ISSUE 15 2018
Building a Diverse Risk-Profiled Portfolio 20 Clean Bathroom Basics
AN INNOVATIVE APPROACH TO PATIENT CARE AIMED AT STEMMING CHRONIC DISEASES OF LIFESTYLE SUCH AS CARDIOVASCULAR DISEASE (CVD), CANCER, DIABETES AND HYPERTENSION IN SOUTH AFRICA HAS RECEIVED THE THUMBS UP...
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Inspire Yourself A New Era in Holistic Healthcare The Importance of Blood Sugar Testing
Great Gains in 30 Minutes
18 Rooibos as the Anti-Sleep Antidote
05 07 04 PUBLISHER: Free Radical Media www.freeradicalmedia.co.za IMAGES ©123RF
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Know LAUNDRY THE GREEN WAY
Introducing Green Planet Laundry – South Africa’s first laundry service that does not use any drinkable water, and thus does not tap into the country’s precious (and limited!) municipal water supply. Instead, they make use of purified borehole water. Opened in Cape Town in October 2017, Green Planet Laundry has developed an innovative solution to washing one’s clothes in the harsh drought conditions. The process is not only better for the environment, but it is kind on clothing too. The O₃ in the purified borehole water oxidises soils and eliminates microbes in the linen, leaving your clothing clean, sanitised and soft. It also acts as a biocide, controlling odours and killing viruses and bacteria and has disinfectant capabilities up to 150% more powerful than chlorine. The benefits don’t end there – your linen’s life is increased by up to 50% and fabrics feel softer, and are noticeable whiter. Visit www.GreenPlanetLaundry.com for more info!
5 ISSUE 15 2018
WEYLANDT'S CONVIVIUM CAESARSTONE COLLECTION Recently, Chris & Anna Weylandt were invited to collaborate with Caesarstone to celebrate their latest range of products. The result is a bespoke collection that takes the art of hosting to new levels of sophistication. Convivium, referring to the ancient Roman banquet, is a feast of texture — a coming together of Caesarstone’s classic marblelesque texture and the bold, contemporary lines that characterise Weylandts’ furniture. The host of the feast is Luna, a limited edition drinks cabinet with a brass handle that sits like a full moon in a constellation of roughed up Caesarstone. Luna’s three honoured guests are Caesar, Mark Antony and Cleopatra — a set of occasional tables that combine raw wood and steel with organically shaped Caesarstone tops. Together, they set the scene for an elegant gathering of creative spirits you won’t soon forget. Visit www.weylandts.co.za for more information.
Miele Reinvents Cooking
Miele has reinvented the way we cook with its newly launched and revolutionary Dialog oven. A world-first in cooking – it is faster and more versatile than any other cooking product, and it guarantees excellent results. The time has now come for Miele to reinvent cooking – with the world launch of the new Dialog oven. For the very first time ever, a technology is being deployed in which electromagnetic waves respond to the texture of food in an intelligent manner. Meat, for example, is cooked more uniformly, retaining its juices. Fish and vegetables keep their fine structure and dough rises significantly better. Various fresh ingredients for a complete meal can be placed together on an oven tray and are all finished to perfection at exactly the same time – and up to 70% faster than using conventional cooking methods. Visit www.miele.co.za for more information.
ISSUE 15 2018
PHYTOPRO THRIVE CHOCOLATE AND PEANUT BUTTER SMOOTHIE BOWL PhytoPro is a dietary and performance supplement that uses pea protein isolate – a source of complete protein, containing all the essential amino acids for healthy healing and muscle growth that comes from yellow peas. It is one of the few alkaline, anti-inflammatory, non-allergenic proteins on the market.
1 frozen banana 2 tablespoons of PhytoPro Thrive Chocolate protein 1/2 cup of (nut) milk of your choice 2 tablespoons (or 5) of peanut butter
Simply blend all the ingredients and serve in a bowl with fruit or healthy toppings of your choice! Phyto Pro Thrive Chocolate is flavoured only with Fair-Trade African Cacao for a rich, full-bodied, decadent taste and sweetened with a unique blend of Stevia and Xylitol. Available in (580g) bags R210.00 and (1450g) tubs R490.00. Look for Phyto Pro products in Dischem stores nationwide.
ISSUE 15 2018
The number of Pears that when eaten daily can lower your blood pressure to healthy levels – thanks to the potassium and high fibre content found in pears. Isn’t that sweet?
In search of a “sun-shinier” mood? The answer is as simple as taking a short walk. A recent study at Iowa State University has found that a 12 minute walk improved people’s moods and relieved feelings of boredom and dread – even when participants were not expecting to experience any benefits. The results of the study explained that walking indirectly activates body and brain mechanisms associated with active reward seeking which leads to feelings of vigour, energy and enthusiasm.
Walking on Sunshine
ISSUE 15 2018
Inspire Yourself Every successful moment begins with an idea, a vision with a goal and a plan of how to get there. It sounds simple enough, because designing the path you will take is the easy part. It’s when you’re travelling down that path, alone with your thoughts, that many of us fail. The worst part is that the biggest culprit of your failure is not one of the many inevitable obstacles likely to be along your way, it’s you. Your own thoughts start to let you down.
Here are four ways to be your own motivator, to make that time alone with your thoughts count and stop allowing them to let you down.
GIVE YOURSELF CREDIT
All risks come with reward, and that reward should not be forgotten. Every successful step you make toward achieving your goal must be acknowledged. Not everything warrants a celebration party but it is important to take a few minutes for yourself and say “Well done, me!” and feel good about your success. Every step on your path will get you further. It doesn’t matter if it’s losing your first kilogram, signing another deal, qualifying in a race or even finishing a race you didn’t think you could, that step is another step in the right direction. Put all your worries, stress and fear aside, feel proud of yourself and tell yourself to keep doing whatever it is that you’re doing because it’s working!
WHEN YOU SEE SOMETHING WRITTEN DOWN, YOUR BRAIN PERCEIVES IT AS REAL. JUST LIKE WHEN YOU READ A NOVEL OR STORY, SEEING THE WORDS IN PRINT HELPS YOUR BRAIN PICTURE THE SCENARIO AND IMAGINE WHAT THAT WORLD WOULD BE LIKE. WRITING DOWN YOUR GOALS CAN HELP YOU VISUALIZE THEM CLEARLY AND MAKE THEM A PART OF YOUR REALITY.
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When you see something written down, your brain perceives it as real. Just like when you read a novel or story, seeing the words in print helps your brain picture the scenario and imagine what that world would be like. Writing down your goals can help you visualize them clearly and make them a part of your reality. Not only can writing down future goals help you, writing down what’s on your mind can be a great way to work through inner conflicts or to help process your feelings about a particular situation, leaving more space in your brain for those positive thoughts and ideas. No matter what form your writing takes, the act of writing can awaken something deep within us. It helps to gather your thoughts and organise them and strengthen your belief in yourself. Writing will increase your motivation and help keep you on track and focused. Say what you want out loud. Hear your voice saying that you can do it, that you will achieve your goal, that you can do anything because you are strong!
Talking to yourself out loud helps you isolate specific thoughts from the jumble of your subconscious, helping you focus on these thoughts. Besides, everyone needs someone to cheer them on from time to time, let your own voice cheer you on and inspire you. Another benefit of talking to yourself is that it helps you distance yourself from the situation (even if the situation is you) which allows you see it from different perspectives and possibly come up with solutions you may not have considered before. When it comes to dealing with problems that you encounter along the path to reaching your goals, positive self talk motivates you to problem solve instead of giving up.
WRITE THAT DOWN
TALK TO YOURSELF
Did you know that your mind does not comprehend negative sentences? If someone tells you not to think about a blue window, what is the first thing that will come into your mind? A blue window, of course. Or what if someone tells you that you can’t have something? It’s the nature of the human mind to want what we think we can’t have. Words such as “don’t” and “can’t” only register for a short while but every other word will stay deep in your subconscious. Remove the negative from your life and replace negative words with positive ones, they will stay with you far longer. It takes more effort to stay in a negative mode than to approach life with a positive attitude. Positive people go further in life and seem to succeed at everything. That’s because they embrace the good in their life, express gratitude for it and move on from the bad. Instead of thinking about how difficult a task will be, rather concentrate on how it will make you feel when it is completed. This will bring positive emotions to the work at hand and will help you feel more motivated.
Holistic Era of Practicing Medicine
ISSUE 15 2018
ON THE CARDS FOR SA
An innovative approach to patient care aimed at stemming chronic diseases of lifestyle such as cardiovascular disease (CVD), cancer, diabetes and hypertension in South Africa has received the thumbs up, and will usher in a new era for practicing medicine in the country.
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Spearheading the initiative dubbed iChange4Health is generics pharmaceutical company, Pharma Dynamics – an advocate for preventative healthcare – that views the approach as an important intervention in reducing the epidemic of chronic diseases, which already account for close to 40% of deaths in SA annually. The change will come by way of a specially developed training resource, called Brief Behavioural Change Counselling that will educate medical students on how to appropriately advise patients about lifestyle modification in order to reduce the risk of chronic diseases. From this year onwards, the BBCC programme will be incorporated as part of the undergraduate and postgraduate curriculum of the Division of Family Medicine at various universities throughout the country. Erik Roos, CEO of Pharma Dynamics says in practical terms, a family physician or GP will now be trained to not only deal with a patient’s symptoms, but to tackle the root cause of an illness from the outset. “Doctors will be armed with the necessary knowledge and skills to better evaluate a patient’s overall health status, based on diet, level of physical activity, smoking, alcohol intake, and other risk factors – even if a patient looks healthy, a thorough assessment will be done, followed by recommendations. “It is high time that more emphasis is placed on prevention and that the role which healthcare practitioners can play is given renewed emphasis. The Brief Behavioural Change Counselling Programme will enable GPs to be more effective in changing chronic diseases of lifestyle risk behaviours and improving selfmanagement among patients with existing chronic conditions. “There is a considerable body of research that strongly supports the benefits of lifestyle change as a means of decreasing the risk of chronic diseases of lifestyle. Even modest changes in behaviour can substantially reduce morbidity and mortality. The objective is to ensure that every consultation counts, especially when it comes to helping people adjust their lifestyles,” says Roos. The BBCC resource guide, which includes a comprehensive manual for healthcare practitioners and various other info booklets aimed at patients, was funded by Pharma Dynamics and researched and developed by the Chronic Disease Initiative for Africa (CDIA), Stellenbosch University and the Cancer Association of SA. BBCC has also been hailed by SA’s top doctors as an important intervention in reducing the epidemic. Among the prominent members of SA’s medical fraternity that have endorsed the programme include Prof Bongani Mayosi, Head of Department of Medicine at the University of Cape Town (UCT); Prof Bob Mash, Head of Family Medicine and Primary Care at Stellenbosch University (SU); Prof Dinky Levitt, Head of Diabetic Medicine and Endocrinology at UCT; and Prof Pamela Naidoo, CEO of the Heart and Stroke Foundation. Dr Zelra Malan, Postgraduate Programme Coordinator: Division of Family Medicine and Primary Care at Stellenbosch University, who is one of the stalwarts of the programme, says since the start of the pilot in 2014 at the university more than 600 undergraduate medical students and about 40 doctors that are specialising in Family Medicine have been trained in Brief Behavioural Change Counselling, and the response to date has been overwhelming. Eight other universities that offer Family Medicine have this year also incorporated the BBCC into their curricula. “It’s not just doctors that are being trained, but nurses and
other healthcare staff too. We have already trained several medical officers from the public sector in the Western Cape and the Department of Health has requested that we include BBCC in a training programme for chronic care, which is a great vote of confidence from government. “I believe Brief Behavioural Change Counselling is a step in the right direction. If we continue to deal with risk factors in a piecemeal way then the results will be inconsequential. Finally, a holistic multi-behavioural intervention has been created which should be embraced by not only doctors-in-training, but all healthcare practitioners, particularly those working in the primary care sector,” encourages Dr Malan. Similar programmes have been rolled out in Australia, Canada and the USA, but it’s a first for Africa. Doctors in Namibia and Botswana have also been exposed to BBCC, and its positive effect is bound to spill over into other regions. The BBCC training programme has been registered as a short course offered through Stellenbosch University twice yearly, which is open to all healthcare practitioners. For more info regarding the Brief Behavioural Change Counselling Programme, visit www.ichange4health.co.za.
ISSUE 15 2018
HOW TO CONSTRUCT A
Well-Diversified Risk-Profiled Portfolio OF UNIT TRUST FUNDS When it comes to building a portfolio, some individual investors focus on selecting the right fund manager or security. However, manager selection forms only a small part of the process. At a broader level, portfolio construction should be about structuring your portfolio in a way that stands the best chance of meeting your stated investment aims within your acceptable level of risk.
balancing act Planning your investments with a financial adviser, rather than taking an ad hoc approach, has the potential to help you more closely reach your investment objectives. The purpose of the following information is to introduce you to the basics of constructing a portfolio and selecting funds and fund managers. This understanding will help you to work with your financial adviser to construct a portfolio with the best chance of meeting your investment objectives.
THE INVESTMENT PROCESS IS AS FOLLOWS:
Determining one's risk profile and objectives
The following three components make up the definition of one's risk profile: • Psychological willingness to take risk, sometimes called 'risk attitude'. • Financial ability to take risk or 'risk capacity'. • Need to take risk, including the need to accept risk to meet an objective and avoid falling short of a goal or having wealth eroded by inflation. Your personal risk profile shows how ready you are to potentially lose money in return for the prospect of rewards. Your profile depends on your attitude to risk and your reason for investing. It also depends on your financial situation and how long you have to invest. Matching the risk profile to the risk characteristics of a portfolio is one of the most important steps in constructing an investment portfolio. Glacier divides the client risk spectrum into five bands, namely Conservative, Cautious, Moderate, Moderately Aggressive, and Aggressive.
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There are many different processes and approaches to constructing a portfolio of unit trust funds. Some approaches follow the process of first screening the unit trust universe with the aim of eliminating factors and others create financial models to identify appropriate asset allocation, with regard to the client’s unique investment needs and objectives. The following investment process will address a much simpler way of selecting unit trust funds (fund manager selection) for inclusion in an investment portfolio. The first critical step, which is often the first step in most approaches, is to determine and understand one’s risk objective and risk profile. This process basically determines the level of risky assets to hold in a portfolio (asset allocation), and addresses one’s individual circumstances which inform the formulation of investment goals and objectives. Step two involves the understanding of ASISA fund categories and classification which will help you understand the different types of funds available, where they are allowed to invest, what they are allowed to invest in as well as their respective risk classification. This
INVESTMENT STEPS EXPLAINED
• Determining one’s risk profile and investment objectives. • Understanding ASISA Fund Classifications and determining strategic asset allocation. • Researching and selecting fund managers to incorporate into a portfolio. • Portfolio construction and blending of complementary funds. • Understanding costs of the portfolio and the effect on returns. • Monitoring and rebalancing the portfolio. • The investment process.
understanding will help you to determine and identify which funds best suit your risk appetite and return objectives, given your investment time horizon. The understanding of the fund categories and risk classification will help you formulate your long-term strategic asset allocation. For example, there are two main types of collective investment scheme (CIS) portfolios, namely; multi-asset funds and building-block funds or single asset class funds. Each of these funds have their own risk profiles, some being more aggressive and volatile over shorter time periods than others. The strategic asset allocation serves to achieve a portfolio’s objectives over the investment time horizon and is the percentage that should be invested in the various asset classes to realise long-term returns. Step three involves the researching and selecting of fund managers with the emphasis on understanding their fund’s objectives and investment philosophies. The fourth step involves portfolio construction and the blending of complementary funds. The second last step involves the understanding of costs associated with a portfolio, and the final step in the investment process is monitoring and rebalancing the portfolio.
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Understanding the Association for Savings and Investment SA (ASISA) fund categories
The recent changes to the ASISA classification system benefit retail investors by making it easier to understand and compare funds. The latest classification system divides funds according to domicile and types of underlying assets, allowing for the selection of appropriate funds specific to investment needs and to compare funds across and within categories. For example, multi-asset categories (previously asset allocation) invest in a broad range of underlying assets (i.e. shares, bonds, money markets, foreign and property) with mostly an equity exposure bias in sector names (multi-asset high-equity funds),with the intention of reflecting different levels of risk. The classification system alone helps to eliminate the essential tactical asset allocation decisions. Therefore if you understand your risk-profile, you can select from one of the multi-asset categories which cater to investment appetites from conservative through to aggressive.
Researching and selecting fund managers
It's well known that if a manager has performed well in the past, it's not necessarily an indication that he or she will perform better than others in the future. According to ABSA Wealth, success generally leads to greater assets under management which means that a portfolio has reduced liquidity and flexibility because it owns a greater proportion of an underlying security's float. Therefore the size of the manager's funds is not an aspect to ignore. The next step is to take a comprehensive view by following Robert Ludwig's 3P's. “Ludwig's Three P's” states that manager performance is an output and that initial manager evaluation should not focus on performance but on three critical input factors that result in performance output, namely: • Philosophy – This addresses investment philosophy or style as well as attributes when making investment decisions. • Process - This is the process followed by asset managers: is the
process repeatable and does it lead to effective implementation of investment decisions? • People - This is the investment team or people involved: are they qualified, and do they have experience? How are they incentivised? This is important as it will determine if your assets are managed in your best interest. These factors are about the quality of the company with which you invest.
Portfolio construction and blending of complementary funds
There are a number of approaches or methods to constructing a portfolio. These include the traditional building-block approach, the multi-asset split funding approach and a hybrid strategy. The approach that I will discuss is called the multi-asset and split-funding approach. By following this approach you will invest
Understanding cost and the effect on returns
Monitoring and rebalancing the fund
Regular monitoring of changes made by the selected fund managers is required to ensure that the changes made don't affect investment objectives and fees charged. It is important to ensure that as your life changes, your risk profile and investment objectives are still in line with your investment strategy.
into multi-asset class funds based on your risk profile and long-term strategic asset allocation â€“ evenly allocating among the selected funds (managers). The key benefit of this approach is that tactical asset allocation is done by the underlying fund managers, while the portfolio remains within the strategic asset allocation limits. Thus if you selected more than one multi-asset fund in your portfolio, you will receive the benefit of multiple tactical house views and not a single manager's tactical view.
Blending funds managed by different investment house/managers, who subscribe to different investment philosophies and processes, significantly increases the level of diversification within the portfolio and ultimately improves risk management. The key is to identify complementary funds and one good way of doing this is by comparing the past performance of the funds. This, however, does not guarantee that the funds will perform in a similar manner in the future. Another way of identifying
Portfolio construction can be a complex task to implement and monitor over time. As you now have a greater understanding of portfolio construction and how it works, you can work with your adviser to put together a mix of assets that may ultimately help you to reach your investment goals. It is best practice to seek advice and guidance from a professional financial adviser to help you manage and grow your investments. A qualified financial adviser can help you set your initial objectives and determine your risk profile. He or she can also assist in explaining the complex market information and signals, as well as provide up-to-date information regarding changes in market factors and legislation in the industry.
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The fund fees are found on the individual fund fact sheets as total investment charge (TIC). The fund fees typically accrue in the price of the fund and therefore are reflected in the market value of the portfolio. As a result, fees can have an effect on portfolio returns and investment objectives. Thus ensure the cost is worth the return.
complementary funds is to use a useful measure called the correlation coefficient. The correlation coefficient is a statistical measure which measures how two things behave (or move) relative to each other. A correlation coefficient of +1 indicates that two funds move together perfectly and -1 indicates an opposite movement relative to one another. Managers that prescribe to different investment styles tend to have lower correlation numbers or even negative correlation numbers. Lowly correlated funds will be better suited for blending purposes within a portfolio. If the correct funds and managers have been selected for inclusion in a portfolio, then â€“ over time â€“ a well-blended portfolio should display lower levels of volatility than a single fund and would typically protect capital better over time, resulting in a smoother performance profile.
ISSUE 15 2018
ITS AMAZING WHAT YOU'LL GET IN
That’s right – eight amazing health benefits – and you can get them just by walking for 30 minutes a day. Let’s be honest, we all have 30 minutes a day to spare. Take all that time spent scrolling social media alone and you’ll find the half hour you need to take a walk and see your health improving as a result.
In addition to the cognitive benefits, walking is great for physical health. You've probably heard by now that "sitting is the new smoking." Long, uninterrupted bouts of sitting are awful for your health, and sitting can even undo gains from exercise. Fortunately, the latest science shows that taking daily walks – or even walking breaks at work – is protective against many of sitting's ill effects. One study even showed that short walks reduce the risk of premature death by 33%. Need more convincing – check out the benefits you’ll get from taking a full 30 minute walk every day. www.wecarepharmacy.co.za
YOU’LL BURN 150 CALORIES
Depending on your weight and the speed you're walking, you're likely to burn about 150 calories whenever you take a half-hour stroll. So don't worry about eating that extra cookie after lunch—you got this.
YOU’LL FEEL CALMER
Just 30 minutes a day can strengthen and tone the muscles in your thighs and calves. Pair your walks with strengthtraining exercises twice a week (lunges, squats, etc.) and you'll notice even better results.
YOU CAN REDUCE VARICOSE VEINS
Walking regularly has been proven to help reduce the appearance and pain of varicose veins, according to the Cleveland Clinic. Just make sure you change into sneakers before you start to prevent injury and increase circulation.
YOU’LL IMPROVE YOUR DIGESTION
After eating a heavy meal, don't flop down on the couch in front of the TV. A 30-minute walk will help get things moving in your digestive tract and keep your blood sugar levels more stable, notes - The New York Times.
YOU’LL FEEL MORE CREATIVE
You know what won't get your creative juices flowing? Scrolling Instagram and catching up on Netflix. When you go for a walk, bring a notebook with you. You'll be surprised how easily creative ideas pop up when you're on the move and clearing your head.
YOU CAN DO ERRANDS ON THE GO
Something else you can take on that walk: your phone. Use the time to catch up with long-distance friends and family. Or make appointments for the health checks you've been putting off.
YOU MIGHT BE INSPIRED TO EXERCISE MORE
After a few weeks of getting into your walking routine, your half-hour walk will become a piece of cake. You might even be inspired to take it to the next level and try a 30-minute run or bike ride. The possibilities are endless.
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YOUR LEGS WILL BECOME MORE TONED
The act of walking can be relaxing, even if you're exploring a busy city street and not a quiet meadow. For an even deeper experience, download the meditation app, OMG I Can Meditate, and listen to a guided walking meditation.
ISSUE 15 2018
Could Rooibos Be The Antidote
TO SAâ€™s POOR SLEEP HYGIENE
According to research, South Africans don’t sleep enough, which is considered a major public health concern as it not only costs the economy billions as a result of lost productivity and motor vehicle accidents, it could also lead to a variety of health complications such as type 2 diabetes and heart disease. Ernest du Toit, spokesperson for the SA Rooibos Council thinks that the calming effects of Rooibos tea could be the answer.
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According to the National Sleep Foundation (NSF) in the US, the recommended sleep ranges for all children, teens and adults are as follows: • Newborns (0 - 3 months): 14 - 17 hours each day • Infants (4 - 11 months): 12 - 15 hours • Toddlers (1 - 2 years): 11 - 14 hours • Preschoolers (3 - 5): 10 - 13 hours • School age children (6 - 13): 9 - 11 hours • Teenagers (14 - 17): 8 - 10 hours • Younger adults (18 - 25): 7 - 9 hours • Adults (26 - 64): 7 - 9 hours • Older adults (65+): 7 - 8 hours
uninterrupted sleep. “Rooibos also contains magnesium and calcium – both minerals which play a role in a good night’s sleep. Studies published in the European Neurology Journal confirm that calcium levels spike during deep sleep. The brain uses calcium to manufacture the sleeping hormone, melatonin, which enhances the quality of your sleep. Other research has shownthat magnesium deficiency can also lead to chronic insomnia (inability to sleep). Magnesium is also known as nature’s tranquiliser and has a calming effect on your nervous system which promotes deep sleep. “If your children have trouble sleeping, give them a cup of rooibos too about an hour or two before bedtime to ensure you all get some needed zzz’s,” recommends du Toit. Another potential factor hampering our sleep could be our nation’s addiction to coffee. Du Toit notes that unlike rooibos, coffee and most other teas contain caffeine – a stimulant that keeps you awake, so rather limit these beverages to the morning. With rooibos, the opposite is true. The more you drink, the better you will sleep. “Drinking rooibos tea supplies your body with all the nutrients it needs for a peaceful night’s rest,” concludes du Toit. Celebs that rely on a cup of rooibos just before bedtime include rugby player, Courtnall Skosan, actresses, Katlego Danke and Carine Rous, along with Black Like Me mogul, Herman Mashaba. To spice things up, try mixing rooibos tea with cinnamon and honey – also known for their sleep-inducing qualities. For more info about the health benefits of rooibos, visit www.sarooibos.co.za
On average South Africans sleep around six hours a night, based on data collected by a sleep app, called Sleep Cycle. Most cited 6.24am as their rising time but said they found it difficult to go to bed before midnight. The majority only crawled under the covers again at 12.20am. While six hours of sleep might sound adequate, it’s the sleep you clock before midnight that really counts. According to sleep experts, the time you go to sleep makes a significant difference in terms of the structure and quality of your sleep. Your sleep cycle comprises of a series of 90 minute cycles during which your brain moves from deep, non-rapid eye movement (nonREM) sleep to REM sleep. As the night progresses, the ratio changes. Non-REM sleep tends to dominate sleep in the early part of the night, but wanes as the new day dawns. Whether it’s mounting work stress, political sagas, social media or general insomnia – which affects as many as 40% of adults at some stage in their lives – that’s keeping you awake, home-grown rooibos could just be the natural antidote to cure our nation’s sleep crisis. Ernest du Toit, spokesperson for the SA Rooibos Council says research done by several academic institutions proves rooibos’ calming effects on the body. “A study by Stellenbosch University showed that rooibos tea could alleviate stress and anxiety levels, and as a result, aid in a good night’s rest. There are two critical compounds found in rooibos which interfere with the production of the stress hormone, cortisol. These are aspalathin and nothofagin – both potent antioxidants. The lower the levels of cortisol in the body, the higher the likelihood of
Clean BATHROOM BASICS
ISSUE 15 2018
Bathrooms are a haven of clean, but when you look a little closer, just how clean is your bathroom? We’re talking about things you use every day: make up brushes, hair brushes and towels. How often do you clean these? We’re betting it’s not enough! Here is how you should be doing it:
MAKEUP BRUSHES AND SPONGES
Whenever you use a brush to apply makeup, some of the makeup product stays on the brush along with bacteria from your skin and dead skin cells. You put the brush in a drawer and this dark environment is the perfect breeding ground for the bacteria. The next morning, you rub that same brush against your face. Makeup brushes and sponges are porous, so they absorb the oils, products and other residue from your skin and, apart from causing breakouts and infections and generally being quite gross, it can also decrease the life of your brushes. Experts recommend deep cleaning your brushes at least once a month and applicators used around the eyes should be cleaned every two weeks. If they are used by more than one person, they should be cleaned with a sanitizing spray after every use as well. To clean your brushes properly, leave them to soak in a bowl of warm water for a minute or two. Don’t leave them too long and keep the bristles down so the water doesn’t run inside the brush and loosen the glue holding the bristles. If the brushes are extra cake-y from old makeup, use a drop of almond or olive
oil to loosen first. Put a small amount of soap on your hand and rub the bristles gently. Rinse under running water and squeeze gently to remove the excess water. Reshape the brush and leave it on a cupboard with the bristles off the edge to air-dry. Don’t leave them on a towel or the bristles can become mildewed.
If you’re one of those people who rarely wash their hair brush, don’t feel alone. Most people don’t ever wash their brush properly. Each time you use a product on your hair, it coats each strand and when you brush your hair, the brush picks up scalp residue, strands of loose hair, possibly sweat and some of your product too. The next time you brush your hair, you’re depositing all of that back on top of your clean hair. So how often should you wash your brush? For the average person, every one to two weeks is ideal. If you have long hair or use a lot of product, it should be more often. If you start to see any product build up on your brush, it’s a sure sign that it needs to be cleaned. First remove the strands of hair. If there is quite a thick layer, use a rat-tail comb to lift the hair. For a round brush, use scissors to cut the hair on two sides to make it easier to pull the hair off. Fill a bowl with warm water and add a drop of shampoo. Swish the brush around for a few minutes and use the corner of a cloth to wipe between the bristles. Rinse the brush under running water and place it
bristle side down to dry. To make it easier next time, pull out the loose strands of hair every three to four days. If your brushes are being used by multiple people, a sanitizing spray should be applied between uses. Your brush goes a long way in determining whether you have a good or bad hair day so treat it well!
By their very nature, towels are super absorbent. But not only do they absorb the water from your body after your shower, they also pick up skin cells, soap that may not be rinsed off, and even dirt if you didn’t wash properly. When you leave the towel in your warm and damp bathroom, bacteria has the chance to breed and multiply. That musty smell you get on used or wet towels is bacteria! Towels that are used after bathing should be washed every three to four uses; towels used for working out should be washed after every use and hand towels should be replaced every two to three days because they are probably being used more often and possibly being used to dry hands that are not properly clean. To keep your towels soft and fluffy, machine wash them at as high a temperature as you can (60°C if possible). Use fabric softener occasionally and sparingly. Tumble drying them is the best way to keep them soft, especially if you shake them out before putting them in to loosen the fibres.
What lies beneath? Your sun-damaged skin could reveal more For every lesion you see, there could be up to ten additional lesions underneath the skin that are not visible. 1
What are Actinic Keratoses (AK) lesions? â€˘ Actinic Keratoses lesions are rough, scaly spots with a skin-coloured, reddish or reddish-brown appearance 2,3,4,5 â€˘ 1-3 mm to several cm in size 2,3,5 â€˘ Rough surface, often easier to feel than to see 3,5 â€˘ AK present in sun-damaged skin 2,3,4,5,6
AKâ€™s have the potential to turn into skin cancer so treatment is necessary. 7,8 Treatment options are available that can be used in the convenience of your home.
Ask your doctor for the topical cream that treats visible lesions and those under the skin. For more information visit www.beskinsmart.co.za
References: 1. Phillips, D. Skin cancer in general practice: know the risk factors. Available from http://www.parkhurstexchange.com/columns?category=dermatology. Practice guidelines & special reports. Accessed 2 March 2016. 2. American cancer society. What are Basal and Squamous Cell Skin Cancers? 2016. Availble at URL: https://www.cancer.org/cancer/basal-andsquamous-cell-skin-cancer/ about/what-is-basal-and-squamous-cell.html Accessed 15 September 2017. 3. Spencer JM, James WD, Jordan L. Actinic Keratosis. 2017. Available at URL: http:// emedicine.medscape. com/ article/1099775-overview Accessed 15 September 2017. 4. Page EH. Overview of Sunlight and Skin Damage. Merck Manual Consumer Version. Available at URL: http://www. merckmanauls.com/ home/skin-disorders/sunlight-and-skin-damage/overview-of-sunlight-and-skin-damage Accessed 15 September 2017. 5. Harding M. Actinic Keratosis. 2016. Available at URL: https://patient.info/ pdf/4653.pdf Accessed 17 September 2017. 6. 6FKPLWW$5%RUGHDX[-66RODUNHUDWRVHV3KRWRG\QDPLFWKHUDS\F\RWKHUDS\ËŠRXURXUDFLOLPLTXLPRG diclofenac, or what? Facts and controversies. Clinics Dermatol. 2013;31:712-717. 7. McIntyre WJ, Downs MR, Bedwell SA. Treatment Options for Actinic Keratoses. Am Fam Physician. 2007;76:667-771. 8. Uhlenhake EE. Optimal treatment of actinic keratoses. Clin Interven Aging. 2013;8:29-35 $SSOLFDQW0('$3KDUPD6RXWK$IULFD37< /WG&R5HJ%XLOGLQJ*UHHQVWRQH+LOO2IË‰FH3DUN(PHUDOG%RXOHYDUG0RGGHUIRQWHLQ7HO )D[ (PDLOLQIR#PHGDSKDUPDFR]D0'HF
Have You Had Your Blood Sugar Tested Recently?
ISSUE 15 2018
Early warning and lifestyle changes can help prevent damage to the body
Diabetes is on the rise in South Africa, and is the second leading cause of death according to a recent report by Statistics South Africa. With early diagnosis and sticking to prescribed medicine, people with diabetes can lead healthy lives. Those at risk of developing type 2 diabetes may even be able to avoid the need for diabetes medicine, provided they make healthy changes to their lifestyles in time. WHAT IS DIABETES? Diabetes, or diabetes mellitus, is a type of health condition whereby the sugar or glucose that the body absorbs from eating carbohydrates (contained in sugar, bread, pasta and fruit juice for example) remains in your blood without your body being able to process it. This can have a number of serious long-term effects and potentially life-threatening complications if it is not managed effectively. Some people have diabetes from childhood. Usually, this is type 1 diabetes, which is an autoimmune disease known as type 1 diabetes, caused by the person’s immune system attacking the areas of an organ called the pancreas where insulin is produced by the body. Insulin is a hormone that regulates blood sugar, also known as blood glucose. Other people may develop diabetes at a later stage due to factors including unhealthy lifestyle choices, and sometimes this is also influenced by genetic factors. Generally, this describes type 2 diabetes, and is sometimes called adult-onset diabetes or insulin resistance, which is the most common form of the disease. In this type of diabetes, the body no longer effectively responds to insulin, meaning that blood sugar levels are uncontrolled.
SYMPTOMS OF DIABETES?
Not all people who have diabetes or are pre-diabetic will experience the same symptoms, however it is important to speak to your family practitioner if you have any of the following: • Often feeling very thirsty • Increased appetite • Frequently needing to urinate, especially at night • Sores or cuts that take a long time to heal • Blurry eyesight These symptoms may develop slowly over time and this can make them seem less noticeable.
• People who experience the symptoms listed above • Those with family members who are diabetic • Overweight or obese people • People older than 30 • Women who have had a baby with a birth weight of 4kg or more These individuals should have their blood sugar tested, which will determine whether their bodies are producing or using insulin effectively.
A glucose tolerance test (GTT) usually involves the patient being given a glucose solution to drink, then a little while later a small amount of blood is drawn and sent
for analysis. The test measures how the body deals with glucose, or blood sugar, and if your body is able to efficiently clear the glucose from the blood after drinking the sugary drink. Speak to your family practitioner well before having the test and ask if you need to do anything to prepare for the particular type of glucose screening test you will be undergoing. Sometimes you will need to stop taking certain medicines a few days or weeks before the test, but your doctor will advise you about this. In some instances you may need to reduce the amount of carbohydrates in your diet for a few days or weeks in advance, and your doctor may request that you do not eat or drink anything except water for eight hours before the test. Whatever the results of your test may show, there is much that can be done nowadays to help control diabetes or prevent further development of insulin resistance. Your doctor may prescribe
ISSUE 15 2018
WHO IS AT RISK OF DEVELOPING DIABETES?
insulin injections, or medicine to be taken orally if you are diagnosed with diabetes. A healthy balanced diet, rich in vegetables, lean protein and whole grains, and regular exercise can go a long way to improving the quality of life of diabetics and can help to prevent it in people who are at risk of developing diabetes.
Grasping every opportunity not gasping for air
IT’S THAT FIRST BREATH THAT MAKES A DIFFERENCE.
F1RST HELP YOUR PATIENTS TAKE THEIR
AS EASY AS TWIST, CLICK, INHALE1,2
Dual action inhaler for maintenance therapy1,2 INHALE1,2
Reduces risk of future asthma exacerbations3,4
Gives patients fast relief1,2 1
THE DIFFERENCE IS
LEPETTA 083 415 6431 7925T
References: 1. Symbicord® Turbuhaler® 320:9 Inhaler Approved Package Insert, September 2012. 2. Symbicord® Turbuhaler® 80:4,5 and 160:4,5 Inhaler Approved Package Insert, September 2012. 3. Aalbers R, Backer TT, Omenaas ER, et al. Adjustable maintenance dosing with budesonide/formoterol compared with fixed-dose salmeterol/fluticasone in moderate to severe asthma. Current Medical Research and Opin 2004;20(2):225-240. 4. O’Byrne PM, Bisgaard H, Godard PP, et al. Budesonide/Formoterol Combination Therapy as Both Maintenance and Reliever Medication in Asthma. American Journal of Respiratory and Critical Care Medicine 2005;171:129-36. S4 Symbicord® Turbuhaler® 80:4,5 μg/dose (Inhaler). Reg. No: 35/21.5.1/0404. S4 Symbicord® Turbuhaler® 160:4,5 μg/dose (Inhaler). Reg. No: 35/21.5.1/0405. Each delivered dose contains Budesonide 80/160 micrograms and formoterol fumarate dihydrate 4,5 micrograms. PHARMACOLOGICAL CLASSIFICATION: A 21.5.1 Corticosteroids and analogues. INDICATIONS: Asthma: SYMBICORD® TURBUHALER® 80:4,5 and 160:4,5 μg/dose is indicated in the treatment of asthma in adolescents and adults where use of a combination (inhaled corticosteroid and long-acting beta-2-agonist) is appropriate. COPD: SYMBICORD® TURBUHALER® 160:4,5 is indicated in the regular treatment of patients with moderate to severe chronic obstructive pulmonary disease (COPD), with frequent symptoms and a history of exacerbations. Symbicord® and Turbuhaler® are registered trademarks of the AstraZeneca group of companies. For full prescribing information refer to the package insert approved by the medicines regulatory authority. S4 Symbicord® Turbuhaler®320:9 μg/dose (Inhaler). Reg. No: 38/21.5.1/0187. Each delivered dose contains Budesonide 320 micrograms and formoterol fumarate dihydrate 9 micrograms. PHARMACOLOGICAL CLASSIFICATION: A 21.5.1 Corticosteroids and analogues. INDICATIONS: Asthma: SYMBICORD® TURBUHALER® 320:9 μg/dose is indicated in the treatment of asthma in adolescents and adults needing inhaled corticosteroids where continued use of a high dose combination (inhaled corticosteroid and long-acting beta-2-agonist) is appropriate. COPD: SYMBICORD® TURBUHALER® 320:9 μg/dose is indicated in the regular treatment of patients with moderate to severe chronic obstructive pulmonary disease (COPD), with frequent symptoms and a history of exacerbations. Symbicord® Turbuhaler® are registered trademarks of the AstraZeneca group of companies. For full prescribing information refer to the package insert approved by the medicines regulatory authority.
AstraZeneca Pharmaceuticals (Pty) Ltd. Reg. No. 1992/005854/07. Building 2, Northdowns Office Park, 17 Georgian Crescent West, Bryanston, 2191. Private Bag X23, Bryanston, 2021, South Africa. Tel: 011 797-6000. Fax: 011 797-6001. www.astrazeneca.co.za. Expiry Date: December 2019. Activity ID: ZA – 1221.
Your Essential Guide to Healthy Living...