Healthy Times Winter 2023 Edition

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EDITORIAL

Content Manager: Raina Julies rainaj@picasso.co.za

Contributors: Dr Terri Henderson, Murray Hewlett, Kim Hofmann, Glynis Horning, Nicole Jennings, Nia Magoulianiti-McGregor, Mbali Mapholi, Garreth Prout

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contents

PROFILE

11 After a bad run of form on the field andseveral injuries, Nama Xaba has worked his way back to peak physical and mental fitness.

MENTAL WELLNESS

12 Understanding self-harm: a cry for help thatparents should never ignore.

13 Time for a check-in? If darkness starts creeping into your life and you struggle to cope, it’s important to get help.

HEART HEALTH

14 Creating a healthy, balanced diet is key to a healthier mind and body.

KIDS HEALTH

15 How to read food labels.

GENERAL HEALTH

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.

16 Looking your best at age 75: we can’t turn back time, however, there is a way to ensure that you are your fittest, healthiest and happiest self at 75.

17 Five trends shaping the future of fitness: the future presents interesting prospects in the growing need for equipment that is durable and empowers users to achieve maximum performance enhanced by the versatility of elite training machines.

18 Know your BMI and how to keep it on track: Having a healthy weight is essential to protect your overall wellbeing, and measuring it can help you achieve and maintain this.

19 The surprising health benefits of dark chocolate: when consuming dark chocolate, choosing high-quality chocolate with at least 70 per cent cocoa solids is essential to maximise its health benefits.

BRAIN HEALTH

20 While rugby can be an exciting and challenging sport, there are concerns about how it affects the brain.

Cold and flu

If you nd your throat feeling dry, scratchy or painful when you swallow, keep your throat moist with lozenges, gargle with warm salt water or make use of a throat spray. Make sure that you eat plenty of nutrient-rich food and get enough rest.

Clicks Saline Spray 30 ml 5199

Med-Lemon Hot Medication

Original 8 Sachets 7099

Panado Paracetamol

500 mg 24 Tablets 3499

Viral Guard Throat Spray

30 ml 15800

A persistent cough

A common occurrence in winter is developing a cough from flu, a cold, or allergies. Speak to your Clicks pharmacist to determine if your cough is wet or dry to choose the correct treatment.

Prospan Cough Liquid Menthol 100 ml 9799

Dilinct Junior Expectorant Syrup 100 ml 5799

Cold sores

Cold sores can develop during winter. Your body’s ability to prevent the virus from causing blisters can be severely hampered by variations in temperature and air moisture.

Wellvita L-Lysine1000 mg 30 Tablets 11000

Fithealth L-Lysine 30 Tablets 8699

Winter ailments

During winter, we are more prone to infections such as colds and flu, but choosing the right products and supplements can keep you and your family fighting-fit.

Vitamin D deficiencies

In the winter, we are exposed to more infections and spend less time outside, which can lead to a vitamin D de ciency. A vitamin D supplement during the winter months helps the immune system ght off bacteria and viruses.

Clicks Expert Vitamin D3 30 Softgels 11000 Clicks Essentials Vitamin D3 60 Tablets 6399

Humidi ers

Humidi ers release moisture into the air, which keeps the nasal and upper respiratory passages from getting too dry. This can help you breathe easier when you have a runny nose, chest congestion, cough, or sore throat. Viruses and other infectious particles can survive longer and stay suspended longer in dry air.

Clicks Nebuliser 52000 Clicks Ultrasonic Humidifier 49000

Get the care you need this Winter

Chat to a Clicks pharmacist via the convenient Pharmacy Chat service

Get advice from the comfort of your own home. The Pharmacy Chat Service allows you to speak to a pharmacist at a time that suits you.

Treatment & prescription advice

Medication conflicts

Medication adherence and advice

Pharmacy Chat

Book a Virtual Doctor appointment

A safe and convenient platform that connects patients to a nationwide network of doctors allowing for more affordable consultations at a Clicks Clinic near you.

Affordable consultations for chronic prescription renewal

Not on medical aid or run out of savings? Get affordable care

Consult with a doctor and collect your medication in one store

Virtual Doctor

Understand which supplement you need to stay healthy

The Clicks Supplement Recommender uses your health and lifestyle inputs to provide personalised supplement recommendations to help support your wellness goals and to ensure you are ghting t this winter.

Sleep Energy Digestion Stress Immunity

Vitamin B12

Which

supplements do you need daily to maintain optimal health?

While individual dietary needs vary depending on your age, gender, genetics, lifestyle and other factors, some vitamins are bene cial to everyone when taken daily.

The B vitamins are a group of eight nutrients, each with unique roles in keeping the body healthy. They are especially important for maintaining cell health and keeping you energised.

Clicks Expert Vitamin B12 & Folic Acid 60 Capsules 14900

Clicks Essentials Vitamin B12

60 Tablets 11999

Sunlife Vitamin B12 10 Effervescent Tablets 9099

Vitamin C

Sometimes referred to as ascorbic acid, a water-soluble vitamin, vitamin C is necessary for the growth, development and repair of all body tissues:

• Protects your cells from free radicals

• Helps produce collagen

• Boosts the immune system

• Improves iron absorption

Clicks Vitamin- C & Zinc 500 mg

100 Capsules 7999

Clicks Expert Vitamin C 1000 mg

60 Tablets 15900

GNC Vitamin C 1000 mg

90 Vegetarian Capsules 22900

Vitamin D

Vitamin D, another fat-soluble vitamin, plays a part in maintaining your bones, muscles, nerves and immune system.

Clicks Essentials Vitamin D3 60 Tablets 6399

GNC Vitamin D3 180 Tablets 24900

Wellvita Vitamin D3 1000iu 60 Capsules 12300

Omega

Fatty Acids

Omega 3 fatty acids, are also know as ‘essential fatty acids’ as our bodies cannot create them. These fatty acids play an important role in brain, bone, heart and skin health.

Vital Pure Salmon Oil 500 mg 60 Softgel Capsules 8799

Wellvita Omega 3 1000 mg

Fatty Acids 30 Softgels 8099

Have you taken the assessment?

Take the assessment to understand which vitamins and supplements are right for you based on your health and lifestyle inputs

manage stress Tips to

Stress can be de ned as any type of change that causes physical, emotional, or psychological strain, but there are healthy ways which you can manage stress.

Exercise

Physical activity can release your feel-good endorphins and other natural neural chemicals that enhance your sense of well-being.

Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

Relieve the tension

Tight and tense muscles around the neck and back are key indicators of stress tension.

Take a hot bath with stress-relieving bath salts or scan the QR code to read the beginners guide to massage at home.

Try these new stress-relief formulations

Talk about your problems

JS Health Mild Anxiety and Stress 60 Tablets 64900

Biomuti Chillax Stress & Anxiety

Support 30 Capsules 24900

Noolit Chill Pill 20 Capsules 9999

Key

Nama Xaba, THE FIREBALL

ental attri utes count too. f you ve got confidence, you can play as much as per cent etter, a a says. ut, that took a knock after a disc in his lower spine slowly started protruding .

ank is known as a all stealer, so get into many confrontations where my lower ack and neck are e posed. fter a few months of reha , he walked onto the pitch, seemingly healed, and says he felt some discomfort as though he had strained something. t turns out more than half my disc had come out and needed surgery.

uring the months of reha , a a felt his emotions uctuate. ne day d e in a slump and the ne t full of hope. his spinal in ury was different to any previous damage. had to wait for my ody to heal not knowing whether d ever e a le to play rug y again. o much control was taken from me. had to trust in od and lean on my mental strength. learned to accept that if didn t heal properly, would have to live with the outcome.

HE’LL BE BACK

he outcome is good a a will e ack with the tormers in cto er.

ug y is eing made safer, he says. ou can t touch a player in the air ecause you don t know how he will land. he tackle height has also dropped and you can t tackle a ove the chest.

e says all in uries are taken seriously, and there is a ig drive towards rain health. n the past, there was no protocol for, say, concussion. any professional players have had to deal with degenerative rain disease, including early onset of dementia. ow there is a strict return to protocol with an immediate assessment, he says.

hen suffered a concussion, was taken off even though descri ed my dizziness as one out of ten. t had to e zero out of ten.

EAT WELL TO PLAY WELL

a a takes his nutrition as seriously as his emotional and mental health. e carries a cooler o with his staples anana, apple, an orange, almonds and creatine to training.

e says he urns a out calories on an average training day, so eats five meals a day oats and oiled eggs for reakfast, over grams of protein daily, including chicken, mince and medium rare steak.

o e a good leader, you have to e the est player. ou also have to engage emotional awareness and empathy and lead y e ample. ou must ask yourself re you giving or taking ften rug y players are too hard on themselves. ut it s a necessary evil to e overcritical. hen you think you ve arrived, that s when things go wrong. can never rela don t want to rela . inning is a ig thing.

RAPID FIRE

1. Favourite workout music? “Early 2000s rap – Jay-Z, Eminem, 50 Cent”.

stormers ank ama a a, , descri es the set acks he suffered as a aptism of fire . a a not only sustained a ma or ack in ury, ut also captained estern rovince in its worse run of form for as long as he can remem er.

e lost si games on the trot. t s easy to e a captain when you re winning, ut last year, there were so many times, thought hat am going to say to the guys ou can t personalise results, all you can do is control what you have in your power my gym sessions, nutrition and sleep. nce that is aligned, you have a chance to make a fresh start.

2. Supplements? “Omega 3, vitamin C and creatine”.

3. Best advice from your doctor? “Be kind to your body”.

4. If not rugby, what other sport would you be playing? “Football”.

5. Why rugby? “I owe my life to rugby, it has paid for my schooling and university”.

6. Biggest dream? “To be a great Springbok such as Schalk Burger”.

7. Biggest nonrugby dream? “To create generational wealth for my family”.

8. Who’s going to win the Rugby World Cup 2023? “The Springboks”.

After a bad run of form on the field and several injuries, ama aba has worked his way back to peak physical and mental fitness y Nia Magoulianiti-McGregor

“If you’ve got confidence, you can play as much as 30 per cent better.” – Nama Xaba

Nama Xaba

UNDERSTANDING SELF-HARMING The warning signs:

self-harm, the act of deliberately inflicting pain and damage to one’s body by cutting, burning, scratching or self-poisoning through medication or substances to relieve emotional distress, is a growing concern among teenagers.

Teens facing challenges, such as depression, anxiety, post-traumatic stress disorder, ADHD and substance misuse, often turn to self-harm as a way of coping with their undiagnosed and untreated mental health conditions.

The number of teens presenting with self-harm behaviour is increasing significantly due to heightened levels of anxiety, depression and stress, as well as availability to medication, alcohol and drugs, and the social transmission of the behaviour via social media channels. Research published by Clinical Psychology; Science and Practice shows that 50 per cent of teens who self-harm will do so repeatedly. This is attributed to a high rate of depression, ongoing physical, verbal and sexual abuse, negative interpersonal experiences and dysfunctional support systems.

Most young people who self-harm do not seek help, fearing the associated stigma, the reaction of parents, peers and other adults and being judged. When self-harm is used regularly as a coping mechanism, symptoms are often hidden to avoid recognition of numerous and, especially, new scars. Eventually, self-harm becomes a behavioural pattern or coping mechanism that is difficult to break.

TRIGGERS

Numerous and variable predisposing factors contribute to self-harm. These include: puberty – a neurodevelopmentally vulnerable time for teenagers when emotional disorders and risk-taking behaviour increase; child and family adversity; emotional neglect; disruptive, unsupportive home environments; exposure to negative life events, such as divorce, loss of a parent, any form of abuse, past or current bullying and peer interpersonal challenges; sexual abuse; and

individual biological vulnerability in the form of emotional reactivity (high sensitivity to emotional stimuli) and emotional intensity (the tendency to have extreme reactions).

The home environment is fundamental in teaching children how to regulate and manage emotions. If the role models at home are not functional, children will be ill-equipped to manage their emotions.

ow self-esteem, peer interaction, difficulties or e posure to psychological ullying (social exclusion, cyberbullying, repeated rejection from peers and social isolation) are significant triggers. moking and alcohol use as coping mechanisms are also triggering.

TEENS USE SELF-HARM TO COPE

Adolescents who self-harm externalise their pain in a physical and real form that makes it easier to understand and to: Relieve anxiety; Release anger; Relieve unpleasant thoughts or feelings; Release tension;

Relieve feelings of guilt, loneliness, alienation, self-hatred and depression; Provide an escape from emotional pain; Provide a sense of security or control; top racing thoughts top ash acks and Facilitate relaxation.

TELL-TALE SIGNS

Parents who discover their teen self-harming are inevitably going to be frightened and filled with questions about the underlying reasons for the behaviour. They may feel confused, angry and helpless. Clues that may lead one to detect that a teen is self-harming include trying to hide scars, such as wearing long sleeves no matter the weather or flinching in pain if their arm is touched. Other signs of mental distress are often present, such as:

Depression;

I ncreasing isolation;

W ithdrawal from activities, friendships, schooling and sports;

D ecreased focus on self-care behaviours such as bathing;

C hanges in sleeping and eating patterns; and

I rritability or markedly erratic moods.

Dr Terri Henderson, child psychiatrist and member of the South African Society of Psychiatrists, says self-harm is a cry for help and should never be ignored

Dr Terri Henderson

TIME FOR A CHECK-IN?

GLYNIS HORNING

In South Africa, like the rest of the world, we are reeling from the emotional and economic fallout of COVID-19 and the Russian-Ukraine war. But we are also the most unequal society on earth, according to the World Bank, struggling with unemployment tipped to reach 63.8 per cent among young people this year, according to a Trading Economics report, and contending daily with failing service delivery, political protests and load shedding.

All this can take a toll on mental wellbeing and our ability to cope with everyday life and relationships. This year’s Mental State of the World Report shows that the percentage of people with “distressed” or “struggling” levels of mental health has risen. Of the 64 countries surveyed, South Africa has the greatest proportion of people in that category.

In a survey released in March by the South African Depression and Anxiety Group (SADAG) on the effects of load shedding on our mental health, four in ten people reported depression, 62 per cent said they struggled with anxiety and panic, and one in ten had suicidal thoughts.

“If struggling to cope, it’s vital to get help, or you could develop clinical depression or anxiety,” says Durban psychologist Sharon Spradbury.

Most young people who self-harm do not seek help, fearing the associated stigma, the reaction of parents, peers and other adults and being judged.

DO YOU NEED A MENTAL WELLNESS CHECK-UP?

You need a mental wellness check-in if you: Feel sad and lack motivation; Have lost interest in things you enjoyed; Withdraw from other people; Feel sad and lack motivation; Feel worthless and guilty; Battle to think clearly or concentrate; Battle to control feelings of worry; Neglect your appearance and hygiene; Have headaches or other unexplained pains; Sleep less or more than usual; Eat less or more; Engage in more risky behaviour; Have extreme mood swings; Have a drop in performance at work or in studies; Escape in alcohol or drugs; and Feel numb.

If these symptoms linger for longer than two weeks or get in the way of your daily life and relationships, it indicates you’re not coping on your own and are at risk, says psychologist Sharon Spradbury. “Get professional help.”

“If struggling to cope, it’s vital to get help, or you could develop clinical depression or anxiety.” – Sharon Spradbury

A HEART-HEALTHY

DIET

It consists mainly of a Mediterranean diet where the intake of fresh fruit, vegetables and whole grains is encouraged, while processed foods higher in sodium (salt) and added sugars are discouraged. Moderate portions of lean meats, such as poultry and fish, can e eaten four to five times a week, ut red meat should only e enjoyed on occasion.

the World Health Organization (WHO) shares that South Africa is the unhealthiest population in the world, with those between the ages of 30 and 70 facing a 26 per cent probability of suffering and dying from heart disease, diabetes and other lifestyle disorders.

Unilever’s Foods Refreshment Report (2020), reveals that most South Africans eat mainly starch and meat, with very little in the form of vegetables. On average, meat is eaten four times a week, but many eat it almost every day. A diet high in red meat significantly increases the risk of cancer and heart disease. When categorising what is eaten daily into percentages, the national plate consists of 41 per cent starch, 26 per cent meat, 13 per cent vegetables, 9 per cent oils, 8 per cent dairy and 3 per cent legumes.

Snacking on soft drinks and other processed food that often contain sugar and trans fat, is another bad eating habit, common among South Africans.

We have veered far off the recommended nutritional plate, shortening the lives of many South Africans. We really are in a nutrition crisis, but there’s still time to turn things around. We need to view fruit and vegetables not only as sustenance, but as essential to our bodies’ need for healthy functioning.

THE DASH NUTRITION PLAN

Thankfully, there is a growing movement to integrate food and nutrition into healthcare to help prevent and manage diet-related disease. One such diet is the “Dietary Approaches to Stop Hypertension” (DASH) nutrition plan, which is considered by healthcare providers worldwide as the gold standard in maintaining healthy blood pressure and staving off a host of other debilitating disorders, including heart disease.

e have simplified the diet for outh fricans in the most recently launched Cooking from the Heart 5 cookbook – available to the public free of charge.

The cookbook is as a valuable resource for people to learn more about the types of food to avoid, what to include, and how to prepare tasty meals that are easy to follow and budget-friendly. The DASH diet is not only for those suffering from hypertension, but also a healthy eating plan that everyone should follow to help keep blood pressure in check.

Changing your mindset on nutrition can radically transform your health outlook. he way you think a out nutrition will in uence how successful you ll e at achieving your health goals. here are no uick fi es. ong-term, sustaina le change only comes from making the right food choices every day.

The Cooking from the Heart 5 DASH cookbook can be downloaded free of charge from www.mydynamics.co.za/recipe_book/dash-diet-booklet

COOKING FROM THE HEART SERIES

A collection of traditional South African recipes adapted by author Heleen Meyer (South African healthy food consultant) and dieticians from the Heart and Stroke Foundation to be more heart-friendly. The books focus on preventative care, Pharma Dynamics launched the first Cooking from the Heart cookbook in 2012 to help reduce the public’s risk of heart disease and stroke by adopting a healthy and affordable eating plan. Since then, healthcare practitioners have recommended the cookbook to thousands of patients with hypertension, heart disease and diabetes as a way to manage these conditions through nutrition.

The public can access all five cookbooks, which contain more than 100 flavourful, no-fuss recipes, all available in a free digital cookbook.

Nicole Jennings, spokesperson for Pharma Dynamics, says while we all know that a healthy, balanced diet is key to a healthier mind and body, often the message seems to fall on deaf ears

We need to view fruit and vegetables not only as sustenance, but as essential to our bodies’ need for healthy functioning.

Nicole Jennings

COOKING FROM THE HEART COOKBOOKS

How to read FOOD LABELS

BIGGEST RISK FACTORS FOR CHILDREN

there is no doubt that the right nutritional balance is a key component of children’s growth and development, but it can be difficult for parents and caregivers to find this balance when they’re not always sure what’s in the food they’re serving. While children’s nutritional requirements will change as they grow, many of the fundamentals stay the same and it’s vital that they’re getting the right quantity of vitamins, minerals, healthy fats and macronutrients to maintain energy levels and ensure optimum health, while keeping added sugars and sodium as low as possible.

HERE ARE A FEW TIPS TO DECIPHERING FOOD LABELS:

1. Other names for sugars, fats and sodium ook out for sugar, fat and sodium listed in the first five ingredients on food la els. his means they are main ingredients in that particular item. owever, they re not always listed as such, so it s important to look out for the following a. alt might e listed as aking powder, ooster, celery salt, garlic salt, sodium, meat or yeast e tract, onion salt, , rock salt, sea salt, sodium icar onate, sodium meta isulphite, sodium nitrate, nitrate or stock cu es. . at might e listed as eef fat, utter, shortening, coconut, palm oil, opha, cream, dripping, lard, mayonnaise, sour cream, vegeta le oils and fats, hydrogenated oils, full-cream milk powder, egg or mono/di/triglycerides.

2. Check serving size (and take into account actual portion size) hen checking nutritional ta les, always use the column that states the amount of sugars and fats, and so forth, per serving size. lso try to determine whether the serving size is a practical portion size. f you think the portion size will e igger or smaller than the stated serving size for your kids, take this into account when determining how much sugar, sodium and fat will e contained in a single serving for them.

3. Not all fats are created equal ids need fats to grow, ut too many saturated fats can negatively impact heart health. oods with gram or less of saturated fats per serving are considered low in saturated fat. t s also est to avoid trans fats as much as possi le for healthy arteries and etter health overall. void foods with hydrogenated oils fats, which are the main source of trans fats in foods.

Children often gravitate towards sugary or salty foods, and it’s our job as parents and caregivers to offer healthy options that aren’t laden with sugar and sodium, but are still tasty. Many foods that seem to be healthy actually contain a lot of hidden sugars and sodium. This includes fruit juices, sauces, cereals, dried fruit and other snacks specifically designed for children.

One of the biggest concerns when it comes to children’s diets is the excessive intake of sugary drinks. When it comes to sugar consumption, children between 2 and 18 years should be limited to 25 grams per day, which is less than six teaspoons.

In a medical piece published by Harvard, Dr Frank Hu, professor of nutrition and epidemiology at the Harvard Chan School of Public Health, said: “There is clear evidence that added sugars, especially sugary beverages, contribute to obesity and other metabolic problems.”

The high intake of sugary drinks, including fruit juices, cordials and fizzy drinks, is a major concern for South African children currently. There are a lot of hidden sugars in these drinks, and we are urging parents and caregivers to veer away from these options for hydration, and rather choose water or rooibos tea, which are healthier options for children.

Mbali Mapholi

When it comes to sugar consumption, children between 2 and 18 years should be limited to 25 grams per day, which is less than six teaspoons.

Mbali Mapholi, Laager Tea4Kidz partner dietician, shares that complicated and often misleading labels make it difficult to discern what is healthy and what is actually full of added sugar, salt, and unhealthy fats

Drinking rooibos tea or water is a far healthier drink option for kids.

Looking your best

SELF AT 75

there is no magic elixir of youth, unfortunately, but as we age, it’s only natural to wish we could stop the clock. To slow down the natural physical progression of our bodies and our minds. Who wouldn’t jump at the chance to have a time machine? The irony is that we don’t need to time travel to significantly influence the health and wellness outcomes of our older selves.

One of the biggest influences on our health, wellbeing and the way we age is diet. We’re living in a time where we’re told that deprivation is the key to looking and feeling good. Carbs are bad, cut them immediately. Gluten? The big bad no-no. Protein, only lean. These are just some of the messages we are hearing. Diet deprivation focuses on all the foods we should not eat – the list is often long.

Labelling foods as “good” and “bad”, or constantly saying “no” to the foods we want and enjoy can lead to excessive cravings, overeating, or binge eating, among other things. Deprivation can also cause us to dislike more nutritious or “healthy” foods. But the biggest problem with a deprivation mindset is that eating that way is simply not sustainable or conducive to long-term health and wellness. We fall off that wagon very quickly and, usually, we fall hard.

WHAT DOES THIS HAVE TO DO WITH TIME TRAVEL?

If we really want to be our healthiest older selves, we need to shift our mindset about the way we live today. Essentially, it’s as simple as going back 75 years. Before processed foods, convenience foods and restrictive diets, we typically ate a well-rounded diet of all the food groups. We also ate portions very different to our portion sizes today.

Research shows that since 1990, global overweight and obesity rates among adults have increased by 27.5 per cent, while such rates among children and adolescents have increased by 47.1 per cent. In 1950, only 10 per cent of adults in the US were obese as compared to today (41.9 per cent).

Type 2 diabetes, heart attacks, strokes and mental health issues – all noncommunicable diseases primarily caused by lifestyle choices – have increased substantially over the last 75 years. Causes for this include many more processed options, an “upsize” mentality towards eating out (the average restaurant meal is four times larger than in the 1950s), and increased added salts, sugars and other additives.

By shifting our mindset and moving away from today’s diet culture and back into a nutritional space where all foods form part of a holistically healthy lifestyle, we’ll prepare our bodies and minds for optimal health levels when we reach 75.

A FRESH APPROACH

Something as simple as incorporating more fresh vegetables into our diets daily can make an incredible difference to our wellness and ageing trajectory. The foundation of healthier living comprises vegetables. They’re nutrient-rich and calorie-controlled, and a diet rich in vegetables helps to stave off chronic conditions.

Vegetables also influence our gut health. As one of the most fibrous foods, vegetables improve the gut’s microbiome – the trillions of bacteria in our GI tract that play a role in maintaining the immune system. They strengthen bones, slash the risk of heart disease and help maintain good vision. And, eating more servings of fruits and vegetables may help people sleep longer and more restfully.

Not convinced yet? It may come as a surprise that vegetables literally feed your face. They are loaded with nutrients that help maintain healthy skin and reduce damage caused by UV light. An increase in daily intake of veggies can temper chronic inflammation that helps slow down the ageing process and loss of collagen that accelerates the appearance of wrinkles. All these benefits from one power-packed food group.

We can change the future; it truly is never too late. Changes don’t need to be daunting, difficult or based on deprivation. Let’s add food to our plates – but make it the right food. Food that feeds us physically and mentally. Life is for living, now and when we’re 75. So let’s return to that beneficial balance of nourishment and enjoyment to build the bodies that will carry us for the long run. Because then, the best is yet to come.

We can’t turn back time, however, there is a way to ensure that you are your fittest, healthiest and happiest self at , writes Kim Hofmann, registered dietician and a Virgin Active expert on nutrition

The foundation of healthier living comprises vegetables. They’re nutrient-rich and calorie-controlled.

Five trends shaping the future of FITNESS

the fitness industry is evolving rapidly, and emerging technology will shift how gym equipment shapes customer health, behaviour and happiness. The importance of having trustworthy and reliable gym equipment cannot be overemphasised, empowering the user to feel in charge of their body and space. We’re seeing more demand for comfortable gym facilities, in both private and public arenas, that contain state-of-the-art equipment designed to last and challenge users while providing ambience and adaptability that facilitate effective workout regimes.

The need for dynamic exercise routines is increasing as rapidly as gym technology is developing, and the Center for Disease Control has advised that adults aged 18–64 should exercise at least 150 minutes a week.

HERE ARE FIVE TRENDS SHAPING THE FUTURE OF FITNESS: Virtual Training

In the wake of COVID-19, exercising from home continues to be popular, and gyms across the globe are offering virtual training sessions to members. Interestingly, according to statistics from Run Repeat, gyms hosting online workouts and hybrid memberships saw a per cent increase in physical attendance, demonstrating the enefits of multifaceted memberships.

Trojan Health and Fitness’ new Gym Builder assists in optimising a workout space with thoughtfully placed gym equipment that better serves the user’s needs. The purpose of the Gym Builder is to show people that their vision can be brought to life, whether for private or public purposes, and that the possibilities are endless.

Free Runner Treadmills

With electricity grids worldwide under strain, there remains significant space in gyms for electricity-free cardio equipment. Enter the Free Runner Treadmill, where the user becomes the power source and controls the pace of the motorless, energy efficient, indoor running e uipment. he Trojan Pro Series Range has a Free Runner Treadmill – one of the newer models on the market capable of keeping users running even when load shedding hits. Watch it in action!

Connected Equipment

Wearable technology will continue to gain popularity as it helps people to focus on their health and wellbeing goals while tracking their progress accurately. It also enables users to assess the results of their workouts and ensure they are pushing themselves in terms of measuring heart rate, calorie burn, blood pressure level, and so forth.

Smart Tech

hen it comes to the future of fitness, smart tech will continue to advance and play a major role in both private and public gym environments. There is an ever-present desire for modern gym equipment that meets exercise requirements and provides entertainment through functions such as luetooth music connections, the a ility to track fitness metrics, real-time feed ack, and connecting to mo ile fitness apps.

Holistic Fitness

nstead of ust e ercising, this health trend emphasises an approach to fitness across a variety of contexts, including diet, goal-setting and overall health and happiness, all of which are typically managed by a coach or guide. Public gym spaces can assist users with a holistic approach by offering the opportunity to work with a variety of health professionals, from physical trainers to dieticians.

s this year continues to unfold, trends in fitness continue to indicate that gym-goers increasingly require variety and state-of-the-art equipment in considered spaces that give them diversity and inspiration.

Visit www.trojanhealth.co.za for more information

The need for dynamic exercise routines is increasing as rapidly as gym technology is developing.

Garreth Prout, sports and health equipment buyer at Makro, shares that the future presents interesting prospects in the growing need for equipment that is durable and empowers users to achieve maximum performance, enhanced by the versatility of elite training machines

Know your BMI –

AND HOW TO KEEP IT ON TRACK

being overweight or obese raises your risk of everything from a heart attack or stroke to high blood pressure, diabetes, gallstones, certain cancers, sleep apnoea and degenerative joint disease.

Yet in South Africa, 68 per cent of women and 31 per cent of men are overweight or obese – as are 13.5 per cent of children aged 6–14, reports Professor Pamela Naidoo, CEO of the Heart and Stroke Foundation South Africa. “This puts these children at a raised risk of developing chronic diseases like Type 2 diabetes and cardiovascular disease sooner, and of remaining obese throughout their adult life.”

Obesity is a complex issue, she says. The condition can be caused by factors outside your control, such as family history, genetics, certain medical conditions or medication side effects and changes in hormone levels. “In many cases, obesity results from eating an unhealthy diet and low physical activity, which leads to your body taking in more kilojoules than it burns and storing excess as fat.”

Measuring your weight is important to establish the extent of your problem – and to track progress when you address it. Body Mass Index (BMI) is used to classify your weight in relation to your height and assess if you are too heavy for your height. To calculate BMI, divide your weight in kilograms by your height in centimetres squared. Then because height is mostly measured in centimetres, divide height in centimetres by 100 to get height in metres. So, for example, if you weigh 68kg, and your height is 65cm (1.65m), use the calculator on your phone and calculate 68÷(1.65)²=24.98.

If your BMI is below 18.5, you are underweight; 18.5–24.9 is a healthy weight, 25–29.9 is overweight, and 30 or above indicates obesity.

But the distribution of excess weight is also important – the type of fat that accumulates around your abdomen is more dangerous than subcutaneous fat laid down under the skin elsewhere.

“Visceral body fat, also called hidden fat, is fat stored around the stomach and organs such as the liver and intestines,” says Shani

Cohen, registered dietitian and spokesperson for the Association for Dietetics in South Africa. “Carrying too much is extremely harmful – it’s a key player in several health problems as it influences how hormones function in the body and is also a source of inflammation. It’s more likely to cause diabetes and heart disease.”

A waist circumference of 102cm or more in men and 88cm or more in women is defined as obese, and it’s important to keep track of this (measure it at the level of your belly button) and to take steps to reduce it – and keep it down.

WAYS TO REDUCE BMI – AND KEEP WEIGHT OFF

et a realistic target, prefera ly with a registered dietitian, aiming for gradual, sustained weight loss, says aidoo.

hange your eating ha its to a nutritious, alanced, eating pattern that suits your personal preferences, for e ample, a editerranean diet, high in vegeta les, fruits, whole grains and legumes, including fish or raw nuts and seeds for omega fatty acids, and limiting sugar and saturated fats. im to have a out less a day than you re currently having so your ody egins to use its stored fat reserves for energy. educe portion sizes, eat slowly and mindfully, and drink lots of water, says ohen. e careful of your alcohol intake your glass of wine may e e uivalent to eating two slices of white read.

ncrease your activity, aiming for at least minutes a week of moderate-intensity activity that raises your heart rate risk walking, gardening, swimming . nclude activity that strengthens muscles to maintain muscle mass if you lose muscle, it can lead to a plateau in weight loss, then you may regain weight. tart slowly, prefera ly with an e ercise professional such as a iokineticist or personal trainer, says aidoo. hey can draw up a personalised plan and give ongoing supervision.

Prof Pamela Naidoo

Shani Cohen

In many cases, obesity results from eating an unhealthy diet and low physical activity, which leads to your body taking in more kilojoules than it burns and storing excess as fat.”

– Prof Pamela Naidoo

Having a healthy weight is essential to protect your overall wellbeing, and measuring it can help you achieve and maintain this, writes Glynis Horning

HOW YOUR BMI IMPACTS YOUR LIFE INSURANCE PREMIUM

Although it’s not an eventuality that any person wants to prepare for, life insurance is an essential investment in your future financial wellness, as it provides financial protection in the event of critical illness, impairment, or loss of income due to serious illness or disability, and death – a fate that nobody can predict. However, as with all investments, the details can become confusing, so knowing which factors affect the cost of premiums and cover is crucial.

According to George Kolbe, head of life insurance marketing at Momentum, life insurance companies consider various factors to determine an applicant’s mortality risk, including age, gender,

THE SURPRISING HEALTH BENEFITS OF DARK CHOCOLATE

“Dark chocolate contains a high concentration of cocoa solids, which are rich in antioxidants called flavonoids,” says Murray Hewlett, CEO of Affinity Health.

health status and lifestyle habits. He says Body Mass Index (BMI) is one of the most significant factors that could affect your life insurance premiums, which are closely tied to your overall health and risk of suffering from certain medical conditions.

Kolbe says South Africans should especially pay close attention to their BMI, considering the high obesity rates in the country. The Global Obesity Observatory of 2016 revealed that 26 per cent of South African adults are obese and 23 per cent overweight. More concerning, a BMC Public Health study showed that 60 per cent of South African women, between the ages of 15 and 49, were overweight in 2017.

MOOD BOOSTER

Dark chocolate contains a compound called phenylethylamine, which can help to improve mood and reduce symptoms of depression. Dark chocolate also contains small amounts of caffeine and theobromine, which can help to boost energy levels and improve mental clarity.

“However, when consuming dark chocolate, choosing high-quality chocolate with at least 70 per cent cocoa solids is essential to maximise its health benefits. Dark chocolate with added sugar, milk, or other ingredients may not offer the same health benefits. And remember, dark chocolate is still high in calories and fat, so limit yourself to a small serving.”

From helping reduce harmful cholesterol levels to improving vision, dark chocolate has many surprising health benefits

RICH IN ANTIOXIDANTS

Medical News reports that dark chocolate is rich in antioxidants, which help protect the body against damage from free radicals. Free radicals are unstable molecules that can cause damage to cells and contribute to the development of chronic diseases like cancer and heart disease. Dark chocolate’s antioxidants can help neutralise free radicals and reduce the risk of these diseases.

HEART HEALTH

everal studies have shown that eating dark chocolate can enefit heart health ark chocolate contains avonoids, compounds that help lower lood pressure and improve lood ow. his can reduce the risk of heart disease and stroke. dditionally, dark chocolate can help reduce LDL (harmful) cholesterol levels, another risk factor for heart disease.

BRAIN FUNCTION

ating dark chocolate may also e eneficial for rain function. he avonoids in dark chocolate can improve lood ow to the rain, enhancing cognitive function and memory. nd, dark chocolate s caffeine and theo romine can help improve mental alertness and focus.

VISION HEALTH

ark chocolate avonoids can improve vision and lower the risk of age-related macular degeneration y reducing o idative o idative stress and in ammation in the retina and improving lood ow.

SKIN HEALTH

ark chocolate is also eneficial for skin health. ark chocolate s antio idants can help protect the skin against damage from the sun and other environmental factors, reducing the risk of wrinkles and other signs of ageing. he avonoids in dark chocolate can improve lood ow to the skin, enhancing skin hydration and te ture.

WEIGHT MANAGEMENT

While chocolate is often considered a food to avoid when trying to lose weight, dark chocolate can e eneficial for weight management. ark chocolate is rich in fi re, which can help keep you feeling full and satisfied. dditionally, the avonoids in dark chocolate can help reduce cravings for sweet and salty foods, making it easier to stick to a healthy diet.

DARK CHOCOLATE HEALTH BENEFITS BENEFITS OF DARK CHOCOLATE FOR THE HEART

The impact of rugby

ON THE BRAIN

Murray

,

of

rugby is a popular contact sport that involves physical tackles and collisions. While it can be an exciting and challenging sport, there are concerns about how it affects the brain.

Based on research, rugby players face a significantly higher risk of developing life-threatening neurological diseases. They are over two times more likely to experience dementia and have a fifteen-fold higher risk of developing motor neuron disease than the general population.

Rugby injuries in school-aged children are of particular concern. A study published in the South African Journal of Sports Medicine found that school rugby players are at a high risk of injury. The study also found that head and neck injuries were the most severe injuries among school rugby players.

When players collide in a rugby game, the impact can cause the brain to move inside the skull, leading to various types of brain injury. These injuries can range from mild concussions to more serious traumatic brain injuries.

CONCUSSIONS

A concussion is a type of brain injury resulting from a blow to the head or body that causes the brain to shake inside the skull. Symptoms of a concussion can include headaches, dizziness, confusion, memory problems and sensitivity to light or noise. In some cases, a concussion may cause loss of consciousness.

Repeated concussions can lead to long-term brain damage, including chronic traumatic encephalopathy (CTE). CTE is a degenerative brain disease associated with repeated head trauma and can cause symptoms such as memory loss, depression and dementia.

TRAUMATIC BRAIN INJURIES

A traumatic brain injury (TBI) is a more severe type of brain injury that can result from a blow to the head or body. TBIs can cause various symptoms, including loss of consciousness, seizures, difficulty speaking or understanding language, and paralysis. TBIs can be life-threatening, and even those who recover from a TBI may experience long-term effects, such as cognitive impairment, mood changes and difficulty with daily activities.

PREVENTION OF HEAD INJURIES IN RUGBY

Rugby is deemed a high-impact sport, but there are some ways to prevent head injuries. These include:

Proper training. Rugby players should receive appropriate training to tackle and protect themselves from harm. Coaches should emphasise the importance of proper technique and ensure players understand the risks of head injuries.

Protective gear. Players should wear appropriate protective gear, such as helmets and mouthguards. These items can help absorb collisions and impact and protect the head and mouth from injury.

Rule changes. Rugby governing bodies can implement rule changes to reduce the risk of head injuries. For example, some leagues have introduced stricter penalties for dangerous tackles and have limited the number of substitutions that can be made during a game.

Education and awareness. Players, coaches and parents should be educated about the signs and symptoms of head injuries and the importance of seeking medical attention if an injury is suspected. They should also be aware of the potential long-term effects of repeated head trauma.

By prioritising player safety and taking proactive steps to prevent head injuries, we can continue to enjoy the excitement and challenge of rugby while minimising the risks to the brain.

Hewlett

CEO

Affinity Health, explores how rugby can impact the brain and what steps can be taken to prevent head injuries

When players collide in a rugby game, the impact can cause the brain to move inside the skull, leading to various types of brain injury.

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