Health - Parenting Hub

Expert Advice from Bonitas Medical Fund

Stress and the physical effects on your body

It is common knowledge that an overload of stress is not healthy and can have detrimental effects on your mental and physical health. Dr Morgan Mkhatshwa, Clinical Executive at Bonitas Medical Fund, discusses how too much stress interferes with the optimal functioning of your body and mind and results in an alarming number of health issues. What is stress? Stress is a natural human response to challenges and threats in our lives. It usually happens when we are in a situation that we don’t feel we can manage or control. Medically, stress causes chemical changes in the body that can raise your blood pressure, heart rate and blood sugar levels. So, what happens to your body? Your Sympathetic Nervous System (SNS) is a network of nerves that helps your body activate its ‘fight-or-flight’ response. This system’s activity increases when you’re stressed, in danger or physically active. The body shifts its energy resources toward fighting off a perceived life threat or fleeing from an enemy. The SNS signals the adrenal glands to release hormones called adrenalin (epinephrine) and cortisol. The fight response is your body’s way of facing any perceived threat aggressively Flight means your body urges you to run from danger Freeze is your body’s inability to move or act against a threat Research suggests that stress also can bring on or worsen certain symptoms or diseases. What are the most common physical symptoms in reaction to stress The cortisol and adrenaline hormones released during a stressful situation can cause several changes in your body, including: Increased heart rate and blood pressure: The increased level of hormones can cause your heart to beat faster and your blood vessels to constrict, leading to higher blood pressure. Digestive problems: Stress can affect your digestive system and cause symptoms such as stomach pain, bloating, constipation or diarrhoea. Weakened immune system: Chronic stress can suppress your immune system and make you more susceptible to infections and illnesses. Muscle tension and pain: Stress can cause muscle tension and pain, especially in your neck, shoulders and back. Headaches: Stress can trigger tension headaches, migraines as well as muscular spasms in the neck and shoulders. Sleep problems: Stress can interfere with your sleep, causing difficulty falling asleep, staying asleep or waking up too early. Skin problems: Stress can exacerbate skin conditions such as eczema, psoriasis or acne. Endocrine disorders caused by stress include thyroid hormones leading to hyperthyroidism or hypothyroidism, ghrelin and leptin, the hormones that regulate appetite, increasing hunger, melatonin, resulting in restlessness and insomnia, insulin, contributing to Type 2 diabetes. Mental health issues: Chronic stress can also contribute to the development of mental health disorders such as anxiety, depression and burn-out. How do you monitor your stress levels? To monitor your stress, first identify your stress triggers. What makes you feel angry, tense, worried or irritable? Do you often get headaches or an upset stomach with no medical cause? Is it hard to focus or do you have trouble sleeping at night? Overall, chronic stress can contribute to the development or worsening of chronic conditions such as diabetes, obesity, depression and anxiety. Stress can be a killer. Which is why it’s essential to manage your stress. Do this through healthy coping mechanisms such as exercise, meditation, deep breathing or seeking professional help, if necessary. And remember, your GP should be your first port of call for all your healthcare needs. We believe there needs to be coordination of care and encourage you to see your GP, who can refer you to a specialist or auxiliary provider as and if the need arises.

May 26, 2023

All you need to know about your newborn

Newborn Hearing Newborns can hear immediately upon birth and are able to distinguish their mother’s voice above all else. If your baby does not seem to react to your voice or does not startle with a loud noise, be sure to tell your paediatrician. Stimulating your baby’s sensesBelieve it or not your baby will learn a lot in their first year of life. One way you can help them learn is to provide stimulation for them in different forms. This can be done in a variety of ways such as stimulating their vision and hearing or through touch and movement. Remember to spend some time every day working to help your baby explore the world around them. Stimulating your baby’s vision Here are a few ways to help stimulate your baby’s vision: Make eye contact with your baby during times when their eyes are open. Look them right in the eye. They recognize faces very early in life, especially yours!This helps them develop their memory. Use a mirror to let your baby stare at his or herself. They will enjoy looking at “another” baby and watching the movements it makes. Stick out your tongue for your baby or make funny faces. Starting at 2 days old newborns can begin to mimic simple facial movements as they begin to develop problem solving skills. Hold up two pictures for your baby to look at. They should be similar, but with some sort of difference between the two – maybe one has a house and the other doesn’t. Even young babies will look back and forth between the two to try and figure out the difference between them. This can help them develop letter recognition and reading skills later. Stimulate your baby with laughing and singing Laughing and singing are great ways to stimulate your baby and have fun at the same time. Here are a few suggestions: Find ways to get your baby laughing. This can be through methods like gentle tickling, blowing on their arms and tummy, or making funny faces. As they get older you can joke around more too. Laughter is great for babies! Sing song to your baby. Learn as many as you can or make up your own words to songs you already know. Play music to your baby. This can be Bach or Mozart or even the Beatles. Learning music rhythms may help them learn math skills later on. Talk away. In other words, have a silly, fun conversation with your baby. Chat away and pause at places where your baby would speak in the conversation. As your baby grows, they will learn to start chatting to fill in the spaces you leave. Be sure to make eye contact and smile a lot! Play peek-a-boo, it’s great for getting babies to giggle and laugh – it also teaches them that objects can disappear and then come back. Physical activities for your baby As your baby gets older and is more mobile encourage physical activities that can help with motor skills, coordination and problem-solving. Here are a few suggestions: Turn yourself into a playground by lying on the floor and letting your baby crawl all over you. This will help boost their problem-solving skills and coordination. Teach them to move to music. You can teach them to do the twist, twist and shout or even twirl like a ballerina. This helps them develop skills like balance and coordination as well as a sense of rhythm. Create an obstacle course by laying toys, boxes or sofa cushions on the floor and then show your baby how to crawl over and around or under the items. This helps with problem-solving, strength and coordination. Play pick up by allowing them to drop toys or pieces of wadded up paper off their highchair into a bucket or other safe container. This helps them learn and explore the laws of gravity.

May 22, 2023

YOUR GUIDE TO A HEALTHY PREGNANCY

Looking after your health is important, but even more so when you are an expectant mom. There are several steps you can take to ensure you have a healthy pregnancy and give your little one the best possible start in life, here are a few tips brought to you by Bonitas Medical Fund. Eating right is vital Eating healthily during pregnancy will help your baby to develop properly. There’s no need to go on a special diet but, it is important to eat a variety of foods every day to get the right balance of nutrients that you and your baby need. Eating healthily often means just changing the the foods you eat so that your diet is varied. Staying active is a must Regular exercise will help you control your weight, improve circulation, boost your mood and help you sleep better. Pilates, yoga, swimming and walking are all great activities for pregnant women. Aim for 30 minutes of exercise most days of the week. Listen to your body though and don’t overdo it. Be sure to check with your doctor first, before starting any exercise programme. Approach chores with caution Chores like scrubbing the bathroom or cleaning up after pets can become risky when you are pregnant. Exposure to toxic chemicals, lifting heavy objects or coming into contact with bacteria can be harmful. So, avoid heavy lifting, climbing on ladders, changing the kitty litter, using harsh chemicals and standing for long periods of time. Take care of your feet Weight gain during pregnancy throws off your centre of gravity, which puts extra pressure on your feet. This can cause painful flattening out of the feet. You may retain fluids too, which can make your feet and ankles swell. To prevent this, wear comfy shoes with good support. Many pregnant moms find they need a larger shoe size even after they give birth, so go a size up if you need to. Benefits for you and your baby Bonitas offers a wide range of maternity benefits as well as benefits for newborns and babies. These are paid for from Risk so they are in addition to your savings and day-to-day benefits. Some are: Maternity benefits Having children is expensive. That’s why Bonitas pays for your maternity benefits in addition to your savings and day-to-day benefits so you can focus on the things that really matter. Contact The Bonitas Maternity Programme today to see all the benefits when you click here. Bonitas is also in the process of establishing a comprehensive mother and baby support programme which will offer pregnant moms a range of benefits including: 24/7 pregnancy care helpline Dedicated Bonitas care advisors Pregnancy education SMSs and emails Online pregnancy education Bonitas pregnancy events with expert speakers on prenatal and postnatal care The full programme has bee available since March 2020 and will ensure there is sufficient support for moms throughout the pregnancy journey. Education and information will be provided to allow for healthier pregnancies which in turn could support higher incidences of natural birth. But there will also be management and support for pregnancy complications including miscarriage and gestational diabetes. In addition, your stay in hospital when your baby arrives will also be covered. Please make sure you pre-authorise your hospital stay after your 24th week of pregnancy. Please note: Your maternity benefits will depend on the medical aid option you have selected. Newborn hearing screening Significant hearing loss is the most common disorder at birth which is why screening all newborns for hearing loss is internationally recommended. We cover two electrophysiological techniques, auditory brainstem responses (ABR) and optoacoustic emissions (OAE) for all babies under 8 weeks old, in or out-of-hospital allowing you to ensure your baby’s hearing is intact or intervene early if necessary. Congenital hypothyroidism screening Cover for TSH tests (to screen for congenital hypothyroidism) is available on all options for children under a month old. Help is just a call away with BabyLine BabyLine (0860 999 121) is the first dedicated children’s health advice line in South Africa. It is available 24 hours a day, 365 days a year. The service is run by paediatric-trained nurses who assist with any queries related to your little one’s health and wellness. The benefit is available to all Bonitas members and is for children under 3 years, it offers: Home care advice Clinic/primary care/GP referral for the same day Clinic/primary care/GP referral for the following day After-hours care within the next six hours Immediate referral to the E

May 22, 2023

Mental health and pregnancy – Antenatal depression

Your health during and after your pregnancy is important to both you and your baby. Normally when people think health, assume physical, but your mental health is just as important. If you are struggling with anxiety and depression during your pregnancy, this is known as antenatal depression. You’re probably chalking your mood swings and doubts down to pregnancy hormones, but when should you start to be worried about your mental health during pregnancy? What is antenatal depression? Mood swings during pregnancy are fairly normal, as your body is adjusting to changing hormones. Not only are your body’s hormones changing, but the emotional, physical and psychological changes that you are going through during pregnancy can also be overwhelming. Most antenatal care focuses on physical health, meaning depression and anxiety are often overlooked during pregnancy. Postnatal depression is far more commonly addressed than prenatal, and it is important that both are equally acknowledged – your mental health is always important. Antenatal depression is different from mood swings in the way that it is a persistent feeling of sadness or loss. Many of the symptoms of depression are similar to what can normally be experienced during pregnancy, such as fatigue and changes in sleep patterns. However, when you are struggling to function normally day to day, or your symptoms persist for weeks on end, it may be time to find professional help. What can I do if I think I have antenatal depression? If you are worried that your feelings of frustration or sadness are not just normal pregnancy blues, here is what you can do to help yourself. Talking to a professional is always a good first step as they can guide you in a direction that will work best for you and your baby. You could help yourself feel better by looking after yourself. Eating healthy, exercising and sleeping well are all ways in which you can boost your serotonin levels. Speak to people with similar experiences or open-up to your close friends and family. Building your support network can help you feel less isolated and alone.

May 15, 2023

YOGA AND PILATES FOR PREGNANT MOMS

Staying active during your pregnancy is another important way of staying healthy. Not only is exercise good for you physically, but it helps relieve stress, improve sleep and boost your mood. However, being pregnant, especially later on in your pregnancy, means that you’ll need to consider what exercise you’re doing. Contact and high-risk sports are a no-no, but if you are looking for a way to stay fit, prenatal yoga and pilates could be your answer. Why yoga and pilates? Prenatal yoga and pilates can help you strengthen your body, stop excess weight gain and help prepare your body for childbirth. Both are low impact and can be adjusted to suit you and your growing baby. During your pregnancy, you may experience backache, aching legs and abdominal pain. Providing nothing serious is wrong, yoga and pilates can help alleviate pain through strengthening your body. Prenatal yoga and pilates classes are specifically tailored to expecting moms, so should be completely safe unless you are recommended otherwise. Getting ready for birth Not only can these practices help reduce stress and anxiety, but they can also help you during childbirth. The combo of stretching and strengthening your body should mean that your body is more equipped to deal with the stress of labour and birth. Strong core and pelvic will help support your spine and help you during birth. Joining prenatal yoga and pilates classes will help you connect with other expecting moms and, a professional can guide you through which poses are best for you throughout your pregnancy. Not only can yoga help you physically, but the breathing techniques you’ve learnt can help calm and focus you during labour. Is there anything I should be cautious of or avoid? Although good for you, there are still certain yoga and pilates poses and exercises that you should avoid during your pregnancy. If you are new to yoga and pilates, most studios offer prenatal classes for beginners, and, if you are practising already you can probably continue with most of your practice, just let your instructor know you’re expecting – they can help you modify your routine. Things to be cautious of are hot yoga, full inversions (poses on your head), deep twists and exercises that cause you to crunch your abdominal cavity. Your body is in constant flux as your baby develops, meaning some days you’ll feel energised whereas otherwise will leave you feeling drained. Because of this, it’s important that you are aware of how your body is feeling while practising. If you notice anything unusual or painful it’s best to chat with your doctor.

May 8, 2023

Preterm Labour

Although most moms pregnancies last 40 weeks (your baby will have spent 38 weeks in your uterus) sometimes birth can begin prematurely. If you go into labour anytime between week 20 and 37 is known as preterm labour. A baby delivered before this is known as miscarrige, and anytime after week 37 is considered normal. If you suspect you’re going into labour early it’s critical that you contact your doctor as quickly as possible so that they can assist you. Ideally your baby needs to stay in your uterus until full term, but even if your baby is premature (sometimes called a preemie) they can still go on to lead a healthy life. Here are the signs of preterm labour, how you can try prevent it and what to do if you think that your baby might be coming early. How to decrease your risk of preterm labour There are some things that increase your risk of going into premature labour – however, that being said, just because your risk factors are low, you aren’t guaranteed not to go into preterm labour. Firstly, throughout your pregnancy staying healthy is critical. Smoking, drinking and recreational drug use are all activities that increase your risk of preterm labour (amongst other things). Good nutrition and prenatal care is a key aspect of a healthy pregnancy and baby. Other risk factors include, having more than one baby in your uterus, short intervals between pregnancies and having had another baby preterm. There are certain infections and chronic conditions that can also contribute to preterm labour. Preeclampsia, gestational diabetes, depression, chronic kidney or heart disease or infections can all lead to preterm labour and birth. Signs and symptoms that you may be experiencing preterm labour Controlling what you can, keeping a healthy pregnancy lifestyle and maintaining good prenatal care are not guarantees for your baby’s timely arrival. However, spotting preterm labour early means that you’ll be able to receive treatment as quickly as possible. Backache and pressure in your lower belly (almost as if your baby is pushing down) as well as bell cramps and contractions are all signs of premature labour. These contractions are different to Braxton Hicks contractions as they are regular. Other signs include a change in your vaginal discharge to watery or bloody, or even experiencing a gush of fluid from your vagina. What happens if I go into preterm labour? If you suspect preterm labour let your doctor know right away. Once you have alerted your doctor they’ll give you medication to stop the birth or slow down your labour. How close you are to your due date will impact on how they decide to treat you. You may be given medication to slow or stop your contractions, as well as medication that will help your babies lungs mature and grow, as if they are born preterm they may not work on their own. If your baby is born preterm it is likely they’ll need special care from the hospital as they are at higher risk of health complications. However, even if your baby is preemie they can still go on to live a healthy life.

May 2, 2023

Advice from the experts

Failure to ovulate? Ovaria by Lamelle Pharmaceuticals could be your simple fertility solution

As the creators of Ovaria, a leading ovarian-health nutritional supplement for women with PCOS, we know your ovaries are an amazing organ. While they’re merely the size of an almond, they can hold up to millions of eggs. Not all of these will mature to become – quite literally – ripe and ready for fertilisation but the average woman can expect to release around 300 to 400 of them. But what happens when you don’t? Many women experience regular periods, but they’re not necessarily producing eggs. It’s only when they start trying to get pregnant – and failing – that they realise they might be dealing with a fertility issue. If this is your situation, your doctor might diagnose you with failure to ovulate. While the term might sound scary, this condition is often reversible. It’s also extremely common. As many as 40% of all women dealing with fertility issues are failing to ovulate and it can be caused by several factors. These include gynaecological conditions like polycystic ovarian syndrome (PCOS), endocrine problems like a thyroid condition and even your weight. The one thing that all these conditions have in common is unregulated hormones. (Yep, it’s true. Having too little or too much body fat can affect your hormone levels to the point that they can’t help your body produce an egg.) Bring back the balance If you suspect you’re simply not ovulating, you should always chat to your doctor. They’ll be able to run a series of simple tests that will give them a clear idea of your hormonal profile and ovarian health. As far as treatment goes, this will always depend on what’s causing your hormonal imbalance. Potential options include taking oral medication or hormone injections. You might also need to make lifestyle changes to help you manage your stress levels and weight – two things that don’t require a prescription pad. However, if you’ve been diagnosed with PCOS, you might also want to consider a cutting-edge supplement like Ovaria. It’s clinically proven to increase the ovulation rate of PCOS sufferers in just 16 weeks! How does it work? Made from naturally-occurring ingredients, Ovaria contains Myo-inositol, a member of the vitamin B-complex vitamin group as well as the mineral Chromium. Together, they can activate the signalling pathways that regulate your thyroid hormones as well as how your body uses insulin. The latter is important as research shows that women with insulin resistance (an impaired response to insulin that results in high blood sugar) are at a much greater risk for fertility challenges. Also, by regulating your insulin levels, you’ll improve your ovaries function and this normalises your androgen carriers, thereby regulating the male hormones in your body. Ultimately, your hormones are always entwined in an intricate ballet. If one of them is off-kilter, it’s always going to have a knock-on effect on the other. This is why, by normalising your insulin, you can reduce your androgen levels. And the result? It’s often the normalisation of the menstrual cycle and enhanced fertility! Spotlight on insulin For the record – an irregular period and a struggle with fertility – are both symptoms of PCOS, along with weight gain, acne and unwanted hair growth. This makes sense because 80% of women with PCOS also have insulin resistance. Still, even those who don’t have insulin resistance, will struggle with insulin resistant ovaries or ovaries that are challenged by how they use insulin – as well as well as higher than normal androgen levels. As Ovaria addresses all of these things, it’s become a leading supplement to help PCOS sufferers manage their condition. The bottom line Ultimately, if you’ve been trying to get pregnant and find it to be an unexpected challenge, it’s time to see your doctor. Many things could be causing your problem and it might even be due to your partner’s health, not yours. But if you have been diagnosed with PCOS or insulin resistance, consider taking Ovaria. It’s natural, non-prescription and very safe – and has helped to change the lives of many women around the world. So why not yours? www.ovaria.co.za

June 3, 2022

Nia-Sol by Lamelle: A proven way to reduce your risk of Actinic Keratosis

One of many great things about living in sunny South Africa is the weather. Each year, we get an average of 2 500 hours of sun! Alas, along with the beautiful braai weather comes the bad – a high incidence of actinic keratosis (AK), a pre-cancerous lesion caused by unprotected sun exposure. What makes this type of lesion especially worrisome is its inclination to convert to squamous cell carcinoma (SCC), the second most common form of skin cancer. Within 10 years, as many as 10% of AK will convert to this potentially deadly disease. Know your risk Did you know that the diagnosis or treatment of AK is the third most typical reason people see a dermatologist? While it’s extremely common, those most at risk for an AK that could turn into cancer are fair-skinned and over the age of 50 with existing AKs or a history of a weakened immune system, such as transplant patients. Interestingly, men are more at risk than women. While being diligent about sunscreen is vital, research has shown this isn’t enough to ensure the very best protection. This is why Lamelle Pharmaceuticals has developed Nia-Sol, an innovative inside-and-out protection system to significantly reduce the risk of actinic keratosis and pre-cancerous lesions. Get two-part protection The result of extensive research regarding sun protection, the Nia-Sol system is a two-part defence. Your first “weapon” is a capsule containing nicotinamide, a powerful antioxidant with anti-inflammatory properties. This is important because both free radicals and inflammation are associated with the progression of AK to SCC. Thus, it’s little wonder that, when taken orally, nicotinamide is associated with a lower incidence of AK. It also helps increase your skin’s cellular energy, giving it the boost it needs to perform essential nucleotide excision repair (NER). While this sounds complicated, it’s a natural process that “snips” out dangerous dimers – kinks in your DNA that can morph into cancer. Another plus? Nicotinamide is proven to inhibit UV-related immunosuppression, essentially damage to your immune system caused by unprotected sun exposure. The second part of the Nia-Sol system is to be applied topically and you can choose from a light textured Gel or the Lotion which is more suitable for larger areas of skin affected by AK’s and sun damage. It also contains that superstar antioxidant, nicotinamide, along with Photolyase, a DNA-repair enzyme with the ability to seek out and correct dimers by 93%! It also reduces MMP-1, an enzyme that damages your skin’s collagen, by 90% while minimising post-actinic damage. The bottom line At the end of the day, new Nia-Sol Lotion, Gel and Capsules by Lamelle Pharmaceuticals are a proven way to significantly reduce your risk of AK and conversion to nonmelanoma skin cancer. It’ll also improve the appearance of red, flaky, rough patches of skin and help maintain your skin’s elasticity while protecting and improving its internal structure. If you fit the risk profile, have been diagnosed with AK or have had a ‘sun damage’ related rough spot removed from your skin, don’t take a chance that could potentially result in deadly consequences. Rather use the very best protection – and pair it with our world-class sunscreen Lamelle Helase 50+ – so you can get back to making the most of your days in the sun. If you fit the risk profile, have been diagnosed with AK or have had a ‘sun damage’ related rough spot removed from your skin, don’t take a chance that could potentially result in deadly consequences. Rather use the very best protection – and pair it with our world-class sunscreen Lamelle Helase 50+ – so you can get back to making the most of your days in the sun. Available at Clicks and online www.lamellepharmaceuticals.co.za www.niasol.co.za

June 3, 2022

Simple toddler suppers for busy moms

Time-saving toddler suppers for busy moms Sometimes the day runs away with you, and before you know it, it is time to put supper on the table for your little one. These easy supper recipes will help you quickly prep and serve a meal that is full of natural goodness – and delicious too! BUTTERNUT AND CARROT MASHED POTATO Get supper sorted in a flash with this tasty supper – if you have leftover mash in the fridge, it can be on the table in minutes! You can serve this on its own, or add a bit of tuna, cooked chicken or mince for some extra protein and flavour. Squish 100% Fruit and Veg Purees are a smart choice for your growing child – they are made with quality fresh fruit and vegetables and are free of nasties like colourants, flavourants and preservatives, and have no added sugar or starch. Ingredients 1 cup mashed potato 1 x 110 ml Squish 100% Butternut + Carrot Puree Optional: Steamed tenderstem broccoli for dipping Method Heat mash in the microwave and stir through Squish Puree. Steam broccoli and serve alongside mash as dippers TIP: Always double-check the heat of food you have warmed in the microwave and stir before serving. CHEESY MIXED VEGETABLE EGG SCRAMBLE When you’re rushed for time, eggs are always a good option. They’re so versatile and are full of protein. This cheesy scramble is a good way to use up half-full Squish 100% Fruit and Veg Purees you might have in the fridge. Squish pouches come with convenient resealable lids, so you never need to waste a drop. Ingredients 2 eggs 50 ml (½ pouch) Squish 100% Mixed Vegetable Puree (or any flavour you please) 45 ml (3 Tbsp) cheddar cheese, grated Method Crack the eggs into a bowl and whisk. Add Squish Puree and mix well. Melt a blob of butter in a non-stick pan over medium heat. Add the egg and puree mix and cook, stirring, until just cooked. Stir in the cheese. Serve warm with buttered toast. TIP: Use a cookie cutter to create fun-shaped toast. CHICKEN AND VEG RICE The convenience of Squish 100% Fruit and Veg Puree means you can always serve your child a nutritious meal, no matter how little time you have. This tasty one-bowl supper is super-easy to make – we used Squish 100% Mixed Veg, but you can switch up the taste by using any Squish flavour, including Pear + Sweet Potato Puree, Butternut + Carrot Puree, or Apple, Sweet Potato + Sweetcorn. Ingredients 1 cup cooked rice 1 chicken breast, steamed and shredded 1 x 110 ml pouch Squish 100% Mixed Veg Method Heat a small saucepan over medium heat, adding a dollop of butter. Add rice and chicken and fry briefly. Add Squish Puree and continue stirring until heated through. TIP: It’s always a good idea to have a couple of ready-cooked chicken breasts in your fridge to add to leftover rice, mash, or pasta or to stir through a pouch of Squish 100% Veg Puree. You’ll find a whole range of easy-to-make, nutritious recipes on the Squish website. Click here.

June 3, 2022

How dairy helps you to provide affordable, nutrient-rich lunchboxes

The weekday challenge is all about finding the balance between our work, school, home and family demands. Facing severe time constraints and competing agendas, we have to still find the smart ways to help our kids eat well, avoid unnecessary snacking and be as physically active as possible during the weekdays. This highlights the importance of starting each day with a healthy, nutrient-rich breakfast – even if that’s breakfast on-the-run, or just popping a yoghurt and a fresh fruit in your handbag for your kids to snack on the way to school. Planning our kids’ school lunches and snacks for the school week helps to keep healthy eating on track and keeps our focus on providing them with nutrient-rich whole foods, making sure we are including fresh, seasonal produce. Taking time to prepare for making school lunchboxes at home, using the many good ideas and time-saving hacks that are easy to find, is also far easier on the pocket than giving them money for tuck shop foods, which do not always adhere to healthy eating guidelines. This daily attention to eating well and developing the habit of being physically active every day is critical for South African children. ‘Be active!’ is one of the South African Food-based Dietary Guidelines. Studies have shown that childhood obesity and overweight are increasing rapidly. In addition, nutritional deficiencies and the resultant stunting of normal childhood development and growth are still prevalent in South Africa. Maretha Vermaak, Registered Dietitian at Rediscover Dairy says, “Undernutrition includes protein-energy malnutrition and a number of micronutrient deficiencies. The health consequences of undernutrition include stunted physical growth and delayed mental development. These conditions affect millions of people, especially in the developing world, where approximately 60% of deaths among children under the age of five years are associated with undernutrition. Like many other parts of the world, South Africa faces a double burden of disease where overweight and obesity as well as undernutrition can occur in the same country, the same communities and even in the same household.” The 11 South African Food-based Dietary Guidelines provides a simple framework to help maintain a healthy diet, assist in keeping weight in check and make nutrient-rich food choices. They highlight five types of food that should be included in our daily diet – starchy foods as part of most meals; plenty of vegetables and fruit; legumes such as dried beans and lentils; dairy such as milk, maas and yoghurt; lean meat, eggs, fish and chicken. Too often though, the typical South African diet is found to have little variety of foods and a low intake of vegetables, fruit and dairy, while processed foods, sugary and salty foods as well as drinks high in sugar are consumed all too regularly. The benefits of whole foods Whole foods are foods that are minimally processed or not processed at all, such as fresh vegetables and fruits, milk, eggs, whole grains and legumes. The benefits of whole foods are that they are naturally complex, nutrient-rich foods providing a spectrum of nutrients that our bodies need to maintain healthy functioning. The health benefits from whole foods are more than the sum of its nutrients. Taking charge of school-day lunches and snacks Good lunchbox choices for learners in primary school take into consideration both their nutritional needs and their priorities at break time. Most young kids look forward to the bell because what they most want to do is run out and play. Therefore, lunchbox foods need to be easy to handle and consume. Your child’s stage of development is also a factor to think about. Teens can be weight conscious, and they also often have a big need to fit in and be perceived as cool. Planning healthy options for lunchboxes by shopping for whole food ingredients over the weekend and prepping lunchbox ideas when you have the time avoids last minute decisions, which tend to be less healthy and more costly. It helps to have a variety of suitable, convenient and nutrient-rich options on hand, and to involve your kids in planning their school lunches and snacks. Think also about portion control if your child needs to manage their weight or is striving towards a healthier weight. Keep your focus on both the nutritional value and convenience of your lunch box choices. For example, adding a dairy component to a lunchbox such as a small full-cream yoghurt or a portion of cheese is easy to do, and it will boost their daily intake of vital nutrients such as calcium and Vitamin A. Flavoured milk is a great alternative to an energy drink after sports practice. It helps to rehydrate, refuel and repair and at the same time provides all the important nutrients provided by milk. Of course, budget is also a big consideration, and making up lunchboxes at home has the advantage of being more cost-effective than providing cash for takeaways and tuck shop snacks. Cost, convenience and nutritional value – what are the options? Maretha Vermaak and Dr Hester Vermeulen, a specialist in consumer economics at the Bureau for Food and Agricultural Policy (BFAP) have teamed up to give some examples of school lunchboxes that are affordable, easy to prepare at home and nutrient-rich: Cheese, ham, lettuce and mayo sandwich on low GI bread plus an apple and 250ml UHT milk – R22,59 Hester says: “This choice is good nutritional value for money. It’s a top option containing good quantity of energy(3123kJ), protein (32g), fat (43g), and calcium (677mg). It is also high in fibre.” Maretha says: “Make sure you choose full cream milk so your child gets the benefits of Vitamin A as well.” Peanut butter sandwich on brown bread with flavoured milk plus an apple – R14,49 Hester says: “This cost-effective option provides good quality protein and the highest fibre content.” Maretha says: “This lunchbox meals will help your child to sustain their energy levels after break time and also gives them a good boost of calcium (531mg), which is

June 1, 2022

HELP YOUR CHILD BOUNCE BACK FROM WINTER COLDS

While science has taught us never to underestimate the power of germs, sometimes these microscopic critters are simply too crafty, even for the most stringent germ detective. Is Winter To Blame For Childhood Colds? Welcome to winter – the season of snuggles, bear hugs, hot chocolate, colds, and flu! Of course, winter isn’t actually to blame for the spread of pesky viruses, but the cold does seem to shake viruses into action. Some studies have shown that many virus strains replicate better at colder temperatures.1 In addition, when the weather dips, families tend to spend more time huddled indoors with their windows closed, increasing their chances of breathing in the same air as someone who is sick and consequently getting the illness.2 When one child begins sneezing and coughing, a domino effect quickly occurs, and everyone who lives under your roof is hopelessly curled in bed like a bear with a sore head. What Is The Distinction Between Colds And Flu? Colds and the flu are both respiratory diseases caused by different viruses. Rhinoviruses cause 30–50 percent of all colds, and coronaviruses cause 10–15 percent of all colds.3 Influenza viruses are responsible for flu-like illnesses and symptoms are characterized by fever, headache, cough, sore throat, nasal congestion, weakness and loss of appetite.3 What Are the Symptoms and Signs of a Cold? Acute upper respiratory tract viral infections (URTIs) are the most common diseases of human beings, with adults having two to five common colds each year and school children having from seven to ten colds per year.3 A tickling in the throat, a runny or stuffy nose, and sneezing are among the initial symptoms of a cold. Those who have colds may also experience headaches, chills and a cough. Nasal mucus may thicken and turn yellow or green. Generally, the severity of symptoms increases rapidly, peaking 2–3 days after infection and lasting for about 7–10 days.3 How to Treat and Prevent Colds in Children It is possible to protect your child from colds by ensuring that they practice good hand hygiene by washing their hands often with soap and water, avoiding touching their eyes, nose, and mouth with unwashed hands, and avoiding contact with sick children and adults.4 There is no cure for a cold. Colds, like the majority of viral diseases, must run their course. Rest and fluids – juice and water – might help your child feel better while they are recovering.4 If your child does become ill with a cold, some medications can be used to alleviate their symptoms while their body recovers. These include saline nasal sprays or decongestants for a blocked or runny nose, lozenges for a sore throat, and paracetamol for fever and pain, such as the conveniently packaged Panado® Paediatric Syrup, Peppermint 5 ml Sachets. Panado® Paediatric Syrup, Peppermint 5ml Sachets contain paracetamol, an effective option for treatment of pain and fever in children.5 Other Panado® Products Suitable For Your Child* In addition to Panado® Paediatric Syrup, Peppermint 5 ml Sachets, Panado’s range for children includes Panado® Paediatric Syrup, Strawberry (50 ml | 100 ml),6 Panado® Paediatric Syrup, Peppermint Alcohol and Sugar-Free (50 ml | 100 ml),7 and Panado® Infant Drops 20 ml.8 Make pain and fever care easy by shopping for Panado products from independent pharmacies and selected Clicks, Dis-Chem, and Pick ‘n Pay stores. For more information, visit https://panado.co.za/and join the conversations onFacebook. #Panado #ADoseOfCare *For infants aged 3 months and older. ends 2022042510198726 References: 1. Foxman EF, Dtorer JA, Fitzgerald ME, Wasik BR, Hou L, Zhao et al. Temperature-dependent innate defense against the common cold virus limits viral replication at warm temperature in mouse airway cells. Proc Natl Acad Sci U S A. 2015;112(3):827-832. doi:10.1073/pnas.1411030112. Cited 2022 March 29]; Available from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4311828/ 2. Acharya B, Thapa K. Indoor staying during winter season makes people more susceptible to flu. J Nepal Health Res Counc. 2016 Jan;14(32):69-70. PMID: 27426715. Cited 2022 March 29]; Available from https://pubmed.ncbi.nlm.nih.gov/27426715/ 3. Eccles R. Understanding the symptoms of the common cold and influenza. Lancet Infect Dis. 2005;5(11):718-725. doi:10.1016/S1473-3099(05)70270-X. [Cited 2022 March 29]; Available from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7185637/ 4. National Center for Immunizations and Respiratory Diseases, Division of Viral Diseases. Common Colds: Protect yourself and others. [Cited 2022 March 29]; Available from https://www.cdc.gov/features/rhinoviruses/index.html 5. De Martino M, Chiarugi A. Recent advances in paediatric use of oral paracetamol in fever and pain management. Pain Ther 2015;4:149–168. DOI 10.1007/s40122-015-0040-z. [Cited 2022 March 29]; Available from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1971248/ 6. Panado® Paediatric Syrup Strawberry (Syrup). Approved package insert, March 2002. 7. Panado® Paediatric Syrup Alcohol & Sugar-Free / Panado® Paediatric Syrup. Approved package insert, April 2010. 8. Panado® Infant Drops (Drops). Approved package insert, August 1990.

June 1, 2022

Exploring male menopause

Recently there has been increased discussions around male menopause. However, research shows that not all doctors and psychologists agree that there is a definitive male menopause or andropause. Dr Morgan Mkhatshwa, Head of Operations at Bonitas Medical Fund, says this is because not all men experience it and, for those who do, they often don’t express their feelings as freely as women – as a result only a few men exhibit ‘midlife crisis’ symptoms. What is ‘male menopause’? It is the decline in the levels of the male hormone testosterone in men, just as women’s levels of estrogen begin to decrease, any time from the age of 40+. Some doctors refer to it as low testosterone. It is normal to experience a decline in the production of the male hormone testosterone with ageing but this also occurs with conditions such as diabetes. This gradual decline of testosterone levels is called late-onset hypogonadism or age-related low testosterone. It is a more gradual than female menopause where ovulation ends and hormone production plummets during a relatively short time. When does ‘male menopause’ start? Andropause or male menopause can begin at about age 40 (but can start earlier) and continue into the 70s. Why is it not talked about more? There is not much research into the subject, probably because you don’t die from the reduction in gonadal hormones and the withdrawal of hormones is not as dramatic as in women. Together with the reduction in hormones, there are often other factors involved when men experience this. For example, work pressure, marital pressures, life management and lifestyles exacerbate the problem. Many practitioners believe that balanced, youthful levels of human hormones improve the quality of life. What are some of the symptoms? Decreased mental sharpness (poor concentration, depressed mood) Decreased energy and strength Weight gain, decreased muscle and increased fat Depression and/or loss of eagerness and enthusiasm Irritability Sore body syndrome (feeling stiffness) Hot flushes or sweats Cold hands and feet Itching Poor sexual function Height loss Dr Mkhatshwa says some men feel the pressing need to make major changes because they feel ‘life is too short’ or have a feeling of dissatisfaction with their career, marriage and health. This can lead to restlessness about changes in appearance and making out of character choices, such as having an affair or a sudden desire for excitement or thrilling experiences. Getting help Men cope with menopause in different ways, it depends largely on their personality. The reduction in hormones often coincides with children leaving home, friends getting sick, marriages in trouble and job horizons narrowing. Combined with physical, psychological and sexual symptoms it is critical for men to acknowledge the challenges and seek the help of their family doctor, spouse, friends and support groups. How does one test for male menopause/andropause? It’s best to make an appointment with your GP who will: Perform a physical exam, ask about symptoms, order tests to rule out medical problems that may be contributing to the condition and do blood tests, which may include measuring testosterone level. Helping your body and mind cope with andropause Diet: A healthy diet, which includes a balance of vegetables, fruits, meats, fish and dairy products Fitness: Engage in regular exercise, including aerobic, muscular and flexibility exercises Get regular health check-ups including cardiovascular, prostate and testicular cancer Check hormone levels as you get older. Generally, between 40 and 55 several important hormones in a man’s body begin to decline Reduce stress in your life. Exercise and relaxation help to reduce stress, as does talking to your partner, friends and family about your problems Although sex is still important as you go through male menopause, you will start to view sex as a part of a loving relationship which includes friendship, intimacy and sharing Get plenty of sleep What about Testosterone Replacement Therapy (TRT), does it work? Medical experts are divided on this. It may improve the sexual function to some extent but there is no evidence that it improves any other symptoms. Are there any dangers or side effects? Men should avoid TRT if they are at high risk of prostate cancer, have severe urinary symptoms from prostate enlargement, have diagnosed heart disease, sleep apnea, a combination of risk factors for a heart attack or are prone to thrombo-embolic events. TRT does have associated risks, including: Worsening sleep apnoea (a potentially serious sleep disorder in which breathing repeatedly stops and starts) Causing acne or other skin reactions Stimulating noncancerous growth of the prostate (benign prostatic hyperplasia) and growth of existing prostate cancer Enlarged breasts Limiting sperm production or causing testicles to shrink Stimulating too much red blood cell production, which contributes to the increased risk of forming a blood clot Fluid retention, etc. Unlike menopause in women, Dr Mkhatshwa believes more research is needed on andropause or male menopause to completely understand it and determine what can be done to assist men through this phase of their lives.

May 31, 2022

HOW TO PROTECT YOUR CHILD FROM EMOTIONAL ABUSE

It’s no great secret that we want to keep our kids safe and raise them in a supportive environment. Unfortunately, this is easier said than done. Our sons and daughters are growing up in a world that is full of lurking threats that range from anywhere from predators to cyberbullies. These pitfalls make our parenting jobs more arduous, especially when it comes to unseen dangers like emotional abuse. Unlike physical abuse, emotional abuse leaves no marks or bruises which makes detecting it difficult.Emotional abuse, like other forms of abuse, can cause degradation or take a child’s pride away. This can take the form of threats, rejection, ignoring, isolating, criticism, corrupting, swearing, and lying or any verbal patterns that harms a child’s emotional well-being, development, or self-worth. Unfortunately, emotional abuse often involves an ongoing relationship and occurs over time, and is not just one isolated incident. The Prevalence of Emotional Abuse For years, experts and researchers have been plagued with problems about defining emotional abuse and tracking its prevalence.The precise numbers of children suffering this abuse is hard to know, because many incidents go unreported or fly under the radar of caregivers, parents, or the authorities. Occasionally, there are cultural factors that influence how a parent disciplines or interacts with a child. For example, there is solid evidence from the World Health Organization that found most cultures yell at children, while cursing, calling names, and threatening abandonment vary greatly around the world. Childline receives around 4,827 calls from kids who were emotional abuse victims. This data lets us know that emotional abuse is a very real threat to our kids. In fact, some experts suggest that emotional abuse appears to be the the most prevalent form of maltreatment and abuse of children. There are a variety of reasons suspected of causing kids to experience emotional abuse that include: poverty, unemployment, overcrowding in the home, substance abuse, alcohol abuse, and more. But, far too often kids are vulnerable just because they are children and easily become scapegoats for an adult’s anger or frustration. Warning Signs of Emotional Abuse in Kids Like we mentioned earlier, recognising emotional abuse is difficult. That makes it essential that we know what behaviours to look for so we can put a halt to the verbal abuse. Listed below are possible warning signs. of emotional abuse kids: Withdrawal from activities or friends Poor concentration Bed-wetting Difficulty sleeping Changes in eating habits Increased anger or aggression Acting out Sadness Feeling ashamed Obsessed over doing things a certain way or meeting expectations Fear Anxiety Suicidal or self-harming behaviours How to Protect Your Kids From Emotional Abuse Even though this topic is frightening, there are a few simple steps we can take to protect our kids from suffering emotional abuse. To help keep our boys and girls safe, scroll through the list of safety suggestions: Believe children when they tell you they are experiencing emotional abuse.Listen, reassure them, and report the abuse to the right authorities. Good support is vital when it comes to giving kids hope and encouragement while they rebuild their lives, ability to trust, and move forward. Find child caregivers you trust.It’s obvious that we can’t always be with our kids. Reduce the chance of emotional abuse by finding a reliable caregiver you trust. Begin ongoing conversations about the power of words.All children, and even a few adults, need to be reminded how words can hurt. This will open the lines of communication and encourage kids to share when they have experienced emotional abuse. Teach relaxation techniques to combat anxiety. Inevitably, there will be times when a child encounters unkind words or mean people. Whether it’s a bully at school or a narcissistic boss at work, teach kids coping methods, deep breathing, or yoga moves to combat emotional abuse. Model healthy relationships with partners, friends, family, and children.We are our child’s first teachers and we must lead by a good example. If we want our kids to respect themselves and be in healthy relationships, we must pave the way by showing them acceptable ways for talking about our feelings, communicating, disagreeing, saying we are sorry, and making-up after an argument. Avoid name calling, harsh judgments, and create a safe home environment. As parents, we need to be the safe place to fall. This doesn’t mean we can’t discipline or enforce house rules. However, we need to be mindful of how our words and phrases can impact our child’s development, either setting them up for a lifetime of grief or acceptance.

May 30, 2022

CHILDHOOD PAIN & FEVER: TURN TO RECENTLY LAUNCHED AND CONVENIENT, PANADO® PAEDIATRIC SYRUP, PEPPERMINT 5 ML SACHETS

It’s true: Babies don’t come with manuals. So, if your baby spikes a fever and appears to be in pain, it’s natural for even the calmest of moms and dads to panic. When your baby or infant has pain and fever, turn to recently launched and conveniently packaged Panado® Paediatric Syrup, Peppermint 5 ml Sachets. What Is Fever and Is It Dangerous to Children? Throughout the ages, certain myths have caused an uproar… kiss a frog and get a prince, goldfish only have a three-second memory, and all fevers are bad for children. Fever is defined as a body temperature of > (more than/equal to) 38 degrees C.1a As strange as it may seem, fevers can be a good thing. A fever is your child’s body’s way of fighting off infections and helping speed up recovery.1b What Causes Pain And Fever In Children? Viral infections are common in infants and children, and most are not serious, including the common cold and a sore throat.2 Teething can be uncomfortable for young children as the tooth cuts through the gums,3a while in older children, cavities may also cause toothache.3b Childhood vaccinations can also cause fever and local reaction (pain, swelling and redness).1c Headaches are common in children, affecting up to 75% of school-aged children,4a and are commonly caused by viral or an upper respiratory tract infection.4b Why choose Panado® Paediatric Syrup, Peppermint 5 ml Sachets? Recently launched and conveniently packaged Panado® Paediatric Syrup, Peppermint 5 ml Sachets have been made with little ones in mind. It contains paracetamol, which boasts more than 150 years of clinical experience5a, and is a trusted choice for many South African families to treat headaches, pain and fever. It’s also gentle on little tummies.5b Panado® Paediatric Syrup, Peppermint 5 ml Sachets are great for on-the-go parents and super convenient for when you’re travelling those long distances!

May 27, 2022

Morning sickness – what to expect and how to deal

Being pregnant is an exciting time of your life, but it can be a little daunting. Morning sickness is one of the aspects of pregnancy that can be difficult to deal with. It is estimated that over 70% of women deal with nausea and vomiting to some degree. The name morning sickness is also misleading, as unfortunately you can feel sick anytime of day. Morning sickness is often one of the first signs of pregnancy, beginning in the first trimester. Unless vomiting is so frequent that it leads to weight loss and dehydration (this is known as hyperemesis gravidarum), morning sickness is considered a normal (albeit unpleasant) part of pregnancy. What causes morning sickness? There is no one cause of morning sickness, and severity varies amongst women, and between pregnancies. Some women deal with feeling nauseous the entire pregnancy, whereas others will find that symptoms abate within the second trimester. Luckily, even though you may be feeling miserable, morning sickness is often seen as a sign of a healthy pregnancy and doesn’t harm your baby. Morning sickness is thought to be caused by hormonal changes during pregnancy, specifically the pregnancy hormone, known as human chorionic gonadotropin. How to deal with morning sickness? Unfortunately there isn’t anything you can do to fully alleviate the nausea and vomiting, however, there are things you can do to help fight feeling sick. Making sure you stay hydrated, eating a bland diet, such as rice, bananas and crackers, as well as eating small amounts frequently are all things that can help quell the queasiness. Try staying away from strong smells and spicy foods, as these can trigger nausea. If your morning sickness is bad, speak to your doctor, and be sure to consult with them before trying any medication or alternative remedies.

May 26, 2022

Quick and easy toddler meals and snacks you can freeze

As every busy parent knows, there often simply aren’t enough hours in the day to get everything done. But one thing you don’t want to compromise on is being able to give your child nutritious meals and snacks. These quick and easy freezer-friendly recipes will help make your life easier – and keep your toddler happy and well fed too! SNEAKY VEGGIE-LOADED MAC AND CHEESE The great thing about Squish 100% Veg Purees is that they allow you to add veggie goodness to your child’s favourite meals, like bolognaise, scrambled eggs, and mac and cheese, without them noticing – a great solve for picky toddlers. Squish 100% Fruit and Veg Purees contain no nasties, which means they’re free from preservatives, colourants and flavourants and have no added sugar or starch. Double this recipe so that you can freeze the extra portions and have a whole batch of quick and easy suppers ready to simply heat and serve when you’re pressed for time. Ingredients 1 x 110 ml Squish 100% Butternut + Carrot Puree 250 ml (1 cup) milk Salt and freshly cracked black pepper 250 ml (1 cup) cooked macaroni pasta, drained 125 ml (½ cup) cheddar cheese 65 ml (¼ cup) cream cheese 1 ml (¼ tsp) ground nutmeg 65 ml (¼ cup) breadcrumbs 15 ml (1 Tbsp) butter Method Cook the pasta according to the package instructions. Mix the Squish Puree and milk together, then add the drained pasta. Add the cheddar and cream cheeses and stir well to combine. Season to taste with salt, pepper, and nutmeg. Spoon into ramekins, top with breadcrumbs and a dot of butter. Bake in an oven pre-heated to 180°C for 20 minutes or until lightly golden and crisp. Allow to cool slightly before serving. MINI FRUITY MUFFINS These mini muffins are perfect grab-and-go snacks and are great to add to your little one’s lunch box. Bake a batch (or two!) and freeze so you always have on hand when you need. These muffins are made using Squish 100% Fruit Puree, which adds natural sweetness meaning you can use less cane sugar. You can switch up the flavours by choosing different purees each time you bake a batch – try Summer Berries, Banana + Strawberry, or Pear. To make a variety in one go, divide the batter, and add the leftovers from your Squish pouches (even the Squish 100% Veggie Purees work well). Squish pouches come with a resealable lid, meaning you never need to waste a drop. Just use what you need then put them back in the fridge for later. Ingredients 375 ml (1½ cups) cake flour 7.5 ml (1½ tsp) baking powder 5 ml (1 tsp) bicarbonate of soda 5 ml (1 tsp) ground cinnamon 125 ml (½ cup) brown sugar 1 egg 65 ml (¼ cup) sunflower oil 1 x 110 ml Squish 100% Banana + Apple Puree 1 x 110 ml Squish 100% Apple Puree Method Sift flour, baking powder, bicarbonate of soda and cinnamon into a large mixing bowl. Stir in the brown sugar. Mix the egg and the oil together and stir in the puree. Add the puree mixture to the dry ingredients and fold gently until just mixed. Spoon the muffin batter into a muffin tray that has been lined with paper muffin cups. Bake the muffins in an oven that has been preheated to 180˚C for 15 minutes or until the muffins are golden and firm to the touch. CHEESY VEG BALLS These Cheesy Veg Balls are delicious and packed with natural goodness too. They are great as a meal on their own, a lunchbox filler, or as an on-the-go snack when you’re enjoying a day out with your toddler. This recipe uses a whole sachet of Squish 100% Mixed Veg Puree, but you can switch it up and use any of your child’s favourite Squish flavours, including Butternut + Carrot and Apple, Sweet Potato + Sweet Corn. Squish Purees are made using 100% fruit and vegetables with no dilution, which means they provide parents with convenience, without compromising on quality. Ingredients 1 cup cheese 1 x 110ml Squish 100% Mixed Veg Puree ¼ small onion, finely grated 2 cups breadcrumbs (simply put several slices of bread into your processor and blitz) ½ cup wholewheat flour 2-3 large courgettes, finely grated 2 large carrots, finely grated ½ clove garlic grated, finely grated 2 Tbsp olive oil/coconut oil 1 tsp dried herbs Method Combine all the ingredients then leave to rest for 20 minutes. Roll into small balls. Place on a baking tray lined with baking paper and bake in a preheated oven at 180 °C for 20-25 minutes. (If you have an air-fryer, 10 minutes tops.) For a dipping sauce, simply mix some full-cream plain yoghurt with Squish 100% Veg Puree. FREEZER HACK: Keep a stash of Squish Yogi pouches in your freezer. Pop into your toddler’s lunchbox and by snack time it will have gently melted creating a refreshing slushie (and keeping their lunchbox contents cool!). Looking for more toddler-friendly recipe inspiration? Click here.

May 20, 2022

The Sushi Sandwich, a great lunchbox idea!

No matter their income, many South African families fall short of the recommendations for 2 to 3 servings of dairy a day. However, given the versatility of dairy, it is really easy to include it in meals, snacks, drinks and lunchboxes. The Rediscover Dairy Sushi Sandwich is a great addition to any lunchbox (big and small). We love it because: It is versatile, because different food items can be included. It is a powerhouse lunchbox snack – high fibre, raw veggies and protein all in one. It is easy to eat, because each piece is bite size, so can adjust to different levels of appetite. It includes dairy and counts towards the recommended 3-A-DAY intake – you can used full fat, plain or flavoured cream cheese or cheese spread or even cottage cheese (plain or smooth). It is easy to make, so the kids can help and use their favourite ingredients. It can be made with high fibre, low GI brown or white bread. It caters to many different tastes and ingredients can include sticks of cheese, cream cheese, chicken, julienne vegetables (carrots, peppers, cucumber and baby marrow) and avo. It can include a combo of protein and veg and it a great way to include a daily raw veggie portion. The raw vegetables pair well with hard cheeses like gouda, cheddar or even feta and a protein like chicken, smoked chicken, tinned fish, salmon or beef strips. See here how to make the Sushi Sandwich. INGREDIENTS (1 Serving) 2 slices (2 x 30 g) of white bread, crusts removed 4 Tbsp (24 g) cream cheese or cheddar cheese spread A quarter red pepper (30 g), deseeded, thinly sliced A quarter carrot (20 g), peeled and thinly sliced TO SERVE Sweet chilli sauce to serve Cheese wedges to serve Raisins to serve Fruit to serve INSTRUCTIONS Place the bread on a clean, flat surface. Using a rolling pin, flatten the bread slightly. Spread the cheese spread evenly over the bread slices, leaving a 2 cm border along 1 edge. Top with red pepper and carrot strips (or any other fillings). Roll up to enclose filling and slice each roll into thirds. Serve with sweet chili sauce.

May 20, 2022

The Killer Quintet

Two years ago, the Human Sciences Research Council (HSRC) and the Medical Council described the increase in Non-Communicable Diseases (NCDs) as an ‘emerging epidemic’ and the ‘biggest threat to South Africa’s health’. NCDs are associated with the way a person or group of people live, which is why they are called lifestyle diseases. They include atherosclerosis, heart disease and stroke, obesity and type 2 diabetes as well as diseases associated with smoking, alcohol and drug abuse. These diseases used to be prevalent mostly in higher income brackets but not anymore, they are wreaking havoc amongst all South Africans. The good news is that the damage resulting from unhealthy lifestyles can be stemmed. Dr Morgan Mkhatshwa, Head of Operations at Bonitas Medical Fund talks about the top five lifestyle diseases and the effect they have on our bodies. 1. Lack of exercise Not having enough exercise is a major cause of NCDs and chronic disease. Exercise can help reduce or prevent certain NCDs and chronic diseases. Regular aerobic exercise may delay or prevent type 2 diabetes and has benefits for type 1 diabetes as well. Resistance training for type 2 diabetes results in a leaner body mass, blood sugar and blood pressure control Heart disease – reduces cardiovascular risk factors including increasing HDL (good cholesterol) while offsetting LDL (bad) cholesterol and reducing blood pressure Cancer – can reduce the risk of several cancers including breast, colorectal, endometrial, kidney, liver, ovarian, pancreatic, prostate, gastric and oesophageal cancer 2. Stress Your stress response is controlled by your hypothalamus, a tiny control tower in your brain. Stress hormones are sent out which trigger your body’s fight or flight response. Your heart may start beating faster, you breathe more quickly and your muscles tense ready for action. All good in an emergency but if it keeps firing all day it could put your health at serious risk. Stress that’s left unchecked can contribute to many health problems, including high blood pressure, heart disease, obesity and diabetes. 3. Smoking Thousands of people die every year from cancer, Chronic Obstructive Pulmonary Disease (COPD), heart attacks and strokes because of cigarette smoking. That’s the bad news. The good news is that it’s never too late to quit. Within 12 hours after your last cigarette your body will begin to heal itself. The levels of carbon monoxide and nicotine in your system will decline rapidly and your heart and lungs will begin repairing the damage caused by cigarette smoke. Your risk of lung cancer starts to decline a year after you quit and, by the time you’ve been a non-smoker for 10 or 15 years, your risk of cancer is about the same as for people who have never smoked. 4. Alcohol Over time, excessive alcohol consumption can lead to the development of chronic diseases and other serious problems including high blood pressure, heart disease, stroke, liver disease, digestive problems, cancer of the breast, mouth, throat, oesophagus, voice box, liver, colon and rectum. Alcohol affects the body is a multitude of ways including: The pancreas causing pancreatitis – alcohol-related liver disease and chronic liver inflammation which result in either low blood sugar (hypoglycaemia) too much sugar in the blood (hyperglycaemia) and may end up with complications related to diabetes Your central nervous system – over time it affects your memory, ability to make rational choices and think clearly. Chronic heavy drinking can cause permanent brain damage Your digestive system – over time, the tissues in your digestive tract get damaged and you can’t absorb nutrients properly, this results in malnutrition Circulatory system – chronic drinking can affect your heart and lungs, giving rise to complications like high blood pressure, irregular heartbeat leading to heart attack and stroke and heart failure Skeletal and muscle systems –can affect bone density and increase your risk of fractures as well as muscle weakness and atrophy Immune system – drinking heavily reduces your body’s natural immune system which makes you more likely to develop pneumonia and tuberculosis 5. Poor nutrition Poor eating habits include under or over-eating, not having enough of the healthy foods we need each day or consuming too many types of food and drink. Unhealthy eating habits can affect our nutrient intake, including energy (kilojoules) protein, carbohydrates, essential fatty acids, vitamins and minerals as well as fibre and fluid. This can cause obesity, which the World Health Organization (WHO), says has reached epidemic proportions globally; diabetes, hypertension, high cholesterol, osteoporosis and cancer. All forms of malnutrition have become one of the biggest health problems globally. By modifying your behaviour and adopting a healthier lifestyle damage can be curbed, you can improve both the quality of your life and your longevity.

May 17, 2022

It’s time to talk – period!

The 28th of May is recognised globally as Menstrual Hygiene Day and encourages people globally to promote good menstrual health and hygiene for all women and girls. As a local business that produces a range of women’s reproductive health products, 3Sixty Biomedicine with their naturally based Salome range is committed to playing an active role in educating and promoting a better understanding about common women’s health issues. Menstrual health issues are among the most common reproductive health issues that women deal with on a regular basis; these can impact their quality of life and act as a barrier to schooling and participation in sports and other activities if not identified and managed properly. It is thus important to discuss menstrual health openly; like if PMS (premenstrual syndrome) is real or a myth, how to know if period pains are normal or not, or if the amount of menstrual blood flow experienced is normal, because these conditions can add further complications to women’s reproductive health. Common Menstrual Health Issues unpacked Menorrhagia or heavy menstrual bleeding is a common condition experienced by many women; this condition is often painful and debilitating for 30% of women who suffer from it on an ongoing basis. Symptoms of menorrhagia include soaking through one or more sanitary pads or tampons every hour for several consecutive hours, needing to use double sanitary protection to control your menstrual flow, needing to wake up to change sanitary protection during the night, bleeding for longer than a 7 days and / or passing large blood clots. Dysmenorrhea, the technical term for period pain, is also a common women’s health issue that affects women of all ages and races. According to the American Academy of Family Physicians; up to 20% of women experience menstrual cramping that is severe enough to interfere with their daily activities. Symptoms that may include lower abdominal or pelvic pain with or without radiation to the back, typically begin in adolescence and may lead to school and work absenteeism, as well as limitations on social, academic, and sports activities. Premenstrual Syndrome (PMS) is another common problem that is characterised by a set of physical, emotional and behavioural symptoms that start the week leading up to a woman’s menstrual cycle. In a published article on the epidemiology of premenstrual syndrome (PMS), it stated that 23 – 31% of women of reproductive age experience PMS to a degree that affects their quality of life. Some of the psychological symptoms associated with PMS are irritability, mood swings, depressed mood and crying, low self-esteem and anxiety to name a few. To add to this, there are also cognitive symptoms such as forgetfulness and physical symptoms such as bloating, fluid retention, constipation and headaches, all of which can feel debilitating. How to tackle Menstrual Health Issues The Salome product range offers over the counter treatment options to help manage common female reproductive health issues. The range is based on herbal extracts and aims to manage conditions such as primary dysmenorrhea (period pain), menorrhagia (heavy menstrual pain) and premenstrual syndrome (PMS) with minimal to no side effects. Salome PreMens is the newest addition to the Salome range and contains a natural extract known as vitex agnus-castus which is more commonly known as chaste tree or monk’s pepper. Salome PreMenS is used to help manage psychological and emotional well-being during premenstrual syndrome (PMS). Vitex agnus-castus is considered a progestogenic herb as it encourages ovulation, increases progesterone and helps rebalance oestrogen/progesterone ratios. Vitex agnus-castus assists in alleviating physical symptoms of PMS such as fluid retention, breast tenderness, and premenstrual weight gain. “Part of building a period positive world is acknowledging that we have a collective responsibility in changing the way society views periods in the 21st century. We have to ensure that young menstruators should be able to talk openly and celebrate their transition into adulthood without having to hide it in secret or manage their period in isolation. After all, menstruating or having a period is NORMAL and occurs as part of a woman’s monthly cycle. At the very least we should be able to talk openly about our menstrual cycles so we can identify when there are abnormalities in order to get the necessary help and treatment when required,” says 3Sixty Biomedicine’s CEO, Boitumelo Sebambo. Visit www.salome-range.co.za for more information about the full Salome range of products that helps to manage menstrual pain, heavy menstrual bleeding, premenstrual syndrome, infertility in women with Polycystic Ovary Syndrome (PCOS), and menopause. Salome Menstrual Pain, Salome Heavy Menstrual Bleeding and Salome PreMens are available to the public from pharmacies nationwide or online at Takealot.com and Salome’s website and can be reimbursed from medical aid savings. Connect with Salome on their social media platforms: Facebook: Salome Range Twitter: @SalomeRange Instagram: SalomeRange

May 12, 2022

HOW TO MANAGE YOUR BABY’S PORTION CONTROL

Managing a baby’s portion control can be tricky, especially if you are a new parent. However, this can be made easy if you have the right equipment in your feeding arsenal! Take a look at why portion control is important for your child, and how to get it right with the perfect plate. Developing Healthy Habits Through Baby Portion Control From an early age, your child is picking up on how to interact with the world. Therefore, instilling a healthy relationship with food is vital for your baby. Portion control can help your child avoid: Diabetes Obesity Anorexia Bulimia All of the above mentioned health problems can be linked to the practice of overeating – which is scary. The Do’s And Don’ts Of Baby Portion Control Below are a number of suggested habits to get yourself into to strengthen your baby’s portion control: Do Allow Self Feeding: This will help your baby develop not only a good relationship with food, but also the ability to determine when he or she is satisfied. Do Try Various Flavours: This will allow you to suss out which are your little one’s favourites, and will allow your baby to widen their pallet. Do Make Use Of A Divide Plate: If you don’t know the first thing about baby portion size, get something to guide you along the way. Don’t Encourage Plate Completion: This is a grave mistake made by many parents. Encouraging your child to finish a whole plate of food may give them a poor relationship with food, as they are being forced to continue eating even once they are full. Rather ask them if they are satisfied and have had enough. If they say yes, trust them on this. Don’t Use Food As A Rewards System: This will also deepen an unhealthy relationship with food. Rather than coaxing them into doing something with the promise of a sweetie, reward them in other ways.

May 12, 2022

Crèche Syndrome, Breaking the Cycle Naturally

You won’t find it in the medical textbooks, but if you’re a parent boomeranging in and out of your paediatrician’s rooms with an endlessly sniffling baby or toddler, chances are you’ve heard of ‘crèche syndrome’. It’s a colloquial term referring to a cycle of infections, usually upper respiratory, that unfortunately, commonly afflict little ones regularly attending playschool or pre-school. It’s not hard to guess why. Babies and toddlers have developing immune systems, and frequent exposure and close contact with a range of other children results in the quick and easy spread of pathogens, no matter how much cleaning happens in the environment. Infections often get worse in the winter when the children spend more time indoors and the bugs proliferate in the closed environment. Snotty and a bit of a wet cough may not sound like the worst, but the reality is that these ongoing infections take a big toll on parents. There’s the naturally high levels of stress that parents experience when their children are unwell; there’s lost sleep and more often than not, lost working hours too. Most parents can take this in their stride when it happens once or twice, but ‘crèche syndrome’ refers to a spate of rolling infections over an extended time, and it can easily become desperately exhausting and costly. In addition, the symptoms are not always mild, and one seemingly slight sickness can lead to other issues including ear infections, serious chest infections and gastric infections. With rosy health as an important marker of our parental responsibilities, continuous sickness in our child can make us doubt our abilities. The good news is that you’re not alone; you’re not a bad parent and, according to Michele Carelse, Founder and CEO of online natural health and wellness retailer, Feelgood Health, there are ways to break the debilitating cycle of crèche syndrome. She says, “Parents can consider the natural treatment route and they will find that there are various easy strategies to help support their little one’s developing immune systems. Also, for those parents concerned about the efficacy of antibiotics and the impacts of frequent antibiotic use, a holistic approach can be the way to go.” How to prevent and treat creche syndrome naturally There are many things a parent can do to protect and strengthen their kids’ immune systems. With a strong immune system, infections can be fought better and faster, and the risk of secondary infections developing is much lower. Here are some of the best proven ways to build your child’s immune system: 1) Good nutrition Many kids are fussy eaters, so parents often end up feeding them ‘easy’ meals, which are often highly-processed and nutrient-poor. Nutrition directly impacts health and immunity – a lack of daily nutrient-rich foods can result in susceptibility to a host of infections and increase your child’s risk of nutrient deficiencies and related health conditions. It’s important to know and understand children’s dietary requirements and discover some of the many, easy ways to serve up nutrient-dense foods that your child will happily eat. If you find that you are still struggling to turn them on to regular healthy meals, then consider a kid-friendly nutritional supplement such as Solgar’s Kangavites Multivitamins, which contains all the vitamins and minerals a child needs for growth, strong immunity and healthy brain functioning in a yummy chewable form. 2) Probiotics There’s a well-researched link between the healthy gut biome and immune functioning. An increasing number of parents are becoming educated about probiotics and have started giving their kids probiotics on a daily basis, especially before and during flu season. 3) Diffusers and essential oils Essential oils are commonly used for their antiviral and antibacterial properties. Take note that babies and toddlers are especially sensitive to essential oils being applied directly onto their skin, so a diffuser is the best way to get the therapeutic properties of the oils into your little one’s respiratory system. Some of the best essential oils for respiratory infections are eucalyptus, tea tree oil, peppermint oil and rosemary. 4) Don’t dry out phlegm Contrary to popular belief, drying out a runny nose or a phlegmy respiratory tract may not be a good thing. Mucous and phlegm are appropriate bodily responses in the efforts to rid the respiratory tract of germs. Rather than drying out the respiratory tract, use a Colloidal Silver Nasal Spray which will help loosen mucous without drying anything out. The added benefit of doing this is that colloidal silver contains powerful antimicrobial, anti-fungal, anti-viral and antibiotic properties. 5) Immune-boosting supplements Natural herbal and homeopathic remedies made from plants have been proven effective in boosting immune systems and fighting infection. Here is Michele’s top selection of immune-boosting natural remedies for children: BaniFlu: This homeopathic ‘flu remedy can be used by the whole family, including children and babies. KiddieBoost: Naturally strengthens immune functioning in children and promotes your child’s natural resistance to illness. This antiviral and antibiotic alternative speeds up recovery from illness and is suitable for little ones over the age of 12 months. Sniffly Sprinkles: Sniffly Sprinkles contains a selection of 100% homeopathic ingredients to relieve sneezing quickly, safely and effectively, as well as runny and blocked noses in babies and children. It can be used for new-borns and children up to the age of 12 years.

May 11, 2022

NEW PARENTS AND YOUR BABY’S HEALTH

Becoming a parent is a joy but it can also be overwhelming and just a little daunting. There is no degree or diploma, you are simply propelled into it. It’s a steep learning curve. You instantly have a new life depending on you and, combined with sleep deprivation, the challenges of adjusting to being a parent and wanting to do the best for your child, you need all the help you can get.Becoming a parent is a joy but it can also be overwhelming and just a little daunting. There is no degree or diploma, you are simply propelled into it. It’s a steep learning curve. You instantly have a new life depending on you and, combined with sleep deprivation, the challenges of adjusting to being a parent and wanting to do the best for your child, you need all the help you can get.

May 11, 2022

Have milk, maas or yoghurt every day

There are excellent reasons why the whole family should add milk and other dairy products such as milk, amasi, yoghurt or cheese to their daily diet. They taste great and are packed with a unique combination of many important nutrients, which work together as a team to give you GO throughout the day and help keep your body healthy. Dairy – a nutrient power pack All dairy products are nutrient rich, giving you many of the important nutrients your body needs. The good-quality protein in dairy helps children grow and supports bones and muscle building throughout life to keep you strong. The natural sugar in milk (lactose) is a valuable source of energy, which helps to get you through the day. It can also aid recovery after exercise, to enable you to work just as hard next time. A single cup of milk gives you a third of your daily calcium needs for strong bones and teeth; almost half your vitamin B12 needs to keep your brain alert; and a quarter of your potassium needs so that your heart stays healthy and your blood pressure in check. Full-cream milk also delivers vitamin A, which is essential for good eyesight and to help protect you against disease. Whether you choose milk, amasi or yoghurt, you will get all these nutrients in a single serving – and some vitamin B2, magnesium, phosphorus and zinc – to keep your body healthy. Get the power of milk on your side The South African food-based dietary guidelines recommend that a healthy diet should include milk and dairy every day. Health authorities all over the world say the same. So, be sure to include MILK and dairy foods such as AMASI, YOGHURT and CHEESE in your daily diet. These foods are tasty, convenient and affordable, and can be used in many different ways so that you can get all the goodness of dairy. Smart ideas to ‘just add dairy’ Cook oats with milk instead of water or mix milk into instant oats. Whip up a no-fuss breakfast by adding raw oats to yoghurt the night before and then mixing in some fruit, nuts or even a pinch of cinnamon in the morning. Make a fruit smoothie by blending milk, yoghurt or amasi and your favourite fruit together. Melt a few blocks of chocolate into a cup of hot milk for a special treat or make a milky coffee to keep you warm on a cold winters evening. Bake scones with milk and cheese, using this easy three-ingredient recipe: Mix 1 cup of milk, 1 cup of grated cheese and 1 cup of self-raising flour together. Spoon the batter into a muffin tin and bake for 15 minutes at 180 °C. Use milk to make a hearty macaroni and cheese, a rich white sauce or a smooth custard. Prepare melkkos, with cinnamon and sugar, as a comfort food on a cold day. Spoon a dollop of plain cottage cheese or sour cream onto a baked potato. Sprinkle grated cheese over vegetables, omelettes, tacos or pasta. Mix cheese into mashed potatoes or meatballs for a creamy richness.

May 6, 2022

Winter-must haves you’ll need for your baby when the temperature drops

Ask any mom, and she’ll tell you that young children and babies have a list of non-negotiable, crucial must-haves all year round. But winter has a way of turning things up a notch. And we’re not just talking about an increase in clothing and warm layers; like adults, a baby’s skin needs may also change during the colder months, as may their nutritional needs. You’ll probably find that your list of must-haves grows a little longer, as baby needs a few more products to stay healthy and happy. Here are our winter must-have recommendations for babies and toddlers: Safety first You have a first aid kit in your car, and in your medicine cabinet, so why wouldn’t you have an equivalent kit for baby? We all know that there is nothing predictable about babies, and they can often start to feel unwell at a difficult time, like late at night or over the weekend, which is why it’s essential to have some basic healthcare products available for use at home. And while babies can get sick any time of the year, we all know that winter is notorious for bringing on the sniffles. Keeping a healthcare kit on-hand means you’ll be able to access a thermometer, nasal aspirator, and other essential items easily and conveniently – no more searching through drawers and cabinets! Try: Safety 1st Healthcare Kit (R269.95) The Safety 1st Healthcare Kit 11 Pieces comes with all the tools you’ll need to properly see to your newborn’s health needs. It includes a digital thermometer, nasal aspirator, soft toothbrush, medicine dropper, 5 alcohol wipes, an emergency contact card, and a travel case. Immune support As the saying goes, prevention is better than cure. While it’s impossible to prevent babies and children from ever getting sick, it is possible to boost their immune systems by ensuring that they get all the vitamins and minerals their bodies need to function optimally. A healthy and balanced diet goes a long way, but we all know that young children can be picky eaters, which means that they are likely not consuming all the nutrients they need from their food. This is where good quality supplements like NutriPure, which is free from sugar, artificial flavours, colours, and sweeteners make all the difference. Try: NutriPure Kids Multivitamin Gummies (R109.95). Made with real fruit juice, these delicious gummies help to maintain your child’s immune system and promote overall well-being. It contains vitamins D, B6, B12, & C, as well as Biotin, Pantothenic Acid, and Niacin. NutriPure Kids Probiotics (R164.95) At any age, a balanced intestinal micro-flora is highly important in keeping the body in healthy working order. The healthy bacterial microflora in the gut is a key element for overall well-being. Each Nutripure Probiotics bear contains 1 billion live cultures to help your child boost his daily culture intake. Nutripure Kids Immune Support Gummies (R109.95) These delicious gummies contain a unique blend of 6 essential vitamins and minerals that all contribute to the normal function of the immune system. Vitamin C, B6, and B12 help to metabolise carbohydrates, fats and proteins and are factors in the maintenance of good health. Preventing and treating dry skin Babies and young children, like adults, are prone to getting dry skin when the temperature drops. Humidity levels are lower in winter, and the water content of the epidermis (the top layer of skin) typically reflects the humidity around it. If left untreated, dry skin may become itchy and uncomfortable, and may flake or even peel. Make sure that babies and children are bathed in warm (not hot) water, as hot water strips the skin of its natural oils and may lead to dryness. We recommend applying a nourishing oil to the skin after every bath, and throughout the day as needed, to lock in moisture. Multipurpose oils, such as those from Jamaican Mango & Lime, are great for softening and moisturizing dry skin. Try: Jamaican Mango & Lime Black Castor Oil Tea Tree (R152.00) has anti-inflammation properties and is made with a blend of pure Jamaican black castor oil and tea tree oil, which softens and moisturizes dry, damaged skin. Jamaican Mango & Lime Black Castor Oil Vitamins A-D-E (R152.00) promotes hair growth, moisturizes and softens dry skin and treats dry nails and cuticles. Soothe dry lips Dry and chapped lips are common during winter, and you may find that your (and your little ones’) lips need a little extra TLC when the temperature drops. Did you know that nipple cream is a common remedy for dry lips? Multi-purpose, moms can use it, not only to soothe their nipples when breastfeeding but also to protect and treat the whole family’s lips. Try: Medela Purelan™ – Lanolin Cream (R119.95) helps to restore the skin’s natural moisture balance and keeps the skin supple. Purelan is so safe for your baby that it doesn’t need to be removed before breastfeeding. It is dermatologically tested, hypoallergenic and free from artificial additives and preservatives and also gives you fast relief for sore nipples and dry skin. Nappy cream to the rescue Nappy rash can occur any time of the year, but winter poses some extra challenges as baby’s skin is covered in extra layers of clothing and gets less opportunity to breathe. Apply a soothing nappy rash cream after every nappy change to ensure that baby’s skin is soothed and comfortable. Try: Sudocrem skin and baby care cream, available in 4 tub sizes (400g, 250g, 60g, 125g). The 60g tub (R57.99) is travel-friendly and fits into a handbag with ease. Sudocrem skin and baby care cream heals irritated and sensitive skin so your baby can feel comfortable in their nappy. It is made with a special formulation that contains zinc oxide, is hypo-allergenic, and expertly soothes and restores affected areas. What are some of your baby’s winter essentials?

May 5, 2022

HAPPY TRAVELLING HACKS WITH PANADO® PAEDIATRIC SYRUP, PEPPERMINT 5 ML SACHETS

Even seasoned travellers may find car and plane trips with infants or toddlers daunting. How will you entertain your child while on the road? What if your child experiences earache or a fever during the plane flight? How can you ensure that your entire family arrives safely and in good spirits? Do not fear, fellow parents! These suggestions for travelling with a baby or toddler will ensure that everyone has a pleasant experience. Headaches Regrettably, airplane travel may be a headache generator, especially for pint-sized passengers. Airplane Headache (AH) is exclusively related to airplane travels, and although may occur at any time during a flight; there is a higher incidence during the take-off and landing phase.1 Motion Sickness Headaches arising due to motion sickness from riding in cars can also make your child miserable. Symptoms such as nausea, dizziness and headache are common to motion sickness.2 Encourage your child to look outside the window of the car rather than putting their head down and focusing on books, games or screens. If your child is prone to motion sickness, don’t forget to pack recently launched and conveniently packaged, Panado® Paediatric Syrup, Peppermint 5 ml Sachets, for the symptomatic treatment of pain and fever for kids on the move. Panado® Paediatric Syrup, Peppermint 5 ml Sachets contain paracetamol, which is included in the List of Essential Medicines for Children of the World Health Organization.3 Avoid Overdoing It Bear in mind that babies and toddlers lack the tolerance that you do for lengthy road trips. If your car trip will take several hours or days, break it up with pauses for playing, eating, and sleeping. Plan Trips Around Your Child’s Sleep Time Your infant or toddler may slumber during your road trip if you’re fortunate! Some experts encourage driving at night when travelling with toddlers or infants. However, arriving in the middle of the night may rouse your children and disrupt their circadian patterns as well. Provide Lots (and Lots) Of Snacks Pack some nutritious travel snacks for children. Consider whole-grain cereals, fruit chunks, and cheese cubes. To ensure food safety, keep refrigerated items in a cooler bag. If your child is prone to choking, serve snacks and meals at a rest stop, park, or restaurant. Ensure That Your Child Is Properly Secured Make sure children are properly buckled in a car seat, booster seat, or seat belt – whichever is appropriate for their age, height, and weight.4a The Centre for Disease Control and Prevention says that data shows the correct use of a car seat reduces the risk for injuries in crashes by 71% – 82% for children, when compared with seat belt use alone, while booster seats reduce the risk for serious injury by 45% for children aged 4-8, when compared to seat belt use alone.4b Other Panado® Products Suitable for Your Child In addition to Panado® Paediatric Syrup, Peppermint 5 ml Sachet, Panado’s range for children include Panado® Paediatric Syrup, Strawberry (50 ml | 100 ml),5 Panado® Paediatric Syrup, Peppermint Alcohol and Sugar-Free (50 ml | 100 ml),6 and Panado® Infant Drops 20 ml.7 Make pain and fever care easy by shopping for Panado products from independent pharmacies and selected Clicks, Dis-Chem, and Pick ‘n Pay stores. For more information, visit https://panado.co.za/and join the conversations on Facebook. #Panado #ADoseOfCare 2022040110194118 References: 1. Headache Classification Committee of the International Headache Society (IHS) (2013) The International Classification of Headache Disorders, 3rd edition (beta version). Cephalalgia 33:629–808. [Cited 2022 March 29]; Available from https://thejournalofheadacheandpain.biomedcentral.com/articles/10.1186/s10194-016-0628-7 2. Cuomo-Granston A, Drummond PD. Migraine and motion sickness: what is the link? Prog Neurobiol. 2010 Aug;91(4):300-12. doi: 10.1016/j.pneurobio.2010.04.001. Epub 2010 Apr 21. PMID: 20416353. [Cited 2022 March 29]; Available from https://pubmed.ncbi.nlm.nih.gov/20416353/ 3. de Martino M, Chiarugi A. Recent Advances in Pediatric Use of Oral Paracetamol in Fever and Pain Management. Pain Ther. 2015;4(2):149-168. doi:10.1007/s40122-015-0040-z. [Cited 2022 March 29]; Available from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4676765/ 4a,b. Centers for Disease Control and Prevention, National Center for Injury Prevention and Control. [Cited 2022 March 29]; Available from https://www.cdc.gov/injury/features/child-passenger-safety/index.html 5. Panado® Paediatric Strawberry Approved package insert March 2002. 6. Panado® Paediatric Syrup Alcohol and Sugar-Free & Panado® Paediatric Syrup package insert. April 2010. 7. Panado® Infant Drops (Drops) approved professional information, August 1990.

May 5, 2022

Winter sun safety: Why sunscreen is essential during the colder months

As South Africans we are accustomed to the harsh summer sun, and are used to applying SPF before heading down to the beach, or going for a run. But did you know that the sun’s UV rays are equally dangerous during the colder months? While you’re unlikely to experience a sunburn from UVB rays during winter, UVA rays (the ones that accelerate ageing) have the ability to wreak havoc on our skin, particularly on overcast days. “Even when it’s cold or overcast, UV rays that cause skin ageing and skin cancer are reaching your skin,” says Deborah S. Sarnoff, MD, president of The Skin Cancer Foundation. “In the right winter weather conditions, you can sustain sun damage just as easily as during the summer.” UVA rays have the ability to penetrate through clouds and fog, meaning your skin is vulnerable even on days when the sun isn’t shining. Did you know that UVA rays can also penetrate glass? That means it’s possible for the sun’s rays to harm your skin on a bright winters’ day, while you’re indoors! UVA rays can accelerate ageing, meaning more fine lines and wrinkles, but they also make the skin vulnerable to skin cancer. Enter Lamelle Helase 50 – a broad spectrum sunscreen that offers full protection from UVA, UVB, blue light and infrared light. More than just a sunscreen, this DNA-correcting photo-protection product is in a class of its own. Most people don’t realise that what we think of as the symptoms of ageing, are actually due to deep-seated damage inside our skin cells caused by years of sun exposure. Sunlight physically damages (breaks apart) or mutates skin DNA over time. To a large degree, preventing this damage is the reason we wear sunscreen. Conventional sunscreens fall short The problem with currently available sunscreens is they have been developed to protect human skin from the most obvious of solar insults: ultraviolet A and B radiation. But our skin is susceptible to all five radiation subtypes, including visible light (radiation) and Infrared-A, B and C. If the only way to slow down the ageing process is to protect our skin against all these solar onslaughts, and conventional sunscreen is capable of protecting us from only two of the five, the case for more effective protection has never been stronger. That and the fact that the incidence of skin cancer still continues to climb! Recognising this unmet need, Lamelle Research Laboratories developed Helase 50. Unlike so many other cosmetic products available, this truly is a first to market one of a kind cosmetic; a breakthrough in ageing treatment and it’s being heralded as potentially the best photo-protection product available. Until now, sunscreen and antioxidants have been our only defence against DNA damage; there’s been no means of reversing already existing damage. But now, with Helase 50, it’s possible to not only prevent, but also physically correct damaged DNA (dangerous DNA breaks and “kinks” such as dimers which left untreated, can produce more ‘abnormal’ cells. Correction is therefore essential to return cell function to normal). Helase 50 – More than just a sunscreen Classified as a photo-protection product, Helase 50 is the only available product that can minimize the harmful effects of the full solar radiation spectrum. It includes several trailblazing technologies that set it apart from conventional sunscreens. The secret weapon in its formulation – that which is responsible for the correction process – is photolyase, a powerful DNA-repairing enzyme that’s missing in humans, but occurs naturally in most animals and plants. While we can’t produce our own photolyase, our body knows what to do with it when it’s introduced topically to the skin and the results are astounding. Another core ingredient often used in Lamelle products is Pycnogenol® (one of the most potent antioxidants available). Very simply, the inclusion of a Pycnogenol blend is what controls the inflammation typical from exposure and sunburn and it plays an important role in protecting the skin from damage. There are several other enzymes, receptor inhibitors and filters that have been researched, tested, formulated and proven to deliver unprecedented protection. Helase 50 – How to use it Helase 50 has sunscreen filters and an SPF of 50+.It’s not waterproof and should be applied 10 – 15 minutes before exposure and re-applied 3 – 4 hourly if possible. There is no need to use a “regular” sunscreen if you use Helase 50. It is fragrance free, and anyone over the age of six months is a candidate for Helase 50, but particularly those with fair skin, multiple sun-spots, or a history of skin cancer. It’s the ideal product to use after you have had a moderate peel (once re-epithelialised), and post-laser therapy and IPL. Quite simply – a revolution in skincare has begun with the introduction of Helase 50! Learn more at www.lamelle.co.za

May 4, 2022

Children’s Nightmares and Snoring Can Lead to Headaches

You may want to pay closer attention the next time your child wakes you up after he or she has experienced a nightmare. New research shows children can grind their teeth during a nightmare, or if they snore, and this can lead to them developing headaches. A study published in the Journal of Craniomandibular Practice, aimed to investigate the routine, sleep history and orofacial disorders associated with children aged 3-7 years with nocturnal bruxism (grinding their teeth at night). Data about the child’s routine during the day, during sleep and awakening, headache frequency, temporomandibular joint (TMJ) and hearing impairments was obtained through interviews with the parents and caregivers. An electromyography examination was used to assess the activity of facial muscles. Multiple logistic regression (MLR), chi-square test and t-test analyses were also performed. The results showed an association of nightmares and snoring with bruxism, says Dr Elliot Shevel, South Africa’s pioneer in the field of migraine surgery and the medical director of The Headache Clinic. According to Shevel, it is well documented that bruxism can lead to headaches. The causes of bruxism are largely unknown, but risk factors are anxiety, stress, caffeine, sleep apnoea, snoring and fatigue. “At The Headache Clinic we have found that muscle tension in the jaws, face head and neck are some of the major underlying causes of migraine. This knowledge has resulted in our unique muscle treatment methods that restore and maintain the correct, relaxed posture of the jaws, head and neck. Clenching the jaws and grinding the teeth at night is common in many of our patients, not only children, and the headaches that result are treatable – without the use of medication.” “This study now confirms that nightmares and snoring may also lead to children grinding their teeth. Variables related to awakening revealed an association with bruxism. Parents of the main group (children with nocturnal bruxism) reported more complaints of orofacial pain, facial appearance and headache occurrence amongst their children. Auditory and muscle disorders however, were not significant variables,” explains Shevel. Dr Shevel advises that parents should consider treating the muscle tension to prevent migraine pain and teeth grinding, while addressing the underlying fear and insecurities causing their child’s nightmares.

April 14, 2022

Dissecting Dyspraxia

Dyspraxia is a disability that is believed to affect 2 – 10% of the population. This disability can be defined as “a development disability of organisation of movement. It is caused by an immaturity of the brain resulting in messages not being properly transmitted to the body.” [1] In laymen’s terms, dyspraxia affects motor planning. Before looking further at how this happens, let’s first look at what motor planning is. ‘Motor planning is the ability to conceive, plan and carry out a skilled, non-habitual motor act in the correct sequence from beginning to end…. The child with motor planning difficulties may be slow in carrying out verbal instructions and often appears clumsy in new tasks.” [2] For motor planning to be effective, all sensory systems of the body need to be working correctly. With dyspraxia, the messages that are being sent from the brain are not being reliably transmitted to the rest of the body. Dyspraxia does not change intelligence, but it does change how the child learns. Children with dyspraxia are seen to be clumsy, accident prone and extremely messy. They will take time and repetition to master a new skill. Dyspraxia can hinder thought processes and these children will often experience difficulty with planning and personal organisation. Time management concerns arise, as well as difficulties in memory, perception and processing. Some other issues that arise are poor co-ordination, immature speech, poor attention and social and emotional difficulties. Self-belief and confidence are affected, and the child often experiences anxiety and stress. In order to help a child with dyspraxia, it is imperative that the teacher, school and parents work together in order to best facilitate the child to reach his or her full potential. Regular meetings must be held between teacher and parents in order to ensure that the child is receiving all the support needed and achieving the goals that he / she is capable of. As a teacher and in order to obtain optimal performance, it is imperative that the child’s confidence is developed. Always motivate the child and focus on what they can do. Goals must be within the child’s reach. The following steps can be taken in order to further benefit the child: Verbal instructions are to be given slowly and are to be kept short and simple. Ideally, only one instruction should be given at a time. Minimalise distractions for the child. The child should be placed close to the front of the class. When setting work, this child requires work of a shorter length, that he / she will be able to complete in the allocated time, thus feeling the success of completing a task. This can be done by creating worksheets for the child which require minimal handwriting (e.g. fill in the missing word) Work that needs to be written can be printed out for the learner beforehand, giving the child time to focus on the actual work, rather than the pressure of copying it down. In order to help with handwriting, it is suggested that the child is given books with larger lines to accommodate for writing, as well as larger quad paper, to facilitate in mathematics. During examinations, this child will require certain concessions, such as additional time, rest periods, a reader and perhaps amanuensis. Homework can be scribed by parents in order to take pressure off of the child. The optimal learning environment for a child with dyspraxia would be a one on one learning environment, but with the correct support and intervention, will thrive in a small, nurturing environment where he / she can reach his / her potential, as well as helping him / her with social skills and development. By Linda Langefeld, Grade 4 Teacher at The Bridge Assisted Learning School

April 12, 2022

Talking about TB

Ten people die in South Africa every hour from Tuberculosis (TB). It is and has always been, a serious public health issue that needs to be brought under control. Even though effective treatments are available and there has been considerable progress in fighting the disease – about 450 000 people develop TB every year. Dr Morgan Mkhatshwa, Head of Operations at Bonitas Medical Fund, talks about the state of our nation in terms of TB, the leading cause of death in our country. Of the 450 000 people who develop TB every year, just over half are living with HIV. Although most cases are drug-sensitive and respond well to standard treatment, failure to complete the full course encourages the development of multi-drug resistant TB (MDR TB), which is difficult to treat and has poor outcomes. Is TB a pandemic like Covid-19? TB is considered an endemic but arguably has the criteria to be given pandemic status. According to the World Health Organization (WHO) a pandemic is when: The disease causes death There is persistent transmission between people It spreads in multiple countries An endemic is when the disease is still circulating but at a lower, more predictable rate. The only plausible reason is that the levels of TB are consistent and predictable, rather than the ‘boom and bust’ waves of Covid-19. That said, just because it’s endemic doesn’t mean to say it’s not serious. Smallpox, for example, was endemic for thousands of years and a third of the people who were infected, died. Malaria is also endemic and causes around 600 000 deaths a year. Dr Thandi Dlamini-Miti, senior technical advisor: TB at health NGO Right to Care says, ‘Undiagnosed TB is driving transmission of the disease. Many people with TB don’t know they have it because they don’t have symptoms but they are infecting those around them with this potentially deadly disease.’ Is there enough research and development for TB drugs? The short answer is no. Countries with resources, funds and technical capacity (developed countries) have not invested in the field of TB because the disease has not affected them. It is a disease that flourishes in developing countries, where living conditions are often poorly ventilated and over-crowded. Over 95% of cases and deaths are in developing countries. Another factor to consider is that, although the poor bear the brunt of the burden of ill-health (up to 13X greater incidence of TB), they also have access to far fewer services compared to the rich. Some good news recently came from Right to Care though. Dlamini-Miti says, ‘Since July 2020, a TB prevention treatment called 3HP has been piloted. It is considered a game changer because treatment is shorter, less toxic, promotes better adherence, has a higher barrier to resistance and is safe with first-line antiretroviral therapy.’ Latent TB, HIV/AIDS and immunity TB can be ‘latent’, in other words you have TB in your body but it is not active. You aren’t ill and you can’t spread it. However, if your immune system becomes weak for some reason, the TB becomes active and will make you ill. Having HIV/AIDS is a key factor in the TB epidemic which is why it’s imperative that the almost six million people living with HIV are screened and treated. Latent TB treatment is fairly low cost and can be taken together with anti-retroviral drugs. Despite this, the number of people on medication is only a fraction of those who are eligible. Diagnosing TB Diagnosis is quite complex (particularly for those living with HIV) since many symptoms are similar to those for other common diseases. South Africa has moved towards more intensive and active methods of identifying cases, for example by screening all those attending primary health clinics. The aim is to move from identifying fewer than 70% to 90% of all cases. Currently the process of testing most of the population is a protracted one. The TST (skin test) and blood tests do not differentiate between latent and active TB which means a sputum sample needs to be taken or a chest X-ray. This is both costly and time consuming. A quicker, cheaper method of testing would certainly assist to diagnose TB. Treating TB Current treatment for TB still includes many of the original antibiotics that were developed in the 1950s and 1960s. While newer antibiotics have been introduced, they are still used in combination with the originals whose side effects cannot be ignored. Similarly, BCG is still the only known TB vaccine administered to children in developing countries. Is there a vaccine that can protect adults? Unfortunately not, there is only the BCG for babies, which has become the most widely used vaccine and provides protection to children against miliary and meningeal TB. It provides limited protection against pulmonary TB, which is the most common form of TB. Has TB been affected by the Covid-19 lockdown? Yes, it has reversed years of global progress in tackling TB and, for the first time in over a decade, TB deaths have increased, according to the WHOs 2021 Global TB Report. How is TB contracted? It is transmitted through the air, not by surface contact. Transmission occurs when a person inhales droplets with TB nuclei and it travels though the mouth or nasal passages via the respiratory tract into the lungs to reach the alveoli of the lungs. Each person with TB can spread the disease to another 15 individuals over a year. Who is most at risk of contracting TB? People living with HIV (especially those newly diagnosed or not virally suppressed), living in the same house as someone who has had or has TB, anyone who has had active TB in the last two years, those with diabetes, residents of informal settlements, children under five, the undernourished, alcoholics, smokers, mineworkers, prisoners and pregnant women. How prevalent is TB amongst medical aid members? Protocols required by the National Department of Health dictate that all TB positive patients must be referred to the state for treatment. This means

April 8, 2022

Four Tips to Support Kids Hygiene in Post-Covid School Life

With the country finally opening up, businesses, entertainment venues and schools will see more people than ever coming into contact with each other since the onset of the Covid-19 pandemic. While grown-ups should have the presence of mind to adhere to healthy hygiene protocols, children may need a bit of extra help in staying safe from viruses and bacteria at school, especially when using high-traffic areas like toilets. Nobuhle Ngubane, Senior Brand Manager at Domestos South Africa, offers parents the four following tips on protecting their children from germs during this crucial time of transition. 1. Educate Them Knowledge is power, and you might be surprised at how much informationchildren, even those as young as two years old, can retain. Make sure to talk to them, repeating terms like germs, cleanliness, washing hands, water, soap, sanitising and so on. Make it fun – use songs and pictures – to each them about social distancing and how to clean up thoroughly. 2. Ask Teachers Do not be shy about engaging with teachers on the hygiene protocolsinside the school, particularly where toilets are concerned. It’s important to be aware of how frequently cleaning takes place – especially considering that the facilities are used by hundreds of learners throughout the day. Aim to be helpful rather than confrontational – share information and resources and express understanding for the load educators have to bear. 3. Equip Them While your child’s school may already have thorough cleaning protocols you can always help your child further by packing a safe and mild sanitiser spray bottle and a small pack of wipes that they can use to wipe their hands after coming into contact with surfaces that may have germs. 4. Keep them Healthy As much as you can keep external surfaces clean, your child’s bestdefence is a healthy diet and even supplements, where necessary. As always, reinforce the need to wash hands before and after eating, using soap or sanitiser, and wiping with clean paper towels. The reality is that millions of learners around the country attend schools without adequate ablution facilities. This not only affects their health but their ability to learn due to the proven negative psychological impact of poor sanitation. Over the past 10 years, Domestos has led the charge on addressing unsafe sanitation and poor hygiene in schools, impacting over 5 million children through school refurbishments, school toilet maintenance programs, as well as participating in an educational program that educates learners on good hygiene and sanitation habits in over 15 000 public schools around the country. You can also get involved in this fight against the sanitation crisis.Purchase a 750ml Domestos bleach bottle, and R1 will be donated towards helping over 1 million learners gain access to clean and safe toilets.

April 4, 2022

Ten tips for flu and Covid-19 vaccines

The seasons are changing and with winter on its way, which heralds the start of the ‘flu season’. We chat to Dr Morgan Mkhatshwa, Head of Operations at Bonitas Medical Fund on why a flu vaccine is recommended, not just by the Scheme but also the World Health Organization (WHO). 1.Why should I get a flu vaccine? Although the flu vaccine will not eliminate your risk of developing flu, it helps reduce your chances of severe infection. Annually, seasonal influenza (flu) kills around 11 500 people in South Africa which is why it is a good precautionary measure to take. 2.How are Covid-19 and flu viruses similar? WHO says that Covid-19 and influenza viruses are similar in disease presentation. ‘Firstly, they both cause respiratory disease, which presents a wide range of illness from asymptomatic or mild through to severe disease and death. ‘Secondly, both viruses are transmitted by contact, droplets and any material that can carry infection. As a result, the same public health measures such as hand hygiene and social distancing is recommended.’ 3.What are the essential differences between Covid-19 and flu? Flu is an acute viral respiratory infection, transmitted by the influenza virus. There are three types of influenza, namely Influenza A, B and C. Covid-19 and influenza are essentially different viruses with SARS-CoV-2 being a newly discovered coronavirus that causes Covid-19. 4.Why do I need a flu shot every year? The flu virus changes every year, this means last year’s vaccine will not keep you safe this year. The vaccine helps your immune system fight off the virus by producing antibodies – the soldiers in your body that battle the flu virus. 5.What vaccines have been developed for 2022? The flu vaccines available for this year are: The Vaxigrip Tetra, Influvac and Influvac Tetra. 6.Can I get the flu vaccine and a Covid-19 vaccine together? As per the National Covid-19 Vaccination Programme Circular 3 of 2022, the answer is yes. However, it is recommended that if you decide to have both vaccines at the same time, then one should be on the left arm and one on the right. 7.Who should get a flu vaccine? It is recommended that anyone in the High-risk groups including: Healthcare workers Individuals over 65 years of age Individuals with chronic diseases – or comorbidities – for example: Cardiac disease, hypertension, stroke, diabetes, asthma, chronic obstructive pulmonary disease, kidney diseases, etc. Pregnant women People living with HIV/AIDS 8.Who should NOT have the flu vaccine? Individuals who are allergic to eggs or egg proteins as the manufacturing process for the vaccine involves the use of chicken eggs Infants under 6 months of age – the vaccines are not licensed for use in such young children Individuals who may have had a severe reaction to a flu vaccine in the past – if you are unsure discuss with your healthcare provider Individuals who may be suffering from flu symptoms already 9.Will the flu shot give me a mild flu? According to the Centre for Disease Control (CDC), ‘A flu shot cannot cause flu. Flu vaccines are currently made either with flu vaccine viruses that have been ‘inactivated’ and are not infectious or with no flu vaccine viruses at all. The most common side-effects from the vaccine are soreness, redness, tenderness or swelling where the shot was given. Serious allergic reactions to flu vaccines are very rare.’ 10.Still not convinced? Flu viruses spread very quickly from person to person. Even if the flu vaccine is not 100% effective against the current flu strain, it will reduce your risk of getting flu and, if you do get it, it will be a great deal milder. More importantly, by having the flu vaccine you protect others, who may be vulnerable family members, small babies, the elderly or those who are immune compromised. As with Covid-19, the more people vaccinated the closer we can get to ’herd immunity’.

March 25, 2022

SYMPHYSIS PUBIS DYSFUNCTION (SPD) AND HOW 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

March 23, 2022

The Basic Guide to Meal Prep for Busy Moms

Every busy mom has had this moment at some point in their lives – the fantasy that plays out in their head where the picture perfect world exists and all they have to do on a busy weekday night is to open the freezer, pull out a pre-packed meal, heat and eat. This isn’t the perfect world, though and reality tends to be a LOT different. For the majority of us, the real world looks like unwashed dishes, hangry kids and half the ingredients for tonight’s dinner still sitting on shelves at the nearest supermarket. The stress truly is enough to warrant popping open a bottle before Wine O’Clock (which according to a recent survey is 6:59pm, by the way). But there are options! You could: Hire a full-time live-in chef Order takeout every night. Learn how to Meal Prep. Now before you throw in the proverbial towel and start looking through your options on UberEats, take a minute to read through this guide to make dinner time a whole lot easier for next time. Let’s start with the basics… What is meal prep? Meal prep is the process of preparing food ahead of time so that it’s readily available at mealtime and can be easily assembled to create full meals. Meal prep differs from meal planning in that one requires making a decision about what meals will be served versus the other, that requires the actual preparation of ingredients for the meal. Either way, both processes are required steps in this guide. What are the benefits? For busy moms, it can be a real juggling act to get good, healthy food on the table. By planning your meals out and prepping them beforehand, you can help ease your ‘mental load’ while preparing more nourishing meals, freeing up more time and saving money in the process. How to begin meal prepping Let’s face it – efficient meal prepping can be overwhelming and won’t happen overnight. It’s a process that takes a lot of work but this is what I’ve found works for me: 1.Meal Plan Use an app, a piece of paper or a printable template to outline what meals you want to prepare for the week. Top tip: Don’t feel the need to have a different meal at every interval. Oats three times a week for breakfast is perfectly okay. In fact, it’s encouraged, seeing as oatmeal can be prepared and covered with a dish cover overnight until it is ready for serving the next day. 2.Go through your pantry / cupboards Once you’ve laid out your meals, you may be tempted to hit the grocery store right away. PAUSE. First take a look at what you have in your kitchen. You might find that you already have all the items needed for a full meal. In that case, simply adjust your meal plan accordingly. This also presents a perfect time to clean out your fridge 😉 3.Head to the grocery store I highly recommend making use of a list here! Ensure that you’ve listed down everything needed to create the meals on your meal plan and get to shopping. Top tip: If possible, try to shop during off-peak hours to avoid long lines and hoards of humans. 4.Prep your storage containers If you plan on meal prepping consistently, you’ll want to invest in reliable containers that are durable and easy to clean. I prefer glass to plastic. You’ll also want to invest in some reusable homeware, such as cotton dish covers, in order to keep food protected as it cools and also keep condensation at bay. These dish covers come highly recommended. Top tip: Pull these out shortly after grocery shopping to remind you to begin your meal prep as soon as possible. Chop veggies, prepare grains and prep your food for the week Now it’s time to get into the real work! This can look different each week but the basic premise is to make sure that all the chopping, dicing and boiling is done. Top tip: Don’t be reluctant to use frozen fruits and veggies as these can go a long way. Soak grains overnight and cover with a dish cover to allow for easy cooking the following day. Avoid preparing grains more than four days from the time you plan on serving them as they tend to degrade pretty quickly. If you are preparing potatoes ahead of time, plan to eat them within the first few days of cooking. 5.Bake, cool, store If you are baking and roasting food, make sure that these items have cooled completely before putting them in the fridge. This is where dish covers really come in handy, as they allow food to cool without condensation and eliminate harmful toxins that may be absorbed into your food from plastic wrap. 6.Place your meal plan on the fridge and enjoy your week Having a meal plan and food prepped can truly be life changing. And guess what? You won’t have to answer the question of what’s for dinner? anytime soon, because it’s posted on the fridge! Everyone wins! Being a mom can mean a lot of things but being a magician when it comes to food doesn’t have to be one of them. By putting in the necessary effort and planning ahead, you can save time, money and be a lot less overwhelmed.

March 18, 2022

DEALING WITH POSTPARTUM DEPRESSION – PLUS WAYS TO DEAL WITH MENTAL HEALTH AFTER PREGNANCY

As a new mom, the birth of your baby is a beautiful and exciting time, but there is a darker side to childbirth. Postpartum depression affects about 15% of moms after delivery, and while it is a serious disorder it can be overcome through treatment. What is Postpartum depression? Feelings of anxiety, sadness and fatigue are common after birth and are often referred to as the ‘baby blues’ and should subside within the first two weeks. However, if these feelings stick around for longer, you could be experiencing postpartum depression. Restlessness, mood swings, insomnia, irritability, disconnection from your baby and feeling of worthlessness are all red flags for postpartum depression. Some moms feel guilty or ashamed to be feeling this way, however PPD can affect any woman. Don’t be afraid to reach out for help, as PDD is treatable through both medicated and unmedicated options. What should I do if I have the symptoms of Postpartum Depression? The good news is that PPD is treatable. There are a variety of common types of treatment, which depend on the type and severity of symptoms. Treatment can include counselling, therapy groups, antidepressants and hormone therapy. Self-help groups can be helpful, as it allows you to connect with others who have experienced similar problems and stop feelings of isolation. Recovery time will also vary from mother to mother, but untreated the disorder will last much longer and can interrupt mother-child bonding. Getting help does not mean you are a bad mother, it is important to reach out if you are feeling depressed. Postpartum Psychosis In rare cases moms can develop postpartum psychosis. This should be treated as a medical emergency, and it is essential that you receive help right away. Symptoms include paranoia, delusion and erratic/disorganised behaviour. How to deal with mental health after pregnancy Your mental health is critical to you and your child’s well-being. If you are worried about PPD it is important to get professional help. However, you can help your mood by slowly getting back into exercise, setting aside time for yourself and leaning on those around you for support. It is important to stay connected to family and friends so that you don’t feel alone.

March 15, 2022

Medical aid contribution increases: The deferred increase debate

Traditionally, medical aid schemes implement fee increases from 1 January every year. However, the last two years have seen new trends emerge because of the Covid-19 pandemic. These include deferral of increases, dipping into reserves to reduce increases and announcing delayed increases above CPI. What does this mean for consumers? Globally people are feeling the financial pinch and South Africa is no different. High inflation has increased the cost of food, fuel and utilities. Salary increases, if any, are below CPI and many South Africans have lost their jobs. More so than ever, everyone is looking for value for money and better benefits, especially when it comes to healthcare. The balancing act Lee Callakoppen, Principal Officer of Bonitas Medical Fund says, ‘the delicate balancing act between maintaining the sustainability of the Scheme, while ensuring our members have access to affordable, quality healthcare is a core focus. Last year, we were the only Scheme to announce a 0% increase on one of our plans – the BonFit option. This was followed by the industry’s first ever reduction in a premium of 7,9% on our BonStart Plan in 2022.’ What using reserves meant for members ‘We opted to utilise around 3.2% – or R600 million – of the Scheme’s reserves to help limit contribution increases to below CPI for around 82% of our members for 2022. Contribution increases would have been closer to pre-pandemic levels of CPI + 4% if we had opted not to use some of our reserves. Deferred increases vs using reserves This move was in line with the Council of Medical Schemes (CMS) Circular 42 of 2021 which suggested the utilisation of reserves to cushion members against increasing costs. However, despite the guidelines, several schemes opted to defer increases from January to later in the year. These deferred increases range from 5.5 to 7.9%. In general, medical schemes need to keep their contribution increases as close to the rate at which the cost of providing healthcare escalates. The challenge is that most healthcare costs in South Africa are not regulated, which means providers are free to charge as they see fit. And the consumer bears the brunt. An example is the cost of Covid-19 PCR tests, which was finally standardised earlier this year. Consumers in for a rough ride Statistics SA cited CPI at 5,9% in December 2021, 0,4% higher than the month before. This trend is expected to continue with National Treasury projecting headline inflation (the change in CPI) at 4.8% in 2022 and 4.4% in 2023. So, consumers are in for tougher times. Is there freedom to change schemes with deferment? Callakoppen explains that the deferment of increases creates an anomaly for companies, medical scheme members and consumers. ‘Traditionally, members are free to change their options once a year during an open period. However, when a deferred increase arises, this open period does not always come with it. This complicates matters for companies which allow their staff to choose between various medical schemes. If an employee chooses to stay with a scheme offering a deferred increase, it is difficult and sometimes impossible, to switch to another plan. This is compounded by the fact that when these deferred increases take place – they are often above CPI and do not always include an increase in benefits – so members effectively pay more for less. Know what you are getting ‘By announcing our contribution increases in January, our members know what they will be paying for their medical aid from the outset of the year. This means they can plan and, if necessary, adjust their options accordingly to suit both their healthcare needs and their budgets. With the scenario of deferred increases, our advice is for companies to consider a mid-year open period to allow employees to change schemes or options to benefit already cash-strapped employees,” he added. The downside of deferred increases The past year has shown that the actual contribution increases experienced by members, after the deferment period, is typically higher than the industry average. An example is a Scheme that offered a contribution deferment for the first 6 months of 2021 but then applied a 5.9% contribution increase, when the industry average was 4.6%. Contribution increase percentages cannot be looked at in isolation without looking at the Rand value of the contribution. “Based on our analysis, we feel that a deferment strategy is not ideal. It merely utilises scheme reserves to provide a short-term contribution relief to members who subsequently experience an above market related contribution increase. This results in members being worse off compared to the scheme that applied a lower, market related contribution increase from the beginning of the year. Schemes implementing a contribution deferment are already applying above market average contribution increases. Callakoppen says that no matter whether a scheme has chosen to increase contributions or defer them, South Africans need to make sure they get the healthcare cover they need. “No two people or families are alike, medical needs differ, as do finances which is why you need to get cover that suits your health needs and budget. It’s important to interrogate what is being offered, to understand what is covered and any added benefits being offered which won’t impact your savings, before finalising your decision.”

March 10, 2022

GESTATIONAL HYPERTENSION, WHAT IS IT AND HOW CAN I AVOID IT?

Gestational hypertension is high blood pressure (the pressure of your blood on the walls of your blood vessels) during the later part of pregnancy, as opposed to chronic hypertension which is high blood pressure outside of pregnancy. Hypertension affects about 6 – 8 % of pregnant women, and unfortunately can negatively affect you and your baby. How will I know if I have gestational hypertension? You are more at risk if you’re carrying twins, are overweight, had high blood pressure, kidney disease or diabetes before becoming pregnant or are older than 40 or younger than 20.Gestational hypertension is high blood pressure in the second half of pregnancy and some moms may not even realise that they have it – which is why regular check ups are important. Unfortunately, high blood pressure during pregnancy can develop into preeclampsia. If left untreated, preeclampsia can lead to serious complications and even death. The most effective treatment of this is delivery of your baby (if possible). Symptoms of preeclampsia include headaches, nausea and excessive protein in your urine, with the most common first sign being a rise in blood pressure. How can I avoid or treat hypertension? Although there isn’t anything you can do to prevent hypertension(some variables such as age and number of babies you’re carrying is uncontrollable), you can try to keep yourself (and your baby) as healthy as possible during your pregnancy to help you control your blood pressure. Knowing your blood pressure level before getting pregnant, reducing your salt intake and regular exercise are all things you can do to help stay healthy and aware of your body’s condition. Going for regular checkups during your pregnancy will also help let you catch any problems early.

March 8, 2022

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