Expert Advice from Bonitas Medical Fund
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.

October 6, 2025
Bonitas – innovation, life stages and quality care

What is abdominal separation and how do I deal with it?

Abdominal separation or diastasis recti is the separation of the two parallel bands of muscle in your belly. This is common in pregnant women, and luckily often heals on its own, or with the help of exercises,  after pregnancy. This condition is not only experienced by pregnant moms, but also by men, as well as women who’ve never been pregnant. You may be wondering how you’d know if you have abdominal separation,  how to tell if it’s bad and what you can do to help your tummy return to normal. How do I know if I have diastasis recti? If your muscles have separated, you may notice a bulge in your abdomen where the two muscles have pulled apart. In addition to this, you may notice a sore lower back, constipation and bloating. Women who are expecting multiples or women who have been pregnant more than once (especially if the pregnancies are close together) are more likely to experience muscle separation. There is a way you can check if you have diastasis recti yourself. Lie flat on your back and then sit up slightly, engaging your core muscles. Put your fingers just above your belly button on the middle of your stomach. If you feel like the gap between your fingers is more than three fingers, then you probably have diastasis recti. However, this is not an exact science but rather a way to gauge if you may have a problem. How can I correct my diastasis recti? If you have a smaller separation, it may go away on its own or with the help of exercises, however, bad cases may need the help of a physio or even surgery. If you have a gap, chances are it’ll close up one or two months after birth. However, certain exercises may help the gap close up quicker. That being said, be careful of what exercise you do, some fitness practices make it worse. If you are worried about it, it’s best to talk to a health care professional and they can help you make the best choice for you and your body.

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

Why contraception should be treated like any other preventive health measure

While flu shots, pap smears and blood pressure checks are the preventative measures we more readily associate with preventive healthcare, contraception should feature just as prominently on that list, yet it is still often considered an ‘optional extra’. According to a recent study, about 49% of all pregnancies in low- and middle-income countries are unintended. In South Africa, more than half of pregnancies are reported as unintended, with about 20% unwanted and 35% mistimed. Dr Themba Hadebe, Clinical Executive at Bonitas, says that the public must become more informed on the importance of it. ‘Contraception must be recognised as a core part of preventive medicine, because it directly reduces maternal complications, unsafe abortions and the social and economic strain that unplanned pregnancies place on families.’ This year’s World Contraception Day, themed ‘A choice for all. Freedom to plan, power to choose’, is a reminder that the conversation on reproductive health cannot exclude the topics of prevention, choice and empowerment. Tackling barriers to access Despite its proven benefits, contraception remains out of reach for many South Africans. Barriers such as cost, limited availability in certain regions, stigma and misinformation continue to prevent people from making informed choices about their reproductive health. Dr Hadebe notes that making contraception a more prominent part of preventive healthcare starts with knowledge and support. ‘For our members, normalising contraception as preventive medicine means providing clear information and, of course, easy access to the benefits they are entitled to. The more people understand their options and how to use them effectively, the more confident they can be in making decisions about their health and their futures.’ For medical scheme members in particular, contraception should never be seen as an out-of-pocket luxury. At Bonitas, all women up to the age of 50, have access to contraceptives alongside other preventive measures such as wellness screenings and check-ups. In this way, individuals can make proactive choices that protect both their health and financial wellbeing. Normalising contraception as routine care ‘Preventative care should not only be viewed as the notion of keeping illnesses at bay, but rather as a means for empowering people to make decisions that keep them healthy and secure,’ says Dr Hadebe. ‘This includes reproductive health, which is central to overall wellness.’ This year’s World Contraception Day calls for contraception to be viewed and treated as routine healthcare. When placed alongside the already normalised forms of preventative care, contraception becomes less stigmatised and more widely accepted as part of the everyday health toolkit. This has a number of positive ripple effects, namely reducing maternal risks, as well as empowering women and their families to make informed decisions about their own reproductive health. 

September 26, 2025
Bonitas – innovation, life stages and quality care

Postpartum bleeding – what is normal?

Giving birth to your baby after 9 months can be a relieving, beautiful and exciting experience. Postpartum your body will still be going through adjustments for a while, and as you care for your new baby, you’ll need to remember to take care of yourself as well. Postpartum bleeding, also known as lochia, is normal after both vaginal and c-section births, however, it is best to know what is and isn’t common in post birth bleeding. Normal postpartum bleeding Lochia is similar to menstruation in the way in which it is made up of blood and tissue, it’s just heavier and longer lasting – it should stop between 4 and 6 weeks after giving birth. Initially, your bleeding will be heavy. This first phase of postpartum bleeding is known as lochia rubra and you’ll experience this in the first 3 to 4 days. Bleeding will be red to reddy brown and you may have small clots. In the next few days after birth your lochia will decrease in volume. Lochia serosa lasts 4 to 10 days and during this period your blood will darken in colour and become more watery. Blood clots should get smaller and disappear. Finally you’ll experience lochia alba, which usually lasts about another 1 to 2 weeks, but can be up to 28 days. Discharge will be yellowy white in colour, you may see pinkish or brown stains on some days. There should be no smell other than what you would experience during a normal period – a strong odor can be a sign of an infection. When to reach out to your doctor Even though lochia is normal, if you are bleeding heavily this can indicate that you have a postpartum haemorrhage. If your bleeding is heavy a week after birth, you experience fever or chills, a tender abdomen or foul-smelling discharge, you’ll need to seek medical assistance.

September 22, 2025
Bonitas – innovation, life stages and quality care

New Dad’s roles

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. Know that it’s normal to have fears – there is no simple way to prepare for parenthood and all new parents (yes Moms too!) have some concerns or fears about their new role. Learn as much as you can about your baby’s daily routine and offer to help out with activities you are comfortable doing. Make “Daddy Time” a special time every day by spending one-on-one time talking, reading or singing to the baby – work with Mom to build these activities into the daily routine. Offer to attend your baby’s doctors’ visits whenever possible – it helps you learn about your baby and provides a second set of ears to hear what the doctor has to say. Be actively involved in providing a safe environment for the baby – help keep an eye out for safety hazards. Make sure your baby is never exposed to second-hand smoke and has a drug free place to live. Be gentle with the baby – never shake your baby or toss them in the air. Be mindful of how you talk and act around the baby – a gentle voice and kind gestures are always best. Support from Mom to Dad 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. Ask Mom to teach you to do things you may not know how to do yet – this way you can help out and support her as you learn about your new baby. Once you’re comfortable, offer to watch the baby so Mom can get some extra rest – this gives you time with the baby while supporting Mom as well. Take care of yourself, get regular check-ups and exercise daily – work to stay healthy for the newest member of the family. Set a good example and keep smoking and drugs out of your baby’s home. Talk with Mom about how she feels about herself after her pregnancy – she may need your support and encouragement to resume intimacy and sex since things like her self-image and her body may have changed. Treat Mom to small gifts and simple gestures that tell her that you care about her – these will help her understand that she is still special to you even if she is feeling tired and her self-image has changed. Emotional aspects for Dad 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. Especially in the first few weeks after birth, use compassion when dealing with both Mom and baby. They both have just been through a difficult experience and your compassion will go a long way in supporting them as they move into the next part of their journey. You may often find yourself in new and challenging situations where you have the choice to either laugh or cry – choose humour, it helps everyone survive and thrive during challenging times. Life doesn’t always prepare us for our role as a parent so as a new Dad you will often find yourself in new situations with no rulebook – rise to the occasion by using your creativity and imagination to overcome new challenges. Remember that patience is a virtue – this is especially true when you have a newborn, so remember to slow down, take a deep breath and relax before you react to trying situations. Always keep in mind that much of what you are doing in the early days after the birth of your baby is a form of service for both baby and Mom – don’t see it as a negative, rather see it as a time for you to develop a new leadership role as you offer yourself in service to others. Dad comforting a crying baby 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. As a first step, always make sure your baby has been fed and changed and that they are comfortable – if so then go on to the next steps to soothe them. Swaddling: holding a baby close can help them feel more secure, so snuggle them in a soft blanket. Side/Stomach: holding your baby on their side or stomach may help calm them. Shhh: making this noise often helps sooth your baby. Sucking: is very comforting for your baby, so if it’s not feeding time, give them a pacifier to suck on. Swinging: gentle movement is often soothing to a baby, so gently rock them in your arms or put them safely in an infant swing. Remember that even though it may be frustrating, it’s important for you to be patient and gentle with your baby. Use this time to bond with your baby and allow Mom a much-needed break from her role as a caregiver. Getting Dad involved 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. Talk with Dad about his thoughts, feelings and concerns regarding his role in caring for your newborn – this will help you understand his comfort level. Get Dad involved in your baby’s care – he may need help in learning how to hold the baby or change diapers so include him in as many of the day-to-day activities as you can. Have Dad help with a night feeding when possible – if you are breast feeding consider pumping a feeding ahead so he can take one feeding for you during the night. Have him talk, read or sing to the baby every day – build these activities into your baby’s daily routine. Involve Dad in doctors’ appointments whenever possible. Ask Dad

September 15, 2025
Bonitas – innovation, life stages and quality care

Reasons why your baby is crying

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. If your baby is crying, the first step is trying to figure out the reason.  Some of the most common reasons why a baby is crying are: Hunger is usually the first thing you should think of – they may give other signs first like rooting, fussing, smacking their lips and putting their hands to their lips. A dirty diaper – many infants don’t like a wet or dirty diaper, so changing their diaper when they cry is a simple thing you can do to help calm them. In need of sleep – babies may not just nod off to sleep when they are tired, they may get fussy and cry, so after feeding and changing diapers you may want to try soothing activities like finding a quiet place, holding them close and rocking them to help them get to sleep. Wanting to be held – babies like to be cuddled, so if you have tried all of the above tips without success it could be that your baby just wants you to hold and cuddle them; also talk in a soft voice or sing softly. Tummy troubles – babies can develop gas pains, colic, constipation, milk allergies and other conditions that make them cry; if this happens often talk with your doctor about ways you can soothe their tummy. Needing to burp – a trapped gas bubble in your baby’s stomach can make them uncomfortable, so if they are crying after a feeding, try burping them to see if that helps. Additional reasons are mentioned in the following tip. Additional reasons why your baby is crying 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. In addition to the reasons mentioned in the previous tip, the following are reasons why your baby may be crying: Temperature troubles – babies will often cry if they are too cold, this may happen when you are changing them or washing them; it can also happen if they are too hot, though this is less common. Little irritations – babies are very sensitive to small discomforts like a hair wrapped around a finger or toe, scratchy clothing or being placed in the wrong position, so look for little discomforts if the big things don’t appear to be the cause of their distress. Teething – newborns don’t have teeth coming in but sometimes their teeth will move around under the gums causing them discomfort; their teeth won’t usually start to come in until they are about 4-7 months; a cold washcloth and gentle pressure on their gums may be soothing. Over stimulation – newborns can’t always process all the things that are going on around them, so if you think your baby may be suffering from too much stimulation take them to a quiet spot away from bright lights, hold them close and soothe them until they can calm down. Not enough stimulation – some babies are outgoing and like to see what’s going on around them, so if you think this is your baby’s issue try carrying them in a sling, front carrier or backpack so they can get the extra stimulation they need. Not feeling well – if you’ve met all your baby’s basic needs and they are still crying and fussy they could be coming down with something, so keep a close eye on them, check their temperature if you think they might have a fever and contact your doctor if needed. Things to try to comfort a crying baby 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. Sucking is soothing for a baby and can lower their heart rate and relax their stomach, so give them a pacifier or a clean finger to suck on when nothing else seems to stop their crying. Babies are used to being warm and secure in the womb so when all else fails try imitating that experience by swaddling them and holding them securely or carry them with you in a sling. Some babies respond well to sound and movement, so try putting on some music and dancing with them – gently of course! Try white noise – often babies like noises that mimic the whooshing sounds they heard before they were born, so try running the vacuum cleaner, a fan or the water faucet or use a recording of a water fountain, a gurgling stream or waves. A change of scenery can sometimes help, so dress your baby appropriately and step outside your front door; walk around slowly and talk in a soothing tone. Get them moving – babies like motion so try carrying them around or take them for a ride in the stroller or the car; sometime this will work when nothing else seems to help. Massage may be helpful for some babies – don’t worry about knowing the right movements, just try a soft, gentle massage in a warm place free from drafts. Start all over again – sometimes it’s helpful just to start at the top of the list again; change their diaper, hold them close, feed them if their hungry and see if something works the second time around. If you ever think your baby is in distress because of a health-related issue don’t hesitate to contact your doctor. No question is ever “dumb” if it involves the wellbeing of your baby! Feeling frustrated when a baby won’t stop crying 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. Keep in mind that crying won’t hurt your baby, they may just need a release so let them cry. Put your baby down and let

September 8, 2025
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Parenting Hub

Spring’s Hero Salad: Fresh, Filling & Full of Flavour

As Spring makes its welcome return, so does the craving for meals that are light yet satisfying – and our eye candy Mushroom Crispy Rice Salad delivers on all fronts. It’s the kind of dish that fills you up, not out – packed with fresh herbs, crunchy greens, golden crispy rice, and umami-rich mushrooms, all tied together with a punchy dressing.  Perfect as a vibrant main or a standout side, this salad is a celebration of texture, health, and seasonal eating – ideal for spring menus, fun lunches or  a weekday dinner  Mushroom Crispy Rice Salad Serves 6 Ingredients: Dressing: Crispy rice: Salad: *Gochujang is a spicy, fermented chilli paste used in Korean cuisine. It is readily available at all Asian supermarkets as well as Woolworths, Checkers, Yuppiechef and a lot of online retailers e.g. Faithful to Nature. Method: For the dressing: For the crispy rice: For the salad: Assemble dressed salad on a large serving platter. Plate lettuce leaves alongside the chopped salad. Scatter with peanuts and serve with lime wedges on the side and enjoy!

October 8, 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.

October 6, 2025
Aphrodite’s Garden

Embracing the Journey: Puberty, Periods & the Period Support Gift Set

Growing up is a beautiful journey, and one of the most important milestones in a girl’s life is the beginning of her menstrual cycle. While this transition into womanhood can feel exciting, it may also bring uncertainty, new emotions, and physical changes. That’s why understanding your body — and having the right support — makes all the difference. At Aphrodite’s Garden, we created the Period Support Gift Set to nurture tweens and teens through this special stage. But before we explore what’s inside, let’s talk about the signs of puberty, PMS, and the first menstrual cycle. Signs of Puberty: What to Expect Puberty usually begins between ages 8 and 13, though it can vary. Here are some common changes young girls may notice: These are all natural signs that the body is preparing for menstruation. Signs of PMS (Premenstrual Syndrome) PMS can begin even before a girl’s first period and often shows up a few days before bleeding starts. Common symptoms include: Knowing these signs helps girls understand that their period is on its way, giving them time to prepare emotionally and physically. Signs of the First Period (Menarche) The first menstrual bleed — called menarche — usually happens about 2–3 years after breast development begins. Signs that the first bleed may be approaching include: When the first bleed arrives, it may be light spotting or a gentle flow. Having pads and supportive care ready makes this experience more comfortable and empowering. The Aphrodite’s Garden Period Support Gift Set To ease this journey, we designed a nurturing all-in-one bundle: This set is more than just products — it’s a thoughtful introduction to womanhood that combines comfort, care, and confidence. Why This Matters Periods should never feel shameful or scary. With the right knowledge, tools, and care, girls can embrace this natural transition with confidence. The Period Support Gift Set makes the perfect first-period gift or care package, not only easing physical discomfort but also helping young women understand and celebrate the changes in their bodies.

October 3, 2025
Bonitas – innovation, life stages and quality care

What is abdominal separation and how do I deal with it?

Abdominal separation or diastasis recti is the separation of the two parallel bands of muscle in your belly. This is common in pregnant women, and luckily often heals on its own, or with the help of exercises,  after pregnancy. This condition is not only experienced by pregnant moms, but also by men, as well as women who’ve never been pregnant. You may be wondering how you’d know if you have abdominal separation,  how to tell if it’s bad and what you can do to help your tummy return to normal. How do I know if I have diastasis recti? If your muscles have separated, you may notice a bulge in your abdomen where the two muscles have pulled apart. In addition to this, you may notice a sore lower back, constipation and bloating. Women who are expecting multiples or women who have been pregnant more than once (especially if the pregnancies are close together) are more likely to experience muscle separation. There is a way you can check if you have diastasis recti yourself. Lie flat on your back and then sit up slightly, engaging your core muscles. Put your fingers just above your belly button on the middle of your stomach. If you feel like the gap between your fingers is more than three fingers, then you probably have diastasis recti. However, this is not an exact science but rather a way to gauge if you may have a problem. How can I correct my diastasis recti? If you have a smaller separation, it may go away on its own or with the help of exercises, however, bad cases may need the help of a physio or even surgery. If you have a gap, chances are it’ll close up one or two months after birth. However, certain exercises may help the gap close up quicker. That being said, be careful of what exercise you do, some fitness practices make it worse. If you are worried about it, it’s best to talk to a health care professional and they can help you make the best choice for you and your body.

October 1, 2025
Parenting Hub

When it comes to Breast Cancer, everyone’s journey matters

Our annual  Power of Pink campaign shares the load of breast cancer survivors in need For well over a decade, the South African Mushroom Farmers’ Association (SAMFA) and Pick n Pay have collaborated in the Power of Pink campaign to raise funds for the Reach for Recovery (RFR) Ditto Project. R1 from every pink punnet of mushrooms sold during October at PnP stores goes directly to the RFR programme, which provides low-income breast cancer survivors with reconstructive breast prostheses. Losing a breast is devastating These are important dignity and body image aids for women who have had to undergo mastectomies in South African state hospitals and have no medical aid to help with breast reconstruction.  The loss of a breast can be psychologically devastating. “It’s a very personal wound that often changes a woman’s perception of her femininity, self-worth and sense of belonging,” explains Stephné Jacobs, RFR National Chairperson.  The silicone breast moulds are colour, shape, size and even texture matched to each survivor and individually fitted by the dedicated and compassionate RFR volunteers.  RFR volunteers, all breast cancer survivors themselves, care compassionatelyThese women, all breast cancer survivors themselves, are also able to visit and support many more breast cancer patients in hospital, providing important information and care packages from the Power of Pink funds.  RFR provides support for over 5000 breast cancer patients a year, and fits more than 800 breast prostheses. And while each breast cancer patient has a unique journey from diagnosis to recovery, there are some universal truths related to breast cancer.   According to a peer reviewed article from the Breast Cancer Research Foundation in New York, “scientists continue to unravel the relationship between breast cancer and diet, and research continues to indicate that many of the foods and nutrients known to support overall health, such as vegetables and fibre, are also key for breast health. And powerfully among these are mushrooms!” Clinical trials and observational studies supports the role that mushrooms may play Clinical trials by The Beckman Research Institute at the City of Hope Comprehensive Cancer Center, California, linked fresh mushrooms consumption to lower breast cancer risk in 2010, with researchers indicating that eating at least one portion of white button mushrooms per day may lower breast cancer risk. They have since moved on to second phase trials, saying that “white button mushroom intake is also thought to improve our immune function to fight cancer.” This is backed by a number of Asian observational studies which found “that mushroom intake may be inversely associated with risk of breast cancer.”  Mushrooms are potentially the most powerful food for preventing breast cancer. Other studies have similar conclusions. In 2023, Canadian physician Dr Mary Scourboutakos, who additionally has a PhD in nutrition, wrote: “According to the literature, mushrooms are potentially the most powerful food for preventing breast cancer. A systematic review and meta-analysis combining data from 10 studies showed that every gram of mushrooms that’s eaten each day decreases risk for breast cancer by one percent.  “If you consider that a single mushroom is typically five grams, this suggests that even just taking a bite of a mushroom has an impact. If you look closely at the data, eating more and more mushrooms results in lower and lower risk.” The magnifying glass of the Power of Pink campaign is Ubuntu “While all this research has certainly been a ray of hope, ‘Ubuntu’ – a South African concept –  was the magnifying glass that caused that ray of hope to make an active difference to South African survivors of breast cancer,” notes Stephné. “It is through this concept that the leaders from SAMFA came together with diverse resources to form a solution. This compassionate and selfless solution allows survivors to regain their self-esteem, dignity and confidence after a mastectomy.” “By partnering with Reach for Recovery, we are empowering others to benefit from the support and educational services they provide,” says SAMFA Chairperson, Ross Richardson. “It’s something every woman should have access to as we fight back against breast cancer and its traumatic aftermath.”   You can find more details on the Ditto Project at https://rebrand.ly/40c736.

September 30, 2025
Bonitas – innovation, life stages and quality care

Why contraception should be treated like any other preventive health measure

While flu shots, pap smears and blood pressure checks are the preventative measures we more readily associate with preventive healthcare, contraception should feature just as prominently on that list, yet it is still often considered an ‘optional extra’. According to a recent study, about 49% of all pregnancies in low- and middle-income countries are unintended. In South Africa, more than half of pregnancies are reported as unintended, with about 20% unwanted and 35% mistimed. Dr Themba Hadebe, Clinical Executive at Bonitas, says that the public must become more informed on the importance of it. ‘Contraception must be recognised as a core part of preventive medicine, because it directly reduces maternal complications, unsafe abortions and the social and economic strain that unplanned pregnancies place on families.’ This year’s World Contraception Day, themed ‘A choice for all. Freedom to plan, power to choose’, is a reminder that the conversation on reproductive health cannot exclude the topics of prevention, choice and empowerment. Tackling barriers to access Despite its proven benefits, contraception remains out of reach for many South Africans. Barriers such as cost, limited availability in certain regions, stigma and misinformation continue to prevent people from making informed choices about their reproductive health. Dr Hadebe notes that making contraception a more prominent part of preventive healthcare starts with knowledge and support. ‘For our members, normalising contraception as preventive medicine means providing clear information and, of course, easy access to the benefits they are entitled to. The more people understand their options and how to use them effectively, the more confident they can be in making decisions about their health and their futures.’ For medical scheme members in particular, contraception should never be seen as an out-of-pocket luxury. At Bonitas, all women up to the age of 50, have access to contraceptives alongside other preventive measures such as wellness screenings and check-ups. In this way, individuals can make proactive choices that protect both their health and financial wellbeing. Normalising contraception as routine care ‘Preventative care should not only be viewed as the notion of keeping illnesses at bay, but rather as a means for empowering people to make decisions that keep them healthy and secure,’ says Dr Hadebe. ‘This includes reproductive health, which is central to overall wellness.’ This year’s World Contraception Day calls for contraception to be viewed and treated as routine healthcare. When placed alongside the already normalised forms of preventative care, contraception becomes less stigmatised and more widely accepted as part of the everyday health toolkit. This has a number of positive ripple effects, namely reducing maternal risks, as well as empowering women and their families to make informed decisions about their own reproductive health. 

September 26, 2025
Parenting Hub

How iron deficiency fuels exam stress and compromises learner performance

As exam season approaches, students across the country prepare for one of their most challenging academic periods. Research reveals a critical yet overlooked element affecting student performance: low iron stores and anaemia and their profound impact on cognitive function and stress management, especially amongst school-going teens. As part of the “Iron It Out” awareness campaign currently being rolled out across Cape Town schools, Cape Town Infusion Centre’s Sister Karin Davidson, the Infusion Room’s Sister Pippa Hime and dietitian Kath Megaw are highlighting the symptoms of low iron stores and/or anaemia and offering practical advice on how to combat and manage this common condition. The global iron pandemic One in four people globally may be experiencing the effects of anaemia during their most critical learning years, according to a 2021 study published in the medical journal, The Lancet. The World Health Organisation reports that the impact is particularly severe across African nations where an estimated 103 million children are affected by anaemia. In addition, in sub-Saharan Africa, the prevalence of anaemia has risen to 41.5% amongst non-pregnant women. Iron deficiency and exam stress The physiological impact of iron deficiency creates a perfect storm for academic underperformance amongst school-going children. Several factors compound exam stress: sleep deprivation during intensive study periods, poor nutrition as students prioritise study time over balanced meals, increased caffeine consumption which interferes with iron absorption, heightened anxiety about academic performance, and social isolation reducing support systems. Iron deficiency compounds each of these stressors through direct neurological pathways: Cognitive impact: Low iron stores with or without anaemia can cause a decrease in attention span and cognitive processing, poorer sensory perception functions and decreased emotional regulation. “The most common symptom is fatigue, but difficulty concentrating and mental fog are symptoms we see often in our practice,” says Sister Davidson. Anxiety connection: There is a direct link between low iron stores/anaemia and increased anxiety levels. Iron plays a crucial role in producing neurotransmitters like serotonin and dopamine, which regulate mood. “Since launching the “Iron It Out” campaign two months ago, every time we pose our questions about symptoms, we see a sea of hands raised – up to 50% of our audience,” says Sister Davidson, whose work encourages advocacy from teens to their parents, teachers and caregivers. Physical symptoms include: Persistent fatigue and weakness, shortness of breath during normal activities, poor sleep, cold hands and feet, brittle nails and/or hair loss, and pica (unusual cravings for non-food items). Cognitive and emotional symptoms include: Brain fog, difficulty concentrating, poor memory retention, increased anxiety and irritability, and feeling overwhelmed by previously manageable tasks. Expert nutritional advice for high-stress periods Kath Megaw, registered dietitian and founder of the paediatric practice, Nutripaeds, emphasises the necessity for robust nutritional support during exams. “Having a stress-responsive nutrition strategy is as crucial to preparing for exams as revision,” she says.  Key strategies include: Supplementation and treatment Both Sister Davidson and Megaw agree that iron supplements and infusions can be life-changing when administered after conclusive blood tests. “Medical grade iron infusions effectively treat anaemia, while low iron stores can be corrected using supplementation once levels are above a certain threshold,” says Sister Davidson. Oral Iron supplementation tips: “Our work advocates for patients to be aware of the value of healthy iron stores, to act when intervention is needed, and to maintain optimal levels thereafter, for both everyday life and during times of increased stress,” concludes Sister Davidson. 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.

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

Postpartum bleeding – what is normal?

Giving birth to your baby after 9 months can be a relieving, beautiful and exciting experience. Postpartum your body will still be going through adjustments for a while, and as you care for your new baby, you’ll need to remember to take care of yourself as well. Postpartum bleeding, also known as lochia, is normal after both vaginal and c-section births, however, it is best to know what is and isn’t common in post birth bleeding. Normal postpartum bleeding Lochia is similar to menstruation in the way in which it is made up of blood and tissue, it’s just heavier and longer lasting – it should stop between 4 and 6 weeks after giving birth. Initially, your bleeding will be heavy. This first phase of postpartum bleeding is known as lochia rubra and you’ll experience this in the first 3 to 4 days. Bleeding will be red to reddy brown and you may have small clots. In the next few days after birth your lochia will decrease in volume. Lochia serosa lasts 4 to 10 days and during this period your blood will darken in colour and become more watery. Blood clots should get smaller and disappear. Finally you’ll experience lochia alba, which usually lasts about another 1 to 2 weeks, but can be up to 28 days. Discharge will be yellowy white in colour, you may see pinkish or brown stains on some days. There should be no smell other than what you would experience during a normal period – a strong odor can be a sign of an infection. When to reach out to your doctor Even though lochia is normal, if you are bleeding heavily this can indicate that you have a postpartum haemorrhage. If your bleeding is heavy a week after birth, you experience fever or chills, a tender abdomen or foul-smelling discharge, you’ll need to seek medical assistance.

September 22, 2025
Parenting Hub

Growing up strong: Why milk and dairy matter for teenagers

The teenage years are a once-in-a-lifetime window to build strong bones, a bright mind and a healthy body for life. As parents, we’re laser-focused on nutrition for our babies and young children, making sure they get every nutrient needed for healthy growth. But once our children reach adolescence, our focus tends to shift. We’re more concerned about how they are navigating puberty, their social lives, their emotions and the general ups and downs of tween and teenage life. However, between 10 and 19 years, our children are still undergoing remarkable physical changes. In fact, adolescence is when up to half of their adult bone mass is formed, which makes this life-stage the once-in-a-lifetime chance to build the foundation for strong, healthy bones that will carry them for the rest of their lives. Tereza Hough, CEO of the National Osteoporosis Foundation of South Africa (NOFSA) says, “You have until the age of 25-30 years to put as much bone in your bone bank as possible. This is called peak bone mass. After the age of 35-40, everyone starts losing bone at a steady rate. This occurs slowly and is a natural process. So, the more bone there is, the better! The most important time to stash as much bone as possible is during the teenage years when you have a growth spurt. It’s a life stage when you need extra calcium and exercise to ensure maximum benefit to your bones” Why milk and dairy are great for your body, brain and bones According to Maretha Vermaak, Registered Dietitian at Rediscover Dairy, encouraging our tweens and teens to have three to four servings of milk or other dairy foods daily, is a great way to build a healthy body. She says, “Because these foods are rich in good-quality protein, milk and dairy help muscles to grow well, and the significant amount of calcium in milk helps to form strong bones. Adding milk and dairy to a teenager’s diet can also help with weight control. Milk and other dairy foods are packed with good quality protein and slow releasing carbohydrates, so they keep energy levels up and help with feeling fuller for longer. This way, teenagers can stave off the munchies and avoid having too many high-energy but nutrient-poor snacks. The protein and vitamin B12 in milk can also help to keep nerve and brain cells healthy – essential for a fast-thinking, sharp mind.” How much calcium do teens need for bone health? Teenagers’ bodies need about 1300 mg calcium per day to support the growth and development that takes place during this life stage. Unfortunately, the calcium intake of many teenagers – especially girls – is well below the recommended daily amount (RDA). South African research has shown that adolescents’ calcium intake ranges from 303 mg to 642 mg per day. Not having enough dairy during times of active growth, and especially if someone is not physically active, compromises optimal bone formation. Building strong bones during the teenage years is the best way to protect against fractures and osteoporosis later in life. How dairy helps with muscle development, weight management and body composition  Maretha explains, “The high-quality protein in milk and dairy foods, consisting of both casein and whey, is a source of essential amino acids. These are building blocks of protein which contribute significantly to lean body mass and help regulate fat mass. This is especially important during adolescence, a time of increased muscle development, linear growth and physical activity. Milk is therefore an excellent complement to lysine-deficient staple foods such as maize and wheat i.e. pap and bread, and can help to create a complete amino acid profile that supports healthy muscle growth and development.” Dairy also helps to promote satiety, and research shows that including milk and dairy in the diet – even full-cream options – is positively linked with keeping body weight in check. Several studies have shown that milk intake generally has neutral or even protective effects on body weight and metabolic health in children and adolescents when part of a well-balanced diet. Why dairy supports cognitive development Nutrition and dietary behaviours have a key role in brain and nerve development, and the nutritional profile of milk and dairy foods supports healthy growth, active lifestyles and brain development. Specifically, the high-quality protein and vitamin B12 found in milk contribute to cell replication and nerve function, which are essential for cognitive processes.  It’s easy to make the most of dairy everyday Maretha says, “To meet approximately 70% of their daily calcium requirements, teenagers should consume three portions of dairy per day. This can include: 250 ml of milk (fat-free, low-fat or full-cream); 200 ml of amasi; 200 ml of yoghurt; or 40 g of cheese per portion. The choice between full-cream, low-fat or fat-free dairy should be guided by personal preference and individual energy intake goals.” The following practical recommendations can help your teen achieve this dairy intake: Of course, adolescence brings on more independent behaviour, including when it comes to food choices and dietary habits. With busy schedules, filled with academic, social and after-school commitments, many teenagers develop irregular eating habits. They may frequently skip meals and opt for quick food options, often displacing nutrient-rich foods with highly processed convenience choices, which can significantly lower dietary quality.  Maretha concludes, “While it may be challenging to have a direct, daily influence on your teen’s food choices, parents can be highly effective when it comes to stocking the fridge and the pantry with healthy choices, including lots of favourite dairy options. If your teen is often pressed for time, buy smaller sized on-the-go dairy products that are easy to pack in lunchboxes or consume on the ride to school. For family meals, experiment with delicious recipes that include dairy as an ingredient such as smoothies or adding cheesy toppings to baked dishes and creamy yoghurt to curries. Luckily, dairy foods are generally popular across all age groups, and to get your teen to have three to four servings a day can

September 19, 2025
Medicalaid.com

Unexpected Emergencies: How the Right Medical Cover Protects Your Kids

There isn’t usually a warning when a child has a medical emergency. An unexpected fall from a jungle gym, a high fever that won’t go away, or a breathing problem that gets worse overnight can all make a normal day into a crisis. In South Africa, where healthcare costs can be very different between the public and private sectors, whether a family has enough medical insurance can make the difference between getting treatment right away and waiting hours for an answer. In this country, private health care is expensive. A 2019 study published in the South African Medical Journal found that intensive care services at a central public hospital cost an average of R22 870 per patient per day. The financial impact of hospitalisation extends far beyond the ICU. Research published in BMC Health Services Research in 2021, which modelled public hospital costs for COVID-19 care, estimated R75 127 per admission for treatment in a general ward only, and R103 030 per admission when a patient required both ward and ICU care. The same study calculated a public-sector ICU unit cost of R17 845 per day, underscoring the high expense of critical care in South Africa’s state hospitals. It should be noted that it is merely impossible to get one definite answer as to cost of either private or public health care as there is a lot of factors to take into account. Also, these numbers change significantly over short periods of time in certain instances.  Costs can be very high for the youngest and most at-risk patients. In South Africa, the cost of staying in a Neonatal Intensive Care Unit (NICU) is approximately R 22 013.20 per day and this is only the flat rate. It covers all equipment except certain ventilators and oxygen-related items.  According to the Gauteng Department of Health’s Uniform Patient Fee Schedule for 2024/25, the public-sector rate for neonatal intensive care is R3 418 per day for general practitioner-led care and R3 549 per day for specialist-led care. These rates apply to fee-paying patients in provincial public hospitals and provide a current benchmark for public NICU costs. These numbers show how much the system has to spend, not necessarily how much patients have to pay directly. When families get hospital bills, they can be in for a big shock if they don’t have enough health insurance. It can still be hard on families, even when the government pays for treatment. Getting to and from appointments, missing work, and sometimes getting extra care at home all cost a lot of money. Medical insurance is more than just a way to pay for medical care; it can also give you peace of mind. It can mean faster access to treatment when it is needed most. Most of the medical plans that are already in place in South Africa include emergency benefits that cover ambulance rides, treatment in a casualty ward, and care in a hospital for serious injuries or illnesses. In some cases, being able to get these services right away can make a big difference in how quickly a child gets better. When choosing a plan, parents should read carefully what the hospital and emergency benefits cover. Having insurance that covers visits to specialists, diagnostic tests, and follow-up care after leaving the hospital can be very important, especially for kids with chronic conditions like asthma or diabetes. Vaccinations, hearing and vision tests, and tracking growth are just a few of the health benefits that many plans offer. Families who live in rural or remote areas should be aware of the limits of hospital networks. Some health insurance plans only let you use certain facilities in an emergency, which could mean longer travel times in an emergency. Parents should also look for waiting periods and exclusions, especially for conditions that already exist, because these can make it harder to get some benefits. Cost is often the most important thing to think about when choosing health insurance, but picking the cheapest plan can be a false economy if it has high co-payments or low annual benefit limits. Before making a choice, you need to carefully compare plans, benefits, and provider networks. Public hospitals are still an important part of the country’s healthcare system, but they can take a long time to treat non-life-threatening cases when they don’t have enough space. Private care is often available more quickly for conditions that are urgent but not life-threatening right away. This lowers the risk of complications and speeds up recovery. A lot of parents think that the peace of mind that comes from knowing their child will get good care on time is worth the monthly fee. There will always be stress during an emergency, but having the right medical coverage means that decisions are made based on what is best for the child’s health and not on what the family can afford at the time.

September 17, 2025
Parenting Hub

Some FAQS about breast cancer – what every woman (and man) should know

‘When it comes to breast health, knowledge really is power,’ says Dr Salomine Theron, radiologist and head of the Tygervalley Mammography Centre at SCP Radiology. ‘Many women still have questions about their personal risk, the role of mammograms and what different tests can and can’t show. We’ve put together these frequently asked questions to give women clear, practical answers – and hopefully some peace of mind too.’ 1. Does breast cancer run in families? Yes. But most cases aren’t hereditary. Around 5-10% of breast cancers are linked to inherited genetic mutations. The most well-known are BRCA1 and BRCA2. If a close family member has had breast or ovarian cancer, especially at a young age, it’s worth talking to your doctor about your risk. ‘A family history doesn’t guarantee you’ll get breast cancer but having no history doesn’t mean you won’t.’  2. What can increase your risk of developing breast cancer? Age, hormonal factors (like early menstruation or late menopause), obesity, alcohol and not having children (or having them later in life) can all increase your risk. But sometimes there’s no clear reason, which is why screening is so important. A mammogram can pick up breast cancer before any symptoms develop and detect a tumour that cannot be felt. It is effective for detecting early cancer in women over 40. 3. Is it true that breast cancer is more treatable if caught early? Absolutely. If detected early, there is a survival rate of over 90%. The later it’s found, the harder it is to treat. That’s why routine screening, even when you feel perfectly fine, can save your life. 4. What tests are used to detect breast cancer? 5. Are all breast cancers the same? No. Breast cancer isn’t one disease, there are several types, including ductal, lobular, triple-negative and HER2-positive cancers. They behave differently and respond to different treatments. 6. Can men get breast cancer? Although it’s rare, men can develop breast cancer too. Roughly 1 in 100 breast cancer cases occurs in men. A lump behind the nipple, nipple discharge or inversion should always be checked. 7. How often should I check my breasts? Do a self-check once a month, ideally a few days after your period ends when breasts are less tender. Look for lumps, changes in size, skin dimpling or nipple changes. If anything feels or looks different. Don’t wait. Get it checked. 8. When should I start getting mammograms? Most private radiology practices recommend starting at age 40 or earlier if you have a strong family history or have any of the breast cancer genes. Your GP or radiologist can help guide you. 9. Does breast cancer hurt? Sometimes a lump can hurt but usually there is no pain.  That’s why you can’t rely on pain as a warning sign and why screening is so important, even if you feel fine. 10. I’m young, do I need to worry about breast cancer? While it’s less common in your 20s and 30s, it can happen, especially if you have genetic risk factors. Be breast-aware, do monthly self-checks and know your family history. If you have a strong familial history of breast cancer (like a sister, mother or grandmother who was diagnosed), speak to your doctor about starting your screening earlier. 11. Can breastfeeding lower my risk of breast cancer? Yes. Studies suggest that breastfeeding reduces the risk of both pre- and post-menopausal breast cancer. The longer you breastfeed, the greater the protective effect. 12. What does ‘dense breast tissue’ mean and why does it matter? Dense breasts have more glandular and fibrous tissue than fat. It’s normal but it can make mammograms harder to read and slightly raises your risk of breast cancer. Your radiologist may recommend additional tests like ultrasound or MRI. 13. I had a normal mammogram last year. Do I still need one this year? Yes. A mammogram is a snapshot in time. Breast cancer can develop between screenings, which is why annual checks from age 40 are recommended. 14. What if I’m scared of what the results might be? That’s perfect normal but finding cancer early gives you more options and a better outcome. Avoiding the test won’t change the result, but it could delay life-saving treatment. 15. Is a 3D mammogram better than a regular one? 3D mammography (also called tomosynthesis) takes multiple images of the breast from different angles, offering a clearer, more detailed view. It’s particularly helpful for women with dense breasts and may reduce the chance of false alarms. 16. What if I have breast implants, can I still have a mammogram?  Women with implants can and should have mammograms. Just let the radiographer know to ensure they get a safe and accurate image. 17. I’ve had breast cancer before, do I still need screening? Yes. Follow-up imaging is essential, as survivors are at higher risk of recurrence or new cancers. Your oncologist will tailor your follow-up plan based on your history. 18. What if I find something and I’m not sure it’s serious? If you’re unsure, get it checked. No concern is too small. Radiology practices see patients every day with uncertain symptoms and most are benign. But it’s always worth investigating. 19. Is there such a thing as too young or too old to get breast cancer? Breast cancer is most common over 50 but it can occur at any age, including women in their 20s. Likewise, it’s not too late to screen in your 70s or 80s, especially if you’re in good health. 20. What is a breast ultrasound and is it safe? A breast ultrasound uses soundwaves, not radiation, to create images of the inside of the breast. It’s safe, painless and particularly useful in younger women, women with dense breasts and to evaluate a palpable lump or mass seen on a mammogram. 22. How long does a mammogram take? Just 15 to 20 minutes but it could save your life. You’ll be in and out quickly, the results are sent to your physician

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

New Dad’s roles

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. Know that it’s normal to have fears – there is no simple way to prepare for parenthood and all new parents (yes Moms too!) have some concerns or fears about their new role. Learn as much as you can about your baby’s daily routine and offer to help out with activities you are comfortable doing. Make “Daddy Time” a special time every day by spending one-on-one time talking, reading or singing to the baby – work with Mom to build these activities into the daily routine. Offer to attend your baby’s doctors’ visits whenever possible – it helps you learn about your baby and provides a second set of ears to hear what the doctor has to say. Be actively involved in providing a safe environment for the baby – help keep an eye out for safety hazards. Make sure your baby is never exposed to second-hand smoke and has a drug free place to live. Be gentle with the baby – never shake your baby or toss them in the air. Be mindful of how you talk and act around the baby – a gentle voice and kind gestures are always best. Support from Mom to Dad 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. Ask Mom to teach you to do things you may not know how to do yet – this way you can help out and support her as you learn about your new baby. Once you’re comfortable, offer to watch the baby so Mom can get some extra rest – this gives you time with the baby while supporting Mom as well. Take care of yourself, get regular check-ups and exercise daily – work to stay healthy for the newest member of the family. Set a good example and keep smoking and drugs out of your baby’s home. Talk with Mom about how she feels about herself after her pregnancy – she may need your support and encouragement to resume intimacy and sex since things like her self-image and her body may have changed. Treat Mom to small gifts and simple gestures that tell her that you care about her – these will help her understand that she is still special to you even if she is feeling tired and her self-image has changed. Emotional aspects for Dad 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. Especially in the first few weeks after birth, use compassion when dealing with both Mom and baby. They both have just been through a difficult experience and your compassion will go a long way in supporting them as they move into the next part of their journey. You may often find yourself in new and challenging situations where you have the choice to either laugh or cry – choose humour, it helps everyone survive and thrive during challenging times. Life doesn’t always prepare us for our role as a parent so as a new Dad you will often find yourself in new situations with no rulebook – rise to the occasion by using your creativity and imagination to overcome new challenges. Remember that patience is a virtue – this is especially true when you have a newborn, so remember to slow down, take a deep breath and relax before you react to trying situations. Always keep in mind that much of what you are doing in the early days after the birth of your baby is a form of service for both baby and Mom – don’t see it as a negative, rather see it as a time for you to develop a new leadership role as you offer yourself in service to others. Dad comforting a crying baby 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. As a first step, always make sure your baby has been fed and changed and that they are comfortable – if so then go on to the next steps to soothe them. Swaddling: holding a baby close can help them feel more secure, so snuggle them in a soft blanket. Side/Stomach: holding your baby on their side or stomach may help calm them. Shhh: making this noise often helps sooth your baby. Sucking: is very comforting for your baby, so if it’s not feeding time, give them a pacifier to suck on. Swinging: gentle movement is often soothing to a baby, so gently rock them in your arms or put them safely in an infant swing. Remember that even though it may be frustrating, it’s important for you to be patient and gentle with your baby. Use this time to bond with your baby and allow Mom a much-needed break from her role as a caregiver. Getting Dad involved 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. Talk with Dad about his thoughts, feelings and concerns regarding his role in caring for your newborn – this will help you understand his comfort level. Get Dad involved in your baby’s care – he may need help in learning how to hold the baby or change diapers so include him in as many of the day-to-day activities as you can. Have Dad help with a night feeding when possible – if you are breast feeding consider pumping a feeding ahead so he can take one feeding for you during the night. Have him talk, read or sing to the baby every day – build these activities into your baby’s daily routine. Involve Dad in doctors’ appointments whenever possible. Ask Dad

September 15, 2025
Bonitas – innovation, life stages and quality care

Reasons why your baby is crying

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. If your baby is crying, the first step is trying to figure out the reason.  Some of the most common reasons why a baby is crying are: Hunger is usually the first thing you should think of – they may give other signs first like rooting, fussing, smacking their lips and putting their hands to their lips. A dirty diaper – many infants don’t like a wet or dirty diaper, so changing their diaper when they cry is a simple thing you can do to help calm them. In need of sleep – babies may not just nod off to sleep when they are tired, they may get fussy and cry, so after feeding and changing diapers you may want to try soothing activities like finding a quiet place, holding them close and rocking them to help them get to sleep. Wanting to be held – babies like to be cuddled, so if you have tried all of the above tips without success it could be that your baby just wants you to hold and cuddle them; also talk in a soft voice or sing softly. Tummy troubles – babies can develop gas pains, colic, constipation, milk allergies and other conditions that make them cry; if this happens often talk with your doctor about ways you can soothe their tummy. Needing to burp – a trapped gas bubble in your baby’s stomach can make them uncomfortable, so if they are crying after a feeding, try burping them to see if that helps. Additional reasons are mentioned in the following tip. Additional reasons why your baby is crying 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. In addition to the reasons mentioned in the previous tip, the following are reasons why your baby may be crying: Temperature troubles – babies will often cry if they are too cold, this may happen when you are changing them or washing them; it can also happen if they are too hot, though this is less common. Little irritations – babies are very sensitive to small discomforts like a hair wrapped around a finger or toe, scratchy clothing or being placed in the wrong position, so look for little discomforts if the big things don’t appear to be the cause of their distress. Teething – newborns don’t have teeth coming in but sometimes their teeth will move around under the gums causing them discomfort; their teeth won’t usually start to come in until they are about 4-7 months; a cold washcloth and gentle pressure on their gums may be soothing. Over stimulation – newborns can’t always process all the things that are going on around them, so if you think your baby may be suffering from too much stimulation take them to a quiet spot away from bright lights, hold them close and soothe them until they can calm down. Not enough stimulation – some babies are outgoing and like to see what’s going on around them, so if you think this is your baby’s issue try carrying them in a sling, front carrier or backpack so they can get the extra stimulation they need. Not feeling well – if you’ve met all your baby’s basic needs and they are still crying and fussy they could be coming down with something, so keep a close eye on them, check their temperature if you think they might have a fever and contact your doctor if needed. Things to try to comfort a crying baby 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. Sucking is soothing for a baby and can lower their heart rate and relax their stomach, so give them a pacifier or a clean finger to suck on when nothing else seems to stop their crying. Babies are used to being warm and secure in the womb so when all else fails try imitating that experience by swaddling them and holding them securely or carry them with you in a sling. Some babies respond well to sound and movement, so try putting on some music and dancing with them – gently of course! Try white noise – often babies like noises that mimic the whooshing sounds they heard before they were born, so try running the vacuum cleaner, a fan or the water faucet or use a recording of a water fountain, a gurgling stream or waves. A change of scenery can sometimes help, so dress your baby appropriately and step outside your front door; walk around slowly and talk in a soothing tone. Get them moving – babies like motion so try carrying them around or take them for a ride in the stroller or the car; sometime this will work when nothing else seems to help. Massage may be helpful for some babies – don’t worry about knowing the right movements, just try a soft, gentle massage in a warm place free from drafts. Start all over again – sometimes it’s helpful just to start at the top of the list again; change their diaper, hold them close, feed them if their hungry and see if something works the second time around. If you ever think your baby is in distress because of a health-related issue don’t hesitate to contact your doctor. No question is ever “dumb” if it involves the wellbeing of your baby! Feeling frustrated when a baby won’t stop crying 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. Keep in mind that crying won’t hurt your baby, they may just need a release so let them cry. Put your baby down and let

September 8, 2025
MiniMi

MiniMi is changing gender reveals in SA

Gender reveals are exciting, and many parents want early answers. MiniMi offers a safe, fast, and accurate way to know your baby’s gender from 10 weeks. Gender reveals are more popular than ever, and they’ve become an exciting milestone for expectant parents. But what many people don’t see behind the balloon popping and cake reveals is the growing desire for early, reliable answers about their baby’s gender. MiniMi is a safe, accurate, and fast way to find out your baby’s gender from as early as 10 weeks into pregnancy.  Why gender reveals have taken off  From intimate family moments to elaborate parties, gender reveals are now a celebrated part of the pregnancy journey for many parents. Social media has certainly played a role but so has the emotional connection that comes with knowing your baby’s gender early in the journey.  Parents often say that finding out the gender makes the experience feel more real – it allows them to bond with baby, dream, plan and prepare. And with more people sharing their journeys online, the excitement is contagious.  How MiniMi works  The MiniMi Early Fetal Sex Test is 98% accurate and works by analysing a small sample of blood from a simple blood draw from the mother’s arm. It can be done from 10 weeks of pregnancy, looking for fragments of the baby’s DNA which are present in the mother’s blood. If a Y-chromosome is detected, it indicates that the unborn baby is a male, and if no Y-chromosome is found, it is a female.  Appointments are booked online and the test can be taken at selected Dischem Baby City Mom & Baby Clinics countrywide – click here for a list of available clinics in your area.  Results are emailed to the parents, or a recipient on your choice, such as a friend, or party planner, and are available within 5 working days from when the sample reaches our laboratory in Johannesburg.  Why Next Biosciences launched South Africa’s first early fetal sex test  Before now, South African parents have relied on ultrasound prenatal scans from 16 weeks to determine their baby’s gender, which often can’t be confirmed with 100% certainty, especially if the baby’s position makes it difficult to see clearly. On the other hand, international testing comes with high costs, long turnaround times, and added logistical challenges.  MiniMi has changed that.  By offering this test locally, we’re making early gender discovery more accessible, affordable, and reliable for South African families, with faster results and local support.  Whether you’re planning a gender reveal party or simply want to connect with your baby sooner, MiniMi brings science and celebration together.  No invasive procedures. No long waits. Just peace of mind.  Book your MiniMi test today – click here  Contact us: [email protected] Tel: 011 697-2900

September 2, 2025
Netcells

The future of your child’s health starts today 

You can’t predict the future – but you can prepare for it with Netcells. Discover this once-in-a-lifetime opportunity to protect your family’s health.  Now is an opportune moment to explore the incredible value held within a simple resource: umbilical cord blood. Amidst the wonder of welcoming a newborn into the world, parents are often unaware of the lifesaving potential contained within cord blood and tissue, which are stem cells. Cord blood, collected from the umbilical cord at birth, is rich in haematopoietic stem cells, which have the unique ability to develop into various types of blood cells that are usually produced by one’s bone marrow. This invaluable resource holds promise for future potential medical treatments. Stem cells are the building blocks of life, possessing the remarkable ability to repair and regenerate damaged tissues and organs. Cord blood, specifically, can be used to help treatment over 80 blood-related diseases, including certain cancers, blood disorders, immune deficiencies, and more. Collecting stem cells at birth is easy, painless and a lot less invasive than collecting them later in life. These cells can be stored and preserved for many years, ready to be utilised if the child needs it in the future. They hold the potential to treat not only the child from whom they were collected but also family members who are a match, making them a precious resource for the entire family. Next Biosciences is the longest internationally accredited cord blood bank in South Africa, having stored 22 000+ samples since 2005. We believe education is pivotal in empowering families to make informed decisions about cord blood banking. Discussing this topic with healthcare providers during pregnancy, visiting our stands at baby-related events and expos can provide invaluable insights and guidance. At Next Biosciences we also offer four lab tours a year at our laboratory in Midrand (next is Saturday, 6 September 2025 – RSVP here), as well as one-on-one lab tours during the week.  Understanding the process, benefits, and limitations of cord blood banking is essential for making a well-informed choice. For more information on stem cell banking, click here. Contact us at: [email protected] Tel: 011 697-2900

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

Everything you need to know about having a miscarriage

Deciding to become a mom, or even finding out by chance that you’re pregnant can be an exciting time in your life. However, sometimes you will spontaneously lose the embryo before 20 weeks and this is known as a miscarriage. You may be wondering what causes a miscarriage and how to notice the symptoms and signs of one.  What is a miscarriage and what causes them? Miscarriages are defined as the spontaneous ending of a pregnancy before 20 weeks. Miscarriages can both be emotionally and physically painful to deal with, but it is thought (according to the NHS) that 1 in 8 pregnancies end in miscarriage, with many happening before a woman notices that she has missed her period (meaning she probably won’t even know that she’s been pregnant.  American Pregnancy Association (APA) states that the most common cause of miscarriage is an embryo that is genetically abnormal, which can be either genetic or spontaneous. However, miscarriages can be caused by underlying health conditions such as diabetes, or poor lifestyle choices, such as drug use and drinking. Maternal age is also a contributing risk factor, as women over 35 have higher chances of pregnancy loss.  How do I know if I ‘m having a miscarriage? Symptoms of a miscarriage can be similar to that of your menstrual period. You may experience cramps and abdominal and back pain, as well as bleeding which can vary from light spotting to heavy discharge. It is normal to have pain and bleeding after a miscarriage, and these period-pain type signs should stop after two weeks.  If you experience heavy bleeding, fever or chills be sure to seek professional help as you could have an infection. Unfortunately, the miscarriage process can’t be reversed and if you think you are having a miscarriage you should speak to your doctor about how to manage it.  Can I have a normal pregnancy after having a miscarriage? Many women may worry that having a miscarriage may affect their chances of getting pregnant again – however, many women have healthy pregnancies after miscarriage. Most doctors recommend waiting a period of time before trying again, so speak to your health care provider about the best way forward. 

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

When’s the last time you had a Pap smear done?

By the time most women get around to booking a Pap smear, it’s often already overdue. Between work, family and the mental load of daily life, preventative health checks down the list of priorities, but when it comes to cervical cancer, later can be too late. Cervical cancer is one of the most preventable cancers, yet it is the second most prevalent type of cancer affecting South African women. The tragedy is that, in most cases, the disease could be caught early or avoided altogether through regular Pap smears and early treatment of abnormal cells. “When cervical cancer is diagnosed late, treatment becomes more invasive, more expensive and survival rates drop dramatically,” says Dr Themba Hadebe, Clinical Executive at Bonitas. “If abnormal cells are picked up during a Pap smear, they can often be treated before they ever become cancer.” For most women, Pap smears should be done every three years between the ages of 21 and 29. From age 30 onward, there are two screening options: a Pap test every three years or an HPV PCR test every five years. If previous results have been consistently normal, screening may no longer be necessary after age 65.   The hidden costs of skipping your Pap smear Problematically, there aren’t many noticeable signs and symptoms in the early days of cervical cancer, and by the time symptoms like unusual bleeding, pelvic pain or discharge appear, the cancer is often advanced. It’s also worth noting that survival rates plummet the later it’s caught. Along with the negative physical health implications of neglecting cervical cancer screening, there is also the financial and emotional costs that come with treating advantaged stage cancer. “A late diagnosis means exorbitantly high medical bills, since treating advanced cancer can run into hundreds of thousands of rands. Compared to the simple act and lesser cost of a screening, the better choice is of course prevention over cure.” Medical schemes like Bonitas are stepping up by covering Pap smears in their preventative care benefits, tackling one of the biggest barriers to cervical cancer screening head-on – cost. “We don’t want our members to think of their medical aid as just something that’s there when they’re sick. Taking proactive measures to protect your health is crucial and starts with something as simple as booking that screening,” adds Dr Hadebe. If it’s been more than three years since your last test, or you can’t remember, book your Pap smear now. Cervical cancer is preventable, but only if abnormal cells are detected early. Waiting until symptoms appear could mean the difference between a simple procedure and a life-threatening diagnosis.

August 28, 2025
Bonitas – innovation, life stages and quality care

Preparing your home for your baby

Waiting for you baby to arrive is both exciting and nerve wrecking. In order to mentally prepare yourself and your family, you can start getting  your home ready for the newest addition of your household. The urge to get your home ready for your baby is also known as nesting, and it’ll normally happen near the end of your third trimester. If you are ready to start spring cleaning, here are some tips on how best to organise your home for little one. Have everything ready for your return from the hospital When you and your baby return from hospital you’ll probably be feeling tired and sore, so making sure your home is ready before you go into labour is a good idea. Food prep, cleaning and buying home supplies are all things that’ll become more difficult with a newborn. Meal prepping, having a stocked baby changing table and home essentials stock piled will all be things you’ll be glad to have done beforehand. Baby proofing your home Baby proofing your home can ideally start up to 3 months before your due date, as this will give you time for any projects that may take slightly longer. Cover all electrical sockets, get safety latches for cabinets and get rid of any loose or dangling cords. Not only can you take your time prepping your home, but you can also make sure that you are ready with baby essentials, such as a changing table, a baby monitor and newborn baby clothes. All things you don’t want to be looking for postpartum with a baby to look after. Don’t over do it Although it can be tempting to go full throttle with home adjustments there are certain things you should avoid to prevent injuring yourself. Don’t move large furniture, as your ligaments and tendons are softened by pregnancy hormones, making a strain or injury more likely. Avoid reaching too high, as this can put strain on your lower back (which may already be achy). Delegating to your family and friends eager to help will give you the opportunity to rest while making sure that your home is perfect for your newest addition.

August 22, 2025
Parenting Hub

Is Your Home Allergy-Friendly? Small Changes With Big Impact

Creating an allergy-friendly home is essential for families dealing with allergies or asthma. Even small adjustments can significantly improve indoor air quality and reduce exposure to common allergens, making your home a safer, healthier space for everyone. Why an Allergy-Friendly Home Matters Allergies affect millions of children and adults worldwide, causing symptoms like sneezing, coughing, itchy eyes, and in some cases, severe asthma attacks. Since we spend a large portion of our time indoors, making the home environment as allergen-free as possible helps manage symptoms and improve quality of life. Simple Changes That Make a Big Difference 1. Keep It Clean and Dust-FreeRegular cleaning reduces dust mites, pet dander, and mould. Use a vacuum with a HEPA filter, wash bedding weekly in hot water, and dust surfaces with a damp cloth to avoid spreading allergens into the air. 2. Control Humidity LevelsDust mites and mould thrive in humid environments. Use a dehumidifier to keep indoor humidity between 30-50%. Fix leaks promptly to prevent mould growth. 3. Choose Allergy-Friendly FurnishingsOpt for washable curtains and rugs instead of heavy drapes or wall-to-wall carpet, which trap allergens. Leather or vinyl furniture is easier to clean than fabric. 4. Keep Pets Groomed and Out of BedroomsRegularly bathe and brush pets to reduce dander. Keep bedrooms pet-free zones to give allergy sufferers a break. 5. Improve VentilationUse exhaust fans in kitchens and bathrooms to reduce moisture buildup. Consider using an air purifier with a HEPA filter to trap airborne allergens. 6. Avoid Smoking IndoorsSmoke worsens allergy and asthma symptoms and damages indoor air quality. Keep your home smoke-free. Additional Tips for Allergy Management Final Thought An allergy-friendly home isn’t about perfection—it’s about making manageable changes that help protect your family’s health. By reducing common allergens, you create a comfortable environment where everyone can breathe easier and enjoy life more fully. Sources

August 20, 2025
Body20

Body20 Cares Raises Over R150,000 in Support of CHOC

Body20 is proud to announce the success of its Body20 Cares charity initiative, which raised a remarkable R151,525 in support of children with cancer and their families across South Africa. The funds were raised through a nationwide campaign that ran from April to May 2025, during which 50% of all new joining fees at Body20’s 47 studios were donated to CHOC Childhood Cancer Foundation SA, in partnership with The Cows. “This initiative is incredibly close to our hearts,” said Johan Laas, Head of Marketing at Body20. “At Body20, we believe that caring for our communities — especially for the most vulnerable among us — is not optional. It is a moral imperative. We are deeply honoured to stand with CHOC in supporting children and families navigating one of life’s hardest journeys.” In addition to the fundraising campaign, the Body20 Head Office team spent a heartfelt Mandela Day at one of CHOC’s children’s homes in Diepkloof, Johannesburg. Welcomed by Zotha Ngobese, the house supervisor for CHOC’s Diepkloof House, the team was given a tour of the facility and introduced to various impactful projects underway to provide a safe, supportive environment for children undergoing cancer treatment and their caregivers. CHOC Houses, such as the one in Diepkloof, play a critical role by accommodating up to 30 individuals (15 children and 15 caregivers) and offering cooked meals, safe lodging, and daily support. These homes are essential, particularly because local hospitals such as Chris Hani Baragwanath Hospital do not provide overnight accommodation for parents. CHOC bridges that gap — ensuring that parents can be close to their children during such critical times. Ngobese, who manages day-to-day operations and also assists with transporting families to and from the hospital, explained how CHOC remained open throughout the pandemic — closing for just two days during COVID-19 — because the need for support never paused. To further assist, the Body20 team delivered essential supplies and comfort items from CHOC’s wishlist, extending their support beyond financial contributions. From toiletries to household necessities, the gesture underscored the brand’s genuine commitment to community upliftment. “We’ve always said that wellness goes beyond physical training,” Laas added. “It’s about connection, compassion, and how we show up for those in need. Body20 Cares is more than a campaign — it’s a brand promise to use our platform for good.” The initiative, powered by a shared vision of hope, health, and holistic support, continues to reinforce Body20’s identity as a purpose-driven brand. As the fitness franchise looks to the future, it remains steadfast in its commitment to transforming lives — inside and outside the studio. For more information about the Body20 Cares initiative or to get involved, visit https://body20.co.za/body20-cares or contact [email protected] | 087 231 0359.

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

Should I be exercising while pregnant, and if so, how much?

For most exercise is a part of life, so it is natural to want to keep active for as long as possible while pregnant. You may wonder how much exercise you can keep doing as your baby develops, and what routine changes you’ll need to make as your baby grows bigger. If you have a complicated pregnancy or are dealing with a weak cervix, a low placenta or suffering from a heart condition, diabetes or asthma, it is best to consult with a doctor or health professional before putting together a pregnancy exercise plan. What are the benefits of exercise during pregnancy  Improving overall health and wellness, exercise is a vital part of keeping you feeling your best and can help with backache caused by pregnancy, as well as prepare you for labour and delivery. If you were active before your pregnancy, you should be able to keep training with modifications made to your program. Exercises that are low impact and carry small risk of injury are best and you should be able to remain active until birth. Exercising during pregnancy can help boost your mood and energy levels, improve muscle tone, strength and lessen back pain. Exercise can also help reduce fatigue and stress, as well as help improve your sleep, all of which helps make your pregnancy easier on your body and mind. Staying fit can also help shorten your post delivery recovery time, however, getting back into exercise postpartum can be difficult and you should avoid pushing yourself too hard in the beginning. Exercising during pregnancy isn’t only good for your overall wellness, but studies show that it can also improve your baby’s health. What type of exercise should I be doing?  During pregnancy it is important to keep tabs on how your body is feeling. If you have been exercising frequently pre-pregnancy it should be fine to continue to do so in moderation, however, if something feels strange or uncomfortable it is best to consult a health practitioner. Swimming, prenatal yoga and pilates, walking and water aerobics are all exercises that you can focus on during your pregnancy. Water activities are good as they give you buoyancy and put very little strain on your body, especially when you are close to giving birth. If you were an avid runner before, you should be able to continue into pregnancy with some alterations to your program.  Exercise to avoid High impact sports with a risk of falling should be avoided. These include horse riding, mountain biking, downhill skiing. Contact sports, such as rugby, kickboxing and soccer are also preferable to avoid as there is a risk of being hit. Scuba diving is a big no-no as the baby has no protection against decompression sickness.

August 14, 2025
Parenting Hub

We’ve got HOT and yummy for this freezing winter

Craving ultimate winter comfort without the fuss? Our creamy Peri Peri chicken livers and mushrooms are your answer! This dish is not just really affordable and easy to whip up, it’s also packed with flavour, making it the perfect mid-week dinner delight. So good, so simple, so satisfying! And so right for this week! Creamy Peri Peri Chicken Livers & Mushrooms Serves 6 Ingredients: 6 crusty Portuguese rolls, for serving Salt and pepper, to taste Olive oil, for cooking Method: Serve the spicy livers and mushrooms straight from the pan with warm crusty Portuguese rolls and enjoy! 

August 12, 2025
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
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