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

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

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

Bonitas – innovation, life stages and quality care

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

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

Bonitas – innovation, life stages and quality care

Staying healthy during your pregnancy

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

Bonitas – innovation, life stages and quality care

Symphysis pubis dysfunction (SPD) and to deal with it

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

Bonitas – innovation, life stages and quality care

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

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

Bonitas – innovation, life stages and quality care

Breastfeeding tips

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

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

New Mommy Tips

Caring for Baby The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Circumcision care Newborn circumcision is a surgery that removes the loose skin (foreskin) that covers the end of a baby boy’s penis. It may be done for various reasons and usually heals with 7-10 days. Follow the care instructions you were given by your baby’s doctor. Often times they will recommend that you use a small amount of petroleum jelly on the site at diaper changes to prevent irritation. Contact your baby’s doctor if you see blood or pus around the circumcision or if you smell an odour coming from the site. Myths about newborns The following are common myths about newborns: Myth: Don’t touch their “soft spots” – Truth: Known as the fontanels, these areas are a thick protective membrane, not your baby’s brain, so if you happen to touch them gently nothing bad will happen; as with all of your baby, handle that area with gentle loving care. Myth: Baby girls don’t have periods – Truth: Baby girls may have a “mini period” within the first few weeks of life which is the result of the stimulation of their uterus by Mom’s high estrogen levels. If you ever have questions about what’s happening with your baby, contact your doctor. Myth: Babies don’t get acne – Truth: Some newborns will develop acne due to circulating hormones from their mother between 2 weeks and 2 months of age; you don’t need acne creams, just cleanse the area gently. Myth: Babies have flat chests – Truth: Some babies may temporarily have swollen breasts due to their mothers circulating hormones; this can happen to boys and girls. Myth: Sneezing must mean my baby has a cold – Truth: Newborns have tiny noses and often have some congestion, so they may sneeze a lot at first; if they have thick, coloured mucus and are sneezing a lot then they may be developing a cold. Never hesitate to contact your doctor if you are worried about what’s going on with your baby. No question is ever “dumb” if you are worried. Bathing your newborn Your baby doesn’t need a full bath every day, only 3-4 times a week. When giving them a full bath make sure the water is warm, but not hot, by testing the temperature with your elbow – if it’s too hot for your elbow, it’s too hot for your baby. Use mild bath soap made specifically for babies – harsh soaps may dry and irritate their skin. Always keep one hand on the baby while they are in the bathwater. There are some parts of your baby that will need to be washed with mild soap every day, especially their face, chin, neck and bottom. Do not use soap on their belly button (navel) or on a circumcision until it’s healed. Make sure the room you are in to bathe your baby is warm and free of drafts. Every baby is different so don’t hesitate to talk with your baby’s doctor if you have any questions about caring for your newborn. Healthy skin for newborns You don’t need to use lotion or powder on your baby unless it’s been recommended by their doctor. Don’t use fabric softener or bleach on their clothes as these can irritate their skin. Use mild detergent to wash their clothes, making sure to wash new clothing before you put it on the baby. Be careful not to overdress your baby – if you are comfortable in a t-shirt and shorts, your baby will be fine in a t-shirt or short sleeved onesie and a diaper. Diaper care for your newborn Periodically check your baby’s diaper to see if it’s wet or soiled. Change their diaper whenever one becomes wet or soiled. When changing your baby’s diaper, wash their bottom with mild soap and warm water or use disposable baby wipes. Be sure to wash your hands each time you finish changing a diaper. Additional tips for care of newborn For mouth care, wipe you baby’s gums daily with a clean damp washcloth or an infant toothbrush. To prevent scratches, keep your baby’s finger and toenails cut short. Remember that newborns sleep a lot – usually between 16-18 hours a day. Make sure to schedule your baby’s first check-up as recommended by their doctor – it’s usually recommended between 2-4 weeks of age. Umbilical cord care Do not place the baby in bath water until after the umbilical cord stump has fallen off. Keep the umbilical cord stump clean and dry – if it becomes soiled you can clean it with a cotton ball, mild soap and water. Umbilical cord stumps usually fall off about 2-4 weeks after birth – contact your baby’s doctor if this doesn’t happen. If the umbilical cord stump turns red around the base, bleeds, develops coloured drainage or a bad odour contact your baby’s doctor right away since it could be a sign of an infection. Contact your baby’s doctor if you have any questions or concerns about your baby’s umbilical cord stump. Teething pain relief The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. To help soothe the pain from teething give your baby a teething ring, a wet washcloth cooled down in the refrigerator, or feed him/her cold foods such as applesauce or yogurt. You can also talk to your doctor about giving your baby acetaminophen (Tylenol) to ease the pain.

Parenting Hub

Naturally Recharge and Restore with Natura Tissue Salts

If you’re waking up tired, running out of energy by midday, or just feeling a little off balance, your body might be asking for a little extra care – starting at the cellular level. Natura Tissue Salts offer gentle, natural support to help balance your body and restore itself from within. What Are Tissue Salts? Modern life isn’t always kind to our bodies. Long hours, stress, poor eating habits, and lack of rest can all take their toll. When your body is under pressure, it can burn through its mineral reserves. Tissue salts – also known as cell salts or biochemical salts – step in to top up those missing minerals and help your body make better use of the nutrients you’re already getting. Tissue salts have been part of natural health care since the 1800s. They were first introduced by Dr Wilhelm Schüssler, a German physician and researcher who discovered that 12key minerals play a vital role in optimal health of our body’s cells. Why Choose Natura Tissue Salts? Natura has been a trusted South African brand since 1966. Natura Tissue Salts in compact purple glass bottles, ideal for on-the-go use. The tablets quickly dissolve under your tongue (no water needed) and are gentle enough for all ages. Each bottle offers a month’s supply and is made locally to high standards. If you’re dealing with something specific, you can take a dose every 30 minutes. For general, everyday support, one or two doses a day will do the trick. For acute issues, take them every 30 minutes.  The 12 Tissue Salts Natura Tissue Salts come in a range of 12 individual Tissue Salts (Simplex Range). Combins Range If you need more all-round support, the Combin Assist range blends key salts to address common health concerns. A Note on Lactose Tissue salts contain a lactose base, which allows them to dissolve easily and absorb quickly. While most people with mild lactose sensitivity can use them without any problems, anyone who experiences discomfort should check with a healthcare professional before use. Find Your Perfect Match Whether you’re managing stress, supporting digestion, improving skin health, or looking for a general wellness boost, the Remedy Finder makes it easy to find the right solution. Visit www.naturatissuesalts.co.za and complete the short quiz to identify the most suitable option for your individual health concerns. Tissue salts can also be used as a complementary medicine to other medicines being taken. For further information on the Natura Tissue salts range, please visit the Natura website https://natura.co.za/natura-best-of-the-best/tissue-salts-range/. If you have any queries, or need advice on which Tissue salts to use, please send an email to: [email protected]. Follow Natura on our socials: Facebook, Instagram and TikTok.

EduHelp

Counsellors vs Psychologists: What is the Difference?

Individuals in the helping professions are primary caregivers who directly engage with members of the public when they most need help. In the mental health realm of the helping professions, numerous roles combine to offer clients options depending on the type of help they seek. However, with so many options available, from clinical or educational psychologists and psychiatrists to registered, wellness, pastoral care or general counsellors, choosing the most suitable one can be overwhelming. In the mental health field, the various options available to clients sometimes overlap, but they still each have their own speciality. Knowing more about what each field offers can make it easier to choose the most appropriate care. Pathology-based Care Let’s start by looking at the field of psychology. Psychologists and psychiatrists specialise in pathology-based assessment, diagnosis, and treatment. Psychology is generally based on the biomedical model, which assumes a biological foundation for clients’ symptoms. Certain types of psychology are not founded on the biomedical model, but instead use the biopsychosocial or social models. These approaches look at other factors contributing to the client’s condition, like the interplay between psychological, biological and social factors. Within the field of psychology, there are numerous specialisations, each with its own scope of practice.  Types of Psychologists Especially relevant to parents are educational, clinical and counselling psychologists. Educational psychologists focus on the way people learn, learning preferences, how people interact with education, and child development. They may also draw on the impact of social, cultural, cognitive and emotional factors on education. In South Africa, many educational psychologists work as school or child psychologists.  School psychologists focus on the learner within the school environment. They help learners adapt to new phases in the school system, and with the emotional, social, behavioural or academic challenges they face in school. Clinical psychologists assess and diagnose clients who struggle with mental health challenges like depression, schizophrenia, and personality or behavioural disorders. They also offer treatment based on their speciality, for example, cognitive behavioural therapy (CBT), and can provide treatment plans. Some schools employ registered counsellors instead of psychologists, and there have been appeals to allow Association of Supportive Counsellors and Holistic Practitioners (ASCHP)-registered counsellors to work in schools, too.  Counselling psychologists often employ talk therapy to treat clients experiencing major life changes, emotional or behavioural disturbances, stress and anxiety, trauma, and relationship issues. They work in various spheres like healthcare, government, schools, and private practice. Counselling psychologists may work with families, individuals, communities and couples.  Registered counsellors are on the front lines of mental health care, working in communities to make care more accessible. They work from a similar, pathology-based perspective as counselling psychologists. According to SACAP, the minimum requirements for registered counsellors are either a BPsych or Equivalent degree.  If clients require pharmacological interventions, they must be referred to psychiatrists. Psychiatrists are medical doctors specialising in mental health and are trained to diagnose, treat and prevent mental health problems.  Salutogenic Care The fundamental difference between counselling and psychology is one of approach. While the latter is based on the idea that there is something in the client to be fixed, the former focuses on working with the whole person, both their strengths and challenges. The six founding principles of counselling are beneficence, empathy, autonomy, justice, confidentiality and nonmaleficence. As such, counselling is centred on the client and everything they bring to the situation. Counsellors work holistically, using clients’ strengths to overcome their challenges, and often provide proactive steps to work through the situation.  Counsellors work with clients with emotional, behavioural, social, relationship or other challenges. Many counselling clients face difficulties in their daily lives with anxiety, stress and depression, substance use, relationship stresses or when undergoing major life changes. Just like psychologists, counsellors also specialise in different fields, like wellness, addiction, relationships, trauma, etc. For more information on the different types of counselling available in South Africa, have a look at this article by Melissa van Hal of Holistic Awareness and EduHelp Support Learning.  To decide which professional would be best suited, clients are encouraged to consider a number of factors. Do they seek formal assessment and diagnosis? Do they want a prescription for pharmacological interventions? Do they want a particular kind of therapy? Do they want to learn practical coping strategies?? Other considerations include location, whether they want to meet someone in person or online, what their budget allows, and the timeframe in which they require help.  The mental health sector of the helping professions offers options to help any type of client deal with the various challenges they face. By providing clients with information, referring them to the most suitable colleagues and being open and honest about our scope of practice, mental health practitioners can create a network of care to the benefit of our own clients and the broader community.  An extract of this article was published in the EduHelp/Holistic Awareness newsletter.  By Loudine Heunis

Bonitas – innovation, life stages and quality care

Getting to grips with flu

Few common illnesses are more unpleasant than the flu. The aches, pains, chills, fever and cough are bad enough. Add the other potential symptoms including runny nose, vomiting, diarrhoea, fatigue or sore throat and you’ll want the illness to be over as soon as possible. Or try to prevent it. Annually, flu kills around 11 500 people in South Africa and 20 000 are hospitalised. ‘The seasons are changing and with it comes the ‘flu virus,’ says Dr Themba Hadebe, Bonitas Medical Fund’s Clinical Executive. ‘Now is the time to take precautions against catching flu, including having a flu vaccine, which is recommended by the World Health Organization (WHO).’ Why a Flu vaccine? Although the flu vaccine will not eliminate your risk of developing flu, it helps reduce your chances of severe infection. What are Flu pandemics? These occur when a new flu virus emerges that is significantly different from circulating seasonal strains, causing widespread illness worldwide. Best known examples are the: 1918 Spanish flu, 1957 Asian flu, 1968 Hong Kong flu and the 2009 H1N1 pandemic. The 1918 Spanish flu pandemic was the most severe, it is estimated to have been responsible for the deaths of 50-100 million people. What is Flu? Flu is a contagious respiratory illness caused by the influenza viruses. It can cause mild to severe illness and can lead to hospitalisation and even death, especially in high-risk groups such as young children, the elderly, pregnant women and people with underlying health conditions. What is the current Flu strain in South Africa? There are four types of flu viruses: A, B, C and D. Most seasonal outbreaks of flu in humans are as a result of the A and B viruses. The most commonly reported influenza viruses for 2024 are type A(H1N1) and type B. What are the most common Flu symptoms in 2024? These may include the following:  Fever of 38˚C or higher Aching muscles, especially in your back, arms and legs Chills and sweats Why do I need a Flu shot every year? ‘All viruses mutate – meaning the genetic material of the cell changes – but not at the same rate. Some mutate very quickly, including the flu virus. Which is why we get a new flu vaccine every year,’ says Dr Hadebe.  Other preventive measures include frequent handwashing, covering your mouth and nose when you cough and sneeze, avoiding close contact with sick individuals and staying home when ill. Will the flu shot give me Flu? 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. Some side effects may occur like redness, tenderness and swelling where the shot was given but this is mild and will only last a few days. These are infinitely preferable to a bad case of flu.  Who should get a Flu vaccine? Annual flu vaccines are recommended for everyone six months and older, especially for those at higher risk of complications. The vaccine helps your immune system fight off the virus by producing antibodies which is why it’s best to vaccinate in April or May, before the start of flu season. Flu vaccinations are available at most pharmacies and the costs are generally covered by medical schemes. Anyone in the high-risk groups including: Healthcare workers  Individuals over 65 years  Individuals with chronic diseases – or comorbidities – for example: Cardiac disease, diabetes, asthma, kidney diseases (due to poorer baseline immunity)  Pregnant women  People with a BMI over 40 People who are immune compromised Who should NOT have the Flu vaccine?  Those allergic to eggs or egg proteins as the vaccine manufacturing process involves the use of chicken eggs  Infants under 6 months of age  Individuals who may have had a severe reaction to a flu vaccine in the past Individuals who may be suffering from flu symptoms already  How is flu transmitted? It spreads mainly through respiratory droplets when an infected person coughs, sneezes or talks. It can also spread by touching surfaces contaminated with the virus and then touching your mouth, nose, or eyes. What are the complications of Flu? Flu can lead to various complications, such as pneumonia, bronchitis, sinus infections, ear infections and worsening of chronic medical conditions like asthma or heart disease. Complications are more common in high-risk groups. ‘Flu viruses spread very quickly from person to person’, says Dr Hadebe.  ‘Even if the flu vaccine is not 100% effective, it will reduce your risk of getting flu, and, if you do get it, it will be a great deal milder’.  

Parenting Hub

Fitness with Purpose: Body20 Launches Body20 Cares in Support of Children Battling Cancer

50% of all joining fees donated to CHOC Childhood Cancer Foundation SA South Africa’s award-winning tech-driven fitness franchise, Body20, is turning sweat into support with the launch of the 2025 Body20 Cares charity drive, in aid of childhood cancers and life-threatening blood disorders. For two months, 50% of all new joining fees across Body20’s 47 nationwide studios will be donated to CHOC Childhood Cancer Foundation South Africa, in partnership with The Cows, a spirited fitness-based fundraising initiative known for their cow-print gear and high-energy sporting challenges.  Together, these organisations provide emotional and practical support to families navigating the unimaginable journey of childhood cancer. At its core, Body20 is more than a fitness studio – it’s a wellness partner for modern, time-strapped adults. Using Electro-Muscle Stimulation (EMS) technology, each 20-minute session delivers the benefits of hours in the gym, helping members achieve real results in strength, weight loss, and overall health. Every programme is backed by certified personal trainers, nutritionists, and mental wellness tools through a partnership with October Health, offering a holistic, science-backed approach to wellbeing. But for Body20, real health goes beyond physical transformation. It’s about connection, empathy, and community impact. “With Body20 Cares, we’re taking our commitment to wellness beyond the studio walls,” says Johan Laas, Marketing Manager at Body20. “Wellness isn’t just about your body, it’s also about compassion, purpose, and community. We’re giving our members a way to contribute to something bigger, while staying aligned with their own personal growth.”  The campaign’s alignment with CHOC and The Cows was a natural extension of Body20’s values. “Our franchisees and members are already passionate about fitness, and The Cows bring that same spirit to their fundraising,” adds Laas. “We believe strongly in CHOC’s mission, and as a family-oriented brand, supporting children and their families facing cancer hits close to home for many of us.” As a business built on connection and care, Body20 is proud to be part of a movement that brings communities together for a greater good. “We’re here to transform lives,” says Laas. “Not just our members’, but also those who need support the most.” Ready to do good while doing good for yourself? Join Body20 this May and be part of a fitness movement that makes a difference. https://body20.co.za/body20-cares or contact [email protected] or 087 231 0359.

Bonitas – innovation, life stages and quality care

The lowdown on diabetes in children and teenagers

The diagnosis of type 1 diabetes in children can be overwhelming, especially in the beginning. Suddenly you and your child – depending on your child’s age – must learn how to count carbohydrates and monitor blood sugar levels and give injections. But even though there is no cure, it can be managed.  Diabetes is a chronic disease, characterised by high levels of blood glucose. ‘In type 1 diabetes your immune system, the body’s system for fighting infection, attacks and destroys the insulin-producing cells of the pancreas,’ explains Dr Themba Hadebe, Clinical Executive at Bonitas Medical Fund. ‘It can lead to serious damage to the heart, blood vessels, eyes, kidneys and nerves. However, advances in blood sugar monitoring and the delivery of insulin have improved blood sugar management and quality of life for children with type 1 diabetes.’ Statistics currently show that there are close to 5 000 adolescents that live with Type 1 diabetes in South Africa. Type 1 diabetes can be either: Hyperglycaemia: When your blood sugar levels are too high. It is the hallmark of diabetes onset and it usually continues to occur on and off after you start treatment Hypoglycaemia: Sugar levels are too low. This usually occurs as the result of diabetes treatment, particularly insulin administration which lowers blood sugar How does diabetes in children and adolescents start? It can come on suddenly or gradually in children and teens and parents often aren’t aware of the symptoms or patterns that point to a potential diabetes diagnosis. Symptoms may be similar to those of flu but, if diabetes is the cause, the sooner it’s diagnosed, the better. Symptoms of Hyperglycaemia: High blood sugar Increased hunger The body’s cells are not able to utilise glucose for energy due to a lack of insulin or insulin resistance, leading to a craving for more food. Dry mouth: A dry mouth is one of the most common symptoms which can cause trouble chewing, swallowing or speaking, dry cracked lips, sores or infections in the mouth or a furry, dry tongue Frequent urination (especially at night):  Excess glucose in the blood spills into the urine, drawing water with it and increasing the frequency of urination. This in turn increases thirst Weight loss:  Despite increased food intake, the body starts breaking down fat and muscle for energy, due to the lack of insulin Fatigue: The body’s cells cannot use glucose for energy efficiently, leading to feelings of tiredness and fatigue Blurry vision: High sugar levels in the blood can damage the tiny blood vessels in the eyes, causing fluid to seep into the lens, potentially causing blurry vision Slow-healing sores or frequent infections:  Over time, high blood sugar levels narrow your blood vessels, slowing blood circulation and restricting much needed nutrients and oxygen from getting to the wounds. As a result, even small cuts and wounds may take weeks or months to heal Fruity-smelling breath: The breakdown of fat for energy produces ketones, which can cause a fruity smell in the breath Ketoacidosis: This is when blood sugar levels are very high and the body starts making ketones. It is a very serious condition that needs immediate in hospital treatment, sometimes in the intensive care unit. If not treated right away, there is a  risk for diabetic coma. A child with a diabetic coma loses consciousness because of brain swelling due to very high blood sugar levels Symptoms of Hypoglycaemia: Low blood sugar  Trembling: Low blood sugar levels trigger the release of adrenaline, which causes shakiness Sweating:  The body’s response to low blood sugar includes releasing adrenaline, which can cause sweating Hunger: The brain detects low blood sugar and signals the body to eat Irritability or moodiness: Low blood sugar levels can affect brain function, leading to mood changes Fatigue: The brain and muscles are deprived of glucose, leading to feelings of tiredness Paleness: The body’s stress response to low blood sugar can cause blood vessels to constrict, leading to paleness Headaches: The brain is sensitive to changes in blood sugar levels, low levels can cause headaches How is type 1 diabetes treated? A daily dose of insulin is needed to keep the blood glucose level within normal ranges. Insulin is given either by injection or via an insulin pump. Your child’s healthcare provider will show you how to give your child insulin with either method.  Dr Hadebe says, ‘to make it easier for children and adolescents to monitor glucose levels and administer insulin the Scheme offers Insulin Pump Therapy and Continuous Glucose Infusion Monitoring device (CGM) to members under the age of 18.’ Eating the right foods to manage blood glucose levels. This includes timing meals and counting carbohydrates Exercise Regular blood testing Regular urine testing for ketone levels How can I help my child live with type 1 diabetes? The diagnosis affects the entire family emotionally – there are various support groups and organisations for children with Type 1 diabetes and their families. A younger child may not understand all the life changes, such as glucose monitoring and insulin injections, this can lead to anxiety and depression. They may feel different from their peers, try to treat them as a normal child, with managing diabetes as just one aspect of their daily life. Ask your healthcare provider for more information and call them if you need help.  Also ensure they are following the treatment plan and are eating the right foods, exercising and testing their blood and urine.  Early detection and comprehensive management are key to ensuring children with Type 1 diabetes lead healthy, fulfilling lives. Remember that your GP is your first port of call for all your healthcare needs. 

Parenting Hub

The Importance of Hydration for Growing Kids

Ensuring that children maintain proper hydration is crucial for their overall health and development. Water plays a vital role in numerous bodily functions, including temperature regulation, digestion, and cognitive performance. Despite its importance, many children do not consume adequate amounts of water daily, leading to potential health risks. This article delves into the significance of hydration for growing children, the recommended daily water intake, the consequences of dehydration, and practical strategies to encourage healthy drinking habits. The Role of Water in Children’s Health Water is indispensable for various physiological processes that are especially critical during a child’s growth years: Recommended Daily Water Intake for Children The amount of water a child needs can vary based on age, activity level, and environmental factors. While individual requirements may differ, general guidelines suggest: These recommendations include water from all sources, such as beverages and food. It’s important to note that active children or those in hot climates may require additional fluids to stay adequately hydrated. verywellhealth.com Consequences of Inadequate Hydration Failure to maintain proper hydration can lead to dehydration, which poses several health risks: Children are more susceptible to dehydration than adults due to their higher body water content and metabolic rate. Factors such as fever, vomiting, diarrhoea, and excessive sweating can exacerbate fluid loss. verywellhealth.com Strategies to Promote Healthy Hydration Habits Encouraging children to develop regular drinking habits is essential for preventing dehydration and promoting overall health: Addressing Challenges in Maintaining Hydration Despite best efforts, ensuring children drink enough water can be challenging: Recognising and Managing Dehydration Early identification of dehydration is crucial for prompt intervention: Conclusion Hydration plays a pivotal role in the health and development of growing children. By understanding the importance of adequate fluid intake and implementing practical strategies, parents and caregivers can foster healthy hydration habits that support children’s physical and cognitive well-being. Proactive measures, education, and attentive monitoring are key to ensuring children thrive in their daily activities. Sources

Impaq

Autism Awareness Month: Autism Spectrum Disorder and the Need for Effective School Alternatives

Autism spectrum disorder. It’s a complex topic, to say the least, and one that presents countless challenges to the parents, caregivers and teachers of affected children. While designated days like World Autism Awareness Day in April is an important part of creating awareness about autism, the challenges remain plentiful. Not least among the challenges is finding a suitable school for the child on the spectrum. The reality for many hundreds of children on the spectrum is that they simply have to cope in a mainstream environment, due to the lack of options. One alternative in this regard is home and online learning as it provides structured, curriculum-aligned education that can simply and effectively be tailored to meet the individual needs of the learner in question.  Education today is about putting the needs of the learner first, which starts with the acknowledgement that the days of a one-size-fits-all approach are both outdated and simply no longer necessary. Alternative options, like homeschooling, bear exploring if we are serious about ensuring our children get a relevant education, while taking the needs of the learner and his/her family into consideration.  A common concern for parents considering homeschooling is whether their child will miss out on social experiences. The reality is that home and online schooled learners often have more flexibility to engage in activities outside of a school setting. Joining homeschooling groups, sports clubs, or online communities can help learners build strong social connections.  For families with children involved in sports, music, or other demanding activities, home and online schooling provides the flexibility to balance education with personal passions. It also allows for real-life learning experiences that bring lessons to life in ways that textbooks cannot. Importantly, homeschooling does not mean children need to be formally educated by their parents. Parents, or caregivers, play a supporting role in homeschooling, and do not need to take on the role of teacher.  One of the biggest challenges in traditional schooling is that every child is expected to learn at the same speed. Some children grasp concepts quickly and feel unchallenged, while others need more time and may fall behind. Homeschooling removes these pressures, allowing learners to master subjects at their own pace. This creates a deeper understanding of the material and fosters a love for learning, rather than just studying to pass exams. Unlike in a traditional school where subject choices can be limited by resources, home and online schooling offers learners more flexibility to explore their interests. Whether it’s advanced mathematics, coding, creative arts, or entrepreneurship, learners have the freedom to shape their education in a way that aligns with their future aspirations. This personalised approach makes learning more meaningful and engaging. Ultimately, parents know what’s best for their child. If homeschooling aligns with your family’s needs, trust your decision and embrace the flexibility, quality, and opportunity it offers. By Louise Schoonwinkel, MD at Optimi Schooling of which Impaq is a registered trademark

Bonitas – innovation, life stages and quality care

Safe cribs and playpens to use when travelling

The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Make sure the mesh is less than 1/4 inch in size so it’s smaller than the buttons on your baby’s clothing. Make sure the mesh is in good repair without any tears, holes or loose threads that your baby can get caught on. Make sure the mesh is fully attached to the top rail and bottom of the bed so there are no holes for the baby to get caught in. Make sure there are no bare, missing or loose staples or nails. When in doubt throw it out – don’t use cribs or bedding that might pose a risk to your baby. It’s your job to keep them safe! Fire safety for home with newborn The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Check your smoke detectors and carbon monoxide detectors to make sure they have fresh batteries and are in working order – install them in your home if you don’t have them already. Check your fire extinguishers to make sure they are in working order – purchase them if you don’t have one on each floor of your home already. Make sure clothing and bedding meet fire safety standards – information on their fire safety rating should be on labels and tags. Insist that your home be smoke free to prevent your baby’s exposure to second-hand smoke and also as a fire prevention measure since cigarettes are a common cause of home fires. Review or update your fire escape plan to include your new baby – review the plan with everyone in the household. For more information on fire safety visit websites like the U.S. Consumer Product Safety Commission (CPSC). Fire safety prevention in home with newborn The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Do a fire safety walk-through of your entire house, check for burnable substances near heat sources, frayed or damaged electrical cords, matches or lighters within reach of children and other situations that may be a fire hazard. Never leave space heaters of any type unattended and turn them off while you are asleep. Never store flammable liquids like paint thinner, charcoal lighter fluid or gasoline in the house and always keep them a safe distance from heat sources. Check all mattresses, bedding and sleep apparel for your baby to make sure they meet fire safety requirements – this information should be on the product label. Early warning of a fire is key to keeping your family safe, so make sure your smoke detectors and fire extinguishers meet local codes and are in working order. Be prepared and have a fire escape plan that is understood by and has been practiced by the entire household, it could save lives in a fire emergency. For more information on fire safety visit websites like the U.S. Consumer Product Safety Commission (CPSC). Newborn safety tips The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Never leave your baby alone for even a minute unless they are in a secure place like a crib or playpen. Make sure you follow safe sleep recommendations when putting your baby to bed. When in the car always use a safety approved rear-facing car seat that is specifically made for newborns. Never ever leave your baby alone in a car – be especially careful during warm or cold weather. Always use safety approved car seats, cribs and toys – if they are hand-me-downs or you are buying them used, choose items that still have a safety tag attached and check to make sure they haven’t been recalled. To prevent burns never carry hot liquids or food while you are holding your baby. Pet safety and newborns The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. If you have a dog, know that certain breeds may require extra caution with a newborn – German Shepherds, Rottweilers and Pit Bulls account for more than 50% of fatal dog bites. Always closely supervise infants when in the presence of dogs even if they are not one of the above breeds – they may experience jealousy and have other unexpected reactions to a new member of the household. Keep in mind that some pet reptiles can carry infections, like Salmonella, so keep turtles, snakes and lizards away from children under 5 years of age to prevent the spread of infections. Small pets like rodents should be kept away from newborns and infants to prevent bites or the spread of Salmonella and other possible infections. Other issues: Make sure your pet is healthy – take them to the veterinarian for a check-up and any needed vaccinations before the baby is born. Keep your pet’s nails trimmed. For cats and dogs especially, you may need to work to prepare them for the new member of the family – for example, invite friends with babies over if your pets aren’t used to children – supervise their interactions as they learn about these new additions to their world. New situations can be stressful to pets so be patient and understanding with them as they adjust to the changes in their life – scolding and punishment will only add to their stress. There are many things you can do to ensure a smooth transition, so contact your local Humane Society or other animal-focused organization for additional suggestions on preparing your pets for the arrival of your new baby. Newborns and sun exposure The following information is to be used as a guide to and at the discretion of

Parenting Hub

Heads Up: School Rugby and Head Injuries Explained

The rugby season is kicking off in schools across South Africa and players, parents, coaches and referees are preparing for exciting, yet physically demanding matches. In many sports, injuries are an unfortunate, common occurrence. Rugby, inherently a contact sport, also carries the inevitable risk of head injuries, ranging from minor concussions to severe Traumatic Brain Injuries (TBIs).  The importance of early detection The early detection of head injuries is essential for effective treatment and preventing further complications. In many cases, the symptoms of a concussion or TBIs may not be immediately apparent and athletes may continue playing which can lead to further damage.  Accurate diagnosis and management of head injuries require a combination of clinical evaluation and advanced imaging techniques. Dr Hofmeyr Viljoen, radiologist at SCP Radiology talks about the nature of these injuries, the critical role radiology plays in diagnosing and managing them and what preventative measures can be taken. Understanding head injuries in rugby Dr Viljoen explains that there are several types of head injuries common in rugby. ‘The most frequent is concussion, a mild traumatic brain injury occurring when the brain is jolted inside the skull from an impact or violent movement. Concussions can be mild or lead to significant short and long-term issues. Occasionally, with more severe injuries we see skull fractures, contusions and haemorrhage surrounding the brain. These require urgent diagnosis and management.’ Recognising the symptoms He emphasises awareness of concussion symptoms, including headaches, dizziness, nausea, confusion, memory problems, sensitivity to light and difficulty concentrating. ‘Immediate recognition is vital,’ he explains. ‘A player with any of these symptoms must be removed from play immediately to prevent further injury.’ The role of radiology  Radiology plays an essential part in accurately diagnosing the extent of head injuries. According to Dr Viljoen, Computed Tomography (CT) scans are always the first imaging method used in emergency settings. Although patients with concussion typically do not have significant imaging findings, it is crucial to image those patients with severe concussion or atypical symptoms. ‘CT scans rapidly detect serious issues like fractures, brain swelling and bleeding, providing crucial information for urgent treatment decisions,’ he explains.  Magnetic Resonance Imaging (MRI) is used in situations requiring more detailed evaluation, particularly when concussion symptoms persist or worsen. ‘MRI excels in identifying subtle injuries, such as microbleeds and brain swelling, often missed by CT scans,’ says Dr Viljoen. Unlike CT scans, MRI does not use radiation, making it a safer option for repeated assessments over time. Advanced imaging methods Emerging imaging techniques, such as Diffusion Tensor Imaging (DTI), show promise for better understanding and management of head injuries, especially the subtle effects of concussions. ‘DTI helps identify damage to the brain’s white matter, potentially guiding return-to-play decisions and treatment strategies,’ notes Dr Viljoen. Understanding possible complications – Second Impact Syndrome (SIS) SIS is a rare but extremely serious condition that occurs when a person sustains a second concussion before fully recovering from an initial concussion. This second injury doesn’t have to be severe to trigger SIS – it can even be minor – but it causes rapid and severe brain swelling (cerebral oedema). The brain’s ability to regulate its blood flow and pressure is compromised following the initial concussion, making it vulnerable to catastrophic swelling after a subsequent impact. Symptoms can escalate quickly, often within minutes, including loss of consciousness, severe headache, dilated pupils, respiratory failure and even death. Young athletes are especially vulnerable to SIS. Due to its rapid progression and severity, SIS is considered a medical emergency requiring immediate intervention. Preventing SIS involves strictly adhering to concussion management protocols, ensuring full recovery after any head injury and carefully monitoring symptoms before returning to sports or high-risk activities. Addressing Chronic Traumatic Encephalopathy (CTE) Dr Viljoen says CTE is a long-term degenerative brain condition linked to repeated head impacts. ‘CTE is challenging because currently, it can only be definitively diagnosed after death.  However, ongoing research aims to develop methods to detect CTE in living patients, potentially using advanced imaging techniques like Positron Emission Tomography (PET).’ Most research is focused on advancing non-invasive methods to see what is happening inside the brain of a living person and to track it over time.  Common causes of head injuries in rugby Prevention remains critical Dr Viljoen emphasises the importance of proper training: ‘Educating young players on safe tackling techniques and enforcing protective protocols significantly reduces injury risks. Protective gear like headguards can minimise superficial injuries, though it does not prevent concussions.’ He also stresses the importance of concussion protocols. ‘Coaches at schools and clubs must rigorously apply concussion management strategies, ensuring players are adequately assessed and cleared by medical professionals before returning to the field.’ Under-reporting in schoolboy ruby often occurs because the player either wants to stay in the game and/or doesn’t recognise the symptoms of concussion. Dr Viljoen concludes, ‘Rugby is a fantastic sport for building teamwork and resilience but player safety must always come first. Through awareness, timely medical intervention and proper preventative strategies, we can significantly reduce the risk and severity of head injuries, allowing young athletes to safely enjoy the game they love.’

Freebees PR

Why High-Fibre Works

As we transition into the cooler months of autumn, the urge to snack often increases, playing havoc with our healthy eating, and sometimes our weight management.  Maintaining a balanced diet and managing portion control are essential to sustaining a healthy lifestyle. Foods high in fibre are often recommended to help with weight management and to improve digestion, but why or how do they work? While the word “fibre” can conjure images of bland ingredients that taste like cardboard, there are easy and tasty ways to increase your fibre consumption, making it a more sustainable, daily lifestyle choice instead of a strict diet regime.  Daily Recommended Fibre Intake  Your daily recommended fibre intake varies depending on your age, sex, and overall health but the National Academy of Medicine recommends:  A 2015 review found that the average daily fibre intake among South African adults is as low as 16g for women and 18g for men, both of which are significantly lower than the daily recommended fibre intake. A fibre chart can be used to calculate your daily fibre intake to evaluate if you are reaching the recommended daily amount, because fibre is important for various aspect of your general health, not only in weight management.  Noting a gap in the market of digestive health, Cool Stool® Co-founder and Nutritionist Debbie Stopforth, researched a selection of powerhouse ingredients with proven benefits, settling on acacia gum, digestive bran, psyllium husk, chia seeds, linseeds (flaxseeds) and buckwheat. Being so high in fibre, each of these ingredients share these common themes relating to weight management: Combining these ingredients, Debbie developed Cool Stool® 100% raw high-fibre super seed mix – a simple and delicious way to support healthy digestion and weight management. Packed with these nutrient-dense ingredients, it promotes satiety, helps regulate blood sugar, and feeds beneficial gut bacteria – all contributing to good weight management and overall well-being. Cool Stool® has 13g of fibre in the suggested 2 tablespoons per day dose making it much easier to reach your recommended daily fibre intake.  Debbie explains: “The key to effective weight management is consistency. Including high-fibre foods like Cool Stool® in your daily diet helps you stay fuller for longer, preventing unnecessary snacking and promoting digestive health. It’s an effortless way to enhance nutrition without drastic dietary changes.” The Role of Fibre in Supporting Healthy Weight What is it about these ingredients that work so well? Let’s take a closer look at these powerhouse foods and how they work to increase our health and wellbeing, and aid in weight management.  Acacia gum – A natural prebiotic that promotes gut health, enhances satiety, and helps regulate blood sugar levels.  Digestive Bran – Adds bulk to meals, preventing overeating while supporting digestion and stabilising energy levels. Often derived from wheat or oats, is a concentrated source of dietary fibre Psyllium Husk – Forms a gel-like consistency in the stomach, slowing digestion, reducing appetite, and supporting fat metabolism.  Chia Seeds & Linseeds (Flaxseeds) – High in omega-3 fatty acids and fibre, these super seeds support gut health, regulate blood sugar, and help control cravings. Buckwheat- Highly nutritious, gluten-free pseudo-grain that supports weight management by increasing fullness, reducing overeating and cravings, and stabilising blood sugar. Rich in protein, it supports muscles & metabolism. While incorporating Cool Stool® into meals is beneficial, Debbie Stopforth highlights the importance of a holistic approach: “Weight management isn’t about restriction; it’s about balance. Regular exercise, portion control, staying well-hydrated, and consuming nutrient-dense foods all play a role in maintaining a healthy weight. Cool Stool® complements this approach by making it easier to include fibre in a way that’s both delicious and effective.” Why Cool Stool® Works for Weight Management  Cool Stool® combines high-quality ingredients known for their ability to promote fullness and regulate digestion. Adding it to smoothies, salads, soups, stews, or baked goods makes it easy to integrate into your daily routine.  Unlike harsh laxatives or unpalatable fibre supplements, Cool Stool® is a versatile and tasty addition to meals. It supports gut health, provides essential nutrients, and aids in digestion, making it an excellent choice for individuals seeking a convenient way to enhance their diet. Cool Stool® is available in three delicious flavours – Original, Vanilla, and Cranberry – as well as a Gluten-Free version. It can be found online at www.coolstool.co.za, Faithful to Nature, Takealot, and select Wellness Warehouse, Dis-Chem, pharmacies, and health stores nationwide. For more information and stockist updates, visit: https://www.coolstool.co.za/stockists Follow Cool Stool® on Instagram: https://www.instagram.com/keepitmovingwithcoolstool/  Facebook: https://www.facebook.com/keepitmovingwithcoolstool

NutriPure

Stay Healthy This Winter with NutriPure Gummy Vitamins

As the colder months set in, maintaining a strong immune system and overall wellness is more important than ever. NutriPure Gummy Vitamins are here to help you, and your family stay energized, resilient, and healthy throughout winter. Winter Wellness Made Easy NutriPure Gummy Vitamins are packed with essential nutrients designed to support immune defence, boost energy levels, and promote overall well-being. With delicious flavors and scientifically backed formulations, NutriPure makes it easy to get the vitamins and minerals your body needs to thrive in winter. NutriPure Kids & Adults Immune Support Gummies: Specially formulated to help boost natural defences with a blend of essential vitamins and antioxidants. NutriPure Kids & Adults Multivitamin Gummies: A comprehensive mix of daily essential vitamins and minerals to support overall health, energy, and cognitive function. NutriPure Kids & Adults Probiotic Gummies: Packed with beneficial bacteria to promote gut health, improve digestion, and enhance nutrient absorption. Delicious, Convenient, and Family-Friendly Unlike traditional pills or capsules, NutriPure Gummy Vitamins offer a tasty, chewable alternative that makes taking daily supplements effortless. Ideal for both adults and children, these gummies are gelatine-free, lactose-free, and free from sugar coating, preservatives, artificial colourants, dairy, wheat, eggs, and nuts—pure goodness in every gummy! Find NutriPure at Leading Retailers NutriPure Gummy Vitamins are available at selected Dis-Chem, Clicks, Pick n Pay, Checkers stores and online at Takealot.com and Wellness Warehouse. This winter, prioritize your well-being with a simple and enjoyable way to nourish your body from the inside out. For more information, visit nutripure.co.za or follow NutriPure on social media (@nutripuresa) for the latest health and wellness tips.

Parenting Hub

The Link Between Gut Health and Your Child’s Mood

Emerging research has illuminated a profound connection between the gut and the brain, often referred to as the gut-brain axis. This bidirectional communication system suggests that the state of our gastrointestinal tract can significantly influence our mental and emotional well-being. For children, whose brains and bodies are in critical stages of development, understanding and nurturing this connection is paramount. This article delves into the intricate relationship between gut health and mood in children, exploring mechanisms, evidence, and practical steps to promote optimal well-being. Understanding the Gut-Brain Axis The gut-brain axis is a complex network facilitating communication between the gastrointestinal tract and the central nervous system. This interaction involves neural pathways, hormonal signals, and immune system mediators. A key player in this system is the enteric nervous system (ENS), often dubbed the “second brain,” which governs gastrointestinal functions and communicates with the brain. hopkinsmedicine.org Central to this axis is the gut microbiome—a vast community of trillions of microorganisms residing in the digestive tract. These microbes play crucial roles in digestion, immune modulation, and the production of neurotransmitters such as serotonin and dopamine, which are vital for mood regulation. hopkinsmedicine.org The Gut Microbiome’s Role in Mood Regulation The composition and diversity of the gut microbiome have been linked to various aspects of mental health: Evidence Linking Gut Health to Children’s Mood Several studies have underscored the connection between gut health and mood in children: Factors Affecting Gut Health in Children Several factors can influence the composition and health of a child’s gut microbiome: Practical Steps to Support Gut and Mental Health in Children Promoting a healthy gut can have positive implications for a child’s mood and overall well-being. Parents and caregivers can consider the following strategies: Conclusion The intricate link between gut health and mood underscores the importance of a holistic approach to child development. By fostering a healthy gut environment through balanced nutrition, mindful lifestyle choices, and supportive practices, parents and caregivers can significantly influence their children’s emotional and psychological well-being. As research in this field continues to evolve, it becomes increasingly clear that nurturing the gut is integral to nurturing the mind. Sources

Bonitas – innovation, life stages and quality care

Don’t let the flu catch you – be informed and prepared

As autumn approaches, so does the flu season. Influenza, also known as ‘flu’, is an acute respiratory illness caused by an infection of the respiratory tract with the flu virus. There are four types of flu viruses: A, B, C and D. Most seasonal outbreaks of flu are as a result of the A and B viruses. Respiratory infections, including flu, can pose serious health risks, especially for vulnerable groups such as young children, the elderly and those with chronic conditions. That’s why Bonitas Medical Fund has created the Respiratory Illness Hub – a go-to resource for all South Africans, addressing everything related to your respiratory health, including flu.  From prevention and symptoms to treatment and support, you’ll find all the information you need to take control of your respiratory wellbeing. To find out more, visit www.bonitas.co.za/Respiratory-Hub Let’s face it, flu is extremely unpleasant. Symptoms develop anywhere from 1 to 4 days after infection and last up to a week. Then there is usually a sudden onset of fever, muscle pains, body aches, a dry cough, sore throat, runny nose, headache and feeling tired or unwell. In severe cases, flu can lead to serious complications requiring hospitalisation, with pneumonia being the most common. Annually in South Africa, around 40 000 people are hospitalised due to flu, and the virus is linked to approximately 11 500 deaths per year. ‘The flu viruses are typically in circulation just before the winter months, so the best time to get a flu shot is in early April,’ says Dr Themba Hadebe, Clinical and Managed Care Executive at Bonitas Medical Fund.  How is flu spread? The virus is spread from person to person, through inhaling of infected respiratory droplets from sneezing, coughing or talking. You can also be infected by touching objects or surfaces that the flu virus is on and then touching your mouth, eyes or nose. Will the flu vaccine prevent flu? Think of the flu shot as preventive care: While the vaccine won’t always prevent you or your family from getting the flu, it can prevent severe and secondary illnesses related to the flu. Why a flu shot every year? All viruses mutate – meaning the genetic material of the cell changes – but not at the same rate. Some mutate very quickly, including the flu virus. The formula for each year’s vaccine is tailored to the specific type of flu that is circulating. Currently, there are subtype A(H1N1) and A(H3N2) influenza viruses. ‘Which is why we recommend an annual flu vaccine’ says Dr Hadebe.  2025 flu symptoms: Will the flu shot give me flu? No! 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. Some side effects may occur like redness, tenderness and swelling where the vaccine was given but this is mild and will only last a few days. These are infinitely preferable to a bad case of flu.  Who should get a flu vaccine? Everyone should get a flu vaccine but particularly those at higher risk including:  Who should NOT have the flu vaccine?  What about children – when should I take my child to see a doctor for their symptoms?  Reach out to your paediatrician, doctor or clinic within 24 hours of your child displaying flu symptoms, if your child:  In general, it’s a good idea to be seen by a medical professional if your child has a fever that has lasted more than 3 days and/or appears dehydrated. Go to the emergency room immediately if your child: How do I keep my child healthy during flu season?  The first and best action you can take to keep you and your family safe and healthy during flu season is annual flu vaccines. Dr Hadebe recommends everyone has a flu shot*. He says children can be vaccinated from 6 months of age but recommends you speak to your healthcare worker about when to start vaccinating against flu.    How can I prevent spreading the flu?  There are several ways you can reduce the risk of spreading flu if you are ill: Dr Hadebe says, ‘Flu can lead to various complications, such as pneumonia, bronchitis, sinus infections, ear infections and worsening of chronic medical conditions like asthma or heart disease. Complications are more common in high-risk groups.’  ‘Flu viruses spread very quickly from person to person’, he says. ‘Even if the flu vaccine is not 100% effective, it will reduce your risk of getting flu, and if you do get it, it will be a great deal milder.’  Remember your GP should always be your first port of call *All Bonitas beneficiaries qualify for 1 flu vaccine per year. *Elderly members, aged 65 years and over, qualify for 1 pneumococcal vaccine every 5 years.

Parenting Hub

Cape Malay Mushrooms with Butter Bean Mash and Brown Butter Sultanas

Meatless should not mean flavourless…. Try our Cape Malay Mushrooms with Butter Bean Mash and Brown Butter Sultanas for the yummiest easiest treat that will make your bluest Monday bright! Serves 4 Ingredients: Butter bean mash: Brown butter sultanas: Handful fresh curry leaves Mushrooms: To serve: Store bought poppadoms Olive oil, for cooking Salt and pepper, to taste Method: For the butter bean mash: For the brown butter sultanas: Keep in a warm place until serving. For the curry leaves: For the mushrooms: Serve the mushrooms on a bed of warm butter bean mash. Spoon over some brown butter sultanas. Finish with crispy curry leaves and enjoy! Recipe and Image Credit:The South African Mushroom Farmers’ Association

Parenting Hub

Boosting Kids’ Immune Systems Naturally

A robust immune system is essential for children, helping them ward off illnesses and ensuring healthy development. While genetics play a role, various natural strategies can enhance immune function. This article explores effective methods to bolster children’s immunity, emphasising nutrition, lifestyle habits, and preventive measures. Nutritional Strategies for Immune Support Proper nutrition is foundational to a strong immune system. Incorporating specific foods and nutrients can significantly enhance immune function: Lifestyle Habits to Strengthen Immunity Beyond diet, certain lifestyle practices play a pivotal role in reinforcing the immune system: Preventive Measures Implementing preventive strategies further safeguards children’s health: By integrating these natural approaches, parents can effectively bolster their children’s immune systems, promoting overall health and well-being. Sources

Parenting Hub

Why Do Baby Fevers Tend to Spike at Night?

Fevers are no fun for anyone, and when your baby has one, it’s enough to make any parent sweat! Somehow, fevers always seem to strike in the middle of the night, just as you’re half-asleep, fumbling for the thermometer with one eye open and trying not to panic. Understanding why fevers spike at nighttime can help you stay calm and care for your baby with confidence3. The Winter Link: Why Babies Catch More Colds and Fevers Colds, flu, and other viruses circulate all year round, but they really hit their stride in winter. That’s because we’re all spending more time indoors.1a with fewer windows open and more cuddling on the couch, germs can spread easily and the cold, dry air may weaken resistance.1b Since babies’ immune systems are still developing, they’re more vulnerable to these seasonal challenges, with an average baby catching six to eight colds in their first year.2 The Reason Fevers Often Get Worse at Night If you’ve ever noticed your baby’s fever climbing after dark, you’re not imagining things. At night, stress hormones like cortisol decrease, and healing hormones like melatonin increase.3a The immune system becomes more active, releasing cells and signals to fight off invaders. This can raise body temperature, which is why fevers are more likely to happen – or worsen – while we’re asleep.3b How to Take Your Baby’s Temperature It’s instinctive to touch your baby’s forehead or neck when you think they might have a fever, but your hand is not the most accurate method. Your baby’s skin can feel warm or sweaty after being in a heated room or wearing too many layers of clothing, but this doesn’t always mean they have a fever. The fastest and most accurate option for taking your child’s temperature is a digital thermometer.4a There are various thermometers on the market, but a rectal thermometer is the gold standard for accuracy and works well during a quick diaper change.5a Forehead or temporal thermometers are another reliable option. These devices measure the heat coming off the artery on your baby’s forehead.5b Follow the instructions on your specific thermometer and check the display for the results. Top tip: Try to avoid taking your child’s temperature right after a bath or if they’ve been bundled up in blankets or layers (or swaddled, for infants). It can throw off the reading.4b Signs of Fever in Babies and What Causes Them Normal body temperature for newborn babies is around 37.5 °C and 36.4 °C for older children8.If your digital thermometer shows a reading of 38 °C or higher, it means your baby has a fever.5a Fevers are often the result of a harmless viral infection.6a Sometimes, they can occur as a side effect of vaccinations, showing that the immune system is actively building antibodies to protect against the germs the vaccine is designed to target.6b In some cases, teething might also cause a slight increase in temperature.6c When to Call the Doctor While we know fevers are often part of your baby’s natural response to fighting off bugs, there are times when professional advice is necessary. Call your paediatrician if:5b Panado® Has The Power To Fight Their Pain Panado®’s infant-friendly formula is designed to soothe pain and fever and isfast-acting7.  Panado® peppermint flavoured syrup9 – because it’s “mint to be” – is suitable from birth and is tartrazine, alcohol and sugar-free.  Panado®’s paracetamol-based infant drops10 are suitable for babies from the age of 3 months. The calibrated dropper ensures that parents provide the correct amount of medication, based on the weight and age of their child. Panado®’s paediatric range also includes strawberry flavoured syrup which is as “berry nice” as it sounds11.  Always administer using a medicine measure or a syringe. Do not exceed the recommended dose.  Dosage details can be found at https://panado.co.za/dosage-calculator/ and are calculated according to your child’s age and weight.   When your baby isn’t feeling well, it’s normal to feel powerless and out of control.  Parents trust13 Panado® to bring comfort when your little one needs it most so your baby can stop fussing, start giggling, and get back to being the tiny boss of the household. Panado® products are available at Baby City, Pick n Pay, Checkers, including Hypers, Shoprite, Clicks, Dis-Chem, and Independent Pharmacies. For more information, visit https://panado.co.za/ and join the conversations on Facebook. For references, visit: https://panado.co.za/references/ For full prescribing information refer to the Professional Information approved by SAHPRA.  Adcock Ingram Limited. Co. Reg. No. 1949/034385/06. Private Bag X69, Bryanston, 2021, South Africa. Customer Care: 0860 ADCOCK / 232625. www.adcock.com. 24.01.20251000001123. January 2025.

NB Hearing & Balance

Are Your Ears Working or Are They Just for Show?

Do you ever feel like you speak, and your kids don’t listen? I’ve used the phrase “your ears are like ornaments” too many times to count! But why do our kids seem to ‘tune out’ when we speak to them?  There are many factors that may contribute to and/or listening, and understanding and assessing aspects of sound processing can make all the difference to a frustrated mum or dad, and on the way, one can help our little ones experience a better sound world.  “Hearing” refers to the access, reception and transfer of sound from your environment, via your ears, to reach your brain. Reduced access can be caused by temporary or permanent hearing loss, and interruption of transfer can occur when nerves that should be passing the messages through to the brain, are not managing to do that well enough. Hearing well is also a prerequisite to understanding sound, and to developing good auditory skills.  What Is Listening and Auditory Processing? “Listening” and “auditory processing” involve active auditory and cognitive processes at the brain level, such as: The Difference Between Hearing Loss and Processing Challenges How may we tell the difference between a hearing loss and a processing challenge? A child with a temporary or permanent hearing loss may demonstrate difficulty in the following ways: However, a child who may have difficulty processing auditory information or listening may present with: Some children may also present with the following difficulties that could indicate both hearing loss and/or processing challenges: “Hearing” and “Listening” do have some cross-over, because not hearing well can impact the development of processing sound well. This is one of the reasons that parents are encouraged to reach out to a professional audiologist who can first eliminate a hearing problem, before assessing a child for any challenges in the processing arena.  Have Your Child’s Hearing Tested It is vitally important to regularly have your child’s hearing tested. If you have concerns, let our NB Hearing and Balance team of audiologists help you distinguish between a possible hearing problem versus a possible auditory processing issue. This can make the greatest difference in your child thriving in their developmental and academic growth versus just coping and getting by. Contact us if you are in Cape Town! Our rooms are conveniently located in Sea Point, Durbanville, Hout Bay, Wynberg and Noordhoek.

Bonitas – innovation, life stages and quality care

Shining the spotlight on TB

Worldwide, TB has returned to being the world’s leading causes of death from a single infectious agent. This followed three years in which it was replaced by Covid-19. It is also the leading killer of people with HIV/AIDS and a major cause of deaths related to antimicrobial (in TB’s case antibiotic resistance.) Each year, we recognise World TB Day on March 24. This annual event commemorates the day, in 1882, when Dr. Robert Koch announced his discovery of Mycobacterium tuberculosis, the bacillus (bacteria) that causes tuberculosis (TB). What is TB?  It’s a disease that mainly affects the lungs but can also be found in any other body organ. It is caused by an organism (germ) called Mycobacterium tuberculosis which is found in the sputum coughed up by someone with TB of the lungs. It usually destroys the soft tissue of the lungs, resulting in difficulty breathing and blood can be coughed up in severe cases. If untreated, TB can cause death. World stats About a quarter of the global population is estimated to have been infected with TB, 5 -10% display symptoms and develop the disease.  Yes, it’s curable ‘It is important to remember that TB is curable, says Dr Themba Hadebe, Clinical and Managed Care Executive at Bonitas Medical Fund. ‘However, we all need to be more aware of how contagious it is, the symptoms, the importance of getting medical attention and sticking to the treatment programme.’    Where is the highest incidence of TB? TB is the leading cause of death, from a single infectious agent, with over 25% of these occurring in the African region. Multi-drug-resistant strains, which do not respond to first-line antibiotics, continue to emerge, putting at risk public health strategies which aim to reduce incidence and mortality. Tackling TB head on The South African National Strategic Plan (NSP) aims to control the spread of TB, with an ambitious goal of zero new TB infections and deaths by 2032. Clinical data from the World Health Organization (WHO) indicates that there are still too many people falling ill and dying. ‘TB also has a big impact on the economy, not only in terms of healthcare expenses but lost productivity due to absenteeism and the direct and indirect costs to business,’ says Dr Hadebe. ‘We know that not everyone has access to private medical care but public healthcare facilities offer free testing and treatment. The most effective testing method is a sputum sample or a chest x-ray.  How is TB contracted? The disease is passed on from one person to another as germs spread into the air via microscopic droplets if an infected person sneezes, coughs or releases saliva. The incubation period is 6 weeks. Stop it before it starts  TB preventive therapy (TPT) is a course of medication that reduces the risk of developing TB disease. It’s a critical public health measure in South Africa, where TB and HIV are prevalent.  How does TPT work?  TPT eliminates the TB bacteria before they can damage organs and cause illness but is only effective if given when there is no active TB disease.  Can you have TB and not be sick? Yes, TB can be ‘latent’ – it’s in your body but not active. This means you can’t spread it but, if your immune system becomes weak, (for example with HIV/AIDS), TB can become active.  What are the symptoms? It is important to note that TB is particularly difficult to diagnose in children but the symptoms can present as a cough for two weeks or more, loss of energy and appetite and quite often a mild fever.  Who is most at risk? People living with HIV/AIDS, living in the same house as someone who has had or has TB, anyone who has had active TB in the last two years, pregnant women, children under five, iabetics, people in informal settlements, undernourished people, alcoholics, smokers, mineworkers and prisoners  Treating TB Medication must be started as soon as possible and be taken regularly. It takes six months for TB to be cured completely but, within two weeks of starting treatment, you are no longer contagious. If treatment is missed, the risk of a drug-resistant strain of TB is possible, which is difficult to treat and requires a longer treatment period. Multidrug-resistant TB (MDR-TB) remains a public health crisis and a health security threat. Only about two in five people with drug resistant TB accessed treatment in 2023. What can you do? TB in the workplace If any employees or co-workers display TB symptoms, they should stay home and limit contact with others until the results from a TB test are known. Once a person has been on TB treatment for 2 weeks, they are no longer infectious and can continue to work. Dr Hadebe says, ‘If you are concerned about your health or have been exposed to TB, you must get tested urgently.’

Parenting Hub

Nutrition for Growing Kids: Simple Swaps for a Healthier Diet

As parents, we all want to ensure our children are getting the nutrients they need to grow strong, healthy, and happy. However, with busy schedules and picky eaters, it can be a challenge to provide the ideal balance of nutrients for optimal growth. The good news is that small, simple swaps in their daily meals can make a big difference in their health. By focusing on whole, nutrient-dense foods and making healthier choices, you can support your child’s growth and development. In this article, we’ll discuss easy, practical swaps that will boost your child’s nutrition and create a foundation for lifelong healthy eating habits. Why Nutrition Matters for Growing Kids Good nutrition is essential for children, not only for growth but also for brain development, immune function, and overall well-being. Proper nutrition supports everything from energy levels to concentration and even emotional health. Kids require a variety of vitamins, minerals, protein, healthy fats, and carbohydrates to fuel their active lives. Introducing balanced, nutritious meals can have a long-term impact on their overall health. Simple Swaps for a Healthier Diet Here are some easy, kid-friendly swaps that can enhance their nutrition while still keeping their meals delicious and satisfying: 1. Swap Sugary Cereals for Whole Grain Options Breakfast is an important meal, and it often sets the tone for the rest of the day. Many popular breakfast cereals are high in sugar and lack the nutrients your child needs. Instead of reaching for sugary cereals, try whole-grain options like oats, bran flakes, or whole-grain waffles. These options provide fiber, which aids in digestion, and essential vitamins that promote growth. You can add fresh fruit, nuts, or seeds to these whole-grain cereals to boost fiber and antioxidants. This simple swap will help keep your child full and energised until their next meal. 2. Swap Sugary Drinks for Water or Milk Soda and sugary fruit juices are loaded with empty calories and added sugars, which can contribute to obesity and other health problems. Instead of sugary drinks, encourage your child to drink water or low-fat milk. Water keeps them hydrated and supports their body’s functions, while milk provides essential calcium for strong bones and teeth. You can also try flavoured water with a splash of lemon or a few cucumber slices to add variety without extra sugar. If your child prefers smoothies, try making them at home with unsweetened yogurt, fresh fruits, and veggies for an added nutritional boost. 3. Swap White Bread for Whole Wheat or Whole Grain White bread is often stripped of its nutrients and fiber, while whole wheat or whole grain bread retains more vitamins, minerals, and fiber. By making this simple swap, you’re giving your child more sustained energy, as whole grains are digested slower and help maintain blood sugar levels. Whole wheat bread is also rich in B vitamins and iron, which are essential for growth and energy production. Try whole-grain wraps for sandwiches or use whole-wheat pizza dough for a fun family dinner. 4. Swap Fried Snacks for Baked Alternatives Many kids love crunchy snacks, but fried foods like chips or chicken nuggets are often high in unhealthy fats and calories. Instead of fried snacks, try baked alternatives that are lower in fat but still just as tasty. Baked sweet potato fries, air-fried chicken nuggets, or whole-grain crackers make a great swap. These options are packed with nutrients like fiber, vitamins, and minerals, and they can be seasoned with herbs and spices for added flavour. Another great option is roasting vegetables like carrots, zucchini, or cauliflower with olive oil and your favourite seasonings to make a crunchy, satisfying snack. 5. Swap Ice Cream for Yogurt Parfaits Desserts like ice cream are high in sugar and fat, and while occasional treats are okay, there are healthier ways to satisfy your child’s sweet tooth. Try swapping ice cream for homemade yogurt parfaits. Layer plain Greek yogurt with fresh fruit and a sprinkle of nuts, seeds, or granola. Greek yogurt is an excellent source of protein and probiotics, which are great for gut health, and the fruit adds natural sweetness and fiber. This swap allows you to control the ingredients, reduce added sugars, and add extra nutrients while still giving your child a fun, delicious treat. 6. Swap Processed Meat for Lean Protein Processed meats like hot dogs, sausages, and deli meats can be high in sodium and unhealthy fats. Instead, choose lean protein sources like chicken, turkey, fish, or tofu. These options are rich in essential nutrients such as protein, omega-3 fatty acids (in fish), and iron, all of which are crucial for growth and development. For sandwiches, try using lean turkey slices or even hummus and avocado for a nutritious, plant-based alternative. 7. Swap Candy for Fruit Snacks Candy and sugary sweets can contribute to tooth decay and an unhealthy diet. Swap out candy for naturally sweet fruits like berries, grapes, apple slices, or bananas. These fruits are packed with vitamins, minerals, and fiber, which support your child’s overall health. You can even freeze grapes or create fruit kabobs for a fun, kid-friendly snack. Additionally, offering dried fruit with no added sugar is another great alternative that can satisfy their sweet cravings while providing nutritional benefits. Conclusion Nutrition is key to supporting your child’s growth and development. By making small, simple swaps in their diet, you can help your child build healthy eating habits that will last a lifetime. Whole grains, fruits, vegetables, lean proteins, and healthy fats are all essential for their well-being. With these swaps, you can provide better nutrition, reduce unnecessary sugar, and still enjoy meals that your child loves. Sources:

Bonitas – innovation, life stages and quality care

When it’s not flu’….  

While the ‘official’ flu season may still be a month or two away, reports indicate a rise in respiratory illnesses like the flu, Respiratory Syncytial Virus (RSV), and Human Metapneumovirus (HMPV), suggesting an early start to the respiratory virus season, with these viruses circulating earlier than usual.  Respiratory infections can pose serious health risks, especially for vulnerable groups such as young children, the elderly and those with chronic conditions. That’s why Bonitas Medical Fund has created the Respiratory Hub – a go-to resource for members and non-members -talking about all things related to your respiratory health. From prevention and symptoms to treatment and support, you’ll find all the information you need to take control of your respiratory wellbeing. www.bonitas.co.za/Respiratory-Hub. Respiratory illnesses that are NOT flu and for which there is no vaccine What are the most common? Dr Themba Hadebe, the Clinical and Managed Care Executive at Bonitas Medical Fund says, ‘both RSV and HMPV are being detected at increasing rates, potentially indicating a broader respiratory illness surge and are more common in young children and older adults.’ Are these respiratory diseases restricted to the winter months? Studies show that in temperate regions, HMPV mainly spreads in late winter and spring, at the same time as other common respiratory viruses such as seasonal flu and RSV. RSV is highly contagious and the season in South Africa usually runs from February to May. However, it continues to spread at lower levels and can make some people sick all year around. According to The World Health Organization (WHO), it spreads like other common cold viruses do, through infectious respiratory particles that circulate through the air. This means you can catch the virus when you are in contact with a sick person or sharing a closed space with them. You can also get infected by touching contaminated surfaces like doorknobs or handles and then touching your eyes, nose or mouth.  Why are these viruses a concern? Early increases in respiratory viruses can put added strain on healthcare systems, especially for vulnerable populations like young children and older adults.  Symptoms  Coughing, wheezing, runny nose, sore throat, fever, fatigue, muscle pain, loss of taste or smell and breathing difficulties. Who’s at risk? Children under 5, adults over 65 and people with weakened immune systems. While anyone can catch HMPV and RSV, infants, older adults and those with health conditions like immunosuppression, chronic obstructive pulmonary disease (COPD) and asthma are at higher risk for severe illness. Extra care should be taken to protect at-risk groups and health care workers from any respiratory infections. How to prevent getting them  How are they treated? Is there medical prevention?  At the moment no. Two new RSV prevention strategies are being considered for licensing and use in South Africa, namely nirsevimab and a maternal RSV vaccine. Dr Hadebe says, it is the time of the year to take precautions against all respiratory diseases. ‘Not only do these respiratory diseases make you feel ill and put added strain on the healthcare system but they can compromise your long-term health. Prevention is always best, so we urge you to follow the guidelines to avoid contracting any of these viruses and also to have a flu vaccine. While the vaccine won’t always prevent you or your family from getting the flu, it can prevent severe and secondary illness related to the flu.’   For more health tips and resources on respiratory illnesses, visit the Respiratory Hub on the Bonitas website: www.bonitas.co.za/Respiratory-Hub Remember: Your GP or clinic is your first healthcare port of call.

Blushproof®

Who Should Use Period-Absorbing Panties?

Since launching Blushproof period panties in South Africa a few years ago, I often get asked or told, “But surely period panties are for those that cannot afford disposable sanitary products?”. This actually isn’t really the case.  Although this is a nice idea, there’s a couple of problems with this scenario.   Firstly, period panties are an investment – spend now and keep using for two to three years.  This would make the initial investment unaffordable for those living below the bread line.   Secondly, period panties require rinsing and washing after every use.  Limited access to running water in rural or poorer communities could mean that the panties are worn repeatedly without being properly washed.  This is less than ideal for vaginal health. I personally feel that reusable cloth pads are a better option for disadvantaged communities. They’re made from similar fabrics but require less water for rinsing and washing.  A quick scrub with soap and water and they can then be hung out to dry and used again the next day.  It also means the cloth pads can be used by anyone of any shape, size or age as they are simply worn in regular panties and kept in place with “wings” that snap together (just like disposable sanitary pads).  There are a number of suppliers entering the South African market that are either selling cloth pads at an affordable price or are donating cloth pads, which is just amazing to see! So, back to my original question, “Who should use period panties?”.  Well, the easy decision is for tweens.  They’re not used to pads and definitely haven’t tried tampons, so, for them, it’s an easy choice.  Either keep a pair of tween period panties in a discreet pouch in their school bag or gym bag for when needed.  It’s also an easy decision since tweens have no preconceived ideas of what products should be used to handle menstruation or aren’t stuck in the “Well, I’ve always used pads and tampons, so why should I change now?” scenario. The next group that it’s easy to decide on are the teenagers.  They want to live an active lifestyle filled with school camps, extra murals like running and swimming, going out with friends or having sleepovers. We’ve all been there and know how tricky it can be to carry on with these “normal” activities when you’re constantly worrying about pads moving around or falling out; embarrassing leaks; waking up at your friend’s house with a leak on the sheets; telling the gym teacher that you can’t swim because you’re on your period. The great thing about period panties is that they are extremely handy in all of these situations. They don’t move around, they don’t leak, in fact, anyone else wouldn’t even know your daughter is on her period, even if she’s swimming (an interesting fact is that Blushproof Swim can be worn during periods so tweens and teens can still compete in galas and at waterpolo matches).  From there, it comes down to personal choice. People that are most likely to make the switch are those that care about the planet and all the disposable non-biodegradable products ending up in the landfills. Why buy, buy and buy again (every month) if you can just invest once.  Also those that have used sanitary pads love changing to period panties. Once they’ve tried one, they never go back to pads!  Other groups of people that love period panties…  If you love running but HATE running with a pad or tampon, then period panties are the answer! You work long shifts and cannot easily get to the bathroom to change your disposable, then period panties are the answer! You’re allergic to disposable products or react badly to tampons or pads, then period panties are the answer! You’re worried about your vaginal health or about toxins close to your lady bits, then, you guessed it, period panties are the answer. You love hiking or camping or being in the great outdoors but know that disposing of your sanitary pads is a problem, then period panties are the answer. Your culture is against using tampons and you’re sick of using pads for the last 15 years, then period panties are, again, the answer. The list goes on, and on, and on… Every time I think of a new reason to try period panties, I get so excited by the prospect. Just imagine a world without all those disposables?!? Just as new moms are moving back to cloth diapers, so should the rest of use be moving back to what is essentially a cloth pad (as they used in the good old days) but just so much sexier, more comfortable, more discreet, more everyday lifestyle. I’d really recommend that you try them for yourself, your teen, your tween… just once. I promise, you won’t regret it. Check out www.blushproof.co.za to get your period panties today!

Parenting Hub

Teen Mental Health: Recognising the Signs and Offering Support

As teens face the challenges of growing up, their mental health often becomes a concern for parents, teachers, and caregivers. With the pressures of school, relationships, and societal expectations, mental health issues among teenagers are becoming increasingly common. According to the World Health Organisation (WHO), half of all mental health conditions begin by the age of 14, making it crucial for parents and caregivers to be proactive in recognising signs of mental distress and offering appropriate support. In this article, we’ll explore how to recognise the signs of mental health issues in teens and how to offer the right kind of support. 1. Recognising the Signs of Mental Health Issues in Teens Teens go through significant physical, emotional, and social changes, which can sometimes manifest as mood swings or behavioural changes. However, there are some red flags to watch for that could indicate underlying mental health struggles. Common Signs of Mental Health Struggles: Why It Matters Identifying these signs early allows you to offer support before the situation escalates. Mental health struggles can significantly impact a teen’s daily life, relationships, and future. Addressing them early can help prevent more serious mental health issues in adulthood. 2. What Contributes to Teen Mental Health Issues? Teenagers face a variety of stressors that can contribute to mental health struggles. Some common contributing factors include: 3. How to Offer Support If you notice signs that your teen may be struggling with their mental health, it’s important to offer support in a way that encourages openness and trust. Here’s how you can help: Open a Conversation: Approach your teen with empathy and a nonjudgmental attitude. Let them know you’ve noticed some changes and express concern. Instead of pushing them to talk, let them know you’re there when they’re ready. Tip: Use “I” statements to avoid sounding accusatory, like, “I’ve noticed you’ve been really quiet lately. How are you feeling?” Listen Actively: It’s essential to listen without interrupting or offering immediate solutions. Validate their feelings and let them know it’s okay to not have everything figured out. Tip: Avoid minimising their emotions by saying things like “It’s not a big deal” or “You’ll get over it.” Instead, reassure them that their feelings are valid. Encourage Healthy Coping Mechanisms: Support your teen in finding positive outlets for stress and anxiety. Encourage physical activities, hobbies, or creative pursuits that help them relax and express themselves. Tip: Help them engage in activities that promote mental well-being, such as exercise, journaling, or meditation. Seek Professional Help: If your teen’s struggles persist or worsen, it may be time to consult a mental health professional. Therapy or counselling can provide them with tools to manage stress, anxiety, and depression. Tip: Be supportive of the process and let your teen know that seeking help is a sign of strength, not weakness. A therapist can offer them coping skills and a safe space to express their feelings. Monitor Their Online Activity: Since social media can significantly impact a teen’s mental health, it’s important to monitor their usage and encourage healthy boundaries. Talk to your teen about the pressures and risks of social media, and promote open conversations about their online experiences. Tip: Set limits on screen time and encourage offline activities that foster real-world connections. Create a Safe Environment: Create a home environment that feels safe and supportive. Encourage open communication, respect their privacy, and be consistent with boundaries to help them feel grounded. 4. When to Seek Immediate Help While many mental health issues can be managed with the right support, there are times when immediate professional intervention is needed. Seek immediate help if your teen is: In these situations, contact a mental health professional or crisis helpline immediately. In South Africa, the Suicide Crisis Helpline is available at 0800 567 567, and the South African Depression and Anxiety Group (SADAG) offers support at 0800 21 22 23. Conclusion Teen mental health is a critical issue that requires the attention and understanding of parents and caregivers. Recognising the signs of mental health struggles early can make a significant difference in helping your teen navigate the challenges of adolescence. By offering support, encouraging open communication, and seeking professional help when needed, you can play a vital role in your teen’s mental well-being. Remember, it’s important to stay involved, stay compassionate, and let your teen know they are never alone. Sources:

DIBBER SA

Hydrating Children in Summer: Tips to Thrive Under the South African Sun

As the South African summer reaches its peak, ensuring that children stay well-hydrated is vital for their health and overall well-being. With the sun blazing and temperatures soaring, our young ones are naturally drawn outdoors for play. However, the risk of dehydration remains a significant concern. Dibber International Schools, believes that integrating simple, mindful hydration practices into daily routines can help children remain active, healthy, and water-wise throughout the season. Practical strategies include providing children with reusable water bottles adorned with their favourite colours or characters, making water more enticing by adding a slice of lemon or a few mint leaves, and offering fruit-infused water to add both flavour and essential nutrients.  For families enjoying outdoor activities—be it hikes, picnics, or beach days—incorporating water-rich fruits such as watermelon, grapes, and oranges into snacks can effectively replenish lost fluids. Creative options, like preparing homemade fruit popsicles or chilled smoothies using summer favourites like mangoes and guavas, also offer a fun, refreshing way to boost hydration. “Outdoor play is essential in the summer, but keeping our children hydrated is equally critical,” says Ursula Assis, Country Director of Dibber International Preschools. “Our approach integrates hydration awareness into our daily routines through engaging activities like storytelling about water’s importance and interactive science experiments. By making hydration fun and educational, we help children develop healthy, water-wise habits that last a lifetime.” At Dibber, spacious outdoor areas are designed with safety and hydration in mind. Shaded zones and accessible water stations ensure that children can play and explore without the risk of dehydration. Additionally, teaching young learners about water conservation—such as using collected rainwater to care for plants—instils responsible habits in a country where water resources are precious. For more information on how Dibber International Preschools supports hydration and overall child well-being, please visit www.dibber.co.za/branches.

Parenting Hub

Pregnancy Nutrition Myths: What’s Fact and What’s Fiction?

Pregnancy is an exciting yet overwhelming time, filled with advice from well-meaning family, friends, and social media. While proper nutrition is essential for both mother and baby, there are many myths surrounding what pregnant women should or shouldn’t eat. Let’s separate fact from fiction and ensure expecting moms make informed choices. Myth #1: You Need to Eat for Two Fiction: Many believe pregnancy requires double the food intake.Fact: While you need extra nutrients, excessive calorie intake can lead to unhealthy weight gain. The NHS recommends only about 300 extra calories per day in the second and third trimesters. Focus on nutrient-dense foods rather than increasing portion sizes unnecessarily. Myth #2: Avoid All Seafood Fiction: Many assume that all seafood is harmful during pregnancy.Fact: Certain fish like salmon, sardines, and trout are excellent sources of omega-3 fatty acids, crucial for the baby’s brain development. However, pregnant women should avoid high-mercury fish like shark, swordfish, and king mackerel. The FDA suggests eating 2-3 servings of low-mercury fish per week. Myth #3: No Caffeine Allowed Fiction: Some believe caffeine should be completely eliminated.Fact: While excessive caffeine can increase the risk of complications, moderate intake (200 mg per day, roughly one cup of coffee) is generally considered safe, according to the American College of Obstetricians and Gynaecologists (ACOG). Myth #4: Cravings Indicate Nutrient Deficiencies Fiction: Many think pregnancy cravings signal what your body needs.Fact: While some cravings may reflect minor deficiencies, they are more likely linked to hormonal changes. Instead of giving in to unhealthy cravings, try to opt for nutritious alternatives. Myth #5: Dairy Should Be Avoided Fiction: Some claim dairy causes excessive weight gain or allergies in the baby.Fact: Dairy is an excellent source of calcium and protein, essential for the baby’s bone development. Unless you have lactose intolerance or allergies, consuming dairy products like milk, cheese, and yogurt is beneficial. Myth #6: Spicy Food Can Induce Labor Fiction: Eating spicy food will trigger labor.Fact: No scientific evidence supports this claim. While spicy foods may cause heartburn or indigestion, they do not induce labor. Labor is triggered by hormonal and physiological changes rather than diet. Myth #7: Herbal Teas Are Always Safe Fiction: Many assume that all herbal teas are natural and safe.Fact: Some herbs can cause contractions or affect pregnancy. The American Pregnancy Association advises avoiding certain teas like chamomile, liquorice root, and raspberry leaf without consulting a healthcare provider. Stick to pregnancy-safe options like ginger or peppermint tea. Final Thoughts Proper nutrition is vital for a healthy pregnancy, but misinformation can lead to unnecessary restrictions or risky choices. Always consult with a healthcare provider or registered dietitian before making dietary changes. Sources:

Parenting Hub

Building Your Newborn’s First Aid Kit with Love

When you become a parent, you quickly realise that preparation is key – whether it’s scheduling life around nap times, keeping nappies and wet wipes fully stocked, or having the right supplies ready to care for your little one when pain and fever strikes. Adding Panado® to your baby’s first aid kit gives you peace of mind, knowing gentle relief is on hand when it’s needed most. Baby First Aid Kit Essentials A Digital Thermometer Every first aid kit needs a digital thermometer. Most babies have a normal body temperature ranging from 36.5 °C to 38 °C.1a A fever occurs when their temperature goes above 38 °C.1b Fever in babies can be scary, so having a reliable way to check your tiny tot’s temperature is absolutely essential. A Nasal Aspirator  Since babies under six months old rely almost entirely on their noses to breathe, even a little congestion can make feeding and sleeping a challenge. While colds and infections can worsen congestion, your baby might have a stuffy nose even when they aren’t sick.2a Paired with saline nasal drops, a nasal aspirator gently clears stuffy noses, so your baby can breathe easy.2b  Nail Clippers  For everyday hygiene, include baby-safe nail clippers. Tiny nails grow faster than you’d think (at about 0.1 mm per day)3 and can be surprisingly sharp! Regular trimming helps prevent accidental scratches. Gauze, Bandages, And Antiseptic Cream  As your baby grows and begins exploring the world (and bumping into it), minor cuts and scrapes are bound to happen. Stock your kit with sterile gauze, hypoallergenic adhesive bandages, and mild antiseptic cream to clean and protect small wounds. Teething Gels and Powders  Teething typically starts around six months old4a, and can cause swollen gums, excessive drooling, a mild fever, irritability, crying, and disrupted sleep4b. Some teething gels can help numb sore gums4c. Panado®: Power To Fight Their Pain Colic is most common during the first six weeks of life and affects up to one in four newborns5a. The good news is it typically resolves on its own by the time a baby is three to four months old5b.  A baby’s immune system is still developing, which means they’re more likely to pick up infections6.  An essential item for your first aid kit would be paracetamol. Panado® soothes pain and fever and is fast-acting7, helping your baby bounce back to their happy, bubbly selves.  Panado® peppermint flavoured syrup8 – because it’s “mint to be” – is suitable from birth and is tartrazine, alcohol and sugar free.  Panado®’s paracetamol-based infant drops9 are suitable for babies from the age of 3 months. The calibrated dropper ensures that parents provide the correct amount of medication, based on the weight and age of their child. Panado®’s paediatric range also includes strawberry flavoured syrup10 which is as “berry nice” as it sounds.  Always administer using a medicine measure or a syringe. Do not exceed the recommended dose.  Dosage details can be found at https://panado.co.za/dosage-calculator/ and are calculated according to your child’s age and weight.   From those early days of snuggles and butterfly kisses, to your baby’s first tooth and wobbly steps, parents trust11 Panado® for fast7 pain relief when needed most.  After all, when your little one feels better, the whole world feels brighter.  Panado® products are available at Baby City, Pick n Pay, Checkers, including Hypers, Shoprite, Clicks, Dis-Chem, and Independent Pharmacies. For more information, visit https://panado.co.za/and join the conversations onFacebook. References are available from: https://panado.co.za/references/. For full prescribing information refer to the Professional Information approved by SAHPRA.  Adcock Ingram Limited. Co. Reg. No. 1949/034385/06. Private Bag X69, Bryanston, 2021, South Africa. Customer Care: 0860 ADCOCK / 232625. www.adcock.com. 14.01.20251000000898. January 2025.

Parenting Hub

Why You Need a Baby-Specific First Aid Kit

Babies have unique medical and safety needs compared to older children or adults. Their delicate skin, smaller bodies, and limited ability to communicate require specific items that are safe and appropriate for their age. Having a baby-specific first aid kit means you’re always prepared for common health concerns like fevers, teething discomfort, or minor injuries—and ready to act quickly in case of an emergency. Essential Items for Your Baby First Aid Kit 1. Thermometer 2. Infant Fever and Pain Reliever 3. Saline Nasal Spray and Bulb Syringe/Nasal Aspirator 4. Baby-Safe Antiseptic Cream or Ointment 5. Adhesive Bandages 6. Sterile Gauze Pads and Medical Tape 7. Tweezers 8. Baby Nail Clippers or Scissors 9. Digital Baby Scales (Optional) For Common Ailments 10. Teething Gel or Teething Rings 11. Diaper Rash Cream 12. Gas Relief Drops or Gripe Water 13. Oral Rehydration Solution (ORS) 14. Cool Gel Packs First Aid Tools 15. Baby-Safe Scissors 16. Instant Cold Pack 17. Small Flashlight 18. Medicine Syringe or Dropper Hygiene and Safety Supplies 19. Alcohol-Free Antiseptic Wipes 20. Hand Sanitiser 21. Cotton Balls or Swabs 22. Disposable Gloves Emergency Information Keep a small notebook or card in your kit with: Storing Your Baby First Aid Kit When to Restock or Update When to Call the Doctor Your first aid kit is for minor injuries and illnesses, but certain situations require professional care: Always trust your instincts and seek medical help if you’re unsure about your baby’s condition. Building a baby first aid kit ensures you’re always prepared for the unexpected. By assembling the right supplies and staying informed about your baby’s needs, you can handle minor emergencies with confidence and keep your little one safe and sound.

Parenting Hub

When Should You Introduce Solid Foods to Your Baby?

Introducing your baby to solid foods is an exciting milestone! It marks the beginning of a new chapter in your baby’s development and exploration of the world of flavours and textures. However, knowing when and how to start can feel overwhelming for many parents. Here’s a comprehensive guide to help you navigate this important stage confidently. When Is the Right Time to Introduce Solids? Most health experts, including the World Health Organisation (WHO) and the American Academy of Paediatrics (AAP), recommend starting solid foods around 6 months of age. However, every baby is different, and the readiness for solids can vary. Signs Your Baby Is Ready for Solids: Important: Always consult your paediatrician before starting solids, especially if your baby was born prematurely or has any medical concerns. The Role of Breast Milk or Formula Breast milk or formula remains your baby’s primary source of nutrition until their first birthday. Introducing solids at 6 months is meant to complement milk feeds, not replace them. Begin with small amounts of food, gradually increasing as your baby gets accustomed to eating. How to Introduce Solid Foods 1. Start with Single-Ingredient Foods 2. Experiment with Textures 3. Watch for Allergens Common allergens include eggs, peanuts, dairy, wheat, soy, fish, and shellfish. Introducing these early (around 6 months) in small, controlled amounts may reduce the risk of allergies. Always consult your paediatrician if your baby is at high risk for allergies. 4. Focus on VarietyExpose your baby to a wide range of fruits, vegetables, proteins, and grains to help them develop a diverse palate. Foods to Avoid at First While many foods are safe for babies, there are some you should avoid: Tips for a Smooth Transition to Solids Frequently Asked Questions 1. What if my baby doesn’t like a certain food?It’s common for babies to reject new foods initially. Offer the same food multiple times over a few days or weeks. It can take 10-15 tries before a baby accepts a new flavour! 2. How much food should I offer?Start with 1-2 teaspoons of food once a day and gradually increase the portion as your baby becomes more interested in eating. 3. Can I use store-bought baby food?Yes! Choose options with no added salt, sugar, or preservatives. Alternatively, you can make simple purees at home. 4. Should I offer water?Around 6 months, you can offer small amounts of water in a sippy cup during meals to help your baby learn to drink. A Journey of Discovery Introducing solid foods is an exciting and messy adventure! It’s a time for your baby to explore new tastes and textures while continuing to rely on milk for most of their nutrition. Be patient, go at your baby’s pace, and enjoy this milestone together. Remember, every baby develops differently. Trust your instincts and consult your paediatrician with any questions or concerns. The goal is to create a positive and stress-free experience for both you and your little one as you embark on this journey!

Parenting Hub

Pregnancy Superfoods: What to Eat for Baby’s Development

When you’re expecting, your baby’s growth and development depend on the nutrients you consume. A balanced diet during pregnancy doesn’t just keep you healthy—it helps build your baby’s brain, bones, organs, and more. By incorporating nutrient-dense “superfoods” into your meals, you can give your little one the best start in life. It’s important to remember that every pregnancy is unique. Always consult your doctor or a registered dietitian before making major changes to your diet, especially if you have food allergies, medical conditions, or dietary restrictions. Here’s a guide to the top pregnancy superfoods and how they support your baby’s development. 1. Leafy Greens: The Powerhouses of Nutrients Leafy greens like spinach, kale, and Swiss chard are loaded with essential vitamins and minerals. How to enjoy them: Add leafy greens to smoothies, soups, or salads. 2. Eggs: Nature’s Multivitamin Eggs are a versatile and affordable source of nutrition. How to enjoy them: Scramble them for breakfast, or add boiled eggs to salads and sandwiches. 3. Fatty Fish: The Brain-Boosting Food Fatty fish like salmon, sardines, and mackerel are packed with omega-3 fatty acids. Consult your doctor: Because of concerns about mercury in fish, always check with your doctor about safe consumption amounts. How to enjoy them: Bake or grill salmon for a healthy dinner. 4. Berries: Antioxidant-Rich Snacks Strawberries, blueberries, raspberries, and blackberries are not only delicious but also incredibly nutritious. How to enjoy them: Add berries to yogurt, oatmeal, or smoothies for a tasty treat. 5. Greek Yogurt: A Calcium Boost Greek yogurt is a creamy, protein-packed snack that’s perfect for pregnancy. How to enjoy it: Top Greek yogurt with fresh fruit, nuts, or a drizzle of honey. 6. Nuts and Seeds: Nutrient-Dense Snacks Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats and nutrients. How to enjoy them: Sprinkle seeds on salads or oatmeal, and snack on a handful of nuts. 7. Whole Grains: Sustained Energy Quinoa, brown rice, oats, and whole-grain bread provide lasting energy and important nutrients. How to enjoy them: Swap white rice for quinoa or enjoy oatmeal for breakfast. 8. Avocados: Healthy Fats for Growth Avocados are a creamy, versatile superfood loaded with nutrients. How to enjoy them: Spread avocado on toast, or add it to salads and smoothies. 9. Sweet Potatoes: A Beta-Carotene Boost Sweet potatoes are a delicious source of beta-carotene, a plant-based vitamin A. Consult your doctor: Excessive vitamin A can be harmful during pregnancy, so talk to your doctor about safe amounts. How to enjoy them: Bake sweet potato wedges or mash them as a side dish. 10. Beans and Lentils: Protein and Iron Powerhouses Chickpeas, black beans, lentils, and kidney beans are affordable and nutritious. How to enjoy them: Add beans to soups, stews, or salads, and try lentil-based curries or burgers. 11. Oranges and Citrus Fruits: Hydration and Vitamin C Oranges, lemons, and grapefruits are refreshing and nutrient-packed. How to enjoy them: Snack on fresh oranges or add lemon slices to water for a refreshing drink. 12. Water: The Unsung Hero While not technically a food, staying hydrated is just as important as eating well. How to enjoy it: Aim for 8-10 glasses a day, and flavour it with fruit or herbs if plain water feels boring. Tips for a Balanced Pregnancy Diet Final Thoughts A nutrient-rich diet during pregnancy isn’t just about physical health—it’s a way to nurture your baby’s development and set the stage for a healthy future. By focusing on these superfoods and consulting your doctor regularly, you can feel confident that you’re giving your little one everything they need to grow strong and healthy. Remember, balance and moderation are key. A mindful approach to nutrition—combined with your doctor’s guidance—will help make your pregnancy journey as smooth as possible.

Freebees PR

Why Can’t I Go? Constipation: What Causes It and How to Fix It

Constipation is a common digestive issue that affects people of all ages. It can be frustrating and uncomfortable, often leading to bloating, pain, and a general feeling of unease. Understanding what causes constipation and how to address it is crucial for maintaining overall health and well-being. Constipation occurs when bowel movements become infrequent or difficult to pass, often leading to discomfort and bloating. It can be caused by a variety of factors, including a diet low in fibre, inadequate water intake, lack of physical activity, and certain medications. Other causes include changes in routine, such as travel, stress, and ignoring the urge to have a bowel movement. In some cases, underlying medical conditions like irritable bowel syndrome (IBS), hypothyroidism, or neurological disorders can also contribute to constipation.  What Causes Constipation? Several factors can contribute to constipation, including: Am I constipated? Refer to the chat below: To alleviate constipation, increasing dietary fibre through fruits, vegetables, and whole grains, drinking plenty of water, and regular exercise are effective strategies.  According to the National Library of medicine, (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9535527)’ psyllium is the best fibre for relieving constipation, improving how often people have bowel movements and reducing the difficulty of straining. This suggests psyllium could be a good first choice for treating constipation.  However, many people find plain psyllium to be rather unpalatable. This is why Cool Stool™ developed their tasty fibre seed mix that is easy to include in your daily routine. Packed with chia seeds, linseeds, psyllium husk, buckwheat and digestive bran, Cool Stool™ is bursting with fibre, healthy fats, and a wide range of essential nutrients suitable for the whole family. These ingredients also deliver powerful antioxidant and anti-inflammatory benefits, while acacia gum – a natural prebiotic – promotes and enhances healthy symbiosis in the gut.  Also available in a gluten-free version, Cool Stool helps with natural bowel movements, and also improves gut health. You can either soak it for relief from constipation – and add to smoothies; oats; yoghurt; scrambled eggs etc – or enjoy raw for general gut health as it’s so tasty sprinkled on yoghurt or fruit, and over salads and meals.  How to Fix Constipation Addressing constipation involves making several lifestyle and dietary changes: Conclusion Constipation is a common but manageable issue. By making simple lifestyle and dietary changes, you can promote regular bowel movements and maintain a healthy digestive system. If constipation persists despite these measures, it’s important to consult with a healthcare provider to rule out any underlying medical conditions. For more information on managing constipation, visit reputable sources like the Mayo Clinic and WebMD. By understanding and addressing the causes of constipation, you can take proactive steps to improve your digestive health and overall well-being. We also encourage you to download Cool Stool’s FREE Gut Guide on their website to help you get started on your journey to improved gut health, with tips, recipes, shopping lists and eating plans.  https://www.coolstool.co.za/gut-health-guide Cool Stool™ is a fresh and much needed addition to health and wellness aisles, bridging the gap between harsh laxatives and soluble and other (often unpalatable) fibre supplements. This delicious, 100% raw, high-fibre, and super seed mix is a nutritionally diverse daily supplement that enhances natural bowel movements and improves gut health. It is scientifically formulated and tested, perfect for those dealing with digestive challenges as well as those wanting to optimise their general wellbeing. Cool Stool™ begins improving digestive health within days while adding a delicious nutty crunch to your yogurt, oats, smoothies and salads. Cool Stool™ is also available in 3 flavours as well as a gluten free version, and is great for the whole family from 2years old, and including pregnant women.  Cool Stool™ is currently available on www.coolstool.co.za, Faithful To Nature, Takealot, and at selected Wellness Warehouse, Dis-Chem, pharmacies and health stores nationwide. View the expanding and updated stockists list on https://www.coolstool.co.za/stockists Instagram: https://www.instagram.com/keepitmovingwithcoolstool/ Facebook: https://www.facebook.com/keepitmovingwithcoolstool  

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