
BREAST HEALTH Unpacking the available screening options
MENTAL WELLNESS
When the brain is no longer able to cope
SUMMER 2023
ASK THE PHARMACIST
Kids energy drinks explained
OSTEOPOROSIS
Why women should pay particular attention
AB de Villiers
Mr 360 on what his fitness routine entails today
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Picasso Headline, a proud division of Arena Holdings Pty (Ltd), Hill on Empire, 16 Empire Road (cnr Hillside Road), Parktown, Johannesburg, 2193 PO Box 12500, Mill Street, Cape Town, 8010 www.businessmediamags.co.za
EDITORIAL Content Manager: Raina Julies rainaj@picasso.co.za Contributors: Dirna Grobbelaar, Billy Khumalo, Dr Lizanne Langenhoven, Sandy Lewis, Nia Magoulianiti-McGregor Thealdi Mitchell, Sheree Munro, Dr Judey Pretorius, Dr Clifford Yudelman, Dr Phatho Zondi Copy Editor: Brenda Bryden Content Co-ordinator: Natasha Maneveldt Digital Editor: Stacey Visser vissers@businessmediamags.co.za
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Disclaimer: While every effort has been made to ensure that the information in this publication is sound, it is expressly not designed to diagnose or treat a medical condition or health problem. The information does not constitute medical advice. It is also subject to personal interpretation and may become dated or obsolete. The publisher, editor, authors and their employees or agents, therefore, cannot accept responsibility for the information in this publication or for any errors, omissions or inaccuracies contained therein, whether arising from negligence or otherwise. They are therefore not liable for any direct or indirect effects of the information. Please consult a qualified healthcare practitioner regarding any medical or health issues. Copyright: No portion of this magazine may be reproduced in any form without written consent of the publisher. The publisher is not responsible for unsolicited material. Healthy Times is published by Picasso Headline. The opinions expressed are not necessarily those of Picasso Headline. All advertisements/advertorials have been paid for and therefore do not carry any endorsement by the publisher.
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COVER STORY AB de Villiers, a former South African international cricketer named as the ICC ODI Player of the Year three times during his 15-year international career, talks health, family and what he’s up to now.
12 GENERAL HEALTH Breast Health: we share the different kinds of available screening for breast cancer. Wound Care: a specialist’s take on how to react in various home accident scenarios to ensure a wound is treated correctly, heals quickly and leaves behind minimal scarring. Macronutrients: what it is, and why it matters for health.
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18 KIDS HEALTH We ask a pharmacist to unpack the information parents need concerning energy drinks and caffeine consumption to make informed choices about their kids’ health.
19 MENTAL WELLNESS A clinical social worker shares that suicide is the final symptom of a brain no longer able to cope. Like any other type of organ failure, it is the result of an illness that has become terminal.
SEPTEMBER 2023
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16 ORAL HEALTH Tips to combat dental erosion in the young and the role of interdental brushes. 17 BONE HEALTH Osteoporosis is not unique to the elderly. We should all pay more attention to bone health before it’s too late, especially if you’re a woman.
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WHO CAN GATECRASH THE PSL’S ONE-HORSE RACE? SIYA KOLISI,
Springbok Captain
NEDBANK GOLF CHALLENGE Tommy Fleetwood looking for a hat trick
TEMBA BAVUMA
Can the Proteas end their World Cup curse in India?
READ ABOUT WHAT’S HAPPENING IN SA SPORT SC
AN HE RE
SPRINGBOKS AIM TO COOK UP A FRENCH FEAST
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MATRIX FITNESS ADVERTORIAL
GYM OWNER OR PERSONAL TRAINER – ENGAGE TO RETAIN
Satisfaction as a key indicator If your gym members or clients are satisfied with their fitness routine, they are more likely to stick around. Satisfaction often comes from achieving desired results, which is more likely with a balanced fitness approach.
The importance of a
BALANCED APPROACH TO FITNESS
The importance of community The social aspect of fitness is often overlooked. Group classes, online communities and social media engagement can play a significant role in keeping members motivated and involved.
PRACTICAL TIPS FOR A BALANCED ROUTINE
• Diversify your routine: incorporate both cardio and strength training exercises to keep your workouts interesting and effective. Dr Karlie Intlekefor, global research scientist at Matrix Fitness, • Don’t skip the warm-up: especially as you shares some valuable insights on cardio versus strength training age, a proper warm-up can prepare your body for a more intense workout and reduce hether you’re a gym • Blood sugar: both forms of exercise assist in the risk of injury. owner, a fitness with better blood sugar regulation. Ready to take action for your personal journey, professional or someone • Waist size: cardio is generally more effective members or guests? passionate about staying for weight loss, but strength training helps • Horizon Fitness – Home and Lifestyle. fit, this article aims to you gain muscle, which can improve your • Matrix Fitness – Premium Home and offer actionable advice on how to create a overall physique. Full Commercial. well-rounded fitness regimen. • Body weight: a combination of both forms of • Vision Fitness – Light Commercial. exercise is most effective for weight management. It’s not about extremes ... it’s purely about THE RISING POPULARITY • Body fat: strength training is more effective finding balance! Strength training has seen a significant uptick in reducing body fat percentage. in popularity, especially among millennials and • Learning and memory: cardio has been E A LT H Gen Z. This trend is backed by findings from shown to improve brain function. TE NH O C the American College of Sports Medicine • Positive emotions: both forms of exercise S (ACSM) 2023 fitness trends survey, which release endorphins but in different ways. highlights the increasing focus on muscle • Muscle growth: strength training, obviously, building and toning. is key here. • Testosterone levels: both forms of exercise can THE INFLUENCE OF ONLINE TRENDS increase testosterone, but strength training Social media platforms are flooded with usually has a more significant impact. strength training routines, influencing how THE OPTIMAL APPROACH people approach their workouts. However, it’s Research shows that a balanced approach, crucial to remember that what works for one incorporating both cardio and strength training, person may not be suitable for another. T S PRIN is most effective for improving general health. OU T8 B THE HEALTH BENEFITS OF CARDIO The solution: Sprint8, researched and A VERSUS STRENGTH developed by Phil Campbell (MS, MA, Both cardio and strength training offer unique FACHE, ASCM-PT), goes beyond high-intensity health benefits. Here’s a quick rundown. interval training with sprint-intensity training, • Blood lipids: cardio helps in reducing giving you the results you are aiming for. It is LDL (“bad” cholesterol), while strength a 20-minute high-intensity interval training training is effective in increasing HDL programme that can be integrated into any (“good” cholesterol). workout routine for optimal results.
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COVER STORY
“In life and cricket, you’re bound to fail more than you succeed so you can’t beat yourself up for every failure.” TAKING CARE OF THE MIND, BODY AND SOUL
AB and Danielle de Villiers
Mister 360 AB de VILLIERS AB de Villiers may no longer play professional cricket, but that doesn’t mean his health routine has slowed down. On the contrary … writes Nia Magoulianiti-McGregor
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es, there is life after cricket, so says former international cricketer and global sports icon Abraham Benjamin de Villiers, better known as AB. Mister 360 (so-called because of his ability to play shots all around the wicket) refuses to slow down just because he’s retired. “Staying fit is just as important these days, so is nutrition,” he says. De Villiers prefers to work out in his private gym in his Pretoria home – “I train better on my own, I push myself harder that way” – and twice a week tackles his garden routine, which includes climbing a seven-metre-long rope that hangs off an oak tree. “I enjoy athletic, core work, where I strengthen my abs and back muscles. I gave away my treadmill, but I sprint and enjoy plank-based exercises,” he explains. Staying fit, he maintains, is good for the body and the mind.
Someone at the forefront of international attention with all its pressures has had to take mind health seriously. In his early 20s, de Villiers hit a slump: a crisis of confidence. He was reported as saying at the time: “I started thinking about the game a little too much … I went through a dip. The 2005–2006 season was the hardest time in my life. I found myself crying in the shower at times, just feeling overwhelmed.” He says how you deal with a crisis is personal. “Some benefit from a mentor or a psychologist. Some, like me, do it alone. I was always a stubborn kid. I sought advice and filtered out what worked for me. Writing things down helps and it’s a way of remembering when things aren’t working well sometime in the future. I learned I had to take one ball at a time.” You have to be consistent so you can take failure on the chin, he adds. “In life and cricket, you’re bound to fail more than you succeed so you can’t beat yourself up for every failure.” Over the years, he’s worked on enhancing key relationships in his life, preparing for life after cricket and staying with God 24/7. “It’s a very personal approach”. He says all challenges are faced square on, including: “strong feet” – that means having good body language, looking the part, looking the opposition in the eye and keeping a quiet head. “Get rid of external noise. Watch the ball – keep your goal in mind”. De Villiers eats five meals a day – two are a protein shake. “A typical lunch is a quarter chicken with a green salad and coleslaw. I eat chops and steak, but I’m not a typical boertjie eating red meat five times a week. I enjoy a thin-based pizza and a piece of cake occasionally. I just burn it off,” he says. Health is important to Danielle, his wife of 10 years, too. “We are a team. We’re still very much in love. But not every day is what you see on Instagram. No relationship is perfect, but when we disagree, we always manage to find the middle ground.” Perhaps healthiest of all, AB, who has a diversified business portfolio, “but no job title as such”, says every decision, including retiring from cricket when the flame wasn’t “burning as brightly”, is made one way: “I always follow my heart”.
RAPID FIRE Best way to relax? Golf and family time with Danielle and our three kids. Supplements? Glutamine, probiotics, zinc and a multivitamiin. Best lesson growing up? My parents taught me to be humble. Favourite quote? The one by Ralph Waldo Emerson that starts: “To laugh often and much …”. Biggest dream? To make a positive impact on people’s lives. Philosophy? Leave the world in a better place than I found it. Advice to kids? Anything is possible if you figure out your strengths and weaknesses. Look at me from an ordinary school in Warmbaths (now Bela Bela).
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MOMENTUM HEALTH SOLUTIONS ADVERTORIAL
HEALTH IS WEALTH
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DAMIAN McHUGH, chief marketing officer: Momentum Health Solutions, shares that leveraging your health as an asset is key
misconception has existed for years regarding the difference between health insurance, hospital plans and comprehensive medical aid, with many believing that these products are the same and provide similar access and benefits. This misconception has prevented a large number of consumers from having access to private healthcare cover. Not having access to private healthcare cover when it is needed unfortunately comes with a multitude of costs, not all of which are financial. Without the medical schemes industry, the majority of South Africans would be unable to cover the expenses associated with a major medical event. Understanding the different healthcare cover solutions available today against the current backdrop of the increases positioned by medical schemes for 2024 Damian McHugh – and the financial challenges faced by South Africans – is key to making an informed decision. While complex, the medical scheme industry in South Africa provides healthcare to approximately 8.94 million people, as reported in an article by Business Tech.
CONTRIBUTION INCREASE, THE WHAT AND WHY
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Most recently, Momentum Health Solutions announced Momentum Medical Scheme’s product updates and annual price increase for 2024, which comes in at 9.6 per cent (pending approval from the Council for Medical Schemes). While this figure may be considered high, it is important to understand the framework in which the medical schemes industry operates. The COVID-19 pandemic impacted businesses considerably and while its effects have eased, the repercussions remain prevalent and continue to contribute to increased inflation within the sector. The parameters in which increases are calculated are wide, however, it is important to consider the key factors impacting the industry and the broader financial landscape. Calculating increases aligned to the relevant factors is critical to ensuring the scheme’s sustainability and longevity and its ability to provide comprehensive cover to its members. One of these factors is the increasing claims costs, which directly impact the scheme’s solvency levels. Should a scheme implement a contribution increase below healthcare inflation, this would result in
Momentum Health Solutions has strengthened its focus on helping clients lead well-maintained, balanced lifestyles that reward and benefit them holistically.
a knock-on effect, as operational costs are not adequately managed against inflation, and therefore future increases will be higher than needed. As a business, we are aware of the myriad challenges facing consumers. At the same time, we understand the critical need for access to quality healthcare services. Momentum Medical Scheme prioritised the evolving needs of its members, as well as the long-term sustainability of the scheme when calculating its proposed annual increase for 2024. For example, Momentum Medical Scheme offers two hospital plans, the Custom and Evolve Options. While these plans are not unique in their design, what is unique compared to other schemes in the industry is that they allow members more flexibility and control over their healthcare savings. In addition, members can subsidise their savings contributions with free rewards from Momentum.
PRIORITISING WELLNESS
Prioritising your health and wellness is proven to yield various benefits both personally and in the context of businesses and staff morale. Momentum Health Solutions has strengthened its focus on helping clients lead well-maintained, balanced lifestyles that reward and benefit them holistically. As a key player within the sector, we have seen that the notion of wellness has become somewhat of a buzzword, however, it should not be considered insignificant. The positive impact that materialises when people become more intentional with their overall wellness is significant. As a healthcare administration company that prioritises wellness, we understand that we are a critical component and partner to clients in walking the wellness journey with them, both physically, emotionally and mentally. Next year will be a year of immense change for South Africa’s healthcare sector, however, we are geared to support these changes in a way that creates more healthcare for more South Africans for less, and creates a thriving healthcare system that benefits not only our clients, but all South Africans. RE AD
READ MORE ABOUT VARIOUS MEDICAL AID SCHEMES AVAILABLE.
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GENERAL HEALTH
BREAST Health
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hen you consider that around 90 per cent of women find their own breast lumps, it is a critical part of the screening process. Although 80 per cent of these lumps are not malignant, there are cases where women owe their lives to their self-examination.
A GUIDE TO SELF-EXAMINATION
• Lying down or in the shower, place your right hand behind your head. Using the pads of the fingers on your left hand, feel for changes in your entire breast in a circular movement. Do the same above and below and in your armpit area. • In front of a mirror, check for any dimpling, puckering or changes in either nipple. See your doctor or clinic if you have any of these symptoms, and have regular screenings at your doctor or clinic.
TYPES OF SCREENING
• Mammogram: breast imaging using low-dose X-rays to form a 2D image. It often reveals abnormalities undetected in a clinical breast examination. Four images are taken, two of each breast. The breast is lightly compressed for less than one minute during the examination to improve diagnostic accuracy.
YES, macros matter
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Sheree Munro, CEO and co-owner of Macro Mixes, shares why macronutrients in your diet matter
acros is short for the word macronutrients, which refers to the three main nutrient types that make up the foods you eat: protein, carbohydrates and fat. Macro Mixes’ snacks and supplements ensure that these three macronutrients are added in for an optimal nutritional diet because most people don’t maintain diets that have the optimal levels of these three nutrients. Macro Mixes product range is formulated to provide a macronutrient split. The goal was to be high in protein, yet remain calorie controlled. Protein is vital for the repair and building of tissues (think muscles, bones, skin, cartilage), brain functioning and even optimal digestion. Adequate protein intake helps with appetite regulation and the retention
• Tomosynthesis: this is a form of 3D mammography and uses X-rays and sophisticated software to create a 3D image of the breast. It is considered better at detecting cancer and reducing false positives in dense breast tissue. It is invaluable in problem-solving and is used in combination with 2D mammography. • Breast ultrasound: a supplementary investigation used to further evaluate morphology, blood flow and consistency of masses and lymph nodes that are abnormal mammography. It uses no radiation but rather real-time imaging, using sound waves to create an image. It’s a slightly longer process and is also valuable in problem-solving. It is used in combination with a mammogram, not in place of it. • MRI: a digital MR image is created using strong magnetic fields and radio waves, but no radiation. You receive an intravenous injection and lie on your stomach in an MRI tunnel for around 45 minutes. An MRI for breast screening is usually used for problem-solving, high-risk screening and for women with breast implants. • Biopsy: a breast biopsy may be recommended when a suspicious area is found in your breast. It is also used to investigate unusual findings on a mammogram, ultrasound or other breast examination. • Thermography: a test that uses an infrared camera to detect heat patterns and blood flow in body tissues. Digital infrared thermal imaging is the type of thermography that can be used to show these patterns and flow in the breasts.
and growth of lean body mass. Upon increasing their protein intake, people often note improved satiety levels and body composition. Not all protein is created equal! The quality of a protein source is determined by its amino acid profile and digestibility. A complete protein source contains all nine of the essential amino acids. When looking to stimulate muscle protein synthesis (essentially referring to keeping muscles healthy), adequate quantities are required. Many higher protein food products claim high protein amounts, but can be misleading as not all protein sources are the same; they vary in the amount of amino acids they contain. Foods supplemented with incomplete proteins, such as collagen or some plant-based proteins (for example, hemp), may deliver their own benefits, but should not replace other sources of your dietary protein. For more info about macronutrients, visit macromixes.co.za
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Dr Lizanne Langenhoven Langenhoven, a specialist in breast cancer treatments, discusses the different kinds of screening for breast cancer
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GENERAL HEALTH
Superficial burns can be treated at home, as can most partial-thickness burns, but if you suspect a full-thickness burn, go to the emergency room immediately.
WOUND care
Dr Judey Pretorius, a biomedical scientist and founder of Biomedical Emporium skincare, sheds some light on how to react in various home accident scenarios to ensure a wound is treated correctly, heals quickly and leaves minimal scarring
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ften when minor home accidents occur, many of us don’t know what to do or how to treat the injury. When is it okay to treat a wound at home, and when is it better to go to the hospital? Which of the countless conflicting pieces of advice on the internet should you follow?
BURNS AND SCALDS
Images: supplied, PeopleImages/istockphoto.com
Burns and scalds are very common and may be minor, healing quickly by themselves, or very serious, requiring advanced medical care. Burns are caused by dry heat (for example, by an iron, hair straightener or stovetop), and scalds are caused by wet heat (for example, boiling water or steam). Burns are classified as follows: • Superficial, formerly known as a first-degree burn, is when the burn affects only the epidermis (surface layer of skin). • Partial thickness, formerly known as a second-degree burn, affects both the epidermis and the dermis (second layer of skin). • Full thickness, formerly known as a third-degree burn, destroys the epidermis and dermis and may also damage the underlying muscles, bones or tendons. Superficial burns can be treated at home, as can most partial-thickness burns, but if you suspect a full-thickness burn, go to the emergency room immediately.
First aid steps to treat a burn or scald: • Get the person away from the heat source. • Remove clothing or jewellery near the burn site, but do not remove anything stuck to the skin. • Cool the burn with cool or lukewarm running water for 20 minutes. Do not use ice, iced water or any creams or greasy substances. • Cover the burn site with a layer of cling film. • If necessary, take painkillers to alleviate discomfort. Seek medical attention if: • the burn was caused by a chemical or electrical source; • the burn site is larger than the size of your hand; and • the burnt skin appears charred or white.
CUTS AND SCRAPES
Cuts most commonly occur in the kitchen and can be superficial or deep, while scrapes often occur during activities, such as falling from a bicycle, and running or slipping. First aid steps to treat a cut or scrape • Rinse the site with cool water to remove any dirt or debris. • To stop bleeding, gently apply firm pressure on the cut with a clean cloth or gauze. • Once the bleeding has subsided and the wound is clean, cover it with a bandage or gauze pad and tape. • Change the dressing or bandage daily. Seek medical attention if: • the cut is deep; • the site bleeds heavily; • something is embedded in the cut; and • the cut was caused by something rusty or very dirty.
WOUND CARE TO MINIMISE OR PREVENT SCARRING
When skin has been damaged, it repairs itself by growing new tissue to pull together the wound or fill in gaps caused by the accident. This new tissue that grows is called scar tissue and primarily consists of the protein collagen. Scars may develop in all shapes and sizes depending on the type of injury. Some may fade over time to become almost invisible, while others may remain noticeable and/or unsightly. One of the best ways to ensure minimal scarring is to use the correct wound care products from the get-go.
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ORAL HEALTH
DENTAL erosion Dental practitioner and principal dentist at OptiSmile Dr Clifford Yudelman shares some tips to combat dental erosion in youth
• A balanced diet: prioritise a healthy, well-balanced diet to help reduce the intake of harmful, erosive substances. Opt to eat fruit instead of drinking fruit juice – when you do, have it during mealtimes rather than as a snack. • Limit acidic consumption: it’s essential to curtail the frequency of acidic food and drink consumption. Don’t let acidic substances linger in the mouth. Opt for water over soft drinks and juices. For those keen on vitamin C, avoid the chewable variety and choose supplements that can be swallowed whole. • Promote saliva flow: saliva acts as a natural barrier against erosion. Encourage older children to use sugar-free chewing gum post-meals to boost saliva production. • Education and awareness: as parents, it’s vital to guide children, highlighting the dangers of acidic sour candies, diet sodas and energy drinks. • Proactive dental care: early detection can prevent long-term damage. Regular dental check-ups are crucial. When brushing, use a soft-bristled toothbrush with fluoride toothpaste and employ a gentle but thorough technique. • Night-time precautions: for children who grind their teeth during sleep, consider a night guard.
FOR A BRIGHTER SMILE
r t se see i t e e t eir r e t st t eir e e Aquafresh South Africa recommends some practical steps. 1. Regular dental check-ups: schedule routine dental visits to address issues promptly and prevent them from escalating. 2. Daily oral care: maintain impeccable oral hygiene by brushing your teeth t ie rt i tes ssi i 3. Balanced diet: include nutrient-rich foods in your meals to provide essential vitamins and minerals for strong teeth and gums. 4. Limit sugary intake: reduce the consumption of sugary snacks and beverages to prevent tooth decay and cavities.
impact does
An effective daily oral care routine is the cornerstone of optimal oral health. Brushing alone is not enough, you also need to clean where plaque and food particles love to hide – between the teeth. By Dirna Grobbelaar, oral hygiene advisor at Ivohealth Five compelling reasons to give interdental brushes a go: 1. Superior plaque removal: interdental brushes remove more plaque than traditional string oss and toothpic s. he tiny ristles rush et een the teeth to remo e food particles and harmful bacteria for a cleaner mouth. 2. he perfect fit a aila le in multiple si es interdental rushes are great for effecti ely cleaning small or ide gaps as ell as food traps here food regularly gets stuc . 3. ygienically clean interdental rushes are the only ones in outh frica ith special antibacterial coated bristles to prevent the reintroduction of bacteria into your mouth. 4. entle to use interdental rushing can e easier and more comforta le than traditional ossing especially for people ith limited manual de terity or mo ility issues. RE
For more tips from Dirna Grobbelaar on excellent interdental care.
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TOP TIPS FOR PREVENTION OF DENTAL EROSION
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recent systematic review from 2023 unveils that an “increase in the intake of juices and low pH carbonated beverages correlates with a pronounced hike in the prevalence of dental erosion. This prevalence varies in children from 56 to 85 per cent of those who indulge in soft drinks daily”. The escalating acidity levels in these consumables are rapidly eroding our youth’s dental future, and time is running out for intervention.
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BONE HEALTH
FAST FACT
t ri e i t ree e ei e e i ssi e e t is ise se it i t eir i eti e e i t t et ee r si i i t ri s s er r ste r sis Source: National Osteoporosis Foundation Of South Africa
PROTECT YOUR BONES AND REDUCE THE RISK OF OSTEOPOROSIS
STRONG from within Dr Phatho Zondi, sports and exercise medicine physician and Virgin Active South Africa expert on women’s health, and Billy Khumalo, a member of the Virgin Active panel of experts and personal trainer, discuss bone health and share some tips for building stronger bones
Images: Wavebreakmedia/istockphoto.com
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steoporosis is not unique to the elderly; we should all pay more attention to strengthening and protecting our bones, especially women. Women struggle more than men with bone density. Peak bone mass, the maximum bone density achieved during early adulthood, is crucial to bone health later in life. Women generally reach their peak bone mass around 30, while men achieve it later. Since females start with lower peak bone mass, they have less reserve to rely on as they age, which often sets the stage for a higher risk of bone density problems. One of the primary factors influencing women’s bone health is hormonal fluctuations. Oestrogen is critical in maintaining bone density, so the rapid decline in oestrogen after menopause can accelerate bone loss. Hormonal changes during pregnancy and breastfeeding can also contribute to bone density issues. During pregnancy, the growing foetus requires increased calcium, which may lead to maternal bone loss if not adequately replenished through a wholesome nutritional diet. Breastfeeding also puts additional demands on the mother’s skeletal system to provide essential nutrients for the baby. Women, compared to their male counterparts, tend to consume less calcium and vitamin D, both essential nutrients for bone strength. Furthermore, women generally have a longer lifespan than men, meaning they spend more years in postmenopausal stages when bone density declines rapidly.
Osteoporosis and broken bones are not a natural part of the ageing process, so taking steps to build strong bones early will benefit you in the long run. Here are a few bone health tips: Calcium and vitamin D intake: dairy products, leafy green vegetables and fortified foods are all good sources of calcium. Vitamin D is essential for calcium absorption, so women should try to spend time in sunlight (keeping in mind healthy sun habits) or supplement vitamin D with foods such as fatty fish, fortified dairy products or egg yolk. Balanced diet: proper nutrition supports the body’s ability to build and maintain strong bones. Women should focus on consuming a wide range of fruits, vegetables, whole grains, lean proteins and healthy fats. Avoid smoking and excessive alcohol consumption: smoking can interfere with calcium absorption. Similarly, drinking too much alcohol can negatively impact bone health. Cutting down or quitting smoking and limiting alcohol is the first step to building healthier bones.
MOVE MORE
Bone density and exercise go hand in hand. Three types of exercise can help build and maintain healthy bones. 1. Weight-bearing aerobic activity, such as walking/jogging, hiking, dancing and even stairclimbing. Women should get at least half an hour of moderate to vigorous exercise five times a week, but 45 minutes to an hour is even better. 2. Resistance exercise includes free weights or weight machines, and exercising should be done two to three times a week. 3. Flexibility exercises and regular stretches. A yoga class is a great way to get flexibility exercise with the help of an expert.
One of the primary factors influencing women’s bone health is hormonal fluctuations. Oestrogen is critical in maintaining bone density, so the rapid decline in oestrogen after menopause can accelerate bone loss. WHAT IT IS Osteoporosis is a disease that reduces the density of bones and can lead to a weaker skeleton, often resulting in an increased risk of fractures, particularly of the spine, wrists, hip, pelvis and upper arms. The bone loss is gradual and there are few warning signs, so many people don’t realise they are affected until it’s too late.
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KIDS HEALTH
Are energy drinks
DANGEROUS FOR MY CHILD?
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nergy drinks are widely promoted to improve alertness and attention span, and recently, the consumption of these seems to have increased in popularity among children, teenagers and young adults. This is despite the warning on the products that states that these consumables are unsuitable for children. These drinks can have serious negative health effects, particularly in children.
Thealdi Mitchell
WHAT’S IN IT?
Energy drinks typically contain large amounts of caffeine, more sugar than most other soft drinks, and other stimulants, such as guarana, taurine and/or ginseng. The quantities of caffeine in energy drinks vary, and all the caffeine-containing ingredients in one drink may not be easy to identify. This can be dangerous as they can all contribute to the total caffeine level of the drink. Guarana, for instance, is also a source of caffeine, as well as any ingredient names consisting of or containing the following words: “cola”, “coffea”, “cacao”, and “cupana”. Many energy drinks contain up to 200mg of caffeine per drink, equalling two cups of brewed coffee. Caffeine is also hidden in other products we consume daily, such as black/green tea, chocolate, soft drinks, candy, gum and mints, and some flu medication. Taking energy drinks in conjunction with these can be risky.
Caffeine may harm a child’s still-developing heart and nervous system. The effects also include increased risk-taking behaviour, stress and aggressive behaviours.
DANGERS OF CAFFEINE
Even though stimulants such as caffeine may increase energy and alertness and improve reflexes, they also increase blood pressure, breathing and heart rate. These effects can be dangerous and cause dehydration, irregular heartbeat and heart failure, sleeping and digestive problems and a nervous and jittery feeling. Caffeine may harm a child’s still-developing heart and nervous system. The effects also include increased risk-taking behaviour, stress and aggressive behaviours. Together with the negative health effects of caffeine, the heaps of sugar in these drinks contribute to an increased risk of becoming overweight, developing type 2 diabetes and dental problems. Long-term caffeine use can lead to caffeine addiction and withdrawal when the person stops or reduces caffeine intake. Headaches and anxiety are common withdrawal symptoms. Caffeine has zero nutritional value. No child of any age should have caffeine-containing energy drinks. Adults should limit their caffeine intake to a maximum of 400mg per day (four cups of coffee) and less than 200mg in pregnant women if it cannot be totally avoided.
ENERGY DRINKS VERSUS ELECTROLYTE REPLACEMENTS
There is a difference between energy drinks and electrolyte replacements. Sports drinks or electrolyte drinks contain important minerals, such as sodium, potassium, and magnesium. These drinks replace electrolytes lost due to strenuous exercise with excessive sweating and in cases of diarrhoea. They are mostly safe to use in children; just make sure you follow the instructions on the packaging. Scan the label for the caffeine content of drinks before you give them to your child.
Although every effort has been made in compiling and checking the information in this article to ensure it is accurate, the author, publisher or their agents shall not be responsible or liable for the continued accuracy of the information or for any errors, omissions and inaccuracies, whether arising from negligence or otherwise or for any consequences arising therefrom. The information contained in this column is not a su stitute for a medical doctor s diagnosis and treatment. l ays consult a qualified healthcare practitioner with any questions you may have regarding a medical condition or treatment. Never ignore professional medical advice or delay in seeking it because of something you have read in this article.
Images: Stockah/istockphoto.com
Would you allow your child to have two cups of strong filter coffee irectly after one another Thealdi Mitchell, a ualifie registere pharmacist and managing editor of MIMS, a leading South African medical reference publisher, unpacks the information parents need to make informed choices concerning their kids’ health
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MENTAL WELLNESS
The unbearable
WEIGHT OF BEING Sandy Lewis, clinical social worker and Netcare com assion coach, shares that suici e is the final symptom of a brain that is no longer able to cope. Like any other type of organ failure, it is the result of an illness that has become terminal
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ny one of us could find ourselves in a suicidal frame of mind if faced with personally tragic and unfortunate circumstances that could threaten to break us. It is part of our shared humanity that we find ourselves in dark spaces at times, so no one has a right to judge a person for feeling suicidal. Instead, this is the time to offer compassion and kindness. The local statistics for teenagers are deeply concerning, as the South African Depression and Anxiety Group (SADAG) reports that 17.6 per cent of teens have considered attempting suicide, and one in five 18 year olds have had one or more suicide attempts. Suicide can result from factors such as mental health concerns, grief, trauma, physical illness, bullying, abuse, serious relationship troubles, work and financial problems, loneliness, burnout and a family history of suicide. Men and boys are at higher risk of completing suicide, and it has been suggested that outdated notions of what it means to be a man, as in “cowboys don’t cry”, contribute to this as males may find it more difficult to talk about feelings of emotional distress and ask for help due to shame and stigma. Substance use and financial pressures are also believed to be significant factors driving male suicide globally.
Images: Stockah/istockphoto.com
WHAT TO DO AND NOT DO
Never dismiss, brush off, shame, minimise, invalidate, or turn away from a suicidal person when they are trying to communicate their distress and their intentions. It is a myth that talking about suicide will increase the chances of it happening. We should never avoid having a conversation that could save a life. It can be difficult to find the words to open these conversations, and a helpful start could be, “It must be so very hard for you to be feeling like this, I would really like to understand and offer my help”. Most importantly, let the person know they are not alone. Always seek help from a mental or medical healthcare practitioner who is professionally trained to assess and treat this particular emergency. Be proactive, don’t wait. The suicide warning, or even a para-suicide attempt, is always a powerful communication of desperation and seeking help. Some people have lived to regret regarding a loved one’s threat of suicide as “attention seeking” or “manipulative behaviour”.
Never dismiss, brush off, shame, minimise, invalidate, or turn away from a suicidal person when they are trying to communicate their distress and their intentions. A TOOL KIT FOR SUICIDE AWARENESS
Seven potential warning signs that a person could be suicidal: 1. Long-lasting feelings of sadness or hopelessness. 2. Extreme mood swings. 3. Loss of interest in previously pleasurable activities. 4. Risky and self-harming behaviours, such as driving under t ei e e 5. Making preparations to die, such as getting personal affairs in order and giving away possessions. 6. Talking about dying as bringing relief to self and others. 7. Arranging to have lethal means available, for example, a gun, pills, razor blades and rope. Source: Netcare Akeso
PROFESSIONAL SUPPORT If you are feeling suicidal or having thoughts of harming yourself or need advice to assist a loved one, Netcare Akeso offers a 24-hour crisis line on 0861 435 787. Trained counsellors are available to talk to without judgement and can guide you on the various options for assistance. The South African Anxiety and Depression Group (SADAG) also provides a 24-hour suicide crisis helpline on 0800 567 567. In the event of a psychological crisis, call 0861 435 787, 24 hours a day for emergency support. Psychiatrist consultations can be made through Netcare appointmed™, online at www.netcare.co.za/netcare-appointmed or by calling 0861 555 565.
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ADVERTORIAL ROCHE DIABETES CARE
Unveiling the truth behind
DIABETES MYTHS
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Roche Diabetes Care debunks some common myths about diabetes and reveals the truth
The truth: many believe that diabetes symptoms are unmistakable, but over half of those with diabetes are unaware. This lack of awareness is concerning because untreated diabetes can lead to severe complications. Factors, such as genetics, lifestyle and age, increase the risk. If you have risk factors, consider getting a blood glucose screening for early detection and proper management.
MYTH #2: TYPE 1 AND TYPE 2 DIABETES ARE THE SAME
The truth: while both types are linked to insulin, the diseases are very different. Type 1 diabetes is an autoimmune disease in which the body stops making insulin. In people with type 2 diabetes, the body still makes insulin, but the body cells can’t use it, according to the 2021 International Diabetes Federation (IDF) Diabetes Atlas.
MYTH #3: DIABETES ISN’T A SERIOUS DISEASE
The truth: Statistics South Africa’s Mortality and causes of death in South Africa: Findings from death notification report states that diabetes ranks as the second leading cause of mortality overall and stands as the primary cause of death among women in South Africa. Making lifestyle changes and using the correct medication can help you to better manage diabetes and improve your health.
MYTH #4: NO FAMILY HISTORY, NO WORRIES
The truth: many people with diabetes have no close family members with diabetes. While you may not have a family history, lifestyle choices can increase your risk for type 2 diabetes. You can help counter that by staying active, eating well and maintaining a healthy weight.
MYTH #5: CARBS ARE BAD FOR DIABETES
MYTH #6: I DON’T NEED TO CHECK MY BLOOD SUGAR
The truth: monitoring your blood sugar is the only way to ensure your blood sugar levels stay within your target range. Depending on your
Information provided is void of any representation and warranty as to the reliability, accuracy, timeliness, adequacy, or suitability of the information provided and is not a substitute for professional medical expertise or treatment for medical conditions, actions, applications of medication. For personalised medical advice, consult a doctor or other appropriate medical professionals, always seek advice from physicians/ doctors for queries regarding any medical conditions.
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HE
D I A B E TE S
CA
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The truth: carbohydrates are part of any healthy diet, whether you have diabetes or not. Carbs do affect blood sugar levels, but not all carbs are created equal. Eat more of these carbs: whole grains (for example, brown rice or wholewheat bread), fruits and vegetables, which are important sources of vitamins, minerals, and fibre. Try to stay away from sugary, or refined carbs.
Visit the *Accu-Chek® website at www.rochediabetescaremea.com for more information on our products and diabetes management tips. Join the conversation at RocheDiabetesCareSSA * ACCU-CHEK is a trademark of Roche. All other product names and trademarks are property of their respective owners. | © 2023 Roche Diabetes Care e i etes re t ri t t ert r e r i i 0 e er Mi r 6 6 t ri i i e ree 0 0 3 3 3 t ri 0 6 t er tries www.rochediabetescaremea.com
Images: supplied
MYTH #1: YOU WILL KNOW THAT YOU HAVE DIABETES
unique treatment plan, you may need to check your blood sugar once a day or even multiple times a day. Dispelling the myths surrounding diabetes is not just about understanding the facts; it’s about taking control of your health. Diabetes is a manageable condition, and by separating fact from fiction, you empower yourself to make informed choices that can lead to a healthier, happier life. Knowledge is the key to thriving with diabetes and a proactive approach can make all the difference in your journey towards wellness. For any questions related to your diabetes management, reach out to your healthcare provider.
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anaging diabetes can be challenging enough without having to deal with incorrect information. Understanding these myths can help you better navigate the complexities of diabetes and make informed decisions about your health.
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