Healthy Times July 2022 Edition

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WINTER 2022

SUGAR, SALT AND WATER

The dos and dont’s

REGULAR BREAST EXAMS Can save your life

DJ Zinhle on getting the work-life balance just right INSIDE:

› EAR HYGIENE AND CARE › STRENGTHEN YOUR CHILD’S IMMUNITY › MUSCULOSKELETAL DISORDERS ... AND MORE

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EDITORIAL COMMENT

PLEASE, NO WINTER BLUES

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PUBLISHED BY

ainy weather, wind, frost, cold, “shorter” days, “longer” nights … for some, this heralds the start of very gloomy days. But our medical experts share that winter may just be the most invigorating season for your body and general health. In this issue, we share the benefits of the cold weather for your health, why winter skincare is important, and the healthy options for comfort eating. We also unpack the health fads: smartfood and intermittent fasting. And DJ Zinhle shares her secrets to good healthy living.

Raina Julies

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COVER STORY 5 DJ Zinhle about finding the balance in her busy life and what she does to stay healthy and in shape.

HEALTHY EATING 6 With weight-loss efforts and fad diets on the rise, many people don’t realise they may be sabotaging their efforts by working against their metabolism and undermining their wellbeing.

7 Too much sugar and salt are bad for us, and water is good – but in what quantities, and why?

11 Healthy comfort eating for winter: what meals and snacks to consider and what to avoid.

WINTER SKINCARE 19 It’s cold out there and your skin may well be taking strain with dryness, flakiness and clogged pores. Help is at hand as the skin experts weigh in and share top tips for keeping your skin glowing and healthy.

BODY TALK 22 The dos and don’ts of taking supplements; smartfood health options for the cold months; fun tips on exercise and getting your body winter-ready.

24 We’ve all heard the buzz around intermittent fasting. Our healthcare experts share what it is, how it works, and what you need to be aware of if you wish to give it a try.

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DISEASE AND DISORDERS 26 Whether you undertake regular medical screenings, or simple breast cancer self-examinations, its vital to regularly check for cancer-related abnormalities; an aesthetic approach to surgical care of breast cancer.

28 If you have ever experienced aching and stiffness of the muscles, along with fatigue and pain that gets worse every time you move, you may have experienced some form of musculoskeletal disorder.

GENERAL HEALTH

30 Winter gadgets – good or bad?; hair health

tips you may never have known; interesting facts about how your body responds to the colder months; health benefits of the season.

31 Ears are the external – and most visible – part of the human hearing system. Our experts share how to take care of them.

33 Tips on how to strengthen your child’s immunity.

35 Keep your child active this winter.

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EDITORIAL Content Manager: Raina Julies rainaj@picasso.co.za Contributors: Sue-Ellen Donough, Caryn Gootkin, Glynis Horning, Nia Magoulianiti-McGregor, Itumeleng Mogaki, Anna Trapido, Rodney Weidemann, Lisa Witepski Copy Editor: Brenda Bryden Content Co-ordinator: Vanessa Payne DESIGN Head of Design: Jayne Macé-Ferguson Senior Design: Mfundo Archie Ndzo Advert Designer: Bulelwa Sotashe Cover Image: Stills By Tom SALES Project Manager: Arnold Cruywagen arnoldc@picasso.co.za | +27 21 469 2508 +27 71 012 5286 Sales: Merryl Klein, Gavin Payne, Roman Ross, Sameega Wolhuter PRODUCTION Production Editor: Shamiela Brenner Advertising Co-ordinator: Fatima Dramat Subscriptions and Distribution: Fatima Dramat, fatamid@picasso.co.za Printer: CTP Printers, Cape Town MANAGEMENT Management Accountant: Deidre Musha Business Manager: Lodewyk van der Walt General Manager, Magazines: Jocelyne Bayer

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.

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DJ Zinhle:

FINDING BALANCE

Eating healthily, a daily intense workout and making time for self-care and socialising helps DJ Zinhle cope with her hectic schedule. By Nia Magoulianiti-McGregor

n Images: Stills By Tom

tombezinhle Jiyane, more famously known as DJ Zinhle, is on a treadmill. As an award-winning DJ, an entrepreneur with perfectly manicured fingers in many pies, a mom to two daughters – Kairo, 7, and Asante, 1 – a media personality and woman about town, she is constantly on the run.

“There’s always so much happening in my life, whether personal or business; somehow those two worlds balance each other out,” she says.

But she’s also aware she can’t neglect herself, and that means scheduled downtime – only possible with a great support structure and loads of mental compartmentalisation. “I work with an incredible team in both areas who allow me to be who I need to be in each specific role and moment. So when I need to be DJ Zinhle, that’s all I am in that moment. When I need to be a mom to Kairo and Asante, that’s all I am,” she says.

It’s taken a while, but, over the years, she’s learned how to “balance” it all, she says. This involves checking in with herself and taking her emotional pulse. “Having me-time is important when it comes to self-care. I make a point of being in the moment and relaxing – usually while organising my closet, taking time over my night-time skincare routine and sometimes, just doing nothing and watching a show on TV.” On occasion, she has time to invite her friends to visit – “they’re funny, they make me laugh for hours and that’s always good for me” – but that’s typically after a whirlwind of a day. She’s CEO of Boulevard Nectar Rose after first acquiring equity in the international sparkling wine beverage – “if you can sparkle in the entertainment world, chances are you can bring the same spirit to the boardroom …” – and then there’s Era, a “timeless” fashion accessory brand she founded that started off selling timepieces, but has expanded to other accessories. DJ Zinhle says that selling timepieces and sunglasses represents time and vision. “This process has taught me to be optimistic about my future.”

“Having me-time is important when it comes to self-care. I make a point of being in the moment and relaxing.”

COVER STORY

It’s become an important part of how she has built herself up – she’s aware of her brand and being in touch with her wants. As she says: “Women are too apologetic about wanting to make money.”

Business is about overcoming hurdles, she says. “I think the secret to a great business is to fail, find a solution to fix the problem and do it better. It’s the only way to learn.

That’s what’s helped me become better at what I do every day.”

There have been emotional hurdles too, including the well-publicised separation from Kairo’s father, hip-hop artist AKA. She kept moving.

The surprise pregnancy with new-love Bongani “Murdah Bongz” Mohosana led to a reality show, The Unexpected, where she documented breaking the news to her family and friends.

She says it helps to begin her hectic work days with an intense physical all-body workout. “It gets my day started on the right note, and I find it brings me so much peace.

“I also try my best to eat clean food as much as possible, but with my friends, it’s sometimes not that easy!”

She says she makes sure to always have a “variety of fruits in the fridge as well as cold water to keep me hydrated and going through the day”.

DJ Zinhle says she is 100 per cent dedicated to her spiritual health, and often turns to her relationship with God for strength. “That’s how I can justify my success. Believing in something greater carries me.

“And, of course, as a DJ for the past 17 years, music plays a massive role in my life.” She says it’s integral to her emotional health. “It’s my focus and it helps me remove myself from everything else happening in my life, the struggles and the challenges.

So while I’m a house DJ, my love for different genres goes deep. On Sundays, it’s RnB soul music day.”

But nobody’s perfect: “The snack cupboard at my house is my health downfall – it’s the milk chocolates ... they’re my weakness.”

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HEALTHY EATING

Restoring a healthy

METABOLISM Glynis Horning gets the lowdown on an often misunderstood process crucial not just for weight control, but also for overall wellbeing

EXERCISE TIPS “Working out first thing in the morning can help jumpstart your metabolism,” says Isabeau van Heerden, a biokineticist in Klerksdorp.

“It also lets you get in your workout before distractions come up. Even a 10–15 minute workout consisting of some stretching and breathing can make a difference.”

Resistance and strength training increase metabolism, because muscle mass has a higher metabolic rate than fat, meaning it needs more energy to preserve it. Your body loses muscle as you age, but regular resistance training of 20–30 minutes, 2–3 times a week, can help to counteract that, she says. “Lift weights, or use resistance bands to build muscle. Your own body weight can also be a powerful tool in gaining some muscle.”

Incorporate high-intensity interval training (HIIT) in your workouts.

This means breaking from your steady rate of walking, jogging, cycling or swimming at intervals in short high-intensity bursts, and repeating the

DIET TIPS

• “Keep to a healthy, balanced way of eating,” Mpanza says. “Have complex carbohydrates such as whole grains, vegetables, fruit and legumes. lso essential fatt acids ith oil fish like salmon, sardines and pilchards two or three times a ee or a handful of a seeds or a few walnuts. And have lean protein and low-fat dairy.”

• Protein may be particularly important. Your metabolism speeds up whenever you eat food, with the energy expended chewing, digesting and storing nutrients – the “thermic effect” of food. And research in the likes of the International Journal of Obesity has found protein has a higher thermic effect than fats and carbohydrates, as it takes your body longer to burn and absorb. “Protein also builds muscle, which contributes to a faster metabolism,” says Mpanza.

• Drink plenty of water. A number of studies have shown dehydration reduces metabolism, so drink whenever your thirst signals, usually about six to eight glasses of water a day, though other liquids count too. “Some studies have suggested green tea is helpful,” Mpanza says. It contains EGCG (epigallocatechin gallate), a plant compound found to increase fat oxidation and energy expenditure.

cycle throughout your workout. “This could mean sprinting for a minute, or doing short bursts of jumping jacks, and then resting for the next minute,” van Heerden says.

HIIT raises your metabolism for a period afterwards in what’s known as the “afterburn effect”, said to last up to 24 hours though the effect fades significantly. Just don’t overdo it – a recent Swedish study found moderate HIIT workouts (up to 90 minutes a week) improved fitness and overall health, but when participants began working out excessively (almost daily and for longer), they stopped improving and had worse metabolic health. “As in most things,” Van Heerden says, “moderation is best.”

Images: iStockPhoto.com/Daniel de la Hoz, iStockPhoto.com/fizkes, iStockPhoto.com/Prostock-Studio, supplied

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ith weight-loss efforts and fad diets on the rise, many people don’t realise they may be sabotaging their efforts by working against their metabolism and undermining their wellbeing.

Hlanzeka Mpanza Metabolism is the process by which your body expends energy to burn the calories needed to keep your body functioning.

It converts the nutrients you consume into the energy required for breathing, circulating blood, growing and repairing cells, and other things that keep you alive.

“Very low-energy intake diets slow your metabolism because your body instinctively works to conserve its reserves. Most people tend to binge eat when they get too hungry – they end up regaining the weight they lost and even more,” says Hlanzeka Mpanza, a Durban-based registered dietician and nutritionist. “Poor metabolism can contribute to overweight and underweight conditions.”

The metabolic process works at different intensity in different individuals and is affected by genes and ageing, which can slow it down, even if you began with a fast metabolism. A fast metabolism burns calories at a quicker rate, so you can eat more without gaining weight while a slow metabolism burns fewer calories, so more gets stored as body fat, and it can be harder to lose weight by just cutting calories.

The key to revving up a slow metabolism for better weight control and health is in diet and exercise, says Mpanza. “Lucky genes also help.”

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HEALTHY EATING

SUGAR, SALT AND WATER: the dos and don’ts

We know that too much sugar and salt are bad for us and water is good – but in what quantities, and why? Glynis Horning asks the health experts

Images: iStockPhoto.com/kasia2003, iStockPhoto.com/Detry26, iStockPhoto.com/kieferpix, supplied

SUGAR Sugar-sweetened beverages, in particular, can raise your risk of Type 2 diabetes, says Cape Town dietician and nutrition consultant Gabi Steenkamp. Liquid sugar is absorbed quickly, she explains, resulting in a blood sugar spike. This leads to the sugar converting to fat in your liver, contributing to the development of diabetes.

“And because you don’t feel as full as you would with solid food, you tend to drink more than you may have intended.”

Too much sugar has also been implicated in cardiovascular disease, tooth decay and gum inflammation, and research in the Clinics in Dermatology journal suggests sugar can cause your skin to age more quickly.

“There’s no evidence that following a ‘sugar-free’ diet lowers the risk of getting cancer or boosts the chances of surviving if you’re diagnosed with cancer,” says CANSA head of health Professor Michael Herbst. “But it’s known that consuming too much sugar leads to obesity, which is linked with a higher risk of getting 13 types of cancer.”

Do: • Limit sugar to 6–12 teaspoons a day (“that includes sugar added to drinks, food and snacks such as rusks and biscuits”), says Steenkamp, as advised in the South African Food-Based Dietary Guideline.

• Take sugar off the table – not just the bowl, but sweet sauces and condiments, syrups and sweetened jams.

Don’t: • Have sugary breakfasts too frequently – cereals (even granola) are mostly loaded with sugar, as are muffins, waffles and pancakes with sweet toppings.

• Have sugary drinks – “keep to plain water or unsweetened tea, hot or cold,” Steenkamp says.

Don’t: • Serve high salt foods, such as processed meats or smoked meats and fish regularly, or salty preserves and condiments, such as pickles, olives, ketchup and barbecue sauce, Steenkamp cautions.

• Serve salty snacks (chips, pretzels) – opt for the lower salt option, unsalted nuts and seeds, or fresh carrot and celery sticks with low-salt dip.

WATER

SALT Your body needs salt to survive, but just 5g a day (about a teaspoonful), according to the World Health Organization, and the Heart and Stroke Foundation SA and CANSA endorse that, says Herbst.

Salt consists of 40 per cent sodium and 60 per cent chloride, and most people’s kidneys battle to cope with excess sodium. “Excess sodium increases blood pressure and your risk of stroke, heart failure, osteoporosis and kidney disease,” he says.

“Diets high in salt-preserved foods, such as pickled vegetables and salted or pickled fish, have been linked to an increased risk of stomach cancer.”

Do: • Limit your daily salt intake to a teaspoon a day.

• Cut back on salt when preparing food – create flavour instead with herbs and spices and lemon vinegar, onion and garlic or garlic powder.

• Always taste food before adding salt.

• Read food labels and look for low-sodium options (less than 120mg sodium per 100g).

• Watch out for salt water (brine) – “drain tinned vegetables or tuna before use,” Steenkamp says.

“Water plays a role in keeping all your body systems working well. Staying well-hydrated can help reduce your risk of developing kidney stones, urinary tract infections and constipation,” says Herbst.

You lose water throughout the day through urinating and sweating, he adds. “Illnesses such as fever and diarrhoea promote additional water loss.”

Many factors affect how much water you need, including your age, gender, activity level and overall health.. “An easy way to check if you’re getting enough water overall is to take a peek at the colour of your urine. If you’re consuming enough, your urine will be a pale yellow. If it’s dark yellow or amber, you may need to increase the amount you consume,” says Herbst.

Do: • Drink water throughout the day – have a glass on waking and at breakfast, morning tea, lunch and afternoon tea.

• Drink water before, during, and after working out.

• Drink water when you feel hungry – often what you take for hunger is actually thirst.

Don’t: • Wait until you’re thirsty – by then, says Steenkamp, you may already be mildly dehydrated and have headache, fatigue or mild dizziness.

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Healthy COMFORT FOOD

HEALTHY EATING

Have you had a stressful day at work?

Perhaps the colder weather is making you feel miserable. Whatever the source of your winter blues, chances are you will have a hankering for some kind of comfort food, writes Anna Trapido

Images: supplied

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ach culinary culture (and indeed each individual) has a slightly different definition of comfort eating, but almost all of us broadly understand it to be nostalgia-stimulating, high-calorific food associated with the security of childhood. In terms of mouth-feel, the recipes that most people put into this category are often cooked into mushy, melt in the mouth or even stodgy textures that would not be out of place in a bottle of baby food.

The good news is that there is increasing evidence to support the notion that comfort food can be genuinely comforting. Nostalgia and neurochemistry combine when consuming energy-dense, high-fat, salt and/or sugar food. Taste treats, such as ice cream, chocolate or buttery mashed potato, have been shown to trigger emotionally elevating reward systems in the human brain. The bad news is that this self-medication offers only short-term stress relief, and regular consumption of such stuff has long-term negative health consequences.

Many of Mzansi’s modern soothing suppers have the nation’s nutritional experts recoiling in horror. Rustenburg-based dietician Mpho Tshukudu observes that: “We have got into a habit of defining comfort food in very Eurocentric and/or American terms. We tend to think quick-fix, high-fat, high-salt and high-sugar drive-thru fast food, or we do double and even triple starch: rys, vleis en aartappels (rice, meat and potatoes) type plates. There is a lot of fatty meat involved. I tell my patients that modern life is often stressful, so the need for comfort is not going anywhere, but fulfilling that comfort craving and sticking to your healthy goals are not mutually exclusive. Healthy and comforting can go together.

Mpho Tshukudu The lighter, healthier take on comfort food is not only

possible, but also historically authentic. I think the trick is to look to the heritage flavours of our grandparents. Since many of us have forgotten those recipes, it can also be a valuable voyage of self-discovery.”

So, where to start your epicurean odyssey? In these cold, dark days, almost all of us are craving something hot and filling, but that doesn’t need to be dense and fatty. Allspice and clove-laced, beef bone stock-rich Cape Malay-style split pea soup will stoke the inner fires with only moderate calories, minimal fat, and plenty of vitamins.

Tshotlo, Tswana pulled shin, made with lean meat and no additional oil, is slow-cooked, health-enhancing pleasure on a plate. Especially when paired with slightly sour, soft fermented sorghum ting ya mabele. For plant-based, super-strengthening and deeply delicious food cuddles, why not treat yourself to a bowl of Venda tshidzimba (groundnuts, bean and corn melange)? Even Afrikaner karringmelk beskuit (buttermilk rusks) can be baked in a high-fibre, low-sugar form. And are beyond blissful when dipped into antioxidant-laden rooibos tea.

So, what are you waiting for? South Africa’s culinary culture is replete with stylish, healthy, tasty treats with which to stay in, snuggle up and nourish both body and soul.

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SKINCARE

CARE FOR YOUR WINTER SKIN five top tips

1. Sunblock “Yes, sunblock not only protects your skin from the winter sun, but also adds a layer of protection from the cold,” says aesthetic specialist Dr Fatima Dr Fatima Bhabha Bhabha. Cold can worsen pigmentation, she says.

“SPF 25 and over is fine – there is not much difference between SPF 25 to 50, but it needs to be facial sunblock. Medical grade sunblock is best,” she says.

2. Hydration situation That winter feeling of dryness and flakiness can be countered by extra hydration, says Bhabha. Look for ingredients that include hyaluronic acid, a molecule found in the skin that absorbs water and stimulates the production of elastin and collagen. These give our skin texture, elasticity and shape. “Hyaluronic acid acts against wrinkles, sagginess and fine lines,” she says.

3. The C-Word Dermatologist Dr Nomphelo Gantsho says also to look out for ceramides in your products.

“Many creams and moisturisers contain ceramides, which, when applied topically, work synergistically to help increase skin hydration and Dr Nomphelo Gantsho promote optimal barrier function.” Some creams may have more of one product and less of the other – mix your serum and moisturiser to get the best of both worlds, she says.

It’s cold out there and your skin may well be taking strain with dryness, flakiness and clogged pores. Help is at hand as the skin experts weigh in. By Nia Magoulianiti-McGregor 4. Prevention is better than cure Gantsho recommends taking shorter showers and baths, and using lukewarm water rather than hot water, which dehydrates the skin.

“Use a gentle cleanser or moisturising body gel,” she says, and avoid products containing alcohol, as “alcohols can strip your skin of oil”.

Stop using products containing harmful sulfates, she advises. Sulfates are surfactants, meaning they attract both oil and water. “While great at generating an ultra ‘sudsy’ appearance in products, surfactants can remove your skin of its natural moisture and hasten your skin’s ageing process,” Gantsho advises.

5. Supplements and vitamins Take collagen in the form of pill, powder or capsule liquid form, says Bhabha. “Besides skin health, collagen is also good for bone health.” Gantsho says some vitamins that have moisturising properties and other benefits are added to cosmetic products. “Vitamin A has an anti-ageing action as it restores damaged tissues, vitamin B5 has an emollient action while vitamin C in the form of an organic silicon derivative, ascorbic acid and pectin, fights free radicals and moisturises the skin.”

MY SKINCARE REGIMEN Images: istockphoto/DisobeyArt, supplied

Businesswoman, former Miss South Africa and model Cindy Nell-Roberts gets skin deep.

My beauty philosophy When it comes to skincare, the secret, is “inside and on top”. It’s not just what you put on your skin, but also what you put in your body that makes a difference. I believe in taking Collagen Lift Paris – the variant that contains hyaluronic acid.

My morning regimen I use Eco Diva’s face wash, tone with Clarins and cleanse with Bioderma Micellar water and use serums, sunblock, and primer on my entire face and decolletage area and breasts. I rub any excess product onto the top of my hands. I alternate between Dr Hauschka Rose Day Cream

for when my face feels dry and something lighter like Clarins’ Beauty Flash Balm – an emergency “wake-my-face-up” product. My other emergency face product is the Catrice Hydro Balance face spritzer with rose water to get my skin glowing.

At night I use a hydrating serum or the Mesoestetic anti-pigmentation serums and drops.

Winter treatment In winter I use richer creams and I exfoliate my body more.

Peeling I go for deep peels when I have my monthly facials, either through laser or THC peels. To tone and cleanse, I try to use gauze instead of cotton wool for a little exfoliant action.

My skincare secrets I rub a handful of ice over my face for instant tightening. We use this before modelling shoots, and it works wonders if your face and eyes are puffy. And I use Epsom salts in my face wash to make a facial scrub.

Supplements I take a trace mineral called chromium, glutathione, an antioxidant, vitamin C, Solal’s Stress Damage Control and I bathe in Epsom salts for magnesium.

Cindy Nell-Roberts

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ADVERTORIAL

therapists the heightened ability to create and remodel healing collagen. No light energy is delivered to the skin with FSR, so there is no risk of creating pigmentary disorders, meaning this is an excellent choice for darker skin types requiring skin resurfacing.

The delicate skin around the eye not only shows signs of ageing due to its thinness, but is also prone to breaking down. The EndyBleph, together with FSR, is the treatment of choice to conquer sagging lids.

THE ELIXIR OF

you

Skin Renewal proudly introduces the highly innovative

ENDYMED PRO

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kin Renewal – a medical aesthetic clinic – has introduced the innovative ENDYMED PRO’s specific devicedriven technology to its patients. Skin Renewal is not only excited about this advancement in skin and body treatments, but also understands what it means for patients.

Founder and medical director Dr Maureen Allem’s key focus has always been on continuous investment in the latest anti-ageing technologies, products and staff training. “This approach allows us to offer combined solutions, giving our patients infinitely better results,” she explains.

THE EXPERT ENDYMED PRO JOURNEY “Being treated and cared for at Skin Renewal means guidance and support from an expertly skilled aesthetic medical doctor and medically trained therapist, committed to your journey and tailoring treatments to your specific needs,” says company CEO Victor Snyders.

While the latest skin-turnaround technology may be tempting, it’s only as proficient as the adept hand that controls the device. “Patients will always be consulted, treated and looked after post-therapy by specialists – that is the professional service we are proud to give always.”

ENDYMED PRO’S SERIES OF TREATMENTS ENDYMED FSR (fractional skin resurfacing) ablative radiofrequency, ENDYMED 3DEEP™ RF tightening and ENDYMED Intensif RF microneedling provides choices to deal with skin challenges, safely and effectively.

Regardless of skin type, this rejuvenation tool works safely to lessen discomfort and risk (think postinflammatory hyperpigmentation). In other words, as skin rebuilds the collagen it needs to rejuvenate, it does so without severe trauma. And that’s the best news for skin that is prone to pigmentation if inflammation occurs during treatment.

EFFECTIVE ENDYMED PRO: WHAT SKIN RENEWAL CAN TREAT NOW Skin and body tightening and texture refinement.

For skin laxity (loose, crepe-like skin), wrinkles and even scarring, ENDYMED FSR ablative radiofrequency can be used safely on the face and body. This treatment falls into the skin resurfacing and rejuvenation category and is considered resurfacing to tighten and work on skin texture concerns.

While heat is the means of therapy, the blend of fractional ablation + 3DEEP RF volumetric heating technology gives Skin Renewal’s medical

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Skin lifting and tightening.

ENDYMED 3DEEP RF tightening with the Endymed Mini-Shaper (for skin) and Endymed Contour (for body) uses radiofrequency producers to apply an intensely focused energy directly where it’s needed – deep into the skin.

It stimulates the creation of new and strong collagen and elastin fibres, resulting in tighter and smoother skin. It is also ideal for jowls, as it can be used on the neck, jawline and chin area.

Scarring, acne scars and rough skin texture.

Imagine the power of skin needling teamed up with laser and no risk of harm to darker skin-toned individuals who worry about postinflammatory hyperpigmentation. That’s what ENDYMED Intensif RF microneedling means for the treatment of scars (including acne scars), deep wrinkles and even stretchmarks.

It’s new-age microneedling with far less chance of skin trauma. RF energy is delivered down the full length of each adjustable tapered goldplated needle, triggering collagen remodelling.

The treatment is applied over the skin in a focused, controlled technique, resulting in less bleeding and bruising, which means lower risk to patients and faster recovery.

ENDYMED treatments are testament to Skin Renewal’s commitment to always provide patients with comprehensive and innovative rejuvenation solutions.

This new medical technology and its versatile treatments are about revolutionary collagen creation and remodelling. Happier, healthier and youthful-looking skin is always our goal.

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BODY TALK

Stronger immunity

WITH SUPPLEMENTS

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Itumeleng Mogaki nds o t the est n trient s le ents or ilding i nity and ens ring good winter health

r Tholithemba Mzobe from the West Rand Health District recommends taking vitamin C, vitamin D and zinc supplements. These can be obtained and consumed individually or as a combination in preparations with other vitamins and minerals.

“Taking a combination of these recommended nutrient supplements has proven to effectively prevent flu or shorten the duration of symptoms, minimise the chances of the influenza virus causing complications beyond the simple flu, and sustain a strong immune system,” says Mzobe.

Before explaining the benefits of these three vitamins, Mzobe cautions that flu symptoms can be similar to or co-exist with those of COVID-19. “The reality is that the number of COVID-19 infections is rising, and it’s easy y to dismiss a little cough, runny nose, or difficulty in breathing as just simple flu, not knowing that those symptoms are COVID-19 symptoms,” says Mzobe.

GOOD FOR YOU Here are the benefits of each supplement: 1. Not only is vitamin C, a water-soluble nutrient found in some fruits and vegetables, good for flu prevention, but evidence has shown that it may prevent or alleviate the incidence and shorten the duration of respiratory tract infections in airways, lungs, the throat, and sinuses.

2. Getting enough vitamin D, a fat-soluble vitamin, is important because it plays several critical roles in your body. This includes strengthening the immune system and promoting optimal development of bones as well as improved resistance to certain diseases. This nutrient does help reduce the risk of contracting coronavirus and is also used to treat COVID-19.

3. Zinc supports several functions in the human body such as regeneration of the mucous membrane lining of the airways thereby limiting penetration of infectious agents. This reduces complications of the flu, pneumonia and acute respiratory diseases.

Mzobe says preventing winter-related illnesses requires more than just taking supplements.

“In winter, your body needs an adequate supply of carbohydrates, fats, proteins, and minerals, so it is important to have a balanced diet.

We need to keep our bodies warm during the cold season, and must not forget to do brisk exercise to keep energy levels high. We also need to be vaccinated against influenza and COVID-19,” he says.

Mzobe adds that people with chronic illnesses, the elderly, and the immunocompromised will benefit the most from the supplements that contain vitamin C, vitamin D and zinc, but must first check with a medical expert to ensure safe consumption.

BE SMART, EAT RIGHT

o

ne example of a superfood is the unsaturated fatty acids found in plant oils, which have a blood cholesterol-lowering effect,” says Ria Catsicas, a dietician and founding partner of Nutritional Solutions.

She explains why the following foods are smart choices: • Fatty fish, such as salmon, pilchards, sardines, trout, mackerel, and herring, contains omega–3 essential fatty acids, and is healthy for our heart. The South African and American Heart Associations recommend that we should enjoy three portions a week. Essential

fatty acids help lower blood pressure, keep the blood thin and the heart beating in good rhythm.

• Fresh fruit and vegetables the fi re itamins minerals, and phytochemicals found in fresh fruit and egeta les ha e man health enefits. lue erries are rich in a phytonutrient called anthocyanin.

Anthocyanin boosts the activity of enzymes that cause the release of a good substance called nitric acid.

Nitric acid inhibits the sticking of blood platelets and cholesterol against the walls of our arteries, keeping them strong and elastic. They are essential for heart health. Spinach, kale, marog and dark-coloured lettuce are rich in phytonutrients called lutein and

zeaxanthin, which are essential for good eye health.

They are the only substances that accumulate in the retina, particularly in the macula region located at the back of the eye, and protect eye cells against the damage caused by free radicals created by stress and overexposure to the sun.

• Olive oil contains a variety of at least 30 phenolic compounds. One, alpha-tocopherol, being a member of the vitamin E family. Approximately 70 per cent of the fatty acids in olive oil are monounsaturated.

Images: iStockPhoto.com/Drazen Zigic

art ood or s er ood re ers to a ariety o healthy oods containing acti e ingredients that, when cons ed, ha e a ositi e e ect on o r odies y Itumeleng Mogaki

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BODY TALK

Tips for getting

YOUR BODY WINTER-READY Professional healthcare practitioners share advice on how to prepare our bodies for winter.

By Itumeleng Mogaki

w

ith the colder weather comes achy joints, sneaky weight gain, and winter blues.

To beat these winter woes and stay healthy, it is essential to prepare yourself physically, mentally, and emotionally during the winter months. However, it can be a bit of a daunting task, but our experts offer some advice to make it easier.

Shehnaaz Bhabha, a biokineticist in private practice for 14 years, shares the following tips to improve your overall wellness: 1. Warm-up before exercising: using a foam roller or a brisk walk is a great way to prepare muscles for movement. Not warming up before activity can lead to injury.

2. Weight training: aim to do 3–4 sessions of weight training and cardiovascular exercise weekly for 20–45 mins a session.

3. Stretch daily: stretch daily to avoid stiffness and sore joints. Stretching and mobility exercises keep joints and muscles healthy.

4. Use Epsom salts: soak in an Epsom salts bath to ease tension. This reduces stress and eases wintery aches and stiffness.

5. Take walks: walking for 20 mins or brisk walking 3–4 times a week can boost cardiovascular health.

6. Exercise: keep moving by doing some activities you enjoy outdoors. The fresh air and winter sunshine are great for boosting mental health, physical wellbeing and immunity. You don’t need fancy equipment to get the heart rate up and reap the benefits of movement for mind and body health.

7. Drink lots of water (preferably warm): stay hydrated by drinking enough water.

8. Meditate: stress can affect immunity.

Meditate to release stress, and try some breathing exercises to practice mindfulness.

Images: iStockPhoto.com/Prostock-Studio, iStockPhoto.com/Prostock-Studio

WINTER WORKOUT TIPS

If you are wondering why you struggle to maintain the exercise routine you managed to perfect in summer, you are not alone. Going outside your house on a cold dark winter morning or evening requires more motivation than on warmer days.

Two exercise specialists let us in on their favourite workout tips to help keep us warm and in shape this winter.

Zoe Woodman, a biokineticist from the Sports Science Institute of SA, shares these fun tips: • Pack your bag the night before: it gives you a few more minutes to sleep in. Besides being prepared, it puts you in the right mindset for training the next day.

• Get a training buddy: have someone who holds you accountable for your training. It doesn’t always have to be serious. Try different forms of training that allow both of you to have fun while sweating. Besides, two is always better than one with regards to safety when training.

• What’s the weather like today? Knowing whether the weather allows for outdoor training limits disappointment. If you know it is going to rain, plan your training session indoors. Clear skies allow you to take advantage of the outdoors.

• Mind over matter: exercising at 50 per cent effort 3 times a week is better than 100 per cent once a month. Consistency is key.

Fitness coach Happy Radebe from Happy Body Creations recommends the following simple but fun home exercises: Lower body workout: • Warm-up: • Jumping jacks: 2 minutes.

• Skipping rope without the rope): 2 minutes.

• Sumo squat (feet out wide, lower your hips, and bend knees into a wide squat: 45-seconds, 15-seconds recovery.

• Lunges with no movement (one foot in front of

the other, drop body down and up repeatedly): 45-seconds, 15-seconds recovery.

Shoulder and chest workout: • Warm-up: • Jog on the spot: 1-minute, 1-minute recovery.

• Standing arm circles: 1-minute, 40-seconds recovery.

• Regular push-ups: x-15, 20-seconds recovery.

• Chest expansion (dumbbells): x 15, 20-seconds recovery.

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We’ve all heard the buzz around intermittent fasting. Caryn Gootkin asks the medical experts what it is, how it works, and what you need to be aware of if you wish to give it a try

t

he modern dietary trend of intermittent fasting (IF) has taken off, thanks to the information revolution. “In the past, such information was the preserve of specific professions and disciplines, but today there is a lot of cross-pollination of ideas across disciplines, with educated people able to apply their minds and develop ideas,” says registered dietician Rael Koping. “In the diet sphere, we are presented with new belief structures and food movements, often a heady mix of science and fanaticism. The average person can find it hard to distinguish between the two. IF fits neatly into this category.”

IF has many different variations, but they all involve restricting consumption to defined periods, typically an 18-hour fast and 6 hours to eat, but sometimes as extreme as a 20-hour fast and 4 hours of eating.

An alternate version of IF involves days of restricted calorie eating interspersed with days of normal eating or eating only on alternate days. “IF usually involves calorie restriction, sometimes deliberately and sometimes as a practical outcome of the time restriction,” says Koping.

“Long fasting periods alter the metabolism and induce short-term changes similar to those achieved through the Banting diet.”

John Hopkins neuroscientist Mark Mattson explains that after hours without food, the body uses up its sugar stores and starts burning fat as fuel, known as metabolic switching.

A growing volume of research shows that IF may assist with: 1. Weight loss. “Many people find the simple structure of time restriction easier to apply than the micromanagement around conventional diets,” says Koping. “As with all weight loss programmes, long-term success depends on sustainability. This method is as good as any other for healthy people looking to lose weight. I have seen people with very stubborn metabolisms achieving results with IF where other interventions have failed.” Dietician Deborah Jacobson views IF for weight loss in much the same way as she views other diets. “Diets can

be problematic and even destructive because restrictive eating plans of any form have the ability to make people fearful and resentful of food.

This is true of diets that restrict what you can eat as well as those that restrict when you can eat.”

2. Cardiovascular disease. IF has been shown in various studies to decrease the markers of heart disease, notably adiposity and bad cholesterol. “Similar results may be obtained through other dietary protocols,” says Koping. “So, again, IF is one option to consider, but should not be seen as offering clear advantage over other programmes.

People with more serious weight or health issues should consult medical professionals before embarking on any eating plan.”

3. Exercise. “Studies have shown improved fat loss while maintaining muscle mass when following an IF programme,” says Koping. “But there is no clear evidence that IF improves performance.”

4. Longevity. “Several studies suggest that the metabolic changes related to IF may increase longevity by stimulating apoptosis (the process of killing offending cells) and autophagy (the process of breaking down and replacing damaged internal organelles), and reducing senescence, which produces many inflammatory byproducts,” says Koping. “But consider that IF, currently the rage in affluent societies, is an involuntary way of life for much of the developing world where most people eat only a few meals daily over a short period of time, experiencing enforced calorie restriction and daily ketosis. And yet, in these massive populations, we have yet to see evidence of the promises of IF regarding longevity.”

Some dieticians eschew restrictive eating plans like IF in favour of a more balanced approach. “As a dietician and someone who advises people how to improve their eating habits, I find it very important, particularly as I deal with children, to help people cultivate and preserve a healthy relationship with food,” says Jacobson. “Food should be enjoyed as a healthy part of life without too much scrutiny and focus.”

“Research will ultimately reveal what is hype and what is real,” says Koping.

“In the diet sphere, we are presented with new belief structures and food movements, often a heady mix of science and fanaticism. The average person can find it hard to distinguish between the two. Intermittent fasting fits neatly into this category.” – Rael Koping

Images: iStockPhoto.com/Prostock-Studio, supplied

IS INTERMITTENT FASTING A HEALTH BENEFIT?

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BREAST CANCER

REGULAR BREAST CHECKS

could save your life

Whether you undertake medical screenings, or simple self-examinations, it’s vital to regularly check your breasts for cancer-related abnormalities – whether you are a woman or a man. By Rodney Weidemann

CANSA LEADING THE FIGHT

and you can also undertake nipple-saving surgery in men,” she explains.

SCREENING AND SELF-EXAMINATION Prof Benn notes that early detection is critical for several reasons.

“It is important to understand that nobody dies from breast cancer; what they die from is cancer spreading to other parts of their body. Early detection means early treatment, which increases the opportunity to stop or slow the spread.

“Although breast cancer today is treated according to biology, more than according to stage of presentation, picking up a cancer diagnosis early is more likely to result in a positive result, thanks to timeous treatment.”

She recommends individuals conduct breast self-exams monthly. “What you are looking for is changes and abnormalities, ranging from lumps and bumps, to skin changes and nipple discharges. We don’t recommend squeezing the nipples, but rather looking for spontaneous nipple discharge,” she says, adding that individuals know their breasts better than anyone, so are in the ideal position to detect something that seems different.

A leader in the fight against cancer in South A rica since the Cancer Association o South A rica CANSA aims to o er a uni ue integrated service to the public and all people a ected by cancer ts mission is to be the pre erred nonprofit leader that enables research around lo ering cancer risk educating the public regarding symptoms screening and risk reduction and providing care and support to everyone a ected by cancer CANSA s advocacy team per orms a atchdog role striving to ensure that South A rican policy-makers are in uenced ith regards to important cancer control issues and patients rights to healthcare are protected he association is committed to connecting people acing cancer ith in ormation day-to-day help and the emotional support they need here they live For more in ormation on the ork o the organisation visit https cansa org a

“Four out of five times, this will be nothing to be concerned about, but it is far better to be told a hundred times that it’s nothing to worry about than to miss the one potential early detection.

Also remember, we don’t have eyes on our fingers, so if you have a concern, I would recommend at least a breast ultrasound,” Prof Benn says.

She suggests that the debate around breast cancer screening is ever-changing, based on health economics. Prof Benn indicates that fewer than 30 per cent of South African women who have access to screening benefits with their medical insurance use them.

“Screening is different from if one detects a clinical concern. So even if you do screen and you find a lump, for example, your doctor can motivate for the correct tests. Do not let any doctor convince you to be admitted for a surgical biopsy simply to find out a diagnosis.

This is important because if it is breast cancer, this can jeopardise your treatment response and survival.”

Prof Benn says the one piece of advice she gives out more often than any other is: “Don’t be rushed into a decision; you are allowed to get multiple professional opinions. You are in charge of your body, and it is your choice as the reality is that there is no such thing as a need for emergency breast surgery.”

Images: iStockPhoto.com/gorodenkoff, iStockPhoto.com/stefanamer

b

reast cancer is not a transmissible or infectious disease, and according to statistics by the World Health Organization, approximately half of breast cancers develop in women who have no identifiable breast cancer risk factor other than gender (female) and age (over 40 years).

However, many people may not be aware that while it is about 100 times less common among white men than white women, and around 70 times less common among black men than black women, breast cancer is, nonetheless, a disease that can also affect men.

Professor Carol-Ann Benn, a fellow of the College of Surgeons of South Africa and head of the Helen Joseph Breast Care Clinic, points out that sub-Saharan Africa has a slightly higher incidence of male breast cancer – around two to three per cent.

“This is a disease that ultimately does not discriminate. I am currently treating at least three male breast cancer patients at the Helen Joseph and Milpark hospitals. Male breast cancer is treated the same way as female breast cancer,

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ONCOPLASTIC BREAST SURGERY

Dr Bruce Lalela , a plastic surgeon at The Specialist Laser and Cosmetic Institute, discusses the surgical care of breast cancer and how an aesthetic approach to surgery gives patients hope

Images: iStockPhoto.com/Vasyl Dolmatov, supplied

i

n the past, surgery to remove breast cancer did not focus on how the breasts would look after the procedure, but rather solely on the medical outcome of removing cancerous tissue. This caused many women great discomfort and embarrassment, adding to the distress of their cancer diagnosis.

Fortunately, this has changed, and an aesthetic approach to breast cancer treatment, called oncoplastic breast surgery, offers women the chance to have their breast/s reconstructed at the same time the cancer is removed.

Oncoplastic breast surgery, born out of a need for better cosmetic results after breast cancer surgery, involves removal of the breast cancer using plastic surgery techniques and the simultaneous reconstruction of the defect created when the cancer is removed.

The tumour is removed with adequately wide cancer-free margins, and then the plastic surgeon uses specialised reconstructive techniques to reshape and contour the breast.

It can also involve procedures to achieve breast symmetry and the reconstruction of the nipple and areola. Women who require a mastectomy can also opt for immediate breast reconstruction. Some women who previously would have been urged to undergo a mastectomy can elect to have oncoplastic breast surgery.

Some women who have early-stage breast cancer may be able to have cancer removed with a simple breast reduction or breast lift procedure. A reduction in breast volume Dr Bruce Lelala has added benefits as it allows for a more uniform dose distribution of postoperative radiotherapy.

Women with sagging or droopy breasts can expect an oncoplastic mastopexy to give them a more uplifted and shapelier breast. For large and heavy breasts, an oncoplastic breast reduction will result in a more comfortable size and shape. In smaller breasts, plastic surgery techniques such as perforator flap surgery or microsurgery achieve a good cosmetic outcome with breast-conserving surgery.

The surgical care of breast cancer has evolved over the years from radical and extensive removal of all breast tissue to less aggressive removal of the affected lump or segment of breast tissue. This type of surgery is known as breast-conserving surgery. However, poor cosmetic results are often experienced after standard breast-conserving surgery due to things such as an unfavourable tumour to breast size ratio, or if the tumour is located in an unfavourable position in the breast. Oncoplastic techniques produce far better cosmetic outcomes

An aesthetic approach to breast cancer treatment, called oncoplastic breast surgery, offers women the chance to have their breast/s reconstructed at the same time the cancer is removed.

as the incision is placed in an area remote from the cancer, and plastic surgery techniques improve the cosmetic outcome, preventing excessive scarring and deformities.

Further good news is that oncoplastic breast surgery followed by radiation therapy is comparable to total mastectomy with respect to recurrence and survival. Women who have already undergone breast cancer removal surgery and have abnormal breast appearance can opt to undergo delayed oncoplastic breast surgery to restore the breast to a more natural appearance.

Oncoplastic breast surgery offers wonderful results, and my patients are often surprised and delighted to learn that breast cancer surgery can actually improve the shape and appearance of their breasts – it can be an unexpected silver lining for an otherwise worrying diagnosis and surgery.

However, not all breast cancers are the same, and oncoplastic breast surgery may not be suitable in all situations. Speak to your oncologist and surgical team and consider all the options pre-surgery.

For more information on ScinMed

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Understanding

Sue-Ellen Donough nds o t why sc loskeletal aches and ains are on the increase

i

f you have ever experienced aching and stiffness of the muscles, along with fatigue and pain that gets worse every time you move, you have probably experienced some form of musculoskeletal disorder (MSD).

Musculoskeletal disorders are injuries or disorders of the muscles, nerves, tendons, joints, cartilage, and spinal discs. These disorders have commonly been caused or exacerbated by poor posture, sprains, and direct trauma to the muscles, bones, and joints. However, recently a new culprit has come to the fore: COVID-19.

STRESS, SEDENTARY LIFESTYLE AND POOR POSTURE Biokineticists like Hennie Fourie, who specialises in orthopaedic and sports injuries with a focus on posture, back pain and spine-related injuries, have seen a marked increase in complaints about pain related to the lower back and neck area: “Increased sedentary lifestyle, poor posture, and an increased physical load seemed to promote the onset of musculoskeletal disorders. The pandemic worsened the musculoskeletal health of workers whose work activities were kept at home.”

The pandemic with its lockdown and remote working has caused increased stress levels in most workers, Fourie says, and much of that stress can manifest as physical muscle pain and fatigue. In addition, most home office spaces do not comply with ergonomic recommendations, meaning that workers have been sitting in ill-equipped spaces for long periods and not partaking in enough physical activity. Therefore, as the physical strain increases, so does the impact on muscles, joints, and bones.

“The most significant musculoskeletal pain in home-office workers is lower back pain, related to the sedentary occupational activities performed by office or administrative workers. Lower back pain can result from many causes, including, but not limited to, inadequate posture, repetitive and monotonous tasks, excessive working hours and lack of breaks, inadequate ergonomic furniture and equipment, and even difficulties in interpersonal relationships and pressure from managers and superiors. If it persists, pain associated with MSD may cause future chronic injuries, such as tendinitis, which may reduce work performance and lead to absenteeism.”

Based on that information, Fourie adds that it is therefore interesting to note that evidence indicates that working with mobile devices, such as laptops and smartphones, may increase the risk of neck, hand, and thumb problems.

When you consider that more people worldwide own a cellphone than a toothbrush and that a GlobalWebIndex report highlighted a 45 per cent increase in normal smartphone usage since the start of COVID-19, these physical risks are very real.

And yet, while exercise seems to be the most straightforward answer to mitigating the strains and pains that workers are now experiencing, lockdown with its social isolation has negatively influenced the amount of regular physical activity that people undertake.

SOLUTIONS So what should we do to improve our current lifestyle-induced pain? Many treatment options for pain are available, says Fourie; with many people reverting to over the counter pain medications and anti-inflammatories, but these could have dangerous side-effects and long-term ramifications. Rather, prevention, and in this case, physical maintenance, is better than cure.

Fourie recommends investing in quality ergonomic chairs and sit-stand desks for the home office. But even with those tools in place, we cannot underestimate the importance of taking regular breaks and ensuring that you partake in regular aerobic exercise.

During a “normal” working day, he adds, it is essential to take rest breaks every 60 minutes.

And, we should be intentional about ensuring that we take that time to stand up and move away from our working area to alleviate physical and mental strain.

Exercise breaks are also necessary, every two hours, to stretch and relieve muscle fatigue. Stretching and mobility and resistance exercises, may reduce musculoskeletal strains and their resultant pain, provided that professional help is sought so that these exercises are done correctly to minimise and prevent further injuries and complications.

A combination of moderate and vigorous aerobic activity has also been proven to reduce the risk of developing other chronic conditions and illnesses. Making these changes, even when you’ve already experienced pain, will contribute to pain relief in the long run.

“The most significant musculoskeletal pain in home-office workers is lower back pain, related to the sedentary occupational activities performed by office or administrative workers.” – Hennie Fourie

Images: iStockPhoto.com/Prostock-Studio

MUSCULOSKELETAL DISORDERS

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GENERAL HEALTH

3. Remove and replace the wax filter once a month – even if there is nothing in it – to avoid having to replace the loudspeaker.

4. Keep the opening free of wax by regularly wiping the surface with a dry cloth or special brush.

If this all seems too much, most audiologists will clean and service your hearing aids for you.

PREVENT AND TREAT INFECTION

EAR HYGIENE and care Ears are the external – and most visible – part of the human hearing system. Caryn Gootkin asks the experts how to take care of them CLEANING YOUR EARS … SAFELY

HOW MUCH NOISE IS TOO MUCH?

1. Handle with clean hands because food and oil residue can block the microphone ports that amplify sound.

2. Keep it away from water. If you live near the coast, regularly dry your hearing aid using a desiccant or the drying device that came with it. If you accidentally drop it in water, switch off immediately if rechargeable, or remove the batteries if not. Leave it to dry for a full 24 hours without switching on, and get it checked by your audiologist.

Constant exposure to loud noise can cause hearing impairments. But how loud is too loud? “The recommendation is that noise above 85 decibels is dangerous to your ears, says du Toit. “If you need to raise your voice to speak to someone three feet away, the chances are that noise levels might be over 85 decibels. Another way to tell that noise is too much is if you hear ringing or humming in your ears afterwards.”

WHEN DOES POSSIBLE HEARING LOSS BECOME AN ISSUE? Hearing loss that is noticeable to you or your family should be dealt with. “The earlier it is picked up, the better one can intervene or monitor,” says du Toit. “Start with a simple hearing test with your audiologist unless the loss is sudden or only in one ear, or there is pain, discharge or vertigo as well, in which case you must see an ENT urgently.”

“If you struggle with earwax build-up, you can insert a few drops of sweet oil into your ear canal once a week to soften the wax so it can rinse out in the bath or shower.” – Dr Nina du Toit

Images: iStockPhoto.com/didesign021, StockPhoto.com/DuxX

The old school saying “don’t put anything smaller than your elbow in your ears” still rings true with ear, nose and throat doctors (ENTs). “We recommend that you do not attempt cleaning inside your ear canals,” says ENT Dr Nina du Toit. “The lining of your skin and your ear’s wax production forms a natural cleansing system.

Once you disturb it – often with a dry and rough earbud, you either push the wax deeper or dry out your ear canal, causing your body to produce more earwax. You can safely clean the outside of your or your child’s ear, but only as far as a finger covered in a face cloth can go. If you struggle with earwax build-up, you can insert a few drops of sweet oil into your ear canal once a week to soften the wax so it can rinse out in the bath or shower.”

Prevention of wax build-up is even more important if you wear a hearing aid. “A much smaller build-up of wax can create problems for someone wearing a hearing aid by exacerbating their hearing loss,” says audiologist Dr Natalie Buttress of NB Hearing and Balance.

Buttress recommends caring for hearing aids in the Dr Natalie Buttress following way:

Often, when we have a cold or flu, our ears get infected. “Middle ear infections are common during or after a common cold or flu, especially in children,” says du Toit. “This is due to the infection spreading from the nose to the ears via the eustachian tube. The best way to try and avoid this is to treat the nose; keeping the nose clean with regular saline rinses and using a topical cortisone nasal spray to prevent inflammation can help.”

External or outer ear infections are more common in those who spend lots of time in water like swimmers and surfers. “Here, we often recommend putting a mixture of rubbing alcohol and vinegar in the ears after swimming to help dry the ear,” says du Toit. “But please consult your doctor first to ensure that you have a healthy intact eardrum before putting anything into your ear.”

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WINTER AND your health

or any o s, winter is synony o s with colds and fl t there s a lot ore to consider, eyond sn fly noses and sore throats, once the erc ry starts to dro ead on to nd o t how the cold a ects yo r health y Lisa Witepski

HOW SAFE IS YOUR FAVOURITE HEATING DEVICE?

WHAT YOU NEED TO KNOW

Cooling down on a hot day is simple – a quick dip in the pool can usually do the trick. Warming up in winter is a different matter, especially when you consider that many of the most common heating devices have been associated with health scares of some sort.

Electric blankets are a case in point, with naysayers arguing that electric and magnetic fields (such as those given off by these devices) have been associated with cancer. Dr Ayo Oduntan of Zoie Health, a health app and website specialising in women’s health (https://zoie.health/), says evidence around this point remains inconclusive. She advises against using electric blankets for prolonged periods to avoid potential health risks. Some experts believe that users with diabetes should be extra cautious as nerve damage may make it difficult to tell whether the blanket is too hot. Pregnant women are advised against use because developing fetuses are sensitive to heat. In all cases, says Oduntan, make sure that the blanket is in sound condition to avoid burns or the risk of fire.

What about your hot water bottle – is that safe to use? Yes, says Odunatan, provided that it is closed properly to reduce the risk of burns. Be careful not to lean against the hot water bottle otherwise it may burst, again leading to serious burns. It’s best not to give hot water bottles to people with sensitive skin, such as children or the elderly.

Heaters are generally safe to use, although you may experience skin irritations and dry eyes in a heated room. Heaters reduce the amount of moisture in the air, but this can usually be alleviated by placing a dish of water in the room alongside the heater.

Asthma sufferers should be aware that fan heaters may aggravate their symptoms because they increase dust circulation, says Oduntan. She advises that gas and oil heaters be used with caution as both are prone to Dr Ayo Oduntan explosions that may lead to burns.

Most of us know that it is viruses and bacteria – not cold weather – that make us sick. And yet the cold certainly has a role to play: with many of us preferring to hold our social occasions indoors, it becomes easier for germs to spread; what’s more, the cold, dry air places a strain on our immune systems. But winter can affect your health in other ways, too.

• Dr Ayo Oduntan of Zoie Health notes that when it’s cold, people tend to be less scrupulous about washing their hands – after all, a blast of icy water is less than appealing when the temperature is low. But, as we have been reminded throughout the COVID-19 pandemic, hand washing is one of the most effective defences against illness – in fact, Oduntan believes that the lack of this basic hygienic practice is the most likely cause of the high incidence of respiratory illness and influenza during winter.

• Babies are at particular risk of hypothermia during winter, especially if they are not properly clothed. This is because they do not have the same mechanisms as adults for keeping warm.

“Hypothermia leads to circulatory compromise, which is dangerous for babies,” Oduntan explains. As a rule of thumb, dress your baby in as many layers as you are wearing, and an extra one.

• Just because you’re not hot doesn’t mean you can stop drinking water. You may not sweat as much or feel as thirsty as you do during summer, but you’re still at risk of dehydration. And, the use of heaters – which tend to dry out the air – may increase this risk.

• The idea of a morning run may seem less than appealing when it’s still dark outside, but during winter it’s more important than ever to exercise. Working out boosts your immune system, and that post-exercise endorphin rush can help to beat winter blues.

Images: supplied

Images: iStockPhoto.com/didesign021, StockPhoto.com/DuxX

HELP FOR WINTER HAIR

Ever noticed how your skin becomes drier during winter? The same happens to your hair: thanks to the lack of moisture in the air, it becomes dehydrated and weakened, often resulting in split ends and breakage. Here’s how to protect your hair.

• Keep hydrating. With indoor heaters and a lack of humidity in the air making for dry conditions, it’s vital to replenish the moisture your hair loses. This is especially important for South Africans who have textured hair, says Irene Da Fonseca, owner of The Zhoosh Cut. “Coiled, curly and wavy hair, which is already prone to breakage, is particularly sensitive to cold weather,” she informs, adding that a serum, mask, intense conditioner or overnight treatment may help. It’s also a good idea to

use a humidifier estienne rasmus Partners Hair, agrees and adds that in order to ensure healthy hair during winter starts with getting a health cut every 6-8 weeks.

• Take care with heat. Even if you don’t usually use a hairdryer, chances are you may start when the cold weather strikes — which means it’s time to invest in a thermal protection product. “Your hair is already stressed by heaters hich cause ya ays and split ends and heating tools exacerbate this,” Da Fonseca says, adding that an extra blast of hot water in the shower also impacts hair health. “Hot water dries out your scalp and strips hair of its natural oils, leaving it frizzy.” Erasmus adds: “It’s important to consult with a hairstylist around treatments needed to restore and maintain moisture and hydration to the hair.”

• Watch your diet. Interestingly, we’re more prone to hair fall during winter because loss of moisture and nourishment causes hydrogen bonds in the hair to weaken. This condition may worsen if you’re not getting enough nutrients. Da Fonesca says drinking water may help, but it’s also important to keep up your intake of vitamin C and omega-3 fatty acids, hich stops hair ollicle in ammation • Keep covered. Just as you apply sunscreen to protect your skin during summer, a hat or hooded jacket is a must for shielding your hair from winter’s harsh conditions. If you have textured hair, De Fonseca recommends trying a satin-lined cap.

• Consider swopping out your cotton pillow case for a silk one, which won’t absorb your hair’s natural oils and leave it dry.

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KIDS HEALTH

Keeping your child

HEALTHY THIS WINTER With the temperature dropping and the daylight hours becoming shorter, energy levels and moods can also dip.

Tea4Kidz partner, dietician Mbali Mapholi, discusses some of the Tea4Kidz products, and shares some nutrition-based advice to keep the little ones healthy and at school this winter

Mbali Mapholi

c

hild sickness in winter can be difficult due to the loss of school time and the costs associated with managing sickness in the home, as well as the challenge of caring for sick children when parents and caregivers work full time. Getting nutrition right at this time of year may play a key role in reducing those sick days.

There are simple ways to strengthen a child’s immunity that don’t involve costly supplements.

Nutritious food and drinks contain a range of different vitamins and nutrients that are key to supporting the body’s natural immunity.

When we want to boost our body’s natural defences against colds and flu, we should always start with the food and beverages we consume.

Images: Supplied

SIMPLE TIPS TO FOLLOW TO STRENGTHEN YOUR CHILD’S IMMUNITY 1. Feed them the rainbow Fruit and vegetables are packed with nutrients: vitamins, minerals, dietary fibre, and more. Fruits, especially seasonal fruits such as citrus, are packed with vitamin C, which plays an important role in

boosting immunity. Orange-fleshed vegetables such as butternut, gem squash, pumpkin and sweet potato are packed with vitamin A and carotenoids that benefit immunity. Feeding children a variety of vegetables and fruits with different nutrients not only boosts their immunity, but also plays an important role in their mental wellness.

2. Keep children hydrated Cold weather can make drinking water difficult, which can lead to dehydration and a dip in

mood and exacerbate the symptoms of common colds and flu. Here are some tips for keeping children hydrated this winte: • Add rooibos tea to a child’s daily winter diet.

For example, the Laager Rooibos Tea4Kidz range –which is caffeine-free, naturally sugarfree, available in a variety of flavours, and with two flavours that are vitamin C-enriched – is perfect for boosting immunity. Rooibos can be served with or without sugar, honey or milk.

• Offer plenty of vegetables and fruit as these contain water, which is great for hydration.

Vegetable soup can be a great addition to a child’s hydration this winter.

• Try infused water by adding fresh fruits, vegetables slices and herbs to room temperature water as a way to entice children to drink.

3. Get enough sleep During sleep, the immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when a person has an infection or inflammation, or is under stress. Sleep deprivation may decrease the production of these protective cytokines. In addition, infectionfighting antibodies and cells are reduced during periods when children don’t get enough sleep.

Some advice for encouraging sleep includes: • Use rooibos tea (with or without milk) as a sleep antidote for children. Additionally, Laager Rooibos Tea4kidz Apple & Berry flavours and Peach & Apricot flavour are enriched with vitamin C to help support the child’s immunity.

• Ensure the child is comfortable and that their bedroom, pyjamas and bedding are at the right temperature to reduce fussiness and restlessness during sleep time.

• Taking a warm bath before bedtime can encourage a better night’s sleep for children.

NEW JUICE REVOLUTION

Juice Revolution, a South African household name for cold-pressed juice, has just launched a new kids range of drinks that has new recipes (that include 29 wholefood ingredients like veggies, fruit and dairy).

The new range is 100 per cent natural, never heattreated and blast-frozen, and there’s a fun sticker chart for your child to track their juice journey.

For more information, follow @juicerevolution on instagram for more details.

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GENERAL HEALTH

Keep your

KIDS ACTIVE THIS WINTER tdoor acti ities d ring winter ha e a host o ene ts or kids nat ral ita in , i ro ed one density, and a s re re way to get rid o the esky so ored condition that see s to plague children all-year-round. Raina Julies offers four outdoor adventures

JOZI

It’s not true that all Gautengers are in the Cape during school holidays. Some stay home to enjoy all that this province has to offer.

CAPE ADVENTURES

If you’ve heard those “I’ve got nothing to do” complaints from the kids just as you’re leaving another trampoline park visit, fret no more; there’s more than just the usual adventures in and around Cape Town (that won’t mortally wound your budget).

AAH-MAZE-ING Honeydew Mazes’ latest Bee Maize Maze, designed in the shape of a honeycomb, has a whopping 3.5km of pathways and includes an eight-station general knowledge quiz that can be enjoyed by the whole family..

ACROBRANCH

Words: Raina Julies, Images: Supplied

IT’S ALL DOWNHILL REALLY Pack the car, again, and head off to the downhill tobogganing track at Cool Runnings in Tygervalley. Here, your kids (above three years of age) can hurtle down a half-pipe in a bobsled, flying through the twists and curves as they race along the 1.25km track. It’s basically just like surfboarding down your house staircase, but faster … and safer.

The tracks are steel with wheeled bobsleds.

There’s a lift that hauls you to the start of the course while you stay cosy in your toboggan.

Then, at the start, it’s you, your brake lever and 14 corners, S-bends, and a tunnel with someone snapping photographs as you scream at the top of your lungs before finally slowing down at the bottom of the course.

For more info, scan here

For the adrenaline-junkie kids, why not take them to Acrobranch @ Stop 21 in Constantia?

Here, the kids will enjoy two hours of treetop adventures. And they’ll be safe as there are snug harnesses and a safety briefing provided by a trained instructor. There are four different courses suitable for kids (and adults), such as zip lines, Tarzan Swings, balancing beams and so much more. This will keep everyone screaming and whooping out of sheer happiness (or slight fear), but mostly sheer enjoyment.

There is the kiddies’ course, the Acro-twigs for 3–6 year olds, which is 2m from the ground. For beginners aged 7+, the Monkey Moves course reaches 4m.

Feeling more daring? Why not try the intermediate, Swinging Tarzan course for 7+ year olds. At a height of 7m it offers plenty of thrills.

Finally, we have the challenging High Flying course for the 9+ age group.

This park is a cash-free zone, so you pay when booking online or bring your bank card to the park.

Acrobranch has a total of nine venues across the country.

Wanna go? book here

Get more info here

TAKE TO THE SLOPES This is an adventure for the truly gutsy … a 75m long, purpose-built slope in the heart of Fourways that rises over 20m high. Definitely not for the faint-hearted, the Slope has also installed a 6m-high, 45-degree-inclined quarter pipe at the base of the ride, and a rope winch mechanism to assist with your ascent to the summit.

Tubes are fitted with handy handles allowing you to drag them behind you on the low friction surface. Management suggests using a single glove on your left hand to reduce the fatigue of holding onto the rope. You may bring one along or buy one at the venue.

There are also Slope marshals to keep an eye on the action.

Wanna go? book here

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