Expert Advice from Bonitas Medical Fund
Bonitas – innovation, life stages and quality care

Working and Pregnancy – When to Stop and How Much Is Enough

As an expecting mom with a career you may be wondering when the best time would be to stop working and how you can stay comfy and productive when you are still in the workplace. Morning sickness, back pain, frequent bathroom breaks and other pregnancy related symptoms can make working as you used to a more challenging task for you. It’s important that you calculate the risks that your job could possibly have to you and your baby. For instance if you are working with chemicals, heavy metals or radiation you’ll need to either stop working or take extra precautions. Heavy lifting or labour intensive jobs and lots of travel for work are also jobs that’ll become more difficult as your pregnancy progresses. Desk work and computer work are generally regarded as safe, whereas jobs that require lots of standing will become more difficult in later pregnancy. Dealing with work and pregnancy Working can be stressful without having a growing baby in your belly. The physical and emotional changes that you experience can make meeting your body’s and workplaces’s demands a challenging task. However, some moms with healthy pregnancies are able to work almost until they go into labour, how much you can do will depend on your pregnancy. Morning sickness is something many moms have to deal with. There are ways you can help manage nausea at work. Avoiding dining areas, packing mouthwash and a toothbrush and packing in soothing lemon and ginger are all things you can do to make yourself more comfortable. Eating and drinking little and often can also help keep the nausea at bay. Be sure to dress comfortably, and try to take frequent breaks and walks, as this’ll also help you stay more comfortable. What rights am I entitled to as an expecting mom in South Africa? As a pregnant employee, you are probably wondering what rights you’re entitled to. It is a good idea to inform your employee as soon as you can, so that your employer can manage the situation as best as they can (for both of you) – they are required by law to maintain a work environment that is safe for their employees. As an expecting mom, you will be glad to hear that you’re well protected  under South African law – you may not be discriminated against or dismissed due to your pregnancy. You also have the right to four consecutive months unpaid maternity leave, anytime from four weeks before your expected birth date. Unfortunately employees are not obligated to pay you during this period, however, your job will be kept open for you until your return to work after maternity leave.

August 8, 2025
Bonitas – innovation, life stages and quality care

Staying healthy during your pregnancy

Welcoming a new addition to the family is exciting but also a little daunting. Parents are anxious to make sure everything is done correctly to ensure the best start for their little one. Part of this preparation is also maintaining a healthy lifestyle and diet, during the pregnancy, crucial for both the mother and developing baby. Dr Themba Hadebe of Bonitas Medical Fund says that what you eat during your pregnancy, directly affects foetal development. ‘A diet rich in vitamins, minerals and other key nutrients can help ensure a healthy pregnancy outcome. Proper nutrition supports the development of your baby’s brain, bones and organs. It also aids in building the placenta, which supplies the baby with oxygen and nutrients.’ He advises eating a balance diet that includes a variety of food groups, such as fruits, vegetables, lean proteins, whole grains and healthy fats. Each offers unique benefits that support both maternal health and foetal growth. What foods should I be eating?  Bearing in mind that you may feel nauseous in the beginning and not be able to eat certain foods and may have cravings for others, as far as possible try to follow a balanced diet, rich in nutrients. Foods you should include in your diet are dairy products, such as milk and yoghurt, as they provide extra protein, calcium and probiotics. Legumes, such as lentils and soybeans, are other good foods to include as they contain protein, fibre and folate, which is particularly important during pregnancy.  Sweet potatoes, which are high in vitamin A and fibre, are also a good addition to your shopping list. Other wholesome foods include eggs, broccoli, lean meat and berries.  ‘During pregnancy your vitamin and mineral needs will change,’ say Dr Hadebe. ‘And although a heathy diet should supply most of the vitamins and minerals needed, often healthcare professionals suggest prenatal vitamins as a good way to supplement and cover nutritional gaps, even though they don’t replace a healthy lifestyle and diet.’ What vitamins and minerals are essential and why?  Folic Acid: Or folate helps prevent neural tube defects, such as spina bifida and supports the development of the baby’s brain and spine. Iron: Supports healthy growth and helps prevent anaemia by ensuring that blood (in both mom and baby) carries oxygen effectively. Iron-rich foods like lean meats, beans and spinach can help but most pregnant women need an iron supplement to meet the increased demands.  Calcium: Calcium supports the development of the baby’s bones and teeth. If the mother’s calcium intake is inadequate, the baby will draw from the mother’s stores, potentially weakening her bones. Dairy products and leafy greens are great sources of calcium. Vitamin D: Aids in calcium absorption and supports the baby’s bone health. Exposure to sunlight and foods like fortified dairy and fatty fish (salmon, mackerel) can help ensure adequate vitamin D levels.  Omega-3 Fatty Acids: These essential fats, found in fatty fish, like salmon and also flaxseeds, support the baby’s brain and eye development. Omega-3s can also help reduce the risk of preterm birth. Vitamin C: Helps with iron absorption and boosts the immune system. It can be found in citrus fruits, strawberries, bell peppers and broccoli. Iodine:  Essential for the production of thyroid hormones that regulate the development of the foetal brain and nervous system. You will need more iodine than usual when you’re pregnant or breastfeeding.  Iodine can be found in dairy products, eggs and seafood. ‘Getting the correct micronutrients is essential for a healthy pregnancy and best possible development of your baby,’ says Dr Hadebe. ‘Deficiencies can lead to complications such as hypertension and low birth weight which is why prenatal supplements are often prescribed.  However, it is important not to exceed the recommended dosages.  Consult your doctor or gynae before starting any supplements, they will help determine the appropriate dose for your individual needs.’ In additional to a balanced diet, Dr Hadebe also recommends you exercise regularly – it’s a great way to stay in shape, boost your mental health and releases ‘feel good’ endorphins. In addition to maintain a healthy lifestyle, cut out alcohol and nicotine, cut down on caffeine and find way to manage your stress levels.   *Plan dependant.

August 1, 2025
Bonitas – innovation, life stages and quality care

Symphysis pubis dysfunction (SPD) and to deal with it

Symphysis pubis dysfunction or SPD is pain in your pelvis, which is caused by the relaxing of ligaments in the pelvic bones too early before birth. Many aspects of pregnancy can cause discomfort, and SPD is one of them. Here are the signs of SPD and what you can do if you think you to alleviate your discomfort if you are suffering from it.  What is SPD and what causes it? Not all moms-to-be will experience SPD but it is thought to be fairly common in pregnancy. SPD is a pain in the symphysis pubis (which can range from moderate to serve) caused by the relaxing and stretching of the ligaments around the pelvic bone. Pain can be brought on by opening your legs, walking up stairs or even turning over in bed, and this may be accompanied by a clicking/grinding sensation in the pubic area.  The cause of SPD in pregnancy is the hormone relaxin, aptly named as it relaxes your joints and ligaments to make it easier for your baby to come out at birth. SPD happens when these hormones come into play too early. Not only that but you’re shifting centre of as your baby grows, which can cause main in your lower back and pelvis as your body shifts to accommodate your little one.  What can I do to relieve SPD  Living with SPD can be uncomfortable at best, so you may be wondering what you can do to help alleviate some pain. Being fit before pregnancy can help, as stronger glute and abdominal muscles can help support your pelvis. Physiotherapy can help manage SPD pain, as a physio will be able to work with you as your pregnancy and pain levels change. Speak to your doctor first, as they may have recommendations for you. Your pelvis should return to normal between 4 and 12 weeks after birth. 

July 21, 2025
Bonitas – innovation, life stages and quality care

 Don’t let Seasonal Affective Disorder (SAD) bring the blues this winter

As the colder months settle in, many of us brace ourselves for more than just runny noses and shorter days. You may have noticed a heaviness that creeps in that feels like a dip in mood, energy and motivation. While it’s easy to brush off as the ‘winter blues,’ this slump could be a sign of Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern most commonly triggered during winter. ‘Mental health is a key component of your overall wellness, yet it’s often neglected, especially during busy, high-pressure periods,’ says Dr Themba Hadebe, Bonitas Clinical Executive. ‘Recognising the signs of SAD early is essential, because the sooner you acknowledge it, the sooner you can take steps to manage it.’ What is Seasonal Affective Disorder? SAD is more than feeling ‘a bit off’ when the sun disappears behind grey skies. It’s a clinically recognised form of depression linked to reduced sunlight exposure, which can disrupt your body’s internal clock (circadian rhythm), affect serotonin and melatonin levels, and ultimately throw off your mood and sleep patterns. Symptoms of SAD often include persistent low mood or sadness, fatigue or lack of energy even after sleeping, difficulty concentrating, cravings for carbs or weight gain, and withdrawal from social interaction. If this feels familiar, you’re not alone, and it’s not just ‘in your head’. SAD affects many South Africans each year, and yet often goes undiagnosed or misunderstood. How to lighten the load If winter tends to weigh on your mental health, there are a few strategies that may help. First, try to get more sunlight. As simple as it sounds, making time for natural light, even on cold or cloudy days, can significantly boost your mood. Sit near a sunny window, go for a midday walk, or consider using light therapy lamps that mimic sunlight and support your body’s internal clock. Moving your body can also make a noticeable difference, since exercise is one of the most effective natural mood-boosters. You don’t need a full gym session either. Even a 15-minute stretch, dance break, or walk around the block can help to lift your energy and shift your mindset. What you eat matters too. While it’s tempting to dive headfirst into comfort food, try to balance your meals with options rich in omega-3s, like salmon or walnuts, as well as vitamin D and whole grains. Research shows that low levels of vitamin D, which naturally drop during winter, are closely linked to symptoms of depression. And, perhaps most importantly, talk to someone. Whether it’s a psychologist, a trusted friend or a support group, opening up about how you’re feeling is a powerful first step. ‘For those with medical aid, be sure to check what mental health benefits are available to you through your plan,’ adds Hadebe. ‘Bonitas members, for instance, have access to mental health support, including a wellness questionnaire, consultations with registered professionals and wellness programmes designed to support emotional wellbeing all year round.’ Bonitas covers psychology consultations as part of its comprehensive care benefits, and its wellness programmes offer digital resources and support tools to help you manage mental health year-round. You’re not alone We tend to prioritise physical health, but our mental health is just as critical. SAD is often overlooked, but it can significantly impact your quality of life if left unaddressed. And, if you or someone you love is feeling persistently low this winter, don’t wait it out. Take it seriously, speak to a professional, and explore your options. ‘Mental wellness isn’t a luxury, but a necessity for overall wellbeing,’ says Hadebe.

July 17, 2025
Bonitas – innovation, life stages and quality care

Breastfeeding tips

Symptoms you may experience when not breastfeeding The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Care for your breasts when not breastfeeding The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Try ice packs on your breast for 15-20 minutes at a time. If ice doesn’t help, try using a warm washcloth on your breasts. Wear a well-fitting bra that is not too tight. Let your baby nurse at your breasts for a few minutes at a time. Ask your doctor about methods to help release a small amount of milk from your breasts, which may relieve some of the discomfort. Contact your doctor if you have any questions or concerns or you develop chills, or a fever and your breasts are still uncomfortable and swollen after 1-2 days. Benefits of breastfeeding The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Breastfeeding is a skill and can take time to learn; don’t get discouraged if it’s not easy for you at first.  Breastfeeding educators are available and can be helpful in overcoming some of the hurdles. Choosing to breastfeed your child provides many benefits for both you and your baby. Some of these include: How to breastfeed The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Some simple tips on how to breastfeed: Keeping your breasts healthy The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Keeping your breasts healthy during breastfeeding is important.  Here are some things to watch for:

July 14, 2025
Bonitas – innovation, life stages and quality care

Neonatal jaundice, what is it and what happens if my baby is born with it?

Jaundice is a yellow discolouration of a baby’s eyes and skin and is fairly common in newborn babies. Although it may be alarming to you to see your newborn baby with a slightly yellowish tint, thankfully, most cases of jaundice are considered normal and will go away on their own. You may be wondering why your baby may be born with this condition, or what treatments are available if your little-one has jaundice – read on, we outline the causes and common treatments thereof.  Why would my baby have neonatal jaundice?  Babies are born with neonatal jaundice when they have excess levels of unconjugated bilirubin in their blood. Bilirubin is a yellowy substance which comes from the breakdown of red blood cells, however, baby’s livers sometimes can’t break this substance down fast enough, giving their eyes and skin a yellow tint.  When your baby is born they will be checked for jaundice, as high levels of bilirubin can lead to more serious problems. A baby is more likely to get neonatal jaundice if they are born premature, have a different blood type to their mother or are being breastfed. Babies who are breastfed can develop jaundice if they don’t get enough breastmilk, due to trouble feeding.  What happens if my baby has neonatal jaundice? If your baby has jaundice, this will typically be seen in the second or third day of being born.  Sometimes jaundice will go away on its own and other times it will need to be treated. If your baby is struggling to breastfeed it’s important that he be breastfed more often, or even receive formula as a supplement during this time.  Phototherapy (light therapy)  can also be used to help your baby. Light can turn the bilirubin into a form that can easily pass out the body. If the jaundice is very bad, your baby may receive a blood transfusion which will quickly lower bilirubin levels. 

July 7, 2025
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Advice from the experts
Bonitas – innovation, life stages and quality care

Working and Pregnancy – When to Stop and How Much Is Enough

As an expecting mom with a career you may be wondering when the best time would be to stop working and how you can stay comfy and productive when you are still in the workplace. Morning sickness, back pain, frequent bathroom breaks and other pregnancy related symptoms can make working as you used to a more challenging task for you. It’s important that you calculate the risks that your job could possibly have to you and your baby. For instance if you are working with chemicals, heavy metals or radiation you’ll need to either stop working or take extra precautions. Heavy lifting or labour intensive jobs and lots of travel for work are also jobs that’ll become more difficult as your pregnancy progresses. Desk work and computer work are generally regarded as safe, whereas jobs that require lots of standing will become more difficult in later pregnancy. Dealing with work and pregnancy Working can be stressful without having a growing baby in your belly. The physical and emotional changes that you experience can make meeting your body’s and workplaces’s demands a challenging task. However, some moms with healthy pregnancies are able to work almost until they go into labour, how much you can do will depend on your pregnancy. Morning sickness is something many moms have to deal with. There are ways you can help manage nausea at work. Avoiding dining areas, packing mouthwash and a toothbrush and packing in soothing lemon and ginger are all things you can do to make yourself more comfortable. Eating and drinking little and often can also help keep the nausea at bay. Be sure to dress comfortably, and try to take frequent breaks and walks, as this’ll also help you stay more comfortable. What rights am I entitled to as an expecting mom in South Africa? As a pregnant employee, you are probably wondering what rights you’re entitled to. It is a good idea to inform your employee as soon as you can, so that your employer can manage the situation as best as they can (for both of you) – they are required by law to maintain a work environment that is safe for their employees. As an expecting mom, you will be glad to hear that you’re well protected  under South African law – you may not be discriminated against or dismissed due to your pregnancy. You also have the right to four consecutive months unpaid maternity leave, anytime from four weeks before your expected birth date. Unfortunately employees are not obligated to pay you during this period, however, your job will be kept open for you until your return to work after maternity leave.

August 8, 2025
Cool Stool

Boost your Immunity the natural way 

How a Mix of High Fibre and Raw Seeds Helps Improve Nutrient Absorption and Boost Immunity Naturally Maintaining a strong immune system and ensuring optimal nutrient absorption are vital for long-term health and vitality. One highly effective, natural strategy to support these functions is incorporating a mix of high-fibre foods and raw seeds into your daily diet. Together, they create a powerful foundation for overall well-being and help boost immunity naturally. The Role of Fibre in Nutrient Absorption and Digestive Health Fibre, found abundantly in fruits, vegetables, legumes, and whole grains, plays an essential role in digestive health. While fibre itself is not absorbed by the body, it significantly supports the body’s ability to absorb nutrients through several mechanisms: Enhancing Gut Health: Fibre acts as a prebiotic, nourishing beneficial gut bacteria. A thriving gut microbiome enhances the body’s ability to extract and absorb essential vitamins and minerals from food. Improving Digestive Efficiency: Soluble fibre slows digestion, allowing for better absorption of nutrients, particularly minerals like calcium and magnesium. Supporting Immune Function: A healthy gut microbiome, supported by regular fibre intake, strengthens the immune system by regulating inflammation and supporting the gut barrier function. Research published in Nutrients by Makki, Deehan, Walter, and Bäckhed (2018) highlights that dietary fibre significantly modulates the gut microbiota, playing a central role in nutrient metabolism and immune system support. Furthermore, according to Slavin (2013) in Nutrition Research Reviews, increased fibre intake is associated with improved gut health and enhanced nutrient uptake. The Nutritional Power of Raw Seeds Raw seeds such as chia, flax, pumpkin, sunflower, and sesame are packed with nutrients vital for maintaining a healthy immune system and promoting efficient bodily functions. Consuming seeds in their raw form preserves their natural oils, enzymes, and delicate nutrients. Rich Source of Essential Nutrients: Raw seeds are excellent sources of zinc, magnesium, selenium, and healthy fats, all of which are crucial for immune function. High Antioxidant Content: Seeds are rich in antioxidants like vitamin E, which help reduce oxidative stress and protect cells from damage, essential for natural immunity boosting. Additional Fibre Boost: Seeds also provide both soluble and insoluble fibre, complementing the fibre from other plant foods to further support gut health. According to Goyal et al. (2014) in the Journal of Food Science and Technology, flaxseeds, for example, are particularly notable for their omega-3 fatty acids, lignans, and fibre content, making them a powerful natural health food. The Synergistic Effect: A Natural Way to Boost Immunity When high-fibre foods and raw seeds are consumed together, they work synergistically to deliver amplified health benefits. Enhanced Nutrient Absorption: A healthier gut environment, fostered by fibre, makes it easier for the body to absorb and utilise the dense nutrition provided by seeds. Strengthened Immunity: A nutrient-rich, well-functioning digestive system supports a more resilient immune response. Natural Detoxification: Fibre helps bind and remove toxins from the digestive tract, while the antioxidants in seeds combat free radical damage. As Calder (2020) points out in Nutrients, nutrient-dense foods that support gut health are crucial for maintaining and enhancing immune competence, particularly in stressful or high-risk environments. Practical Tips for Daily Integration Looking for simple wellness tips to add fibre and seeds to your routine? Here are some easy ideas: Add a tablespoon or two of Cool Stool® to your smoothies or breakfast of choice. Sprinkle Cool Stool® over salads, soups, or stir-fries – see the delicious vegetable soup recipe below for inspiration, and the muffin recipe for an easy work snack! Small changes can have a big impact on your immune health and overall vitality. A diet that combines high-fibre foods and raw seeds offers a simple yet highly effective way to boost immunity naturally, improve digestive health, and enhance nutrient absorption. By making mindful, consistent changes to your eating habits, you can build a stronger, healthier foundation for long-term wellness. High-Fibre Immune-Boosting Soup Recipe with Cool Stool®  Ingredients: Extra Immune-Boosting Seed Topping (added raw after cooking): Instructions:  Boost It Further: Cool Stool® High Fibre Muffin Recipe Dry Ingredients (Muffin Mix Base): Wet Ingredients (Add When Baking): Instructions Tip: Let the batter rest for 5-10 minutes before baking so the Cool Stool® and oats can absorb moisture and offer maximum gut health benefits. Optional Add-ins (choose 1–2): Cool Stool® High Fibre Gluten Free Muffin Recipe Swap the base ingredients to make it fully gluten-free: Dry Ingredients (Gluten-Free) Tip: Let the batter rest for 5-10 minutes before baking so the Cool Stool® and oats can absorb moisture and offer maximum gut health benefits. Sources: Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018). The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Nutrients, 10(9), 1417. Slavin, J. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrition Research Reviews, 26(1), 22-38. Goyal, A., Sharma, V., Upadhyay, N., Gill, S., & Sihag, M. (2014). Flax and flaxseed oil: An ancient medicine & modern functional food. Journal of Food Science and Technology, 51(9), 1633–1653. Calder, P. C. (2020). Nutrition, immunity and COVID-19. Nutrients, 12(8), 2367.

August 7, 2025
Parenting Hub

Understanding Your Child’s Anxiety (And When to Worry)

Anxiety is a normal and even helpful emotion—especially for children. It helps them stay alert, solve problems, and develop self-awareness. But when anxiety becomes overwhelming or persistent, it can interfere with daily life, friendships, school performance, and overall wellbeing. As a parent, knowing the difference between “normal” childhood fears and a possible anxiety disorder is key. What Does Anxiety Look Like in Kids? Anxiety can show up in many forms. While some children express their worries openly, others may internalise them, leading to physical symptoms or behavioural changes. Common signs of anxiety in children include: It’s important to note that anxiety is often developmentally appropriate at certain ages: Most of the time, these worries pass with support and reassurance. But sometimes, they linger—and intensify. When Should You Start Worrying? Here’s when anxiety might be more than just a passing phase: ✅ It interferes with daily life. Is your child avoiding school, social situations, or family outings because of their anxiety? ✅ It’s persistent. Most childhood fears come and go, but if the anxiety lasts longer than 6 months or gets worse, it may need attention. ✅ It causes distress that seems out of proportion. All kids get nervous, but extreme reactions to routine events may be a red flag. ✅ There’s a family history. If anxiety or other mental health concerns run in your family, your child might be more susceptible. ✅ Your gut is telling you something’s off. You know your child best. If something feels “not quite right,” don’t ignore it. What You Can Do as a Parent Here are some steps you can take to support your anxious child: 🔹 Validate their feelings without amplifying them. Say things like, “I can see this feels really scary for you,” instead of “Don’t be silly.” 🔹 Help them name the worry. Younger kids may respond well to turning anxiety into a character or giving it a silly name: “Oh, Worry Worm is visiting again!” 🔹 Model calm behaviour. Kids absorb your reactions. Breathe deeply, speak gently, and avoid showing panic when they’re anxious. 🔹 Create a worry time. Some children feel better if there’s a set time each day when they can express their concerns. 🔹 Avoid enabling avoidance. Encourage gradual exposure to fears instead of letting your child skip everything that causes anxiety. 🔹 Stick to a routine. Predictability helps anxious kids feel safer. When to Seek Help If anxiety is disrupting your child’s ability to function—academically, socially, or emotionally—it may be time to consult: With support, children can learn to manage anxiety and build confidence. Early intervention makes a big difference—and it’s nothing to be ashamed of. Sources:

August 5, 2025
Bonitas – innovation, life stages and quality care

Staying healthy during your pregnancy

Welcoming a new addition to the family is exciting but also a little daunting. Parents are anxious to make sure everything is done correctly to ensure the best start for their little one. Part of this preparation is also maintaining a healthy lifestyle and diet, during the pregnancy, crucial for both the mother and developing baby. Dr Themba Hadebe of Bonitas Medical Fund says that what you eat during your pregnancy, directly affects foetal development. ‘A diet rich in vitamins, minerals and other key nutrients can help ensure a healthy pregnancy outcome. Proper nutrition supports the development of your baby’s brain, bones and organs. It also aids in building the placenta, which supplies the baby with oxygen and nutrients.’ He advises eating a balance diet that includes a variety of food groups, such as fruits, vegetables, lean proteins, whole grains and healthy fats. Each offers unique benefits that support both maternal health and foetal growth. What foods should I be eating?  Bearing in mind that you may feel nauseous in the beginning and not be able to eat certain foods and may have cravings for others, as far as possible try to follow a balanced diet, rich in nutrients. Foods you should include in your diet are dairy products, such as milk and yoghurt, as they provide extra protein, calcium and probiotics. Legumes, such as lentils and soybeans, are other good foods to include as they contain protein, fibre and folate, which is particularly important during pregnancy.  Sweet potatoes, which are high in vitamin A and fibre, are also a good addition to your shopping list. Other wholesome foods include eggs, broccoli, lean meat and berries.  ‘During pregnancy your vitamin and mineral needs will change,’ say Dr Hadebe. ‘And although a heathy diet should supply most of the vitamins and minerals needed, often healthcare professionals suggest prenatal vitamins as a good way to supplement and cover nutritional gaps, even though they don’t replace a healthy lifestyle and diet.’ What vitamins and minerals are essential and why?  Folic Acid: Or folate helps prevent neural tube defects, such as spina bifida and supports the development of the baby’s brain and spine. Iron: Supports healthy growth and helps prevent anaemia by ensuring that blood (in both mom and baby) carries oxygen effectively. Iron-rich foods like lean meats, beans and spinach can help but most pregnant women need an iron supplement to meet the increased demands.  Calcium: Calcium supports the development of the baby’s bones and teeth. If the mother’s calcium intake is inadequate, the baby will draw from the mother’s stores, potentially weakening her bones. Dairy products and leafy greens are great sources of calcium. Vitamin D: Aids in calcium absorption and supports the baby’s bone health. Exposure to sunlight and foods like fortified dairy and fatty fish (salmon, mackerel) can help ensure adequate vitamin D levels.  Omega-3 Fatty Acids: These essential fats, found in fatty fish, like salmon and also flaxseeds, support the baby’s brain and eye development. Omega-3s can also help reduce the risk of preterm birth. Vitamin C: Helps with iron absorption and boosts the immune system. It can be found in citrus fruits, strawberries, bell peppers and broccoli. Iodine:  Essential for the production of thyroid hormones that regulate the development of the foetal brain and nervous system. You will need more iodine than usual when you’re pregnant or breastfeeding.  Iodine can be found in dairy products, eggs and seafood. ‘Getting the correct micronutrients is essential for a healthy pregnancy and best possible development of your baby,’ says Dr Hadebe. ‘Deficiencies can lead to complications such as hypertension and low birth weight which is why prenatal supplements are often prescribed.  However, it is important not to exceed the recommended dosages.  Consult your doctor or gynae before starting any supplements, they will help determine the appropriate dose for your individual needs.’ In additional to a balanced diet, Dr Hadebe also recommends you exercise regularly – it’s a great way to stay in shape, boost your mental health and releases ‘feel good’ endorphins. In addition to maintain a healthy lifestyle, cut out alcohol and nicotine, cut down on caffeine and find way to manage your stress levels.   *Plan dependant.

August 1, 2025
Parenting Hub

Family Fitness: Easy Workouts You Can Do Together

In today’s busy world, carving out time for fitness can be a challenge—especially when you want to involve the whole family. But staying active together is one of the best ways to build healthy habits, strengthen bonds, and have fun. The good news? Family workouts don’t need fancy equipment or hours of time. Simple activities that get everyone moving are all it takes to boost health and happiness. Here are some easy, enjoyable workouts the whole family can do—whether you have toddlers or teens. 1. Family Walks or Hikes A classic for a reason! Walking together after dinner or on weekends is great low-impact exercise. For more adventure, find nearby nature trails or parks to explore. Tip: Make it fun by turning it into a scavenger hunt or a photo challenge. 2. Dance Party Put on your favourite music and have a dance-off in the living room. Dancing is fantastic cardio and great for coordination—and kids love it! 3. Yoga for All Ages Yoga improves flexibility, balance, and mindfulness. Use kid-friendly yoga videos online and do short sessions together. It’s calming and builds strength. 4. Obstacle Course Challenge Set up a simple indoor or outdoor obstacle course using cushions, chairs, cones, or ropes. Time each other and cheer on every attempt. 5. Family Sports Play simple sports like soccer, basketball, or frisbee in your backyard or local park. Even a game of catch gets everyone moving and laughing. 6. Strength Circuit Create a fun circuit with easy exercises like jumping jacks, wall sits, planks, and lunges. Do each activity for 30 seconds with breaks in between, then repeat. 7. Bike Rides If you have bikes, family rides around the neighbourhood or park combine exercise with exploration and fresh air. Benefits of Family Fitness Final Thought: Fitness doesn’t have to be a chore or solo struggle. Making movement a family affair brings joy, health, and connection—all while creating habits that last a lifetime. 📚 Sources:

July 28, 2025
Parenting Hub

Meal Planning Hacks for Busy Parents

For busy parents, mealtime can often feel like a stressful scramble. Between work, school runs, activities, and household chores, finding time to plan and prepare nutritious meals can seem overwhelming. However, with some smart meal planning hacks, you can simplify your routine, reduce stress, and still serve delicious, balanced meals your family will love. Here are practical tips to help busy parents master meal planning without the hassle. 1. Plan Ahead for the Week Set aside time once a week—Sunday afternoon or Monday morning—to map out your family’s meals. Creating a weekly menu helps you shop efficiently and avoid last-minute takeout. 2. Batch Cooking and Freezing Cook large portions of staples like soups, stews, pasta sauces, or casseroles, then freeze individual servings. On busy days, simply reheat for a quick and nutritious meal. 3. Use a Slow Cooker or Instant Pot These appliances are lifesavers for busy parents. Prep ingredients in the morning, and dinner is ready when you walk in the door. 4. Keep a Well-Stocked Pantry Having essentials like canned beans, rice, pasta, and frozen vegetables on hand allows for easy meal assembly without emergency grocery runs. 5. Get the Family Involved Assign simple tasks to kids—like washing veggies or setting the table—to make mealtime a team effort and teach valuable skills. 6. Double Up Recipes When cooking dinner, make extra portions for lunch the next day. This saves time and reduces food waste. 7. Embrace Simple, Balanced Meals Meals don’t have to be complicated. Focus on quick, balanced dishes with protein, veggies, and whole grains. Final Thought: Meal planning doesn’t have to be stressful or time-consuming. By adopting these hacks, busy parents can streamline cooking, reduce mealtime chaos, and create more opportunities for family connection around the table. 📚 Sources:

July 23, 2025
Bonitas – innovation, life stages and quality care

Symphysis pubis dysfunction (SPD) and to deal with it

Symphysis pubis dysfunction or SPD is pain in your pelvis, which is caused by the relaxing of ligaments in the pelvic bones too early before birth. Many aspects of pregnancy can cause discomfort, and SPD is one of them. Here are the signs of SPD and what you can do if you think you to alleviate your discomfort if you are suffering from it.  What is SPD and what causes it? Not all moms-to-be will experience SPD but it is thought to be fairly common in pregnancy. SPD is a pain in the symphysis pubis (which can range from moderate to serve) caused by the relaxing and stretching of the ligaments around the pelvic bone. Pain can be brought on by opening your legs, walking up stairs or even turning over in bed, and this may be accompanied by a clicking/grinding sensation in the pubic area.  The cause of SPD in pregnancy is the hormone relaxin, aptly named as it relaxes your joints and ligaments to make it easier for your baby to come out at birth. SPD happens when these hormones come into play too early. Not only that but you’re shifting centre of as your baby grows, which can cause main in your lower back and pelvis as your body shifts to accommodate your little one.  What can I do to relieve SPD  Living with SPD can be uncomfortable at best, so you may be wondering what you can do to help alleviate some pain. Being fit before pregnancy can help, as stronger glute and abdominal muscles can help support your pelvis. Physiotherapy can help manage SPD pain, as a physio will be able to work with you as your pregnancy and pain levels change. Speak to your doctor first, as they may have recommendations for you. Your pelvis should return to normal between 4 and 12 weeks after birth. 

July 21, 2025
Bonitas – innovation, life stages and quality care

 Don’t let Seasonal Affective Disorder (SAD) bring the blues this winter

As the colder months settle in, many of us brace ourselves for more than just runny noses and shorter days. You may have noticed a heaviness that creeps in that feels like a dip in mood, energy and motivation. While it’s easy to brush off as the ‘winter blues,’ this slump could be a sign of Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern most commonly triggered during winter. ‘Mental health is a key component of your overall wellness, yet it’s often neglected, especially during busy, high-pressure periods,’ says Dr Themba Hadebe, Bonitas Clinical Executive. ‘Recognising the signs of SAD early is essential, because the sooner you acknowledge it, the sooner you can take steps to manage it.’ What is Seasonal Affective Disorder? SAD is more than feeling ‘a bit off’ when the sun disappears behind grey skies. It’s a clinically recognised form of depression linked to reduced sunlight exposure, which can disrupt your body’s internal clock (circadian rhythm), affect serotonin and melatonin levels, and ultimately throw off your mood and sleep patterns. Symptoms of SAD often include persistent low mood or sadness, fatigue or lack of energy even after sleeping, difficulty concentrating, cravings for carbs or weight gain, and withdrawal from social interaction. If this feels familiar, you’re not alone, and it’s not just ‘in your head’. SAD affects many South Africans each year, and yet often goes undiagnosed or misunderstood. How to lighten the load If winter tends to weigh on your mental health, there are a few strategies that may help. First, try to get more sunlight. As simple as it sounds, making time for natural light, even on cold or cloudy days, can significantly boost your mood. Sit near a sunny window, go for a midday walk, or consider using light therapy lamps that mimic sunlight and support your body’s internal clock. Moving your body can also make a noticeable difference, since exercise is one of the most effective natural mood-boosters. You don’t need a full gym session either. Even a 15-minute stretch, dance break, or walk around the block can help to lift your energy and shift your mindset. What you eat matters too. While it’s tempting to dive headfirst into comfort food, try to balance your meals with options rich in omega-3s, like salmon or walnuts, as well as vitamin D and whole grains. Research shows that low levels of vitamin D, which naturally drop during winter, are closely linked to symptoms of depression. And, perhaps most importantly, talk to someone. Whether it’s a psychologist, a trusted friend or a support group, opening up about how you’re feeling is a powerful first step. ‘For those with medical aid, be sure to check what mental health benefits are available to you through your plan,’ adds Hadebe. ‘Bonitas members, for instance, have access to mental health support, including a wellness questionnaire, consultations with registered professionals and wellness programmes designed to support emotional wellbeing all year round.’ Bonitas covers psychology consultations as part of its comprehensive care benefits, and its wellness programmes offer digital resources and support tools to help you manage mental health year-round. You’re not alone We tend to prioritise physical health, but our mental health is just as critical. SAD is often overlooked, but it can significantly impact your quality of life if left unaddressed. And, if you or someone you love is feeling persistently low this winter, don’t wait it out. Take it seriously, speak to a professional, and explore your options. ‘Mental wellness isn’t a luxury, but a necessity for overall wellbeing,’ says Hadebe.

July 17, 2025
NB Hearing & Balance

Winter Listening: Outdoor Sound Play for Children’s Growth

When we think of listening, we often imagine quiet, focused moments indoors — reading a story, following instructions, or singing a lullaby. But in reality, the world outside offers one of the richest soundscapes for nurturing a child’s listening development. Even in winter, perhaps especially in winter, nature becomes an immersive sensory classroom. It’s just a matter of tuning in. Winter is not silent. It whispers and whooshes. It crunches and drips. It hums, howls, and hovers with stillness, all of which offer rich opportunities for children to engage in listening, sensory play, and early auditory training. At NB Hearing and Balance, we believe in supporting children’s hearing health in a holistic way, and the outdoor environment provides a meaningful, natural space to help develop listening skills while encouraging curiosity and movement. Why Listening is More Than Hearing For young children, listening is an active process. It involves detecting sounds, distinguishing between them, interpreting what they mean, and learning to respond appropriately. These skills form the foundation of communication, learning, and social development. In children with normal hearing and those using hearing aids or cochlear implants, auditory training supports the brain’s ability to process and make sense of sound. One powerful way to build these skills is through sensory-rich environments, and winter landscapes, despite the chill, are full of unique sensory invitations. From the sound of boots crunching on frosted grass to the distant rumble of thunderclouds, every auditory encounter is a chance for growth. The Soundscape of Winter: A Natural Playground for the Ears Let’s take a closer (or rather, a deeper) listen to the sounds of winter. You may be surprised how much is happening when you pause to hear it: When we frame these everyday moments as meaningful listening experiences, we’re not just going for a walk; we’re participating in auditory learning. Linking Nature Sounds to Sensory Play Sensory play is essential to early development. It helps build nerve connections in the brain, supports language development, and promotes fine and gross motor skills. Importantly, it also fosters mindfulness and emotional regulation. By incorporating listening into sensory play outdoors, parents and educators can encourage whole-child development. Try some of these activities: The Role of Listening in Auditory Training Children with hearing difficulties, whether permanent or temporary, benefit greatly from intentional auditory training. Outdoor sound-based play can be part of a structured approach to developing these skills. The unpredictable nature of outdoor environments challenges children to listen carefully and adapt to new sound patterns, supporting the development of auditory memory and attention. For children using hearing aids or cochlear implants, caregivers can: At NB Hearing and Balance, we work closely with parents to personalise listening goals based on each child’s developmental needs and hearing profile. The environment,  indoors and out, becomes part of the therapeutic toolkit. Tips for Safe and Successful Winter Listening Play Listening is Learning — Wherever You Are Winter’s soundscape may be subtle, but it’s filled with opportunity. When we bring children outside and guide them to listen with curiosity, we’re nurturing not just hearing, but awareness, attention, language, and joy. At NB Hearing and Balance, we advocate for natural and engaging ways to support your child’s auditory development. If you have concerns about your child’s hearing, speech, or sensory responsiveness, contact our team — we’re here to help you navigate the journey toward stronger listening, inside and out.  Give us a calll, we are conveniently located in Cape Town, we help families connect through sound from Fish Hoek, to Hout Bay, Wynberg, to Sea Point, and the Durbanville surrounds.

July 16, 2025
Bonitas – innovation, life stages and quality care

Breastfeeding tips

Symptoms you may experience when not breastfeeding The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Care for your breasts when not breastfeeding The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Try ice packs on your breast for 15-20 minutes at a time. If ice doesn’t help, try using a warm washcloth on your breasts. Wear a well-fitting bra that is not too tight. Let your baby nurse at your breasts for a few minutes at a time. Ask your doctor about methods to help release a small amount of milk from your breasts, which may relieve some of the discomfort. Contact your doctor if you have any questions or concerns or you develop chills, or a fever and your breasts are still uncomfortable and swollen after 1-2 days. Benefits of breastfeeding The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Breastfeeding is a skill and can take time to learn; don’t get discouraged if it’s not easy for you at first.  Breastfeeding educators are available and can be helpful in overcoming some of the hurdles. Choosing to breastfeed your child provides many benefits for both you and your baby. Some of these include: How to breastfeed The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Some simple tips on how to breastfeed: Keeping your breasts healthy The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Keeping your breasts healthy during breastfeeding is important.  Here are some things to watch for:

July 14, 2025
Cool Stool

Children’s Gut Health: Why Fibre Matters More Than You Think

In today’s fast-paced world, where convenience often trumps nutrition, many parents find themselves asking: Is my child eating well enough? While the focus often falls on sugar or fat intake, there’s a less discussed but equally critical question we should be asking – Is my child getting enough fibre? Fibre is not just about preventing constipation. It plays a vital role in maintaining children’s gut health, which in turn affects their immunity, brain development, and overall wellbeing. Yet, most modern diets fall drastically short of the recommended fibre intake, especially for children. Why Is Children’s Gut Health Important?  We know why gut health is important but how does this translate to children? The intestinal microbiome plays a critical role in children’s development and growth, directly impacting their digestion, immunity, brain development and long-term wellbeing.  The gut is where we absorb the majority of our nutrients, which is especially important for children due to their rapid growth and development. A child’s gut microbiome is especially vulnerable and influenced by diet, antibiotics, and lifestyle. Disruption to this delicate system, especially from a fibre-deficient diet, can lead to issues that extend far beyond the digestive tract. Signs Of Poor Gut Health In Children  Signs of poor gut health in children can manifest in a variety of ways, including digestive, immune symptoms, skin symptoms, and more. Some symptoms include: ●      Frequent digestive issues (bloating, constipation, diarrhoea) ●      Recurring colds or infection ●      Skin problems like eczema ●      Fatigue or difficulty concentrating ●      Mood swings or irritability These symptoms may signal a deeper issue — a gut that’s not being properly nourished. One of the key missing ingredients? Fibre. The Role of Fibre in Children’s Gut Health  Fibre doesn’t get digested like other nutrients. Instead, it moves through the gut, feeding beneficial bacteria and helping maintain a healthy digestive balance. It also: ●      Promotes regular bowel movements ●      Acts as a prebiotic, nourishing good gut bacteria ●      Increases feelings of fullness, helping to prevent overeating and manage weight ●      Supports immune function and reduces inflammation Without enough fibre, children are more likely to experience constipation, digestive discomfort, and even a weakened immune response. Over time, low fibre intake is linked to more serious issues like obesity, type 2 diabetes, and cardiovascular disease. How To Improve Your Children’s Gut Health and Fibre Intake  Supporting your child’s digestive system doesn’t have to be overwhelming. With a few mindful adjustments, you can naturally increase fibre in their diet and support a thriving gut microbiome.  Make whole foods the cornerstone of your child’s meals. This means offering fresh fruits and vegetables (leaving the skins on when possible), whole grains, legumes, nuts, and seeds. Foods like apples, pears, berries, peas, sweetcorn, oats, lentils, and wholegrain bread are naturally high in fibre and easy to incorporate into meals. These whole foods not only support healthy digestion but also deliver essential nutrients that contribute to immune health, growth, and sustained energy. Processed foods are often low in fibre and high in added sugars, which can disrupt the delicate balance of gut bacteria. Try to reduce the number of packaged snacks and convenience meals your child consumes each week. Read food labels together, looking for products with higher fibre content (aim for 3g or more per serving) and fewer artificial ingredients. While sometimes necessary, antibiotics can disrupt the fragile ecosystem in the gut. If your child needs them, consider pairing with prebiotics and probiotics, and increasing fibre-rich foods to help restore the gut microbiome.  Children are more likely to try new foods if they’ve had a hand in preparing them. Let them help wash vegetables, stir ingredients, or choose recipes from a selection of parent-approved options. Use cooking time as a fun and educational activity and talk about where fibre comes from and why gut health matters.  Want more tips? Cool Stool®’s free gut health guide includes expert advice, simple, actionable steps to improving gut health, recipes, recommended swaps, and more.  One easy way to support children’s fibre intake and gut health is with Cool Stool®, a 100% raw, high-fibre super seed mixdesigned to promote natural bowel movements and nourish the gut. Each tablespoon contains 7.5g of fibre, making it easy to meet daily targets. It’s safe for the whole family from age 2 and is also suitable for pregnant and breastfeeding women. Available in Original, Vanilla, and Cranberry flavours (plus a Gluten-Free option), Cool Stool® can be sprinkled into porridge, yoghurt, smoothies, soups, or even used in baking. Fibre plays a crucial role in building and maintaining your child’s gut health — which influences everything from their digestion to their mood. By making small, manageable changes like adding more whole foods and using convenient options like Cool Stool®, you can help your child thrive.  Healthy Cool Stool® high fibre and saw seed muffin mix recipe Try this healthy high-fibre muffin mix recipe to easily include more fibre in your child’s diet – packed with raw seeds and other nutritious ingredients that support digestion, energy, and satiety. It’s naturally sweetened, whole-grain, and great for lunchboxes and snacks.  Cool Stool® high fibre muffin mix Dry Ingredients (Muffin Mix Base): Wet Ingredients (Add When Baking): Instructions 1.     Combine all dry ingredients in a large bowl. 2.     Preheat oven to 350°F (175°C). In another bowl, whisk together wet ingredients. Add the dry muffin mix and stir until just combined. Don’t overmix. Tip: Let the batter rest for 5-10 minutes before baking so the Cool Stool® and oats can absorb moisture and offer maximum gut health benefits. 3.     Spoon into muffin tins:Line or grease a muffin tin. Fill ¾ full. 4.     Bake for 18–22 minutes, or until a toothpick comes out clean. 5.     Cool on a wire rack and enjoy Optional Add-ins (choose 1–2): Cool Stool® high fibre Gluten Free muffin mix Swap the base ingredients to make it fully gluten-free:  Dry Ingredients (Gluten-Free) Tip: Let the batter rest for 5-10 minutes before baking so the Cool Stool® and oats can absorb moisture and offer maximum gut health benefits.

July 10, 2025
Bonitas – innovation, life stages and quality care

Neonatal jaundice, what is it and what happens if my baby is born with it?

Jaundice is a yellow discolouration of a baby’s eyes and skin and is fairly common in newborn babies. Although it may be alarming to you to see your newborn baby with a slightly yellowish tint, thankfully, most cases of jaundice are considered normal and will go away on their own. You may be wondering why your baby may be born with this condition, or what treatments are available if your little-one has jaundice – read on, we outline the causes and common treatments thereof.  Why would my baby have neonatal jaundice?  Babies are born with neonatal jaundice when they have excess levels of unconjugated bilirubin in their blood. Bilirubin is a yellowy substance which comes from the breakdown of red blood cells, however, baby’s livers sometimes can’t break this substance down fast enough, giving their eyes and skin a yellow tint.  When your baby is born they will be checked for jaundice, as high levels of bilirubin can lead to more serious problems. A baby is more likely to get neonatal jaundice if they are born premature, have a different blood type to their mother or are being breastfed. Babies who are breastfed can develop jaundice if they don’t get enough breastmilk, due to trouble feeding.  What happens if my baby has neonatal jaundice? If your baby has jaundice, this will typically be seen in the second or third day of being born.  Sometimes jaundice will go away on its own and other times it will need to be treated. If your baby is struggling to breastfeed it’s important that he be breastfed more often, or even receive formula as a supplement during this time.  Phototherapy (light therapy)  can also be used to help your baby. Light can turn the bilirubin into a form that can easily pass out the body. If the jaundice is very bad, your baby may receive a blood transfusion which will quickly lower bilirubin levels. 

July 7, 2025
Bonitas – innovation, life stages and quality care

Smoking and pregnancy – should I quit

If you’re an avid smoker you’re probably wondering if being pregnant means you should wave your smoking habits goodbye. Unfortunately, even if your health isn’t enough for you to stop, your baby’s health should be. What can happen to my baby if I keep smoking? Smoking during your pregnancy is harmful to your unborn baby. The chemicals in cigarettes are both damaging to you and your baby; nicotine and other harmful poisons increase the risk of health problems for unborn babies. Second hand smoke, vaping and e-cigarettes are all still damaging to your baby’s health and should also be avoided (or quitted). You may need to designate your house a non-smoking area, and ask any friends and colleges not to smoke around you. So what exactly does smoking do to your unborn baby? Smoking lowers the amount of oxygen available to your growing baby and nicotine damages the baby’s brain and lungs. Smoking can make it harder to conceive, and if you do fall pregnant, can lead to miscarriages or stillbirth. Babies can be born premature, have a low birth weight, or be born with birth defects.  Smoking during pregnancy can also affect your baby’s health after they are born, leading to cases of Sudden Infant Death Syndrome, asthma and other respiratory problems and infections. Help – I am really struggling to quit! Even if you have decided that quitting is in both of your best interests, this may be easier said than done. If you are pregnant already it is best to quit without using any medication, as this is healthier for you and your baby. You also won’t be able to transition to vaping or e-cigarettes, as these too, are harmful and usually contain nicotine, which is damaging to health. In order to quit for good, try avoid the triggers that make you want to smoke, and try find something else that you can do when the craving kicks in. Get the support of your family and friends, or join a stop-smoking group or self help plan. Whatever your plan is to stop, you can be sure that both you and your child’s health will benefit from it.

July 1, 2025
Parenting Hub

Lunchbox Love: Easy Notes That Make a Big Difference

In the daily hustle of parenting, small gestures can make a big impact on your child’s day. Lunchbox notes — simple messages tucked into their lunch or snack — are a powerful way to boost your child’s mood, confidence, and connection with you during their school day. 💌 Why Lunchbox Notes Matter Research in positive psychology shows that little acts of kindness and encouragement increase emotional wellbeing. For kids, finding a loving note can brighten their day, reduce anxiety, and remind them they’re cared for even when you’re not around. ✏️ What to Write in a Lunchbox Note 🛠️ Easy Tips for Making Lunchbox Notes a Habit 💡 Beyond the Lunchbox Notes can be added to backpacks, water bottles, or even sent as quick texts for older kids — extending the love and support beyond lunchtime. Sources:

June 27, 2025
Bonitas – innovation, life stages and quality care

Your pregnancy – a comprehensive guide

Morning sickness remedies The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Relieving morning sickness often takes some trial and error before you find a method that works for you. Here are a few suggestions you can try to see if you find them helpful. To find relief from a smell that is bothering your stomach try carrying a handkerchief or washcloth with a few drops of an essential oil in it that does not cause nausea, such as lemon. It may relieve morning sickness if you breathe into the handkerchief or washcloth, so you no longer smell the bothersome odour. Eat smaller meals every two hours or so. If you have morning sickness try eating cold foods as they have fewer smells that can make you feel sick. Vitamin B6 and B12 taken regularly as advised by your doctor could help reduce your nausea and/or vomiting due to morning sickness. Folic acid and pregnancy The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Neural tube defects are birth defects of a baby’s brain and spinal cord that occur early in a pregnancy. They can often be prevented when the mother takes folic acid just prior to getting pregnant and through the first part of the pregnancy. Because much of this time period occurs before a woman knows she is pregnant, and 50% of all pregnancies are unplanned, it’s recommended that all women of childbearing age have folic acid supplementation. The recommended amount of folic acid intake is about 400 micrograms (or 0.4 milligrams) for women of childbearing age. For women who have had a pregnancy that resulted in a neural tube defect a higher dose is often recommended. Less folic acid is required at other life stages so check with your doctor to determine your exact needs. First Trimester The first trimester (weeks 1 to 12) The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. The first trimester can be a difficult time for many pregnant women.  Some may feel great, while others may feel horrible.  Here are some of the changes you may experience during the first 3 months: Nausea is normal in up to 85% of women; this may or may not include vomiting Light spotting is normal and about 25% experience this during implantation Tender breasts Constipation Increased vaginal discharge that is thin and milky white in colour Increased fatigue Cravings and aversions to certain foods Increased urination Heartburn Mood swings Gaining weight Call your doctor right away if you experience any of the following: Significant bleeding, cramping or sharp abdominal pain Foul-smelling, green or yellow discharge Severe nausea or vomiting Severe dizziness Too much or too little weight gain (more than 3 kg (6.5 lbs.) per month or less than 1 kg (2 lbs.) per month) Second Trimester The second trimester (weeks 13 to 27) The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Most women find the second trimester the easiest and most enjoyable.  Usually, morning sickness and fatigue fade and you start feeling like your usual self again.  There are many big changes that occur during these weeks, some of these include: Growing breasts Gum discomfort, swelling or bleeding Increased pressure on back which can cause back pain Nasal congestion and increased nosebleeds Thin, milky white vaginal discharge continues Increased urination, heartburn and constipation continue Increased hair growth of current hair and in new places such as the face, arms or back Headaches Haemorrhoids Flutters of movement can sometimes start to be felt around 20 weeks Increased sensitivity to the sun Stretch marks, spider and varicose veins may show up Brown pigmentation on the face (“mask of pregnancy”) and a darker line down the abdomen (linea nigra, Latin for “black line”) may appear Increased weight gain Call your doctor right away if you experience any of the following: Significant bleeding, cramping or sharp abdominal pain Foul-smelling, green or yellow discharge Severe nausea or vomiting Severe dizziness Too much or too little weight gain (more than 3 kg (6.5 lbs.) per month or less than 4.5 kg (10 lbs.) by 20 weeks) Third Trimester The third trimester (weeks 28 to 42) The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. The third trimester can bring some uncomfortable symptoms as you prepare for the birth of your baby.  Here’s what to expect during this time: Back pain Braxton Hicks contractions Increased breast size Increased discharge from previous months Fatigue Increased urination, heartburn and constipation continues Haemorrhoids Difficulty breathing Swelling in your feet, ankles and hands Increased weight gain Call your doctor right away if you experience any of the following: Cramping or sharp abdominal pain Foul-smelling, green or yellow discharge Severe nausea or vomiting Severe dizziness Too much or too little weight gain Pain or burning with urination Sudden swelling in your feet Contractions that are regular and get closer and closer together and more intense Spotting or any bleeding Nutrition Good things to eat The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Good nutrition is essential for a healthy pregnancy.  Here are some ways to eat healthy during your pregnancy: Take your prenatal vitamin Eat a variety of foods each day Eat more fibre (pasta, rice, fruits, veggies and cereals) Eat more calcium (at least 4 servings of dairy products, green leafy vegetables, etc.) Eat more iron (red meat, eggs, green leafy vegetables, beans/lentils, dried fruit and iron-enriched cereals and grains) Bad things to eat The

June 23, 2025
Bonitas – innovation, life stages and quality care

Premature birth – what to expect

Expecting a baby is an exciting time of your life, and you want to make sure that you do as much as you can to make sure your new child is as healthy as possible. Premature birth is something you want to try to avoid or manage as carefully as possible. In many cases the cause is unknown, and according to The World Health Organisation, one in ten babies are born preterm. A birth is considered premature when a baby is born before the 37th week of pregnancy. The final few weeks in the womb are important to your baby’s full development, so being born prematurely can lead to longer hospital stays, short term, and long term complications. Why does it happen? Some of the more common risk factors which contribute to preterm births are having had a premature birth before, you’re pregnant with twins/multiples or you have issues with your uterus or cervix. However, often the cause of preterm birth often can’t be identified. Your health is also a factor that impacts on your likelihood to have your baby prematurely. Smoking during your pregnancy (which is not recommended), diabetes, high blood pressure (which can develop into preeclampsia) and being over or under weight are all potential premature birth causes. To try and avoid preterm birth you can talk to your doctor about any existing health issues, such as depression, diabetes or high blood pressure) before getting pregnant – this way you can manage any problems with a treatment plan. Waiting 12 months between pregnancies and eating healthy (making sure that you get the correct prenatal vitamins needed) can also help prevent premature birth. What if my baby is born preterm? If your baby is born prematurely they are at risk for long and short term complications. Many preterm babies lead completely healthy lives, however, the more premature and underdeveloped your baby is when they are born, the more likely they are to have issues. If your baby is born prematurely they may be put into a neonatal intensive care unit into an incubator. Some babies will spend longer in the unit than others, this all depends on when they are able to live without medical support.

June 16, 2025
Bonitas – innovation, life stages and quality care

Putting together your birth plan

As you enter your third trimester you’ll have probably done a fair bit of research on the birth process (if this is your first) and may have a good idea of what you want before, during and after delivery. There are many options and opinions, from whether or not you want pain medication to how many people you would like supporting you. However, trying to keep track of your choices during labour may be tricky, which is why you’d put together a birth plan. So what exactly is it and how do you put one together? Why should I put together a birth plan?  Your birth plan is your choices or preferences before, during and after labour and delivery. While things may not always go according to plan, having your preferences written down and communicated means you, your midwives and doctor have a more mutual understanding. However, if your pregnancy doesn’t go accordingly, you need to be prepared to make adjustments on the day. What should be in my birth plan? Your birth plan is how you’d like everything would go in the best-case scenario. Your birth plan will also have to take into consideration what is available at the hospital or place where you are giving birth. Some birth plans are very basic, just outlining a simple overview, whereas others may be far more detailed and in-depth. The choice is yours. Typically a birth plan will include before, during and after labour and birth preferences. Such as who you want to assist you during birth, whether or not you want any pain medication,  you birthing positions, and requests for newborn care, such as skin-to-skin time. How can I learn more about the birth process?  If you feel like you need to top up your birthing knowledge before putting together a plan they are a few ways you can go about this. Joining antenatal classes are a good way to learn more and to meet other women in your position. Chatting to friends or family who has been through the birthing process themselves is another good way to see what would work best for you. If you and your partner are having a baby together, keep them in the loop as well. Find out what they expect during labour and you can chat about what you want, and what role you see them playing in the process.

June 9, 2025
Parenting Hub

Understanding the hidden link between inflammation and your child’s cough

Most parents are familiar with the unsettling sound of a child’s cough, especially during winter. While it might seem like a minor symptom, it can be distressing for both children and parents. Understanding what is causing the cough and how to treat it can help parents feel prepared. Key to this is understanding the hidden role of inflammation. Below we unpack why children cough and common cough types, their causes and how to treat them.  Why do children cough?  Like adults, children cough for many reasons. It might be due to a viral infection, allergies, reflux, or even irritants in the air. While most coughs are not dangerous, certain types may require closer attention. Another often-overlooked cause for a cough is inflammation in your child’s airways. This hidden culprit can be a secondary reaction to some form of irritation, such as excess mucus or a virus. However, it can also stick around after other symptoms have cleared.  Wheezy coughs: more than just a cold Wheezing, often described as a high-pitched or whistling sound when exhaling, typically happens when the airways are narrowed due to swelling in the lower respiratory system. This can occur during chest infections or colds and may be accompanied by persistent coughing. In some cases, wheezing can be linked to asthma, but diagnosing this in babies and toddlers is tricky. Regardless of the cause, inflammation in the lower airways tends to be the main issue is a wheezing cough. Croup and a barky cough  If your child has a cough that sounds something like a barking seal, it could be croup. This condition usually affects kids under five and is brought on by a viral infection that inflames the upper airway, particularly around the voice box and windpipe. The hallmark of croup is that barking cough, often accompanied by a hoarse voice and a harsh breathing sound known as stridor. While the viruses behind croup, like RSV or influenza, are highly contagious, not all kids exposed to them will develop the condition. The “whoop” behind whooping cough Whooping cough, or pertussis, is a serious bacterial infection that causes intense, uncontrollable coughing fits. After each fit, a child may take in a deep gasp of air, producing the signature “whoop” sound. This illness often begins with cold-like symptoms before escalating to more severe respiratory distress. Because it spreads easily through coughing, unvaccinated babies are particularly vulnerable. Managing your little one’s cough  The best way to treat a cough depends on the underlying cause. Antibiotics, for instance, are effective against bacterial infections like whooping cough but won’t help with viral illnesses like croup. There are some general steps you can take, like ensuring your child drinks plenty of waterand avoiding fizzy drinks that can make a sore throat feel worse. Over-the-counter (OTC) cough medications like Prospan Syrup can also help your little one feel better faster. When choosing a medication for your child, there are a few things to look out for. Most importantly, make sure the medication is suitable for young children. Prospan for example is indicated for use for children from 0 years and does not contain any alcohol. Another helpful action to look out for when choosing a cough medication is one that has anti-inflammatory properties. Since inflammation is linked to coughing, having a medication that addresses this underlying problem, like Prospan Syrup can help your little one get better faster and even delay the need for more aggressive anti-inflammatory treatments. When dealing with any illness in your little ones, it is always important to consult your healthcare provider. Having a sick child is distressing for any parent. Understanding the mechanics of different coughs and keeping a suitable treatment like Prospan Syrup on hand, you can intervene quickly and help your little one get back to feeling their usual self.  Because when it comes to coughs in children, it’s not just about quieting the noise—it’s about soothing the inflammation behind it. Find Prospan Syrup at any Clicks, Dischem, or independent Pharmacy.

June 6, 2025
John Kruger- Co-founder and Managing Director of Bloom Financial Services (Pty) Ltd.

Budget-Friendly Healthcare: Smart Tips for South African Families

Keeping your family healthy shouldn’t feel like a luxury. Yet, for many South African households, staying well is becoming harder to afford. From doctors’ visits to medication, the cost of healthcare continues to rise, putting pressure on already strained budgets. Whether it’s a child’s fever in the middle of the night or managing a chronic condition, families often find themselves stuck between long queues at public clinics and private care they can’t afford. It’s no wonder many see private healthcare as out of reach. But what if there was a middle ground? A way to access the care you need—without paying the price of full medical aid? In this article, we’ll explore smart, budget-friendly tips to help you manage your family’s healthcare costs and show you how health insurance options like Health4Me, offered through Bloom, are making private care more accessible for families across South Africa. Understand What You’re Paying For Before you can start saving on healthcare, it’s important to understand where your money is going. For many families, health expenses add up quickly—even without a major medical emergency. Here’s a quick example of common out-of-pocket costs in South Africa: Without any form of cover, even basic care can stretch your monthly budget. That’s why understanding your healthcare expenses is the first step toward managing them—so you can start looking for ways to reduce costs without sacrificing quality. Tips to Save on Everyday Healthcare You don’t need to spend a fortune to keep your family healthy. With a few smart choices, you can manage everyday healthcare needs without blowing your budget. Here are practical ways South African families can cut costs—without cutting corners on care: Pharmacy clinics at Clicks, Dis-Chem, and MediRite offer convenient and affordable care for common health issues, including colds, minor infections, and vaccinations. They’re staffed by trained nurses and sometimes provide same-day appointments, making them a reliable alternative to full GP visits. Generic medicines contain the same active ingredients as brand-name options but are significantly less expensive. Always ask your doctor or pharmacist if a generic version is available—it could save you hundreds over time without compromising on your treatment. Many retail clinics and health insurance plans, including Health4Me, offer free or discounted health checks, such as blood pressure, cholesterol, glucose, and BMI screenings. These early detection tools can help you catch issues before they become serious—and expensive. Prevention is really better (and cheaper) than a cure. Encourage a balanced diet, regular exercise, proper sleep, and handwashing. Teaching your children good habits from a young age sets the foundation for a healthier (and more affordable) future. Small changes can make a big difference—and they all add up to better health and lower costs for your family. Know When to Use Public vs. Private Healthcare South Africa operates a dual healthcare system: a public sector serving the majority and a private sector catering to a smaller, often more affluent segment. Understanding when to utilise each can help families make informed decisions about their healthcare needs. Public Healthcare: Accessible but Overburdened Public healthcare services are available to all South Africans, offering essential services such as immunisations, maternal care, and treatment for common illnesses. These services are often free or low-cost, making them a vital resource for many families. However, the public system faces significant challenges: Private Healthcare: Quality and Efficiency at a Cost Private healthcare offers shorter wait times, advanced medical technology, and a broader range of services. Facilities are typically well-equipped and staffed, providing a higher standard of care. However, the benefits come with higher costs: To bridge the gap, consider affordable health insurance options like Health4Me from Bloom. These plans provide access to private healthcare services at a fraction of the typical cost, ensuring your family receives quality care when it matters most. By understanding the strengths and limitations of both public and private healthcare systems, South African families can make strategic decisions to safeguard their health and well-being. Health Insurance: The Middle Ground Between Medical Aid and Out-of-Pocket Costs When it comes to paying for healthcare in South Africa, families often find themselves caught between two extremes: expensive medical aid or unpredictable out-of-pocket expenses. But there’s another option that offers balance—health insurance. Unlike medical aid, which provides comprehensive cover, including hospitalisation and prescribed minimum benefits, health insurance focuses on essential day-to-day healthcare. It’s designed to be more affordable, easier to understand, and better suited to families who need reliable care without the high monthly premiums. That’s where Health4Me, offered through Bloom, comes in. With fixed monthly payments, Health4Me gives you access to: Best of all, Health4Me is easy to sign up for—no complicated paperwork or long approval delays. With nationwide access to pharmacy clinic partners like Clicks, Dis-Chem, and MediRite, your family can get care close to home, wherever you are. Why Health4Me Works for Families Keeping your family healthy shouldn’t mean facing unpredictable bills or endless queues. That’s why Health4Me is built around what families really need: affordable, practical, and easy-to-use healthcare cover. Here’s why it works so well for South African families: Fixed, predictable monthly payments No surprise costs—just one set monthly fee that fits into your budget and helps you plan with confidence. Access to private care for everyday needs From GP visits and medication to basic dentistry and optometry, Health4Me covers the services families use most—without the wait or the worry. Simplicity and ease of use No confusing medical jargon. No complicated approval processes. A straightforward cover that provides your family with the care they need when they need it. Cover for every stage of life Whether you’re a busy parent, have growing children, or care for elderly relatives, Health4Me gives everyone in your household access to reliable, quality care. Final Tips for Family Health on a Budget Even with affordable health insurance, there are extra steps you can take to stretch your healthcare budget further and be prepared for the unexpected: Create a “health fund” Put aside a small amount each month—even R50 to R100—to cover extras like

June 3, 2025
John Kruger- Co-founder and Managing Director of Bloom Financial Services (Pty) Ltd.

Supporting Your Teen’s Mental Health in the Digital Age

“It’s like raising a child in a world without walls.” That’s how many South African parents describe the challenge of parenting in the digital age. Teens are online constantly—studying, socialising, and exploring their identity. But while technology opens up a world of opportunity, it also introduces new mental health risks that didn’t exist a generation ago. In 2025, the average South African teenager spends over 7 hours a day online, much of it on social media platforms such as TikTok, Instagram, and YouTube. These platforms shape how they see themselves and the world—but they can also increase anxiety, disrupt sleep, and fuel harmful comparison. As a parent, it’s easy to feel overwhelmed or left behind. But you don’t need to have all the answers. What matters most is staying engaged, informed, and supportive. In this article, we’ll unpack the mental health impact of digital life and share practical ways you can support your teen’s emotional well-being—both online and off. The Impact of Social Media on Teen Mental Health Social media has become a central part of teen life in South Africa. While these platforms offer opportunities for learning, connection, and creativity, they also introduce risks—especially when it comes to mental health. Understanding both the positive and negative effects of social media is key to helping your teen navigate the digital world safely and confidently. Negative Impacts Comparison and Validation Seeking Teens are constantly exposed to carefully curated images and lifestyles online. This can lead to unrealistic expectations and harmful self-comparisons, often resulting in low self-esteem and feelings of inadequacy. Cyberbullying Online harassment can have severe emotional consequences. Victims of cyberbullying often experience anxiety, depression, and, in extreme cases, suicidal thoughts. Sleep Disruption Late-night scrolling and screen exposure can significantly interfere with your teen’s sleep patterns. Poor sleep impacts mood, focus, and emotional regulation. Positive Aspects Community Building For many teens—especially those who may feel isolated in their offline lives—social media can be a lifeline. It helps them connect with others who share similar interests, challenges, or identities, fostering a much-needed sense of belonging. Access to Information From coping techniques for anxiety to tips for improving sleep or nutrition, social media platforms often surface useful mental health content. Teens can access a range of advice and support—sometimes even from mental health professionals—without stigma or delay. Balancing screen time with real-life connections and support is essential. As a parent, staying informed about these effects can help you guide your teen toward healthier habits and open the door to important conversations. Strategies for Parents to Support Their Teens Navigating your teen’s digital life may feel overwhelming, but your support can make all the difference. Here are some simple and practical ways to help your child develop a healthier relationship with social media and screen time. a. Open Communication Keep the lines of communication open. Ask your teen how their day was—not just offline, but online too. Encourage them to share what they’re seeing, feeling, and thinking. Most importantly, listen without judgement. When teens feel safe talking to you about their digital experiences, they’re more likely to come to you when something goes wrong. b. Set Boundaries Clear boundaries help promote healthier digital habits. Set reasonable screen time limits and create tech-free zones, such as during family meals or before bedtime. This helps restore balance and gives your teen space to rest, reflect, and connect with the real world. c. Educate About Online Risks Make sure your teen understands the darker side of social media. Talk about cyberbullying, online predators, and the unrealistic nature of curated posts. Help them recognise red flags and teach them how to protect their mental health and digital privacy. d. Promote Offline Activities Encourage your teen to get involved in hobbies, sports, volunteering, or family time. These activities not only reduce screen time but also build confidence, social skills, and real-world connections—all essential to mental well-being. e. Monitor Without Spying It’s important to stay informed, but trust is key. Let your teen know you’re aware of what apps they’re using and why. Use parental controls if necessary—but do so transparently, with mutual understanding. The goal is to guide, not invade. With the right approach, you can help your teen use technology in a way that supports—not undermines—their mental health. Your involvement, encouragement, and example set the tone for how they learn to manage the digital world. The Role of Accessible Mental Health Resources When it comes to teen mental health, early support can make all the difference. However, for many South African families, accessing the right help can be challenging—whether due to long public healthcare queues, high private consultation costs, or simply not knowing where to begin. That’s why accessible mental health resources are so important. Teens need safe spaces to talk, professional guidance when challenges arise, and support systems that understand their world—including the unique pressures of growing up online. Health insurance plans like Health4Me, available through Bloom, offer affordable, reliable access to mental health professionals such as psychologists. Whether your teen is struggling with anxiety or stress or needs someone to talk to, having the right cover in place means they can get help—without delay or added financial stress. Want to learn more about how digital life affects your child’s mental well-being? Read: Mental Health Awareness Alert: What You Should Know About Social Media Because when help is within reach, healing becomes possible. Empowering Your Teen in the Digital World Raising teens in the digital age may feel like uncharted territory—but you’re not alone. While social media and constant connectivity can pose real mental health risks, your involvement, awareness, and care can be a powerful force for good. By staying informed, creating a safe space for open conversations, and knowing when to lean on trusted support systems, you can help your teen build resilience and develop a healthy relationship with the online world. Accessible mental health care plays a key role in this journey—and that’s where Bloom can help. Explore Health4Me Plans: Discover affordable health insurance

June 2, 2025
Bonitas – innovation, life stages and quality care

Due soon? What to include in your hospital bag

With your due date fast approaching, this is a very exciting, yet stressful time for most moms to be. Here is a great list of what to pack for the big day! Ideally, you should have your bag ready to go by 36 to 37weeks, apart from the last minute grabs such as your tooth brush and phone charger. Please see our extensive list of the essential items and also items to make you feel more comfortable for mom and baby (and dad, of course!) Baby Car seat – Many hospitals won’t let you leave without one. Please make sure you know how to strap baby properly into the seat and the seat is secure in the car. Safety first! A going home outfit: It’s important to keep baby skin to skin (this means no clothes on baby; only a nappy) for as long as possible, as this promotes growth, bonding and a calming period for you and your baby. When it’s time to go home, pack different outfits in different sizes as you don’t know how big or small baby will be. Aim for an outfit in Newborn sizes, and 0-3 months. Don’t forget a beanie or socks if the weather is cold. Blankets or Muslin wrap to keep baby nice and cosy. Bottles – If you are going into the hospital knowing you are going to bottle feed, take your bottles with. The hospital usually supplies the formula, but if you have a preferred brand, take some along. If breastfeeding doesn’t work for you, don’t stress! The nurses will provide the bottles and formula. Nappies and wipes to keep baby clean and dry. The nurses in the hospital will show you how to change baby if you are a first time mom. Mom Your medical aid information, your pre authorization/ doctors forms, your ID card and all other important documents you may need. Keep this safely in a folder all together to avoid any stress. A robe or dressing gown – This is such a handy item to have to cover up and make you feel comfortable Pyjama’s that button down at the front – If you are breastfeeding it’s a lot easier to undo the buttons than lift your top continuously. Comfortable, soft and loose pants such as lights weight shorts, stretchy leggings or sleep pants are ideal. Maternity pads and disposable breast pads. Nursing bras are also wonderful and offers great support for breastfeeding moms. Slippers or slip in shoes. Your feet may be a little swollen after delivery, so don’t feel bad leaving the hospital in the snuggest and easiest pair of shoes you can slip into. Slipper socks also work great. Cotton underwear, preferably in a dark or black colour. One that fits you well but rises above the uterus. This is good for moms who have a caesarean section and natural birth as it offers support and doesn’t cause pain along the wound site. Nipple cream – If you’re planning on breastfeeding, your nipples will be happy you are being so proactive. Toiletries – You will want to brush your hair and have a shower after baby has arrived. Take your shampoo, face cream, lotion and body wash, as well as your toothbrush and toothpaste. Deodorant, lip balm and extra hair ties are also a great items to have on hand. Cell phone charger – Because your phone will be full of photos of your new addition to your family. Water bottle and snacks. Take a reusable water bottle as its very important to keep hydrated during and post-delivery. Snack on dried fruit and wine gums to keep your sugar up and to give you energy (with permission from your midwife or doctor of course) A magazine or book, your laptop or some music. Labour may sometimes become a little long. It’s good to keep busy. Most hospitals and birthing clinics supply towels, pillows and blankets. If you have a favourite, take yours along to the hospital. A set of clothes to go home in. Your make up bag and straightener or curling iron. While you won’t be focused on looking great during labour, you may want to take some photos after the birth of your little one. Get someone to help you and make you feel good about yourself (and the great work you’ve just done!) Dad/Birthing partner Camera – Take photos! Lots of them. This is a great job for dad to do during birth. It will make them feel a lot more involved. Snacks: Another great job for dad. Full his bag with plenty of snacks and treats that you can both enjoy during your stay. Comfortable clothes – As he may be sitting with you for quite some time, let him pack some tracksuit pants, t shirts, slippers and hoodies.  Extra underwear is also a winner if he is staying overnight. Chargers – For phones, laptops and cameras. The longer the wire, the better, as most plug outlets are likely to be far from you. Toiletries – He may want to freshen up during the course of your stay. Many private hospitals offer you a baby bag when you are admitted for delivery. This is a great item and will contain most, if not all baby’s toiletries such as soap and creams. If you forget something, it’s not the end of the world. The nurses may be able to help or someone can go to the shop for you. All baby ideally needs is a clean nappy, milk, and most importantly, you.

June 2, 2025
Parenting Hub

Decoding Childhood Rashes: What’s Serious & What’s Not

As parents, it’s not uncommon to see your child break out in a rash from time to time. Whether it’s a mysterious spotty skin eruption or a rash that’s spreading rapidly, it’s easy to feel concerned. Rashes can vary in severity, and many are perfectly harmless. But when is a rash something you should be worried about? Knowing the difference between a rash that requires medical attention and one that’s just a mild reaction can be tricky. Here’s how to decode childhood rashes, so you can decide whether it’s time to call the doctor or simply monitor the situation. 🌟 Common Childhood Rashes and What They Mean Rashes in children are often caused by viruses, allergies, or skin conditions. Here are some of the most common types: 1. Chickenpox (Varicella) Chickenpox is a highly contagious viral infection that causes an itchy, red, blistering rash. It often starts as small red bumps that develop into fluid-filled blisters before scabbing over. When to Worry: Chickenpox can lead to complications in certain cases, such as bacterial infections or pneumonia, especially in babies, pregnant women, or people with weakened immune systems. Consult a doctor if your child has high fever or the rash is spreading rapidly. Tip: Chickenpox is preventable with the vaccine, so make sure your child is up to date on their immunisations. 📚 Source: Centers for Disease Control and Prevention – Chickenpox 2. Hand, Foot, and Mouth Disease This viral infection causes a rash with red spots, sometimes accompanied by painful sores in the mouth. The rash typically appears on the palms of the hands and soles of the feet, as well as the buttocks. When to Worry: Most cases resolve on their own, but if your child develops a high fever or the rash worsens or spreads, consult your doctor. Dehydration can occur if the mouth sores prevent your child from drinking fluids. Tip: Make sure your child stays hydrated by offering fluids regularly. 📚 Source: American Academy of Pediatrics – Hand, Foot, and Mouth Disease 3. Eczema (Atopic Dermatitis) Eczema is a common skin condition in children, characterised by dry, itchy patches of skin, often found on the face, elbows, and knees. It may flare up during cold weather or after exposure to allergens. When to Worry: Eczema itself is not usually serious, but it can cause severe itching and discomfort. If your child’s eczema becomes infected or the rash is spreading significantly, it’s important to seek medical advice. Tip: Keep your child’s skin moisturised, and avoid triggers like harsh soaps or fabrics that may irritate the skin. 📚 Source: National Eczema Association 4. Hives (Urticaria) Hives are raised, red welts on the skin that are often caused by an allergic reaction to food, medication, or an insect sting. They can also result from viral infections or stress. When to Worry: Hives that appear with difficulty breathing, swelling around the eyes or lips, or other severe symptoms may indicate anaphylaxis, a medical emergency. Seek immediate medical help if this occurs. Tip: If hives are caused by an allergic reaction, removing the trigger (such as a food or medication) and administering antihistamines may help. Always consult your doctor for guidance. 📚 Source: American Academy of Dermatology – Hives 5. Rashes from Allergies or Irritants Allergic reactions to foods, plants, or insect bites can lead to rashes. For example, poison ivy or poison oak exposure causes a red, itchy rash. Similarly, a rash from a new detergent or lotion may appear after contact with the skin. When to Worry: If the rash is not improving or it becomes worse over time, it may be necessary to see a doctor. Some allergic reactions require prescription-strength treatments. Tip: Avoid known allergens, and use hypoallergenic skincare products to reduce irritation. 6. Fifth Disease (Slapped Cheek Syndrome) Fifth disease is a viral infection that causes a bright red rash on the cheeks (giving the appearance of “slapped cheeks”) followed by a lacy rash on the body and limbs. It’s usually mild and resolves on its own. When to Worry: Fifth disease is typically not serious, but if your child has a weakened immune system or if the rash persists, it’s worth consulting a doctor. Pregnant women who come into contact with someone infected should seek medical advice. 📚 Source: Centers for Disease Control and Prevention – Fifth Disease 🌟 When Should You Seek Medical Help? While many childhood rashes are not serious, some signs should prompt a visit to the doctor: 📚 Source: Mayo Clinic – Skin Rash in Children 💬 Final Thoughts Most childhood rashes are harmless and resolve with minimal intervention. However, it’s important to keep an eye on the severity, appearance, and accompanying symptoms. If you’re ever unsure about a rash or concerned about your child’s health, don’t hesitate to consult your paediatrician. Early intervention can ensure that any potential health issue is addressed promptly.

May 30, 2025
Parenting Hub

Hydration for Kids: More Than Just Water – Creative Ways to Keep Them Drinking

Water is essential for life, and we all know it’s important for kids to stay hydrated—but let’s face it, getting them to drink enough can be a challenge! With their busy schedules, active lifestyles, and preferences for sugary drinks, it’s easy for hydration to fall by the wayside. But don’t worry! There are plenty of creative and fun ways to encourage your little ones to drink more water—and make hydration feel like an enjoyable experience. Let’s explore some simple, clever ways to keep your kids hydrated beyond the regular cup of water. 🧃 Why Hydration is Crucial for Kids Staying hydrated isn’t just about quenching thirst. Proper hydration: However, kids may not always be aware of their thirst, or they might prefer a juice or sugary drink instead. That’s where creative ideas come in to keep them sipping water regularly. 📚 Source: National Institutes of Health – Hydration and Health 💦 Creative Hydration Ideas 1. Infused Water: Flavour Without Sugar Add some excitement to plain water with fun fruit or herb infusions. Try combinations like cucumber and mint, or strawberry and lemon. Try this: Let your child choose their own fruits or herbs and watch them become excited about their “custom water”! 2. Colourful Ice Cubes Make hydration fun by freezing fruits, herbs, or juice into ice cube trays. When the ice cubes melt, they’ll add a colourful twist to plain water. Pro tip: Use berries, mint, or citrus zest for a burst of colour and flavour! 3. Water Bottles with Fun Designs Let your child choose a cool, personalised water bottle that they’ll want to carry everywhere. Sometimes, the right bottle can make all the difference. Bonus: Some bottles even have times marked on them to help kids keep track of their water intake throughout the day. 4. Make Smoothies Smoothies are a delicious way to hydrate and pack in some nutrients. Blend fruits, leafy greens, and water or yogurt into a fun, drinkable snack. Try this: A simple fruit smoothie made with berries, spinach, and a splash of coconut water is a great hydrating treat. 5. Add Coconut Water to the Mix Coconut water is a natural alternative to sugary drinks. It’s packed with electrolytes and is super hydrating. Try this: Serve coconut water on its own or mix it with fruit juice for a tropical drink. 6. DIY Water Popsicles Make your own healthy popsicles by freezing water mixed with fruit pieces. These are perfect for hot days and double as a tasty treat. Pro tip: Use a fun popsicle mould to make the experience even more exciting. 7. Veggie Water For kids who aren’t fans of fruit-infused water, why not try veggies? Cucumber, celery, and even carrot can add a subtle, refreshing flavour to water. Try this: Add thin cucumber slices and let the water sit for a few hours to soak up the flavour. 8. Make Hydration a Game Encourage your kids to drink water by turning it into a challenge. For example, see who can drink a glass of water first, or make up a reward system for drinking enough during the day. Bonus: Use a fun hydration tracker chart to mark off glasses as they go, and offer small rewards for meeting goals. 9. Serve Water with a Straw For younger children, using a fun, colourful straw can make drinking water more appealing. They may be more willing to drink if it feels like a special treat! Pro tip: You can even find eco-friendly straws in fun shapes to encourage sipping. 10. Hydrating Snacks Incorporating foods with high water content can also help keep your kids hydrated. Watermelon, cucumbers, oranges, and strawberries are all hydrating snacks that provide a delicious source of water. Try this: Pack a small container of chopped watermelon or cucumber slices as a snack to go with their meals. 🧑‍⚕️ How Much Water Does Your Child Need? It can be tricky to know exactly how much water is enough. As a general rule: These are general recommendations and can vary based on activity levels, climate, and individual needs. 📚 Source: American Academy of Pediatrics 💡 Final Thoughts Hydration is crucial for kids’ health and well-being, and it doesn’t have to be boring! By incorporating these creative and fun ideas, you can help your child develop healthy hydration habits that will stick with them for life. The key is making drinking water an enjoyable part of their day, and with a little creativity, you’ll have them sipping happily in no time!

May 29, 2025
RediscoverDairy

Why dairy for all-day focus and energy

We all know how it goes. It’s another crazy-busy day, and just when we need sharp focus and steady energy, we start to feel that dull slump coming on. Suddenly, we’re reaching for an extra-strong coffee or something sweet for a desperate pick-me-up. This might help for a moment or two, but that quick fix often leads to your slump becoming a full-blown crash. According to Maretha Vermaak, Registered Dietitian at Rediscover Dairy, what we need here is a shift in mindset. “Instead of turning to caffeine or sugar as a fast but empty remedy, we could be eating in a way that supports sustained energy,” she says. “Sustained energy is critical for everyday focus, performance, appetite control and balanced nutrition. When your energy is properly balanced, you’re less likely to experience dips in concentration or fatigue. You also reduce cravings for quick-fix snacks and overeating. We achieve sustained energy through both our daily lifestyle habits and our food choices. Certain foods such as high fibre, complex carbohydrates, good quality protein and nutrient-rich dairy play a vital role in naturally sustaining our energy over the busiest of days.” How to fuel yourself for longer The first step to achieving steady energy is smart eating habits. If you often experience energy slumps and crashes, you might reconsider having the three traditional meals a day. Instead make smaller, more frequent micro-meals using nutrient-rich ingredients a daily habit. Look for ways to be active as often as possible on working days, by taking the stairs, a break for stretches or a quick walk to refresh your mind and help regulate your energy. The second step is to choose the right mix of foods by making tasty combinations of  nutrient-rich foods to slow your digestion, leaving you full for longer and helping your energy to last longer. For example: Dairy’s important role in sustained energy Milk, yoghurt, maas and cheese naturally provide the nutrients that help keep energy levels stable. Maretha explains, “The high-quality protein in dairy, which is so important to building and repairing your body, also slows digestion and helps you feel full. The carbohydrates in dairy have a low Glycaemic index (GI), while dairy’s unique spectrum of vitamins and minerals such as magnesium and calcium support energy metabolism. This means that dairy foods help slow down the release of energy into your bloodstream and keeps it steady for longer. Dairy products are excellent grab-and go snacks. Flavoured milk, smaller portions of milk and maas (500 ml), yoghurt and drinking yoghurt can all be enjoyed on the run.  Easy dairy-based snack ideas to keep you going include: Maretha adds, “The idea is to combine a dairy food with fibre-rich and/or some healthy fats to make a smart snack that gives you sustained energy.” Avoiding the day’s energy highs and lows Sugary snacks and drinks, as well as refined, processed carbs cause a rapid spike in your blood sugar. This is a significant concern for people who are diabetic or pre-diabetic, but it’s not actually good for anyone if it’s a regular habit. Do your best to avoid foods and drinks with sugar listed as one of the first three ingredients on the label. Remember that sugar as an ingredient goes by many names including dextrose, corn syrup, sucrose, maltodextrin and fructose.  Maretha says, “Sweets, chocolates, fizzy drinks and refined baked goods may give you a short-term energy boost and an overload of simple sugars. They  often leave you feeling more tired and hungry later. The rollercoaster of energy highs and lows throughout the day impacts not just on your body, but your mental performance and emotional well-being. When it comes to energy, slow and steady truly wins the day.” On 1 June 2025, World Milk Day offers a global moment to appreciate the many benefits of affordable and accessible milk and dairy. So, whether you’re packing a lunchbox, needing a midday brain boost or recovering from an evening workout – milk, maas, yoghurt and cheese are there to help you not only go the distance, but to find that prized balance in your everyday life. For dairy ideas and recipes join the Rediscover Dairy Facebook page: www.facebook.com/RediscoverDAIRY

May 28, 2025
Parenting Hub

Iron It Out: Tackling Rising Anaemia Amongst Teens in SA

Why awareness, prevention and treatment around low iron stores and anaemia are crucial for adolescents, teens and young adults Anaemia cases have risen dramatically around the world over the past decade and it has become increasingly apparent that young people are amongst those most at risk. According to the World Health Organisation (WHO), anaemia affects nearly one-quarter of the world’s population, with adolescent girls being particularly vulnerable. In Africa, the prevalence of anaemia amongst teenagers has increased by nearly 15% in the past decade, with rates in sub-Saharan Africa among the highest globally at approximately 40% of adolescent girls.  Factors such as poor nutrition, heavy menstruation, increased physical activity, rapid growth and stress are some of the factors that experts cite as causing this spike of low iron stores and anaemia amongst teens. Patients suffering from anaemia will experience impaired energy levels, decreased cognitive function, and a decline in their overall well-being. In severe cases, extreme iron deficiency anaemia can lead to life-threatening complications, increasing the risk of heart failure and can weaken other vital organs. For school-goers, both male and female, low iron stores and/or anaemia can have a profound impact on memory, concentration and academic performance – and the simple reality is that these issues can be rectified through diet, appropriate supplementation and, where necessary, iron infusions.  IRON IT OUT is a new awareness campaign which launches this month. Developed by Sister Karin Davidson of the Cape Town Infusion Centre and Sister Pippa Hime of The Infusion Room, the campaign is a direct response to the dramatic increase in incidences of low iron stores and anaemia in teenage girls and boys seen in the sisters’ practices.  Together, Sisters Davidson and Hime have developed their framework of reaching teens through their Iron It Out campaign where they will provide an open and engaging forum for young people to learn about the symptoms of low iron stores and/or anaemia, how to prevent the condition, and importantly how to advocate for themselves with their caregivers and healthcare providers. “Iron deficiency anaemia is a silent epidemic robbing teens of their energy, focus, and potential. What makes it worse is that it’s entirely preventable and treatable with proper awareness and intervention,” says Sister Davidson. “Our mission is to equip young people with the knowledge and resources to take control of their health and future.” “Low iron stores and anaemia are often straightforward to rectify, but it requires testing. That’s what we are encouraging young people to advocate for – to ask their parents, their GPs and their local clinics to screen for anaemia and to keep speaking up,” says Sister Hime.  NOTE SYMPTOMS – CHECK STATUS “We say to all our patients – teens or otherwise – ‘fatigue and exhaustion are not normal’,” says Sister Hime. Other common and often overlooked symptoms of low iron stores and/or anaemia include mental fatigue, mouth ulcers, hair loss, headaches, poor sleep, paleness, shortness of breath, brittle nails, pica (craving non-foods), restless legs and cold intolerance.  “We know that low iron stores can contribute to depression and anxiety as well as impaired cognitive functioning – ultimately we are on a mission to help teens improve their quality of life so they can feel their best and do their best in every area of their lives,” adds Sister Davidson.   FIRST-PERSON SUCCESS STORIES “Before learning about iron deficiency, I thought being constantly tired was just part of being a teenager,” says Jemma, now 21, “I asked my mom to have me tested and we were shocked at the results – it turned out I was severely anaemic. I’ve since had an infusion and now I understand my body so much better. I know how to keep my iron levels up through proper nutrition, health checks and when required supplementation.” It’s these kinds of first-person accounts and the very real results seen in their practices that spurred on the pair to create the Iron It Out campaign. Between them, Sisters Davidson and Hime have over 20 years of expertise in this crucial field of healthcare and have built an impressive database of success stories through interventions and improved long-term management.  The Iron Out campaign includes: By collaborating with schools and empowering learners with information they need to advocate for their health, the Iron It Out campaign hopes to make a significant contribution to improving future health outcomes, overall quality of life, as well as improved academic and sporting performance for local teens. With plans to roll out the campaign nationally, Sisters Davidson and Hime are on a mission – intent on helping create a better and healthier future for many more South African teenagers.  SIGN UP TODAY – IT’S 100% FREE Know a school or organisation that would benefit from engaging in the Iron It Out campaign? email [email protected] or [email protected] to enquire and to book a workshop. 

May 27, 2025
Parenting Hub

The Family Flu Plan: What to Do When Everyone Gets Sick

The sniffles start with one child. Then it’s your partner. Next thing you know—you’re sneezing too. Welcome to flu season, family edition. When everyone gets sick at once, it can feel like parenting on expert mode. But with a little planning (and a lot of tissues), you can survive the chaos with your patience—and family—intact. Here’s how to prep, manage, and recover when the flu takes down the whole house. 1. Know the Signs Early The flu often comes on fast with: Kids may also experience vomiting or diarrhoea. The earlier you spot the signs, the quicker you can act—and maybe even slow the spread. 🩺 Tip: Visit a doctor early for diagnosis and treatment options. 📚 Source: NICD South Africa – Seasonal Flu Guide 2. Create a Sick Station Set up a designated “flu zone” with everything you’ll need: Having essentials in one spot helps reduce the spread and stress when everyone’s running low on energy. 3. Manage the Schedule (and Lower Expectations) When the flu hits, it’s okay to cancel plans, pause schoolwork, and leave the dishes for later. Focus on: 💡 Rotate naps if possible. Tag-team with your partner or a family member so everyone gets some downtime. 4. Disinfect Daily Germs love to linger. Wipe down shared surfaces like: Wash bedding and towels frequently. If possible, assign each person their own set of supplies (towels, cups, etc.) for the duration. 5. Keep Kids Comfy Sick little ones need more TLC than usual. Make them feel safe with: If they’re cranky or clingy—totally normal. Comfort is the priority now. 6. Don’t Forget Yourself If you’re sick too, you must rest and recover. The house won’t fall apart if you nap. Accept help from others, and if that’s not available, do the bare minimum—hydration, rest, and love. 😴 Self-care isn’t a luxury when you’re ill—it’s survival. 7. Rebuild Slowly After Recovery Once the fever breaks and everyone is on the mend, don’t rush back into full activity. The flu zaps energy and can leave lingering fatigue for days. Take it slow: 8. Prep for Next Time Once your household is flu-free, take notes: Stock up on essentials before flu season returns: vitamins, tissues, cleaning supplies, and paracetamol. And consider getting the whole family vaccinated next season. 💉 Flu vaccine tip: It’s recommended for all children over 6 months and adults, especially those with underlying health conditions. 📚 Source: World Health Organization – Influenza Facts Helpful Resources Final Thought The flu may knock the whole house down—but with a plan, it doesn’t have to take your sanity too. Prep what you can, show yourself grace, and know this: even sick, you’re still doing an amazing job.

May 22, 2025
Parenting Hub

Common Childhood Allergies: What to Watch For & How to Manage

Childhood allergies are on the rise, affecting an increasing number of children worldwide. From food allergies to environmental triggers, understanding the signs of allergies and knowing how to manage them is essential for keeping your little one safe and comfortable. Here’s what you need to know about the most common childhood allergies, their symptoms, and practical solutions to manage them. What Causes Childhood Allergies? Allergies occur when the immune system mistakenly identifies harmless substances as harmful. These allergens can trigger a range of symptoms, from mild reactions like sneezing and itching to severe reactions like anaphylaxis. Some common causes of childhood allergies include: While allergies can’t always be prevented, early recognition and proper management can reduce the severity of symptoms and improve your child’s quality of life. Common Childhood Allergies & Their Symptoms 1. Food Allergies Food allergies are among the most common in children, with peanuts, eggs, milk, and shellfish being the leading culprits. Symptoms can range from mild to severe, and sometimes they appear within minutes of eating the allergen. Symptoms: Management: 2. Environmental Allergies Environmental allergies, also known as seasonal allergies or hay fever, are triggered by airborne allergens like pollen, dust mites, mould, and pet dander. These allergies are especially common during certain seasons, such as spring and fall. Symptoms: Management: 3. Skin Allergies (Eczema, Hives) Eczema (atopic dermatitis) is a common skin condition in children, causing red, itchy patches on the skin. Hives (urticaria) are raised, red welts that appear on the skin due to allergic reactions. Symptoms of eczema: Symptoms of hives: Management: 4. Insect Sting Allergies Some children are allergic to insect stings, such as from bees, wasps, or ants. A severe allergic reaction (anaphylaxis) can occur after a sting, leading to swelling, difficulty breathing, and even loss of consciousness. Symptoms: Management: 5. Medication Allergies Some children may develop allergies to medications, such as antibiotics or vaccines. Reactions can range from mild rashes to more serious complications, including anaphylaxis. Symptoms: Management: How to Manage Childhood Allergies: Practical Tips 1. Know the Signs: Early recognition of allergy symptoms is essential for effective management. Keep track of your child’s symptoms and triggers, and consult with your paediatrician if you notice any recurring signs of an allergic reaction. 2. Keep an Allergy Action Plan: Work with your healthcare provider to develop an allergy action plan that outlines what to do in case of a reaction, including when to use medication or seek emergency care. Make sure everyone involved in your child’s care is aware of this plan. 3. Educate Your Child: As your child grows, educate them about their allergies and how to manage them. Teach them how to identify symptoms and ask for help when they need it. This empowers them to take responsibility for their health. 4. Create an Allergy-Friendly Environment: Minimise allergens in your child’s environment by using air purifiers, cleaning frequently, and creating allergy-free zones. For food allergies, ensure that your home, daycare, and school are aware of your child’s restrictions. Final Thoughts While childhood allergies can be challenging, with the right knowledge and management strategies, you can help your child lead a healthy, happy life. Early diagnosis, proper treatment, and preventative measures are key to keeping allergies under control. By being proactive and staying informed, you can ensure your child stays safe from common allergens. Sources:

May 19, 2025
Bonitas – innovation, life stages and quality care

Helping your child grow and learn

The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. The first year: how can I help? There are many ways you can help your baby grow and learn during their first year of life.Here are some ideas to get you started: Love, hold and care for your baby Respond to your babies needs and cries Talk, read and play with your baby Daily tummy time Set limits and redirect their attention when needed- they are too young to understand good and bad at this age. Years 1 to 2: how can I help? There are many ways you can help your 1 to 2-year-old grow and learn.Here are some ideas to get you started: Be patient! Give your child plenty of rest and quiet time Allow safe and appropriate independence School-aged children: how can I help? School-aged children are learning to think more logically, but they still need a lot of direction from their parents. Here are some ideas to help your school-aged child: Let them learn from their accomplishments and mistakes, but continue to provide unconditional support and direction Use firm and consistent rules explained simply, clearly and gently Self-esteem is fragile at this age: be encouraging and positive Involvement in sports can be a great way to stay healthy and promote activity, not exercise If your child is dealing with bullying, listen to their fears and create a concrete plan to stop the bullying immediately.  Talking to their teachers and the school can be very instrumental Sex education begins in elementary school; use your child’s cue to determine what they should know and when

May 19, 2025
Parenting Hub

Lunchbox Inspiration: Healthy, Fun Ideas Even Picky Eaters Will Love

As a parent, packing a lunchbox for your child can feel like an uphill battle, especially when your little one is a picky eater. The good news? You don’t have to compromise on nutrition or creativity! With a few simple tricks and fun ideas, you can turn mealtime into something exciting that even the fussiest eater will look forward to. Here’s how to make your child’s lunch healthy, fun, and packed with the nutrients they need to fuel their day. 1. Bento Box Style Lunches A bento box isn’t just for sushi—it’s a fun and interactive way to serve a balanced lunch. By compartmentalising different food groups, you can introduce new flavours without overwhelming your child. You can include: 2. Wraps with a Twist Wraps are an easy way to pack in veggies and protein. But for picky eaters, it’s all about the presentation. Try these fun variations: Tip: Use colourful ingredients like red peppers, spinach, and yellow cheese to make wraps visually appealing. 3. Homemade Snack Packs If your child prefers finger foods, create a “snack pack” with a variety of bite-sized options that they can dip or mix together. Here are some healthy snack pack ideas: Snack packs are a great way to ensure variety while making sure your child gets a range of nutrients. 4. Smoothie Jars or Pouches If your child isn’t in the mood for solids, smoothies are an excellent option! You can pack a nutrient-rich smoothie in a jar or reusable pouch. Consider combining: Blend it up in the morning, and you’ve got a healthy drink that’s fun and portable. The best part? You can switch up the flavours so it never gets boring! 5. Fun Shapes & Colours Kids love things that are fun and colourful, so don’t be afraid to get creative with your presentation! You can turn simple ingredients into works of art by using cookie cutters to shape sandwiches, fruits, or cheese. Some ideas include: When food is visually appealing, it can pique your child’s curiosity and encourage them to try something new! 6. Let Your Kids Be Involved One of the best ways to get a picky eater excited about their lunchbox is to involve them in the process. Let your child pick out their fruits, vegetables, and proteins at the store. You can even let them help pack their lunch—this increases their sense of ownership and makes the meal more exciting for them. Healthy Substitutes for Junk Food Sometimes, kids crave junk food—so why not offer a healthier alternative that they’ll love just as much? Here are some ideas: By swapping out processed snacks with homemade treats, you’ll know exactly what’s going into your child’s body, and they’ll still feel like they’re indulging. Pro Tip: Keep It Simple! Don’t overthink lunchbox packing. With a little creativity, you can offer nutritious, easy-to-make options without spending hours in the kitchen. A few simple swaps can turn a mundane meal into a fun, colourful, and healthy experience your child will love. Final Thought Packing a healthy lunch for your picky eater doesn’t need to be stressful. With a little planning, creativity, and an understanding of your child’s preferences, you can provide them with nourishing meals that are both fun and full of flavour. Remember, it’s about variety, fun shapes, and letting them explore new tastes. Before you know it, they’ll be asking for more! Sources:

May 14, 2025
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