Bonitas Medical Fund announced that it has extended its free virtual medical consultations to all South Africans. This facility includes medical advice about COVID-19, other medical problems, the writing of prescription, where necessary and free delivery of chronic medication.
Most of us are scared of the dentist which means dental care can easily be overlooked but, taking good care of your teeth will not only leave you with a brilliant smile, it will also keep your mouth healthy. By following a good at-home care regime and regular dental visits, you can decrease the likelihood of health problems in the future.
Back pain is a common problem – 80% of us will experience an episode at some point in our lives. It is associated with many factors that vary from person to person but can be caused by an injury, a disc or joint problem, an irritated nerve root or poor posture. The pain might be acute or chronic but living with either can be debilitating.
Around 9 000 babies are born to Bonitas Medical Fund members annually and while most of these little members are welcomed into the world without any hitches, about 20% of pregnant moms experience complications during childbirth. Many experience challenges of some kind during their pregnancy, or immediately after the birth of their child. For this reason, the Fund is making maternity education and support a focus for 2020. The aim is to offer pregnant members all the support and guidance they need to improve their health and that of their baby. It is about making the pre- and post- birth period as stress-free and healthy as possible.
A growth in membership, an increased emphasis on Managed Care, a range of enhancements for members and added value, are just some of the highlights from the Bonitas 2020 Product Launch.
Private and public healthcare has been in the news lately and will continue to be a topic of discussion around the Department of Health’s proposed National Health Insurance (NHI) Bill as well as the current socioeconomic landscape. Traditionally in September, private medical aids present their products, plans and pricing for 2020 to existing members, or potential members, so that they can make informed choices. ‘It is imperative that the decision you make regarding you and your family’s health and wellness is balanced against affordability,’ explains Lee Callakoppen, Principal Officer of Bonitas Medical Fund. ‘For existing medical aid members, it’s the time to analyse the plan they are on, whether it meets their health needs and compare it to the various options available. If you’re joining a scheme for the first time, you need to consider your specific healthcare needs and spend time investigating which plan will be best suited to deliver on this.’ However, medical aid plans can be confusing which is why it’s important to compare the various options and schemes to ensure you find a medical aid that works for you and your family’s health and that is within your budget. For people who have a broker, that should be the first point of call to help you can make an informed decision. Here are some steps to help simplify the decision. Analyse your healthcare needs Completing a quick personal healthcare needs’ analysis will help you determine what level of cover you need. If you have dependants, you need to factor in their healthcare needs too. Consider how much you and your family spent on medical expenses over the past year as a guide and then ask the following: How often did your family visit a doctor Do you require medicine often Did you or the family need to visit a specialist Are any of you in need extra cover for cancer, HIV, renal failure or any other specific conditions How much did you spend on dentistry, optometry and over-the-counter medicine Then consider which of the expenses were once-off and won’t come up again soon (like childbirth) and which are likely to come up again and again (such as flu) as well as chronic conditions like high blood pressure and diabetes. Check how much cover you require If you find you hardly claimed (if you are on a medical aid) or have very a few medical expenses, then you will need a lower level of cover. However, if you have a large number of medical expenses, you will require one of the more comprehensive plans. Once you’ve established this you can decide whether you require a full medical aid or a hospital plan. Are you happy to use a network Some plans require you to use a specific GP, hospital network and have a list of preferred providers. This helps to keep costs as low as possible because the Scheme will have negotiated special rates with these services providers. Check whether there is a wide enough network in your area to cover your specific needs. Check your budget Once you have an idea of what you might need for the year ahead in terms of healthcare, then it’s time to look at your budget. Decide what you can afford and remember that the rule of thumb is that contributions should not exceed 10% of your monthly income. Read the small print Make sure you read all the details including the benefits. These vary from plan to plan so establish what is covered and look at whether it offers additional risk benefits which can potentially save on the day-to-date expenses. These could include anything from free wellness screenings (blood pressure, cholesterol, blood sugar and BMI measurements) through to maternity benefits, flu vaccinations, mammograms, pap smears and HIV tests. All of these are costly if you have to pay for them yourself. What about savings Medical savings are a fixed amount medical scheme gives you at the beginning of the year. You can use your savings for daily out-of-hospital medical expenses, such as GP and specialist consultations and over the counter medicine. There are ways to maximise your savings but first you need to know what you annual allocation is. Age can influence the decision If you have young children, ensure that the medical aid option you select provides sufficient child illness benefits. For young couples looking to start a family, ensure the option provides sufficient cover for maternity benefits. However, if you aging then you need an option that covers chronic conditions and provides sufficient in-hospital cover in the event of hospitalisation. Some additional advice Remember to be honest on your application form, disclose all information about you and your dependents’ health. Membership can be suspended or cancelled if you fail to do so Any waiting period or exclusions? Schemes may impose certain waiting periods for new members joining or for a pre-existing medical condition. This is based on the guidelines of the Medical Schemes Act and the specific scheme’s rules. Finally, get expert advice ‘Your health and that of your family is important so it is vital that you are comfortable with the choice you make and are confident your healthcare needs will be taken care of,’ says Callakoppen. ‘My advice is to make sure you are informed. Read the information and fine print and compare what the different plans are offering before you commit. If you are still unsure, phone the scheme and ask questions or check with your broker or financial advisor.’
We recently received a message from one of our followers to ask our opinion on the type of articles that are claiming that sleeping in cribs can cause brain damage in babies. Munchkins Coach Celeste Rushby, who is also an Occupational Therapist and mother of 3 (all of which were born very prematurely) answers: ‘’Over the past few years I have read, amongst many others, Jill Bergman’s book (Hold your Prem) and have also attended many courses presented by Dr Nils Bergman, who is an expert on Kangaroo Mother Care (KMC) and its positive effects on young babies, especially premature infants. I have also attended numerous other baby sleep courses. I also studied Neurodevelopment Supportive Care of High-Risk Infants and read many articles about the research on baby sleep and the neural implications of various environmental influences that have an impact on it. Unfortunately, I have often found that a selection of social media articles incorrectly reference some of the above-mentioned books/courses – often twisting the wording in the hopes of selling their own views on the subject. Firstly, these articles often refer to studies that have been done with “infants”. The term infant can refer to any child, ranging between the ages of new born to 12 months old. The generalisation is a concern, since the actual age of the baby is extremely important in formulating relevant conclusions. Results of these type of studies done on a 2-week old baby, for example, would differ significantly when done on, say, a 6-month old baby. Personally, I encourage moms to practice Kangaroo Mother Care and baby wearing often for the first 6 weeks, while baby adjusts to the change from womb to world (or until 4-6 weeks adjusted age for premature infants). That is when babies need it. Then we gradually help baby to feel comfortable in his/her own cot by including mom’s scent on a cuddle blankie, along with slow, rhythmic patting (to mimic mom’s heartbeat in the womb) and a sucking tool to help baby transition to the comfort of the cot – but never leaving the baby to cry at this stage. Often referred to as ‘’Ferberizing’’ (thanks to Dr Ferber who first started with this method), is the old ‘’cry out method’’ where you put baby down in the cot, walk out, close the door and leave baby to scream and scream to eventually give up and pass out. Doing this can actually cause baby to go into fight-flight-fright mode, which releases cortisol and adrenaline hormones. This is what is referred to when articles start referencing neurological damage and a reduction in brain growth. It can also make baby feel rejected and unloved with possible long-term negative psychological effects. Some sleep trainers still encourage the use of this method, which is not a method that I support at all. The proposed “research” offered in the specific articlethat this response is based on, that compares co-sleeping babies to cot-sleeping babies, was conducted on a mere 16 babies. Accurate medical research would only be recognised when conducted with AT LEAST 1 000 babies. Nevertheless, the reason that babies who sleep on mom have far more “quiet sleep” versus their cot-sleeping counterparts is quite simply, due to the Moro reflex (also known as the startle reflex). If the cot-sleepers were sleeping on their tummies (like those sleeping on their moms’ chests) or if they had been swaddled when in side- or back-sleeping positions, they wouldn’t be having any autonomic responses which are caused by the Moro reflex – especially if given a sucking tool. The Moro reflex is responsible for the frequent waking (with arms flailing) in un-swaddled back- or side-sleeping babies, and continues until 12 to 15 weeks old. Articles that are written on these topics can often be disturbing due to misconstrued information that is offered up as “research”, with highlighted extracts such as “stress and lack of sleep damages brain development”.And it can, of course, but not in the way that these articles are claiming. A baby that is dependent on mom to fall asleep (after 10 to 12 weeks) is also dependent on mom to put them BACK to sleep after every sleep cycle. This broken sleep is not only bad for baby’s development and health, but terrible for mom too! How on earth are you supposed to be an affectionate, caring, nurturing mother (which is what your baby needs most) when you are stressed and severely sleep deprived? When mom and baby sleep well, both are SOOO much happier, and have better brain function and immune systems, as well as better overall psychological health and a stronger bond with each other. Babies over 6 weeks do not NEED their moms to assist them to achieve sleep happily and comfortably without any stress. Unfortunately, parents often make the mistake of teaching their babies that they aren’t able to self-soothe, and need their mother’s help. This continues to become a learnt behaviour which leads to dependence on external sources to help them fall asleep (and stay asleep). I have often found when helping parents who’s 6month+ old babies are still dependent on mom to fall asleep (and to stay asleep), that the babies are anxious at sleep time and “fight” sleep. But in the case where baby has been gradually and age-appropriately taught to self-soothe, the babies would be more likely to enjoy a little cuddle with mommy, then just about dive into their cots with the same “oh yay, it’s sleep time” feeling we experience when we get to go to bed! They are then most likely to happily roll over with their cuddle blankie and peacefully drift off to sleep. Then everyone gets good quality sleep, which results in good quality awake time too!’’
A correct bedtime routine can really help your child transition to sleep As a parent, I am sure you have often read about the importance of a bedtime routine. This newsletter attempts to provide a few “bedtime routine secrets”. The most important thing to remember with your child’s bedtime routine is that it really is the start of sleep. Recently, there has been hype in the media about how sleep is a time for our brains to get rid of toxins. So what happens at bedtime? The wonderful thing about bedtime is that it helps our children transition into the “wonderful slumber of sleep”. Have you watched the inspiring TED video about how important sleep is? Watch it now; you will never think the same about sleep again. Why is bedtime routine important? Bedtime routines cue our children’s brains to prepare them for sleep. Children thrive on predictability, consistency and routine. Keep it simple, predictable and the same every night. My top tips for a bedtime routine: Keep it short – no longer than 30 minutes. If you have a child older than 6 months, feed him prior bath time. A bath is the best start to your bedtime routine. For a toddler, set an egg timer for 30 minutes before bedtime to get him used to the idea that sleep is soon to follow. No IPads/TV/computers for at least two hours before bedtime. Rather invest in some quality family time. Keep bedtime early. Typically, after 8pm it should only be mom and dad left in the living room. (I recently commented on a very good article featured in the Baba and Kleuter Magazine’s September edition about early bedtimes). What about older children? Remember that children (until they reach puberty) need to sleep for a solid 11 or 12 hours at night. Therefore, an early bedtime for the whole family is a good idea. In addition, you and your partner will still have a few hours left in the evening to enjoy quality time with each other.
I very often get this question from parents: What do I do if my child is ill? Just think back to the last time you had a cold: Even though you felt more fatigued, and your body needed the rest, you definitely did not sleep as well. Typically, a cold sufferer is congested, and wakes during the night to blow their nose, clear their throat or drink some water. Your children are no different. I’ve, very rarely, met a child who sleeps perfectly through an illness. The ugly truth is that no-one sleeps well when they’re ill, and very few children sleep soundly when they are sick. Prepare yourself. There are definitely going to be some wake ups that you should respond to. You have a sick child that will need some comfort and attention, and it is important that you support your child through this uncomfortable stage. However, it is important to maintain the normal sleep routine as far as possible. It is easy to fall into an emotional trap. Many parents, at the onset of child illness, commence with night-time feeding. However, if you’ve got a healthy, 6 month, 8 month old, or 10 month old, who has had several weeks or months peaceful sleep, there’s no sensible reason to start night-time feeding if they are ill. You could offer your child a sip of water as the throat might seem a little dry. You might need to wipe the nose. It’s even fine to give a few cuddles. However, you want to make sure you put your child back in their usual sleeping environment. Expect and allow them to continue to use the skills that they have accumulated in the last few months of using the Good Night programme. Most children will not let you change their strategy. Even if you try to rock your ill child to sleep, the child will most likely resist it. Parents have experienced their little ones pushing them away or arching their back toward the crib. Older children might even point to their cribs, or say “no” to the cuddling. If your doctor has recommended that you offer some night feeds to aid the healing process of a serious illness, or if the child has had a very high fever for a few days and night-time feeds will curb the dehydration, then it is essential to follow doctor’s orders. Always remain mindful of how you are implementing your actions, however, as you definitely don’t want to let your child fall asleep while feeding or by using it as a prop when the child is ill. The goal should be to maintain the healthy sleep habits that were learned by you and your child, while providing the nurturing and support to the ill child. Offer to feed, keep her awake through the feed, and then place her right back in the crib again. When people are very concerned about their sick babies, they often put the baby in bed with them. However, it is more sensible to move a mattress to your baby’s room. Set up camp, and keep an eye on the sick child without changing her immediate sleep environment. Once you’re convinced she’ll manage on her own, get yourself back to your own bed as quickly as you can. While this might initially be more effort, the long term benefits are priceless. It is far less disruptive to move into your child’s room to watch over her, than taking her into bed with you. Keep the long term reward of sweet sleep in mind, and continue to nurture and support the sick child to wellness, so that the sleep cycle is maintained. Article Credit: Dana Obleman
As parents we want what is best for our children and want to teach and help them grow into successful, well-rounded adults. To achieve this we need to invest in the development of our children’s brains. The emotional, social and physical development of young children has a direct effect on their overall development and on the adult they will become. That is why understanding the need to invest in very young children is so important, so as to maximise their future well-being. Neurological research has shown that the early years play a vital role in the brain development of children. Babies start to learn about the world around them from a very early age and these first learning experiences deeply affect their future physical, emotional, social and cognitive development. These early learning experiences start just before and after birth already, so starting young is extremely important as optimizing and investing in your child’s early years sets them up for success later in life. According to James J. Heckman, a Nobel laureate and Director of the Centre for the Economics of Human Development at the University of Chicago, “Learning starts in infancy, long before formal education begins, and continues throughout life. Early learning begets later learning and early success breeds later success, just as early failure breeds later failure. As a society, we cannot afford to postpone investing in children until they become adults, nor can we wait until they reach school age – a time when it may be too late to intervene. The best evidence supports the policy prescription: invest in the very young and improve basic learning and socialising skills.” As parents we often don’t know how to optimally develop our children’s brains and the very dedicated spend hours researching on the internet. Skidz Clever Activity Boxes has done everything for you. The age ranges start from birth until five years and the program has been developed by four experts in early childhood development. It includes an easy to follow manual and the equipment used to do the many activities. Using the Skidz program gives you time to play and have fun with your child while they learn and develop, as well as the peace of mind knowing that you are doing age appropriate activities with them. You can follow Skidz on Facebook at www.facebook.com/skidzsa The website for more info and orders is http://skidz.co.za or email us at info@skidz.co.za
We often read articles and speak to Early Childhood Development experts such as Paediatricians and Occupational Therapists, who assess a child’s progress based on developmental milestones. Being a part of many mommy groups, I often find some moms who say that this focus on milestones is misguided. The problem is that many don’t really understand why looking at milestones as a guideline is important. Some even say things like “My child didn’t crawl and she is fine”, but what measures as fine? I’m not talking about major problems or delays in development, but things that we only see later in life. It is also important to note that these developmental skills that are learnt and developed through exploration and play, is the foundation of other skills used later in life. Investing in the development of your child especially in the first few years cannot be emphasised enough. The easiest way to explore this would be through examples, so here goes. When a baby is born, he can’t see or hear very well and his sensations are far from perfect. When looking at visual stimulation babies need to be exposed to high contrast colours and patterns. In the earliest months a baby lays down the main ‘visual pathways’ of his brain. The cortex of his brain has 6 layers of cell which transmit different signals from the retina in the eyes to the back of the brain. On layer for example transmits vertical lines, another horizontal. Others will deal with circles, triangle and squares. If, for example, a baby would only see horizontal lines, then when he crawled or walked he would continually be banging into the legs of tables and chairs because the visual pathways which where laid earlier could not process vertical lines. Here are some more examples of how what a child physically does in the first few years of life plays a major part in how well he will develop other abilities. The Brainstem: Controls the flow of messages between the brain and the rest of the body. Activity learnt: Grasping Touching Crawling Walking Reaching Turning Pushing Pulling. These activities lead to: Hand-eye coordination Gross motor skills Prewriting ability The Cerebellum: Coordinates voluntary movements such as posture, balance, coordination, and speech, resulting in smooth and balanced muscular activity. Activity learnt: Spinning Tumbling Balancing Dancing Listening Swinging Rolling These activities lead to: Balance Sporting ability Bicycle riding Writing skills Fine motor coordination Reading skills. The Emotional brain (amygdala and temporal lobe): Emotions, like fear and love as well as brain functions, like memory and attention. Activity learnt: Cuddling Stroking Playing together These activities lead to: Love Security Bonding Social skills Cooperation Confidence The cortex: Associated with higher brain function such as thought and action Activity learnt: Stacking toys Building puzzles Recognising and making patterns Playing word games Repetitive play and music These activities lead to: Math Logic Problem solving Fluent reading Spelling Writing A good vocabulary Painting Memory Musical ability Another point to consider is that for a child learns from concrete and active experiences. To understand an abstract concept he would first have to understand the physical concept. For instance, to understand the abstract concept of roundness, he must first have experienced real round things like a ball. There are endless examples that could be explored but the conclusion is the same. Experiences and active play to reach milestones are extremely important for future successes. SKidz gives you as a parent the tools to stimulate and play with your child, which encourages not only his physical ability, but also sets a firm foundation for healthy relationships, where he feels loved and secure. The program has been developed by 4 experts in early childhood development and is divided into 5 boxes so that you only need to buy the appropriate one at a time. Each box comes with all the equipment needed to do the activities as well as a step by step manual, with easy to follow instructions as well as developmental information, so that you know what areas you are developing through that activity. The range is divided into the following ages 0-6 months, 6-12 months, 12-18 months, 18-24 months and 2-5 years. More info on this wonderful product can be found on the website http://skidz.co.za. All orders are also placed from the online shop on the website. For some up to date news, articles and specials follow SKidz on facebook at www.facebook.com/skidzsa.
I’ve never been a fan of kids spending hours and hours in front of screens. When I grew up we didn’t have computers, and we were limited to one TV program a week. I resented this at the time, but looking back on my childhood I have memories of riding my bike round the neighbourhood, playing makeshift games of softball in the back yard, climbing trees, making mud pies, dressing up, designing doll’s clothes, and doing a multitude of other creative activities. Our days were full and spent almost entirely outdoors, and most of all fun. Of the TV programs that I did watch I have a few scant memories that don’t amount to much. We don’t have a TV at home now, although we do download movies and select TV shows for ourselves and the kids. When they were very little our children had some time with us on our computers playing learning games, and we didn’t own an iPad until they were quite a bit older. However, over the years it has become easier and easier to slip into bad habits and lose track of how much time they are actually spending in front of a screen. One hour became two, and on the weekend sometimes became four. It is convenient for us as adults to know that the kids are busy and entertained while we catch up on some work, tend to the garden, make the dinner and do the hundred other things on our to do lists. It is easier to hand them an iPad than to encourage them to come up with something else to do. What I noticed, though, was that after a couple of hours on an iPad or playing Mine Craft on their computers, my little darlings turned into little monsters. When they emerged from behind whatever electronic device they had disappeared behind, it was like that were coming down from drugs. They would fight each other, fight us, become rude and uncooperative, and sometimes even throw proper tantrums. It was not ok. Something had to be done. I genuinely considered removing all technology from our home and just dealing with the onslaught of anger and resentment that would surely follow. The thing is, I’m actually not against technology in general and I’m even quite impressed by games like Mine Craft and the kind of skills that kids are learning while they play. And then, of course, there’s the thing of this being our children’s future. Whether we like it or not, they are part of the digital age and they are going to need to navigate these worlds in order to progress. So what I decided was to simultaneously encourage them to engage in other activities and limit their screen time in a way where they could still be in control of how they were spending their time outside of technology. I created a points system. 100 points = 1 hour of screen time. I specifically made it easy enough that with a little effort, they can earn 100 points in a day. I was also careful to include many things on the list that they actually enjoy doing and that will help them to advance their own values and interests (they can get points for drawing, playing the piano, reading a book, doing a creative project or science experiment). I did, of course, add a few things that I would like too (making their beds, helping with cooking and gardening, tidying their rooms)! They don’t have to do everything on the list. In fact, there’s nothing that they have to do. Every item is optional. If they choose to earn all their 100 points by drawing pictures, that is fine. If they’d rather do a variety of things, that’s also ok. My intention is to keep it fun and light so that they can see that they can enjoy life outside of a computer: Real life also has something to offer. The result was remarkable. I explained to them why I was implementing the new system and they could see themselves that they were irritable and grumpy after a day online, so they were open to the idea from the start. Within a day they were up to all sorts of things around the house, they had rekindled their relationship with each other (which had become somewhat rocky), they were cheerful and engaged in life and such a pleasure to be around. We also started connecting more as a family – playing board games, going for walks, planning family outings, chatting around the dinner table. Both children became avid readers overnight. It has been about 3 weeks now and our entire household is transformed. And, they’re still getting to play on their computers at least every second day, or even every day if they feel motivated to do so. But it isn’t the be all and end all of everything. The Lego has come out of its dusty spot in the corner, our home is filled with artworks again, there is quite literally music and singing filling the air. Screen time is earned and enjoyed, but it’s no longer the focus of their every moment. Memories are being made. Connections are being nurtured. We are all happier and more fulfilled. Life is good – both online and off!
Migraine is a very common problem that affects about 18% of all women and 6% of all men. Studies have shown that environment, lifestyle, and diet can play a large role in how often you get migraines. Dr Elliot Shevel, Medical Director and founder of The Headache Clinic says that the most commonly reported migraine triggers include alcohol (especially red wine and beer), chocolate, aged cheese, cured meats, food preservatives that contain nitrates and nitrites, and monosodium glutamate (MSG). Although these are the most common, almost any food can be a trigger. Even so, only about 20% of migraine suffers have an identifiable food trigger. There is no certainty why certain foods trigger headaches, but suggested mechanisms are as follows: Chocolate 22 percent of headache sufferers identify chocolate as one of their headache triggers. But many people with migraines have increased appetite and food cravings just before their headaches start. Reaching for a chocolate bar may be the result of a migraine, rather than the cause. Alcohol Sulfites used as preservatives in red wine have been linked to migraine headaches. Alcohol in any drink causes the blood vessels in the scalp to dilate, and can also result in dehydration, both of which might be headache triggers. Alcohol is also a potent trigger for cluster headaches – otherwise known as “suicide headaches”. They are known as suicide headaches because the pain is so severe that sufferers do sometimes actually commit suicide. Caffeine Caffeine can actually help get rid of a migraine headache, and caffeine may be included in some migraine medications, but too much caffeine can be a headache trigger when you come down from your caffeine “high.” Aged cheese It is generally agreed that aged cheese is more likely to cause a headache, because it contains a substance called tyramine that forms as the proteins in cheese break down over time. The longer a cheese ages, the more tyramine it has. MSG Monosodium glutamate (MSG), which is found in soy sauce and as a food additive has been implicated in causing migraine. The interesting thing though, is that in cultures where MSG is used extensively, the percentage of migraine sufferers is the same as in other countries. Ice cream The stabbing pain you get when you eat ice cream too fast is a reaction to the cold, not the ice cream itself. An ice cream headache is more likely if you are overheated. The pain peaks in about 30 to 60 seconds. “Cold foods like ice cream may be migraine triggers for people who suffer from migraines, but for most people, the pain goes away quickly. Bananas Bananas usually don’t appear on lists of foods that are headache triggers, but they could trigger a migraine for people who are sensitive to tyramine, the same substance found in aged cheese. Preserved meats The nitrates and nitrites used as preservatives in hot dogs, bacon, and lunch meats may dilate blood vessels and trigger headaches in some people. According to Dr Shevel, studies can’t tell you what food may trigger your headaches, but many people do have food triggers. There are a few important things to remember about migraine food triggers says Shevel: Migraine attacks are often due to multiple factors. There are many non-dietary trigger factors for migraine. When you’re already stressed, not sleeping well, and not exercising, eating a food trigger may make it more likely to have a migraine attack. In this case, it is the combination of all of these different things that contribute to the migraine, and not just the one food. Your personal food triggers can be difficult to figure out. Here are some suggestions: Keep a food diary along with your headache diary, to help identify what you ate before migraine attacks. You can download a diary by clicking here Some foods can trigger a headache right away, while with other foods the headache can be delayed up to 24 hours. If you think a specific food is triggering migraine attacks, you may try to avoid that food for a month. Only limit one food at a time so that there can be no confusion as to which one affected you and monitor your symptoms to see if they improve. Be careful about trying extremely strict diets. There is a risk of avoiding foods that are not necessarily migraine triggers and you may be missing out on many important nutrients. Dr. Shevel is South Africa’s pioneer in the field of migraine surgery and the Medical Director and Founder of The Headache Clinic, says that although migraine has many triggers, most people cannot identify their individual triggers. The best way to treat migraine is not to focus upon the triggers, but upon the underlying pain source. With the latest state-of-the-art diagnostic and treatment techniques developed at The Headache clinic, it is possible to prevent migraine pain in most patients, once the cause of the pain is eliminated.
Anyone would be forgiven for viewing toys as simply special occasion gifts that offer a temporary distraction for our children, or as objects that entertain our little ones while we busy ourselves with other grown up duties. Yet beyond this, toys open up a whole world of learning opportunities for our kids. Playing with toys equips children with skills that foster their development beyond imaginary battles between the Teenage Mutant Ninja Turtles and their enemies or playing house with the yummy smelling Num Noms. Toys help kids develop fine motor skills and think creatively along with many other valuable dexterities. The more children play with toys the more equipped they become for progression to other stages of their lives. Children learn a number of skills they will need and use as adults as they play. When children use toys such as Poppit – where they create things using clay and moulds – they are able to build and make and refine their fine motor skills while doing so. They also learn about different colours and using them successfully. Once the building project is complete, this stirs up feelings of achievement. “I win! I’m good at that!” In the same way that adults feel a sense of accomplishment when they’ve seen a project through from planning to completion, children too feel a sense of pride after building their Poppit kingdom from scratch. These feelings build and reinforce self-esteem and self-confidence in a child. Playing with dolls like Baba Tasha, Baby Born or Sofia the First encourages role play where kids are able to be mom and dad for a while and look after baby, put it to sleep and take care of it. Role play has the ability to lengthen attention span through the making up of games and stories with multiple storylines, characters and endings. This enables children to develop better judgement, reasoning and problem solving and negotiation skills. When playing with friends or siblings these skills can go even further to include taking turns, working together in a team, listening to each other, playing fair and helping each other. On your next trip to the toy store, before you pick up a toy to brighten up your little one’s day, remember that toys play a big part in advancing your child’s development beyond what they are learning at school. Think about what stage of growth they are in and match your toy selection to the skills you would like them to practice and learn. For more information go to www.primatoys.co.za
The 5-step happiness hack. Here’s something you’ll be familiar with: you’re at home, just minding your own business when all of a sudden a negative thought pops into your head. Maybe you’ll be at your sink, washing up after a nice meal. The hot water is running, and the smell of soap is in the air. You’re rinsing a plate after a particularly vigorous scrub, when all of a sudden, you notice that it has a small chip on its side. Then your thoughts run out of control: “This is a disaster! I have to get all new plates now!” “But I can’t afford it!” “If only I got that promotion that they gave to stupid Andrew.” “What’s wrong with me?!” “I’m such an idiot.” “My life is going nowhere!” Etc. Etc. Etc. Yip. A tiny chip in an old plate can spark off an avalanche of negative thoughts — growing ever more destructive until they take on a life of their own and crush your happiness in their wake. It’s a terrible way to live, yet it is the norm for many of us. We don’t realise that this way of living is a conscious choice that we make. And even fewer of us know that we have the power to control our negative thoughts. Lucky, the brain’s emotional circuits are connected to it’s thinking circuits, which we access whenever we use our conscious mind. That means that you can’t become happier by sheer force of will, so the trick is to change your emotions and behaviours by first changing your thoughts. The Cognitive Behavioral Specialists at Captain Calm have developed a technique that will train you to do just that — it’s called THINK. The technique is simple; we teach the same things to kids. Even the name, THINK, is an acronym to help you remember the steps. As simple as it is to learn, putting it into practice takes hard work and dedication. However, like anything challenging, it is worthwhile. We’ve seen firsthand how the implementation of this technique has changed people’s lives and helped them to become a far more positive, rational, happier version of themselves. So, if the Avalanche is the villain of your mind, then the most effective way to fight him off is by developing a super power. That’s exactly what THINK is — a mental superpower. One that will give you extraordinary control over your mind so that you can break free from the oppression of negative thoughts and unleash your full potential. Here’s the first step. Take a step back Negative thoughts tumble down from the mysterious mountain that is your subconscious. There’s no stopping them, and you definitely can’t control the thoughts that your subconscious mind presents to you. However, you can learn to become more aware when negative thoughts enter your conscious mind and notice when you’re on the brink of a negative thought avalanche. Here’s the important part when you’ve realised that — that you take a step back and make the choice that you will not be swept up in your thoughts. Instead of being outside, battered by the crushing ice and snow, rather be inside your house, where you are safe, warm and merely observing the avalanche through your window — aware of your thoughts but removed from them. This is a practice called meta-cognition, which is just a snazzy term for ‘thinking about your thoughts.’ It’s important for you to build up your meta-consciousness muscles so that you can learn to be aware of your negative thoughts and not allow them to go unchecked, take over and make you miserable. How do you do that? It’s quite simple really: take a step back — respond, don’t react. Assess your thoughts rationally and know that you have the power to control them. Huge breath Now that you’ve removed yourself from the heat of the moment (or the cold, to continue the metaphor), you need to centre yourself and calm down with the next step — a huge breath. Breathing plays a vital role in balancing your body and mind. It helps you to calm down and think clearly. When you’re having negative thoughts that cause fear or anger, your heart races and adrenaline starts to surge through your body. Adrenaline is very useful when there’s an actual threat, but when there’s only a perceived threat, like the one a negative thought causes, it becomes a problem. The symptoms of panic start to set in — symptoms that impair cognitive function and add to your feelings of stress. You need to get your adrenaline levels under control, and the best way to do that is by balancing your oxygen and carbon dioxide levels. Oxygen fuels adrenaline. That’s why humans hyperventilate in stressful situations and why people who are having panic attacks breathe into a paper bag — so that they inhale more carbon dioxide to counterbalance the surge of oxygen-fueled adrenaline. So take a deep breath. Go on, give it a try now. If you can breathe in, hold your breath and exhale for seven seconds each, then you’re doing great. Identify your thoughts To change your negative thoughts, you first need to identify exactly what it is that you are thinking — bringing to light what it is that is holding you down. When you identify your thoughts, you regain control over them and take their destructive power away. You might find that you’re jumping to irrational conclusions. You may even find that what is making you feel down is not necessarily the thought on the surface, but something deeper. This step allows you to address your thoughts and pay attention to them because negative thoughts exist for a reason — they are trying to tell you something. You need to make sure that you respond to them positively and appropriately. Don’t just ignore them or push them aside or you will be neglecting important information that will help you adapt and better your life. A word of caution — It’s important not to dwell on this step for too long. If you do, you will be allowing yourself to slip back into the path of the
Gestational Diabetes is a hormone imbalance where the Pancreas starts making not enough insulin for both Mom and baby. It usually dissipates once the infant is born. Maintaining health in the meantime really does depend on Mom’s diet. Being a diabetic myself I want to share with you the strategies I use. This blog is to help you as soon as you get home. It will help you until you can get further medical help. Carbohydrates are the number one issue for diabetics. This is because the pancreas is responsible for keeping the sugar in the bloodstream even. Every carbohydrate becomes sugar in the blood. The key here is to avoid simple carbohydrates. The darker the carb the better. Because simple carbs digest very quickly in the body. For instance, sweet potatoes are better than any other kind of potato, pumpernickel bread is better than white or even wheat. Sprouted bread is great, make sure you get a name brand like Ezekiel or something from a Whole Foods or Trader Joe’s to be sure it is not full of pesticides. Grains Some grains are better than others for slower digestion of the sugars in the food. The key to remember is the closer a grain is when it comes out of the ground when you eat it the better. Therefore, eating steel cut oats is better than packaged oats. Here is an article from the Huff Post of 17 yummy looking recipes. Brown rice is better than white rice. I use the following recipe for brown rice. 1 cup of brown rice 3 cups of water 1 carrot washed not peeled 1/2 onion 1 stalk of celery 1 tsp Salt 1 tsp Pepper Pre-heat oven to 350 degrees. Put all ingredients in a cassorle dish and cover. Bake on a cookie sheet for 45-55 minutes or until all the water has evaporated. Remove veggies before eating. Or you can cut the vegies into bite sized pieces before cooking makes a great side dish. Sugar is the one thing most folks have issues with replacing. Sugar substitutes can be horrible. Both on the pallet and in the body. Natural ones are better. The two I interchange are stevia and monk fruit. I have developed a taste for both. Some people do prefer monk fruit as it seems to taste less bitter. For stevia I love Sweet Leaf brand. They have so many products available it boggles the mind. They have everything from loose powder, packet, tablets, and liquid water enhancers, to flavored sweeteners for your variety of needs. I love to add the vanilla drops when I make smoothies, or a squirt of chocolate and caramel in my coffee for a treat. Monk fruit mostly comes in powder form I have tried Monk Fruit in the Raw. But, another brand some friends use seems just as good it is called Lakanto Milk I have learned most Diabetics have a hard time with cow’s milk. The lactose carries a lot of sugar. However, if you are going to drink cow’s milk stick with whole milk. In the skim milks they add sugar to replace the fat so it tastes better. You can try drinking other kinds of milk. Almond, coconut, goat, and cashew are the most popular. I drink Califia Farms an almond milk. I have tried most brands this has the feel of cow’s milk in the mouth, which is why I like it. Califia also carries creamers, cold brew coffees and other items. Many of which you will have to order online. I have tried coconut milk, and have used it from time to time. However, like the oil you have to like the strong taste of coconut. Goat’s milk is another which I like but get it in a carton not canned because it picks up the tinny flavor. Consider goat milk is drunk by most of the world. Also, rice milk is an alternative. I have not tried it so I have no hints on it. Protein is a great friend of the diabetic. Because proteins cause carbohydrates to be more steadily absorbed by the body. I suggest if you eat a carb eat protein too. Fish, meat, nut butters, cheese, and eggs are all considered proteins. Then there are beans and legumes which are considered both a carb and a protein. Quinoa is the only grain which is also a whole protein. It is a good alternative to eating rice and oats. I use the same recipe for Quinoa as brown rice (above). Another great thing about protein is that the number of proteins in a product lessens the carb count. If the proteins on a product is at 5 grams (g) or above you can subtract one carb per each gran of protein over 5. So if a product has 15 g of protein and 25 total carbs you can say the food has 10 g of carbs.A serving of protein is about the size of your palm. Fruits and Vegetables generally it is best to stay away from high glycemic fruits such as bananas, and dried fruits. Juice of all kinds are also not recommended. Because if the number of fruits it takes to make one glass of juice. One orange may have 15 carbs, the five oranges in a glass of juice has 45. When eating fruits reach for preferably fresh or frozen berries, oranges, apples, cherries, grapes. kiwi, plums, peaches, nectarines the list is extensive You also want to watch for waxy and starchy vegetables. These include things like beets, peas, corn, and white potatoes. Instead, you want to reach for fresh or frozen peppers, broccoli leafy green vegges, okra, parsnips, radishes, cucumbers, onions, rutabaga, the list goes on and on. Important Rule for eating carbs-There is one basic rule for women eating carbs 15 g of carbs per snack, 30 per meal between 90 and 120 per day. Keep in mind this includes grains and fruits. One piece of fruit is generally
The world for the pregnant woman is one filled with excitement, anticipation, anxiety and, in many instances, a very real fear or trepidation, particularly for first timers. HypnoBirthing® is designed to alleviate the factors which cause fear, allowing you to birth your baby using your body’s natural, perfectly designed, and ultra-efficient muscles and pain relief to manage the process calmly and with minimal discomfort. Understanding how pain occurs At the onset of labour, all the senses mentioned above become heightened, and all too often, the fear responses take hold, and begin to govern the progress of the labour. In physiological terms, the body’s response to fear is to release adrenaline, causing muscles to tighten (the flight, fight or freeze response), and blood to divert to the major survival organs (of which the uterus is not one). Thus, the very muscles designed perfectly to birth your baby begin to work against each other and cause pain. The pain causes the body to release more adrenaline, and a cycle of pain-adrenaline-pain is triggered. Added to this, the lack of oxygen in the uterine muscles creates lactic acid, increasing the level of pain even further. The way your body is supposed to work In contrast, when a woman is excited and relaxed about meeting her baby, and she understands and trusts that her body is perfectly designed for the task, she releases endorphins, the body’s natural relaxant, at the onset of labour, which supplement the hormones specifically released to allow her to birth her baby easily. This powerful natural combination of endorphins (which help the muscles relax and are also 200 times more potent than morphine!) and hormones makes the birth an exhilarating and exciting process, rather than one filled with escalating pain and discomfort. How HypnoBirthing® works for you By using a range of simple self-hypnosis, breathing and relaxation techniques, from around 28 weeks of pregnancy, HypnoBirthing® mums are, with regular practice, able to reach a deep state of relaxation, allowing them to switch off the part of the mind which is responsible for triggering the adrenaline release. You’re in full control – the techniques produce an effect no different to the mild state of hypnosis experienced when you become engrossed in a good book, watch TV, daydream, or drive (ever got somewhere and not remembered parts of the journey?). The relaxation makes pregnancy easier and more enjoyable, and HypnoBirthed babies are on average significantly calmer and more relaxed infants. HypnoBirthing® statistics speak for themselves 95% of women are capable of having a ‘comfortable’ birth without medical intervention; 70% of women that have used HypnoBirthing® used no pain relief at all; a further 15% used only something mild such as Entonox (gas and air). HypnoBirthing® was founded by Marie Mongan in the late 1980s in the US and is now taught in 34 countries worldwide. Only practitioners affiliated with the HypnoBirthing® Institute (still run by Marie Mongan) are qualified to teach the course, of which there are now many generic versions.
There are a few small steps to follow to make infant massage successful. Get yourself ready. Make massage part of your daily routine. Keep interaction the main aim, rather than getting the massage routine right. Keep in mind, touch is natural, and massage is simply stylised touch. Massaging your baby allows for bonding, ensuring extra feel good hormones are released by baby, mum and dad. And if you are lactating, prolactin and oxytocin are released ensuring a plentiful milk supply. Get the room ready. Usually babies are “in the buff” when getting massaged, so ensure the room is warm, put on a heater and close the windows. If you find a heater too hot and uncomfortable for yourself, then preheat the area with a heating pad under the bed linen, then switch off or onto low once you start. Ensure items like a spare nappy, massage oil and milk are ready. Babies can get thirsty after and during massage. Often it’s giving your baby the comfort of a familiar feed that allows you to continue massage. Just be warned, if your baby does feed in between, no tummy massage. Use cold pressed vegetable oil. Why not just use any oil or lotion? Cold pressed oils retain their natural antioxidant goodness. This means minerals, vitamins and omegas can be absorb by your baby’s skin. Also if baby puts her foot/hand into her mouth or eyes, there will most likely be no reaction. Steer clear of nut oils though, until you have established your baby’s unique allergy tolerance. I find Grape-seen oil a lovely light oil to start with. Where to begin massage. The legs and arms are probably the best place to start massage, whether you have done it many times before or this is your first try. This is because it feels safe for your baby, and it is easier for mums and dads to control a leg or arm. Keep the strokes going in an upward direction towards the chest, this improves blood flow around the whole body. Some babies do not like massage, and so here you have to choose whats best for your baby. Keeping massage sessions to just the legs for a while, and keeping sessions short is one way to ensure success. Under 7 mins. Or switch it up and do a few massage movements while baby is in the bath. Keep the massage short and do some more later in the day. Increase this time slowly, and suddenly you will have your kids lining up for their daily dose. Babies sometimes love massage and then suddenly not. Use this unusual and sudden change to your advantage. It may be the first clue that your baby may be at the beginning stages of getting sick. And it may also indicate that baby has had a stressful day, and so extra cuddles are required. And yet still some babies do not like massage, no matter what you try. Deep touch, light feather touch, only 7 minutes, in the morning, in the night. That’s also okay, I am sure you know a few of your friends who would rather never hug. Sensory integration takes time, patience is the answer here. Touch should never be forced, no matter the age. Keep listening to your infants unique verbal, and non verbal clues. Some parents who have children with special needs, have found massage to be an especially special bonding experience, a time of quiet non verbal communication and attachment to one another. Babies of any age can benefit from massage. Massage can help increase sleep, improve restless sleep, reduces muscle pain for toddlers who are just crawling and walking while improving motor skills, massage can reduce stuffy noses, and can improve digestion. At times babies appreciate songs or rhymes and talking during the massage, simultaneously stimulating language skills. And yet at other times a quiet peaceful room, to increase sleeplessness is most useful. Keep it fun and lighthearted, a time to bonding, a time to reconnect after being apart and for getting to know one another.The key to successful massage, make your massage routine fit your families unique needs and schedules.
Most parents will attest that watching a child go through the discomfort of a fever can be very stressful on both emotional and practical levels. Knowing just what to do, and when to do it, is a challenge moms have faced for many generations. Clinically speaking, fever is a normal physiological response that allows the body to fight an infection. This sounds simple enough, but there are many realities at play that make the management of a fever especially complex for parents. Firstly, a raised temperature can be a warning sign of serious illness as well as an indicator of a child’s normal response to an infection. This is one of the primary reasons parents are often so worried about a child’s raised temperature. Another issue is the fact that fever is uncomfortable and distressing for the child, and no parent wants to see their child stressed unnecessarily. If steps can be taken to reduce the load that comes with a fever, they should be. As a result of this complicated context, establishing clear guidelines through which to assess a fever is a very important exercise for parents and health practitioners alike. Experts make it clear that the parent’s primary goal in treating a child with a fever should be to improve their overall comfort, rather than to focus on the normalisation of body temperature. When, however, the fever contributes to pain or notable discomfort, such as a headache, the use of analgesic medication for relief is appropriate. In addition to paying careful attention to assessing and controlling the child’s general discomfort, parents should also familiarise themselves with the broader guidelines set out by health professionals in the management of fever in children. Essential Fever Management Tips Avoid over and under-dressing: Obviously parents should avoid under-dressing the child, but it’s also important to remember that over-dressing prevents the body from cooling. Dress the child in cool, light clothing, preferably a single layer. Cover them with a sheet or light blanket. Relieve pain as it arises: Use approved paediatric products able to offer effective yet gentle relief if the child is in discomfort and / or pain. Products like Calpol are safe to use from 3 months to 6 years for the symptomatic relief of mild to moderate pain caused by teething pains, fever, toothache, sore throats and headaches. Use fluids: Children lose water during a fever and can become dehydrated, so give them plenty of cool liquid to drink. Love: There is nothing more comforting to a distressed child than receiving love and affection. Calpol is available in a 100ml bottle at a Recommended Retail Selling Price of R39.99 Calpol is also available in a 50ml bottle at a Recommended Retail Selling Price of R19.99 Calpol directions for use: Shake the bottle before use NOT RECOMMENDED IN INFANTS UNDER 3 MONTHS 3 months to 1 year: ½ a medicine measure (2.5 ml) 1 – 2 years: 1 medicine measure (5 ml) 3 – 6 years: 2 medicine measures (10 ml) May be given 3 to 4 times daily, but with an interval of 4 hours between each dose. Doctor should be consulted if no relief is obtained within the recommended dose. (2) DO NOT USE CONTINUOUSLY FOR LONGER THAN 10 DAYS WITHOUT CONSULTING A DOCTOR Footnotes: 1. Janice E. Sullivan, MD, Henry C. Farrar, MD, and the SECTION ON CLINICAL PHARMACOLOGY AND THERAPEUTICS, and COMMITTEE ON DRUGS, Fever and Antipyretic use in Children, Published in Pediatrics 127:580–587, April 7 2011, Page 1 2. Janice E. Sullivan, MD, Henry C. Farrar, MD, and the SECTION ON CLINICAL PHARMACOLOGY AND THERAPEUTICS, and COMMITTEE ON DRUGS, Fever and Antipyretic use in Children, Published in Pediatrics 127:580–587, April 7 2011, Page 1 3. National Collaborating Centre for Women’s and Children’s Health, Feverish Illness in Children NHS National Institute for Clinical Excellence Quick Reference Guide 47, May 2007, Page 14 4. Noel Cranswick and David Coghlan, Paracetamol Efficacy and Safety in Children: The First 40 Years, Published in the American Journal of Therapeutics 7 p. 135-41, 2000, Page 1. About GSK GlaxoSmithKline (GSK) is one of the world’s fast moving consumer health care companies. GSK has a factory in South Africa, situated in Cape Town. The company has a proud track record of helping South African families to do more, feel better and live longer through the use of appropriate, scientifically proven products. For more info visit: www.gsk.com
When you’re a new mom or dad, it can be a huge challenge to parent a baby who’s always cranky. Friends may say your baby is “colicky” or suffer from “reflux” What’s going on and how can you make it through this? COLIC Colic is common, poorly understood & frustrating feeding problem and cause considerable stress for parents & health professionals. Colic is the word derived from the Greek word meaning ‘colon’ and it implies that the baby cries because of stomach pain. Colic affects 10-40% of all babies. It is present equally in boys and girls and equally in both breastfed as well as formula fed babies. Crying seem inconsolably for hours at a time for no apparent reason and tends to occur in the late afternoon and early evening. Symptoms appear typically around 2 weeks of age, lasts until 4 months of age Symptoms usually peaks at 6 weeks of age Spontaneous resolution by 3-6 months of age (3 months: 60% of babies, 4 months in 90% of babies) Starts in premature babies 2 weeks after the due date Higher incidence in C-section babies Characteristics Inconsolable crying – for hours at a time, fussing & irritability in otherwise healthy baby Cry longer and louder for at least 3 days of the week and last about a minimum of 3 hours a day Present with excessive & persistent crying Difficult to comfort Screaming Drawing up of the legs/knees after feeds Tension of the body Fist clenching Arching of the back Flushing of the face Cause: Nobody really knows and the cause of colic remains a very controversial subject. What we do know is that it is related to an immature digestive system. Researchers have been trying to find out why babies cry for no apparent reason and some of the explanations include: Pain caused by build up of wind in the baby’s stomach. This may happen if they Overfeeding – swallow air when they cry, feed or suck. An intolerance to lactose A cows’ milk protein allergy/intolerance Imbalance in intestinal microflora (good and bad bacteria) Maternal smoking Whatever the reason, the most important thing to remember is that the crying is not anybody’s fault. You could be the most attentive, sensitive parent in the world and still have a colicky baby. You can be assured that colic usually resolve by itself within 4 months. Is there anything I can do to help my baby? There are many different things you can try to soothe your baby’s crying and discomfort. Every baby is different and respond differently to treatment, so if it doesn’t work today it may work tomorrow. 1. Keep a diary of your baby’s behaviour. Record your baby’s activities, sleeping, eating, crying, fussing for at least 4-7 days in a row. This will give you a good impression of your baby’s behaviour and possible triggers. 2. Positioning Hold your baby to your chest in the upright position or gently rock him in your arms. The closeness and body warmth will be comforting and soothing. 3. Getting rid of the wind When babies cry they gulp air which can make them windy. Try burping him by supporting his tummy against your shoulder and help dislodge any trapped wind. Massaging the tummy in a circular motion or a warm bath also help to relieve discomfort. 4. Making-up feeds Be careful when making feeds up, don’t shake the bottle to vigorously as this trap air bubbles. Ensure that the bottle is not in a horizontal position during feeding because it could cause your baby to swallow air. 5. Teat size An anti-colic teat or slow flow teat/bottle is a useful option to try. 6. Type of milk Breastfeeding: If a baby is breastfed, correct latching to the breast is important to prevent swallowing air bubbles. Make sure that a breast is emptied before moving onto the next breast, since the hind milk contains much less lactose than the fore-milk and by swopping breasts to quickly your baby will end up filling themselves with fore-milk which could worsen the colic. Eating rich or spicy foods, dairy products or gas forming foods have all been associated with possible reactions in babies. If you think your baby’s crying is linked to something you’re eating a dietitian would be able to assist you with an elimination diet in order to identify the possible culprit foods as well as on a suitable vitamin/ mineral supplement to avoid any nutritional deficiencies. Formula feeding: If your baby is unable to digest lactose (milk sugar) in a formula or is intolerant to cows’ milk protein then it may be beneficial to change their milk formula either to an lactose-free formula or an extensively hydrolysed infant formula. Your dietitian would be able to advise you on the most suitable formula. 7. Frequency of feeds It could benefit your baby by reducing the volume of feeds and increasing the frequency of feeding to help ease digestion.E.g. instead of having 6 feeds of 150ml at a time change it to 8 feeds of 115ml at a time. 8. Probiotics There is a possibility that the colic symptoms could be due to an imbalance between the friendly bacteria and the unfriendly bacteria in your babies’ digestive system. Thus by supplementing the so-called friendly bacteria it may help to restore the imbalance and resolve their symptoms. 9. Digestive enzymes Enzymes can be given before feeds to help with digestion. If your baby is unable to digest lactose their body most probably lack the enzyme lactase that usually digest lactose. A failure to break down lactose by enzymes causes the milk sugar (lactose) to end up in the large intestine where it starts to ferment and produces gas, eventually leads to discomfort and some cases diarrhoea. REFLUX AND REGURGITATION It is estimated that 15-30% of normal babies experience problems with mild to moderate regurgitation (spitting-up) and gastro-oesophageal reflux. It is not common immediately after birth, but normally appears within or during the first week
As parents we always want what is best for our children, but we don’t always necessarily know what that might be. With some research we find what milestones our children should be reaching and how we can help them develop their brains. You might even have met a parent who refuses to feed their child sugar and might have thought it mean or wondered why. You might be one of the parents who have done it so that your child doesn’t get all hyper from sugar but why is it so vitally important to fee your child a healthy balanced diet? Many people know of the advantages that it has for the body, but how does it affect the brain? For the brain to work effectively it needs two things. A high-energy diet, this means lots of fruit and vegetables and oxygen. This is why exercise is not only good for the body but also for the brain. Your child’s diet needs many important minerals and nutrients to grow and develop optimally. Linoleic acid which is a polyunsaturated fat which is not made by the body is vital for proper transmission of information. In simple terms our brains transmit information through axons. These axons are insulated by the myelin sheath which needs polyunsaturated fat to repair itself. Basically, the better the insulation the better information is transmitted. So include vegetable oil and nuts in your diet. Iron is also important, as an iron deficiency decreases attention span, delays development, and impairs learning and memory. Potassium and Sodium is also needed in the right combination, which is found in raw fruit and vegetables. These include bananas, apricots, avocados, tomatoes, potatoes and pumpkins. Table salt however is not recommended. There are 5 simple steps to follow to feed your child’s brain. Eat a good breakfast with plenty of fresh fruit. Include half a banana or some kiwi. You can serve it with some plain full cream yoghurt too. Eat a good lunch, which includes fresh vegetables. Make fish, nuts, and vegetable fats important parts of your diet. Exercise regularly to oxygenate the blood. Encourage your kids to actively play outside, climb and run. Something to get the heart going. Drink plenty of water to get rid of the toxins in the body. Fizzy drinks or any other drink loaded with sugar should rather be avoided, so also tea and coffee for mom and dad, as these all dehydrate the body. Combine a healthy diet with age appropriate exercises and activities to give your child a head start by developing both his or her body and brain. SKidz Clever Activity Boxes provides the perfect exercises for brain and physical development. Each set includes a variety of activities with all the equipment needed to do them. Learning through purposeful play and exploring is what it encourages.
According to the World Health Organisation (WHO), every year there are around 5 million cases of severe flu with between 250 000 and 500 000 resulting in death. In South Africa the flu ‘high’ season is usually from April/ May through to August/September. Called ‘seasonal influenza,’ flu spreads very quickly, especially in crowded areas such as schools and public transport. When an infected person coughs or sneezes, droplets infected with viruses spread and people close by breathe them in. The virus can also be spread by contaminated hands. To prevent transmission, people should cover their mouth and nose with a tissue when coughing and wash their hands regularly. A cold is not flu Colds are viruses too. According to the Mayo Clinic there are more than 100 viruses that cause colds. Like flu, colds hit the respiratory system causing a runny or stuffed up nose, watery eyes, perhaps a sore throat and sometimes a cough. You might also get a low fever. But, unlike flu, colds come on slowly. Most people can feel themselves getting sick at least a day in advance. What exactly is flu? Flu is a viral infection that targets your head and chest – usually coming on suddenly. You may experience some of these symptoms: A high fever (higher than 39°C) with chills Dry cough or sore throat Blocked nose or nasal discharge Sweating and shivering Muscle aches and pains, especially in the legs Fatigue and wanting to sleep all day Get a flu shot Bonitas Medical Fund recommends having a flu vaccine and says it is the first line of defence when it comes to protecting yourself, with studies showing it reduces the risk by about 50 to 60%. The vaccine trains your body to recognize flu and fight it. There are three types of flu viruses: A, B, and C. Type C has the mildest of all the symptoms but type A and B are the cause of the flu epidemics each year. The vaccine is made up of a small, inactive part of that season’s flu virus. Being inactive, it cannot infect your body with the virus, yet it allows your body to make antibodies to fight it. In that way you’re building up immunity. Should a pandemic occur, at least your body has had time to acquire immunity against the current circulating flu viruses. Most medical aids offer one free flu vaccine a year and it’s a good idea to take up the offer, otherwise head to your doctor, pharmacy or clinic and pay for a vaccine. ‘The annual flu vaccine protects you against the current season’s three or four most common flu virus strains,’ explains Gerhard Van Emmenis, Acting Principal Officer of Bonitas.‘Besides protecting yourself it also protects the people around you, especially those more susceptible to getting ill and, if you do still get flu, it will be very much milder. ‘About 14.08% of absenteeism in corporate South Africa is related to influenza,’ says Van Emmenis, ‘although the vaccine isn’t perfect and there’s no 100% guarantee, it is by far the best way to lessen your chances of getting it. By doing this you can play a part in maintaining your and your family’s wellness and keeping yourself healthy.’ Bonitas advises everyone to have a flu vaccine but particularly those in high risk groups and it’s best to have this before the end of April. These include: People aged 65 or older, especially if living in a retirement home Anyone with a heart and lung problems, including asthma or with chronic illnesses like anaemia, diabetes or kidney failure Immune-suppressed people, including those who are HIV-positive Caregivers and close contacts of any of the above. Smokers, as they are more prone to respiratory illnesses Cancer sufferers The WHO reports that some preliminary studies suggest that obesity, and especially extreme obesity, may also be a risk for more severe disease. Children under the age of 12 years Children are also at risk Dr Iqbal Karbanee from Bonitas Babyline – the first dedicated children’s health advice line in South Africa says, ‘Children in particular have an immune system that is not yet fully developed. As a result they are very susceptible to getting the ‘flu. In addition, children are often exposed in crowded environments such as creches and pre-schools. There is a constellation of symptoms and signs to look out for including increased secretions from the nose, cough, fever, a sore body, diarrhoea and vomiting.’ Vaccines for toddlers and children For children over the age of six months having the vaccine for the first time, two doses are indicated, given one month apart. If a child has had a ‘flu vaccine before, then only one dose is required. Up to the age of 8 years, the dose of the vaccine given to children is half the adult dose. If a child is ill, the illness should first be treated fully before a vaccination is done. Prevention is best The most effective preventive measures are to reduce spread and contact through isolation when a child is ill. Keeping your child out of pre-school is essential to prevent further spread, or letting them staying at home until they feel better. ‘We realise these measures are subjective and not always possible,’ says Dr Karbanee, ‘so the best, safest and most cost-effective method of prevention remains vaccination.’ Taking antibiotics Remember taking antibiotics when you have a virus will not help and in some cases do more harm than good. It is only when it turns into a bacterial infection, following an infection with viral influenza, that an antibiotic can be taken. Signs of a bacterial infection include: Sinus pain, earache, a sore throat and a cough that lasts longer than 7-10 days. To get better take the prescribed medication, stay in bed, drink lots of fluids and give your body time to fight the infection. Both flu and colds are contagious which means you do need to take time off work to recuperate – this will help avoid spreading the disease and with
The recent spike in measles cases in Gauteng and the Western Cape is as a direct result of parents refusing to vaccinate against the illness, which is of growing concern since the reckless habit of not vaccinating in general could fuel a rise in antibiotic-resistant superbugs, warn experts. Annemarie Blackmore, Pharma Dynamics’ Antimicrobials Portfolio Manager says vaccinating your child is paramount in the ongoing fight against antibiotic-resistant superbugs. “Antibiotic resistance is when an antibiotic has lost its ability to effectively control or kill bacterial growth and is exacerbated by the unnecessary and incorrect use of antibiotics. Vaccines have the potential to decrease disease, which can in turn reduce the need for antibiotic use,” remarks Blackmore. Many parents remain particularly sceptical of the Measles, Mumps and Rubella (MMR) vaccine, following a UK study that linked the vaccine to autism. It also sparked a wide debate on social media and raised a question around the safety of vaccines in general. Blackmore says the study has since been proven fraudulent by an investigation published in the British Medical Journal (BMJ), but the damaging effects remain, and as a result, many parents are in two minds about whether to vaccinate their children. “Contrary to these mistaken beliefs, vaccines are and will continue to play a pivotal role, and even more so in the next two to three decades, in combatting illnesses and anti-microbial resistance alike.” South Africa is still some way off in meeting its immunisation targets, which given the alarming rise in not only diseases such as measles, but superbugs in recent years, it has now become a top priority. The total immunisation coverage in the country over the 2013/2014 period stood at 84.4% according to the district health barometer by the Health Systems Trust – an NPO with a focus on improving health systems in the country. The figure points to a drop in almost ten percentage points from the 94% coverage, which was recorded the year prior, indicating a significant decline in the overall administration of vaccines. According to Blackmore there is a 30-year void in the discovery of new types of antibiotics, with no registered classes of antibiotics having been discovered since 1984, which reaffirms the importance of using what precious antibiotics we do have, responsibly. “Already AMR is estimated to kill more than 700 000 people globally per year. If not addressed, 10 million people are expected to die annually because of drug-resistance by 2050. “Everyone can and should play their part by vaccinating themselves and their loved ones against the diseases outlined in the World Health Organisation’s (WHO) expanded immunisation programme. To access this list, visit http://pharmadynamics.co.za/wp-content/uploads/2016/11/VaccinatorsManualFinal.pdf,” urges Blackmore. Measles is one of the most infectious diseases in the world and could cause brain damage, pneumonia and/or blindness. Look out for a high fever and flu-like symptoms. Two to three days in, tiny white spots may appear inside the mouth, followed by a rash, which usually starts out as tiny flat red spots on the face, neck, trunk and extremities. If you suspect your child has the measles, visit a GP or nearest clinic to you immediately.
Selective eating or fussiness is a common phenomenon among toddlers, children and even adults. This may be a more serious situation than “I just can’t stand spinach”, and this may include toddlers or children who refuse food or meals altogether or limit, restrict or avoid total foods and food groups due to taste preference or anxieties. We explore causes and potential problems as well as some solutions. WHY SHOULD WE BE CONCERNED ABOUT SELECTIVE EATING AND LIMITED FOOD INTAKE? The main health concern in people with selective eating is risk of nutrient deficiencies, which happens quicker than we realise. It is very common for fussy eaters to suffer from brittle bones, iron deficiency and a poor immune system or mouth ulcers which can all be signs of nutritional deficiency. Poor dietary intake can also impact on the muscle mass, strength and energy levels of the individual. Furthermore, if it is a childhood problem, and is not dealt with, it can easily translate into an adult condition. WHEN SHOULD WE GET CONCERNED ABOUT SELECTIVE EATING AND LIMITED FOOD INTAKE? It is important to distinguish between when it is just a phase that will be overcome and when it is a rather serious situation that may need to be taken seriously and perhaps seek professional help. There are a few red flags to look out for: when less than 20 types of food are accepted when fear and anxiety is involved during eating or pertaining to food when entire food groups are rejected i.e. dairy products or meat or meat alternatives when it is causing stress and pressure in social situations when there are obvious signs of weight loss or nutritional deficiencies HOW TO TACKLE SELECTIVE EATING Put your mind at rest Anxiety over food intake and health will only make the situation worse so try to avoid it. If you have concerns about your child or loved one’s health, growth or weight due to the selective eating, send them for a health check at your GP or speak to a dietitian. If it is a recent development, be assured that it might be a passing phase. Rely on a good multi-vitamin and mineral supplement that provides 100% of the recommended daily intake of most vitamins and minerals and make sure it is cost effective and age appropriate. Keep a food diary To get more information on the quality of the diet, keep a detailed food diary of everything that was consumed for a week. Be specific about quantities, times and brand names of products. Have it analysed by a registered dietitian who often has computer software that can provide a detailed analysis. This will tell you exactly which nutrients are deficient in the diet that may need attention. Avoid the battles To fight, argue and nag is going to heighten the anxiety and make the situation worse. Try and avoid confrontation about the issue. In the case of children, they often thrive on attention, even if it is negative attention. Often if the bad behaviour or food refusal is ignored and not acknowledged, they will try something else to gain attention and the phase shall pass. Also be sure to give positive feedback when food was eaten and praise good behaviour. Avoid overcompensation and never force Do not fall into the habit of offering anything “as long as they will eat something”. Children especially, will start to accept more food if you rely on their hunger signals and not give any food they might desire. The more it becomes a manipulation tool, the harder it will be. Force feeding is strongly discouraged and will aggravate the situation. Rather remove the offending food, without an issue, and offer it at a later stage, avoiding offering a preferred option. Do not use food as a bribe or reward. Encourage frequent exposure Research shows that a food type needs to be offered around 8 to 15 times before it will be accepted. Keep offering a wide variety of food consistently without pressure, but with positive encouragement. Make meal times fun and relaxed Sometimes you have to be creative and pull out all the stops to make meal times fun and pleasant. Have a food fight in the garden, involve your child in cooking and baking, and make interesting shapes and fun food presentation. Have meal times together as a family. Set a good example for your children. About 20 – 30% of children have this issue at some point, so do not feel excluded or isolated if this is what is happening to you. If it becomes unmanageable, seek professional help before it all spirals out of control.
Reflux is a very common problem in tiny babies. It is also known as possetting or spitting up and happens when milk that has been ingested travels back up through the oesophagus or food pipe. Babies also have stomach acids that are necessary for the breaking down of food. When you feed your baby milk, the mixture of acid and milk can be regurgitated and can make baby very uncomfortable. If you’ve ever suffered from heart-burn, then you know what it feels like. A Baby Wrap Carrier can prove to be incredibly handy to help alleviate reflux as it allows your baby to be in a comfortable upright position with no added pressure on his or her little tummy. When baby is feeling uncomfortable and a little stressed, carrying him or her in a Baby Wrap Carrier, helps to soothe and calm baby. Whilst reflux is messy and can be very frustrating, it is also very normal and at least 40% of babies suffer from this problem. Up to 5% of babies can have as many as six or more episodes a day. However, it is a temporary problem that usually gets better as baby grows and their digestive system matures. A very small percentage of babies have what is known as severe or persistent reflux (gastro-oesophageal reflux disease or GORD). Should you at any time believe that you baby falls within this percentage, we would highly recommend setting your mind at rest with a visit to your paediatrician. To understand the cause of reflux, you need to bear in mind that your baby’s stomach is very small at birth and grows bigger quite slowly as baby grows. Baby’s food pipe (oesophagus) connects the little mouth to the little stomach at the bottom of which there is a valve that is controlled by a ring of muscle. Sometimes as baby’s tummy becomes full with milk, the little valve doesn’t stay properly closed and allows some of the mixture of milk and stomach acid to move back up the food pipe. We would caution against adding cereal to make baby’s milk thicker as there is no scientific proof that this helps with reflux. Once again, if you are unsure, consult your doctor first. Reflux can be prevented in a number of ways : Feed your baby in an upright position Hold baby upright for about 20 or 30 minutes after each feed Put baby in a baby wrap carrier after each feed Try giving baby smaller, but more frequent feeds For bottle fed babies, burp every two or three minutes during feeds and also make sure that the hole in the teat isn’t too large. A teat that’s too big can cause milk to come out too fast which in turn makes baby gulp, swallowing air and exacerbating reflux Try raising the top of baby’s cot by putting a flat pillow under the mattress and whilst your baby should still sleep on his or her back, it may help if their little head is slightly higher than their feet
Smoking in SA – the good and bad by numbers Smoking rates in South Africa have decreased from 33% to 21%, largely thanks to effective legislation and taxation. However, the decline in smoking has plateaued over the last decade, and South Africans still smoke too much – with nearly 8 million adults lighting up 27 billion cigarettes every year. Smoking prevalence remains the highest in the Western Cape, where 42% of men and 1 in 4 women still smoke#. “Smoking increases your risk for heart attacks and stroke, lung cancer, pneumonia and emphysema – and also doubles your risk of tuberculosis. 50% of smokers will die early – 14 years earlier on average – from a smoking related disease”, says Prof Richard van Zyl-Smit of the UCT Lung Institute. Smoking habits often start young and children of smokers are more likely to start smoking themselves. The latest South African Global Youth Tobacco Survey reports that 17% of grade 8 – 11 learners smoke cigarettes regularly. A more recent study found similar figures amongst Western Cape University Students, with the use of waterpipes, commonly known as a hubbly bubbly or hookah, rapidly increasing. “Perhaps the most worrying finding is that 66% of high school learners don’t feel confident enough to ask someone not to smoke around them. These highlights just how vulnerable even a 17-year-old is to second-hand smoking,” says Dorothy Du Plooy, CANSA’s General Manager, Southern Business Unit. Tragically, the damage inflicted by second-hand smoking starts about 18 years earlier. The devastating effects of second-hand smoking on unborn and young children “The consequences of second hand smoking around infants and even unborn children are well known. Tobacco affects foetal development, increasing the risk of stillbirths, miscarriages, premature birth, certain congenital malformations, poor foetal growth, and sudden infant death syndrome.” Says Prof Tony Westwood, Head of paediatrics at Somerset Hospital, Western Cape Department of Health. This negative impact of parental smoking was illustrated again specifically here in the Western Cape, in the Drakenstein study. Researchers confirmed that 250 mothers-to-be were smokers by blood test, and could compare them with non-smoking mothers. Infants of mothers who smoked, or who lived in smoking households, already had nicotine in their blood at birth. Infants of smoking mothers were more likely to be small at birth, to develop pneumonia, and have poor lung function and reduces lung volume in their first year of life**. “This study reminds us of some of the early adverse effects of second-hand smoking. Repetitive exposure over many years will result in more and more damage which can lead to intellectual impairment, poor linear growth, learning disorders, ear infections, poor lung function causing the child to be more likely to get severe pneumonia, asthma, and other developmental problems”, explains Prof Westwood. The CEO of HSFSA, Prof Pamela Naidoo, elaborates, “Parents and caregivers have to play an active role in discouraging the onset of smoking.” She continues, “ultimately a lifetime of smoking or second-hand smoking leads to cancer, lung disease, heart diseases and strokes. Childhood tobacco exposure could mean these diseases set in at a much earlier age than otherwise expected. As South Africa’s burden of lifestyle diseases continue to increase, stopping smoking has never been more important.” Tobacco breaks the budget Tobacco can also indirectly hamper development in children – by robbing a household of several hundred Rand a month. In doing so, tobacco perpetuates the cycle of poverty as the poorest people spend less of their income on essentials such as food, education and health care. “The financial benefits of quitting come from direct and indirect cost savings. A packet a day amounts to R12 000 per year, excluding interest. The cost savings from averting pneumonia, developmental delays, heart disease, emphysema, and early retirement are far greater,” added Dorothy Du Plooy from CANSA. Whilst the tobacco industry remains a hugely profitable sector, the economic benefits for the country don’t add up either. Tobacco hinders economic growth, strains the healthcare system, worsens health inequalities, exacerbates poverty, and impacts on productivity in the workplace. In addition, growing tobacco instead of other crops has negative consequences on our environment and for sustainable agriculture. Tobacco production requires large amounts of toxic pesticides and fertilizers, contribute to deforestation and climate change, and produces over 2 million tonnes of solid waste every year, reports the World Health Organization. Be the change – let’s protect our children together All adults have a responsibility to respect the health of those around them. This never seems more important than when the health of children is at risk. For World No-Tobacco-Day 2017 the Western Cape Tobacco Task Force makes four simple requests to the public, including non-smokers: 1. Smoke somewhere else Parents who choose to smoke, please do not smoke in the same room or near your children. Doing this does lasting and increasing damage on your son or daughter’s health. Rather smoke in another room, outside or have a no-smoking-in-the-house policy. Smoking in your car with a child younger than 12 years of age is also illegal. 2. Mothers and mothers-to-be should seek help to quit Women trying to fall pregnant, already pregnant, or breastfeeding should actively seek help to stop smoking during this important period. “The first 1000 days of a child’s life, from conception to the child’s second birthday, is the best opportunity to make a difference and we need to empower mothers and fathers during this time and beyond”, says Maureen McCrea, Deputy Director Health Promotion from the Western Cape Department of Health. 3. Smoking less is (also) more Many people have tried unsuccessfully to stop smoking or are still trying to do so. It is important to remember that smoking less is also success, and every cigarette less per day means less damage to you, and the children around you. 4. Know your rights and speak up Be aware of the smoking legislation. ‘It is illegal to sell tobacco to anyone below the age of 18; to smoke in a car with a child younger than 12 years of
A short time ago, I attended a weekend seminar that introduced myself and several notable psychologists and psychiatrists to an emerging therapeutic technique with thus far, amazing results. BWRT is the acronym for Brain-Working Recursive Therapy and I’d like to tell you a little about this potentially life-changing approach to modern therapy. Brain Working Recursive Therapy® is an innovative new concept of psychotherapy, completely unlike anything that has gone before it. It presents an entirely new view of the subconscious mind – one that is extremely ‘user friendly’ and easy for the client to understand – as well as an elegant way of providing psychotherapy that gets easily beneath the Conscious Critical Faculty. The mind behind this amazing therapy is a man by the name of Terence Watts, who together with his South African counterpart, Rafiq Lockhat, have taken this approach from concept to practice over the years and are now training mental health professionals to utilise it for their client base. BWRT® has been designed to disconnect emotive responses from memories that are deeply troubling and create new, adaptive neural pathways that do not have the old undesirable emotional responses attached to it. This therapy is largely content-free, which means that it is not always necessary for the client to divulge their troubles in great detail, and of short duration, using the client’s own thought processes to effect a release from the symptomatic pattern – and there is a strict protocol which ensures maximum effectiveness and safety. In essence, we are creating new “emotional memories” that attach to the recorded memory of an event or period or anxiety-provoking situation. The client does not necessarily forget the event, but has altered the emotional response to it to be much less traumatising, allowing them to process the event from a healthier, less disruptive vantage point. Conducted by qualified, trained and experienced professionals, there is no significant risk to the client. Their wellbeing and emotional needs are paramount. They must be willing to engage on a level that will have them dealing with an emotional event and related trigger. The risk is that the technique doesn’t work for them, although every effort will be made to the contrary! Clients are informed that this is a short duration therapy process and with effective treatment, they shouldn’t have to present for more than 3 sessions with their therapist! BWRT is proving truly effective with the following concerns: Commitment Anxiety Phobias, Panic attacks, Generalised anxiety disorder, Exam anxiety, Social Phobia, Success Inhibition, Fear of failure, All types of Performance Anxiety, Self-Worth/Self-Confidence Issues, Fear of Authority, Relationship Issues, Grief, PTSD and many more. The list of professionals using this type of therapy is growing with every training conference, and the results are proving outstanding! If you’re interested, please don’t hesitate to contact myself for further information!
Solving a complex problem at work, finally achieving a personal goal is nothing compared to your child finishing a whole plate of food. Isn’t it amazing that no matter how big your accomplishments in your day, NOTHING, absolutely nothing compares to the satisfaction you get watching your toddler successfully finish a meal. You can sleep peacefully know your baby has eaten ‘well’! Having a fussy eater is more common than you may think. While some babies eat almost anything they can get their little hands on, other babies are a lot pickier. Some fussy eaters are simply trying to express their independence with a say in what, when, where and how they eat. Others just need some coaxing, distraction and gentle encouragement. Perhaps your family dinner table has become a battleground? Then it is time to take the stress out of mealtimes with your toddler and child, end the arguments over food, and feed your fussy eaters. There is nothing like a food battle to cause stress and anxiety in parents – take heart and remember fussy eating isn’t just common, it’s normal! Understanding your child A classic time for problems to arise is when your baby is 12 months old. As a child is more aware of the world his natural instincts make him more suspicious of new foods. Nature’s way of protecting us from eating food that is potentially harmful. If you’re one of the lucky parents that sailed through weaning, another common time for problems to arise is during the challenging 2’s. Having lulled you into a false sense of security, your toddler could wake one morning with dietary requirements that even a top chef would struggle to meet. Children’s appetites are affected by growth cycles and they have different taste preferences to adults. You will encourage her appetite to work properly if you give her more when she’s hungry and let her eat less when she’s not interested. Growth slows down and appetites fluctuate between one and five years of age. Studies have shown that most children get plenty to eat even if it seems like they are barely eating at all. Try looking at mealtimes from a child’s perspective. Toddlers have a different agenda: from their point of view, eating is a waste of their playing time, and if we make mealtimes boring by nagging, it’s even worse. Here are some tips to help your little fussy eater learn to eat better, while giving you some peace of mind. 1. Put your mind at rest: If you are concerned about the health of your child, take her for a check up at the doctor to rule out any potential health problems. Keep a food diary for 2 weeks and record EVERYTHING that she eats and drinks (include quantities). You can then get this assessed by a health professional to assess adequate nutritional intake. Give an appropriate vitamin & mineral supplement during the fussy eating phase. 2. Stay off the battle field: Remember picky eating can also be a child’s way of asserting his independence and may have less to do with the actual food than his need to push the limits of your authority and assert some control over his life. This is why pressurizing a child to eat often back fires and you become a ‘casualty of war’. 3. Wean at the appropriate age Weaning late has shown some link to fussing eating. Parents who delay introducing their babies to chewy food and a variety of tastes could find their babies grow up developing food fads. A recent study showed that babies should be introduced to a more varied diet between the ages of 6 to 9 months to decrease the risk of becoming fussy eaters. Babies learning to eat will spit food out, and this is more than likely due to a ‘tongue-reflex’ action than a sign that your baby doesn’t like the food. Keep trying with that food and soon he will get used to it and swallow. 4. Fun food presentation Sandwiches cut into moon shapes, cracker with a smiley face, carrot sticks as soldiers and apple boats can make food presentation more enticing Presenting meals as a smorgasbord from which they can pick and choose from a variety of colours, shapes and textures. Toddlers and young children prefer foods that are identifiable and not one big mush. Using a compartmentalized plate that prevents different foods from touching is a great help. 5. Make mealtimes fun and relaxed Use it as an extension of playtime and time when you and your baby can bond uninterrupted (no cell phone calls or sms’s !!!). Do puzzles, read a book, tell a story. 6. Educate Talk about the food and its value in simple terms. E.g. this piece of chicken will help your muscles grow strong like daddy (or superman!!) and this carrot will give you beautiful eyes like Cinderella! 7. Involve your child in food preparation By involving your child they will be likely to eat what THEY have made and may eat a bit while preparing their meal. 8. Empower your child in decision making Allow your toddler to choose between two food options. Children are more likely to eat food they have chosen for themselves. 9. Serve simple, easy to prepare meals. There is nothing more demoralizing than spending ages cooking a gourmet meal for your baby, who after the first spoonful turns her head away. Prepare easy meals that you know your child likes and should they refuse the food, offer one alternative that is a sure win e.g. Yogurt. 10. Milk intake By the age of one, babies need drink only 500ml of milk daily. Most babies can go onto cow’s milk from one years of age unless health reasons dictate otherwise. Do not substitute milk for meals 11. Social eating People are social beings as are our children. Nothing makes a toddler want his food more than having another toddler after his food. Invite a friend over
Essentially play therapy is psychotherapy for children. As children communicate by means of play, this is the most effective form to assist them with their feelings and understand what is concerning them. Play therapy however, does not mean that the child goes to the therapist to just play and have “fun” and neither does it necessarily mean that the child has to talk to the therapist in the conventional way. Children don’t have the necessary skills to have an in depth discussion with a therapist about what is bothering them, much like adolescents and adults are able to. Play therapy is thus a means for the child to ‘talk’and/or communicate via playing and for the therapist to understand and to ultimately assist the child heal. Play therapy is a researched supported, well thought – out, and developmentally based approach to helping children cope with and overcome difficulties that may arise in their lives. Play therapy therefore encompasses psychotherapy through various methodologies. What that means is that in order to help the child, various methods are used, which are based on diverse theoretical schools of thought, for example, cognitive behavioural therapy, psychoanalysis, and gestalt therapy, to name a few. Many child psychologists tend to be eclectic in their approach to play therapy, therefore they draw on various schools to assist the child. Within the various schools of thought various “tools” are used to assist the child. A skilled child psychologist will take the direction from the child as to what approach and technique would best suit the individual child. Some techniques or “tools”are described here: Bibliotherapy For a long time psychologists have been using books to help children with a wide variety of problems which is called bibliotherapy. There are many storybooks available to help children understand and cope with such diverse problems as divorce, understanding death, and making friends. The stories generally contain a positive role model which children can relate to and give them realistic examples of how to cope with the various difficulties. Art therapy Many psychologists use art techniques to help children communicate and explore their troubled feelings. Because most children love art they learn to communicate their emotions, cope with anxiety, and heal emotional hurts. With art, children can express feelings and concepts for which they don’t yet have words for. Some children naturally gravitate towards art or doing something creative and this is an ideal method to assist children with their difficulties. Puppets Puppets are a useful and non-threatening tool for children to communicate with. It is usually easier for children to express (difficult to communicate) emotions such as fear, anger, confusion, anger and sadness by acting them out whilst utilising puppets. In addition, puppets often provide an opportunity for the play therapist to interact with the child and also to add and solicit material as required. For example, to increase a child’s ability to cope with difficult situations in a positive manner rehearsing or playing out with puppets can serve as a powerful example as to how they need to ‘see’ the new skill, whilst simultaneously talking about it and practising it by the use of puppets. Psychodrama Psychodrama is a method of helping children tell their ‘stories’ and safely express strong feelings. The child creates their own ‘production’ whereby they communicate their feelings. New behaviours and roles are also tried out with the help of the child psychologist in order for the child to learn new skills and develop coping resources. Sandtray therapy/Sandplay Sandplay is another way for children (and adolescents) to express what they have difficulty with, the inexpressible. The process of sandplay/sandtray therapy is to use sand along with miniatures which provide children with symbolic ways to represent their inner world. It is a fun, non-threatening approach where children feel safe to explore feelings that may be otherwise overwhelming for them. Guided Imagery/Visualisation Guided imagery and visualisation is a process whereby children are assisted by using their imagination in a focused way to help with a variety of problems, such as anxiety and difficulty with concentration. The child psychologist provides scripts which are fun and easy to use and which help the child master new skills to overcome their difficulties. Therapeutic Games There are numerous games, developed by child psychologists, that provide a fun way of assisting children and adolescents explore various concerns and learn new skills. Games assist children with specific issues such as divorce, managing anger, mastering social skills, improving self-esteem and dealing with bullies to name just a few.
Spring is set to arrive soon and what a wonderful time of the year it is, unless, of course, you’re the parent of a child plagued with allergy symptoms that are exacerbated at this time of the year. Seasonal allergies, commonly known as hay fever, are caused by pollens from trees and grasses or airborne mould spores. Symptoms include sneezing, itching of the nose and mouth, red, watery and itchy eyes and a consistently thin and clear discharge from the nose that may also become blocked. However year-round allergies to house dust, animal dander, feathers, mites and chemicals may also be troubling your child. And then, of course, there are food allergies. In infants the first symptom of a food allergy may be a rash such as eczema (atopic dermatitis) or a rash that resembles hives. This may be accompanied by colic, nausea, vomiting and diarrhoea. However food allergies in children can also contribute to chronic health problems, such as asthma, ear infections, fatigue, headache, irritability, chronic runny nose, acne, bedwetting and even difficulty maintaining concentration (attention deficit disorder, or hyperactivity). Dark circles under the eyes (called “allergic shiners”), along with a puffy look to the face, are frequently seen. (Cow’s milk is very often the culprit here). Allergic children often look wan or pallid and lack vitality. This is because food allergies can also cause digestive problems that interfere with the absorption of vitamins and minerals, no matter how nutritious the diet In the presence of an allergen, a child’s built-in defence system releases histamines and similar chemicals to fight what it perceives as an invader. A string of reactions such as the swelling and congestion of nasal passages and increased mucous production results. Conventional medicine using prescription antihistamines, nasal sprays or decongestants, treats symptoms only. Many of these medications have nasty side-effects and if used consistently may lose their effect or rapidly produce dependency. A Nutritional Therapy Approach To Treating Food Allergies The most common foods that cause allergic reactions in children are wheat, dairy products, eggs, fish and seafood, chocolate, citrus fruits, soy products, corn, nuts, peanuts and berries. On the chemical list are additives such as artificial colourants, preservatives (e.g. benzoic acid), flavour enhancers (e.g. MSG) and sulphites found in some frozen foods, dried fruits and medications. To identify what foods are making your child miserable use an elimination diet or keep a diary recording your child’s symptoms and the foods eaten. (Some children seem to be particularly drawn to a problematic food and actually crave it, so be wary if your child wants to live on peanut butter or wheat bread or dairy products). Simply eliminate the suspected food from the diet for a few weeks and watch for improvements. Eliminating all dairy products would be a good place to start. Dairy foods can stimulate an increase in mucous production. Rice, oats or goat’s milk are possible alternatives. If your child’s allergies are seasonal, it may also be helpful to avoid whole wheat during the allergy season. Good substitutes include buckwheat, corn/maize, rice, millet and quinoa. If all the identified problem foods are eliminated from a child’s diet for at least 6 months and then introduced slowly one by one she should be able to tolerate small amounts of these foods. What Else Can Help? Encourage your child to drink lots of water to thin secretions and ease expectoration. Allergic children need a good wholesome diet comprising mainly raw fruit and vegetables. Avoid giving your child any processed foods as they will contain some of the additives mentioned previously. Nutritional Supplements That May Help Vitamin C, preferably in mineral ascorbate form with bioflavonoids, is a natural anti-histamine and a powerful promoter of a strong immune system, making it the most important anti-allergy vitamin. MSM (methylsuphonyl methane) is being prescribed more and more for its anti-allergenic properties. Essential fatty acids, such as those found in fish oil help to regulate the inflammatory response. Quercetin, a plant bioflavonoid naturally found in many fruits and vegetables, acts as anti-inflammatory agent and stabilises mast cells in allergy sufferers. Mast cells become unstable during an allergic reaction and release large quantities of histamine. A high quality green whole food multivitamin and mineral supplement will ensure optimum intake of essential nutrients and sufficient digestive enzymes. Ways To Prevent Allergies In the past it was believed that it was essential to avoid sensitization of infants before birth and for the first three years of life and so moms were advised to reduce exposure of the foetus/infant to known food allergens. However despite this, food allergy in children has increased world wide. Now there is a new take based on “The Development of Oral Tolerance” whereby it is believed that by exposing an infant before and after birth to small quantities of foreign proteins, the child’s immune system is stimulated to produce anti-bodies. Mothers are now encouraged to eat a wide range of foods during pregnancy, so that small amounts of all kinds of proteins can cross the placenta to sensitize the foetus. Mothers should also breastfeed for at least 4 months while eating a wide range of different foods. For infants that cannot be breastfed, hydrolysed infant formulas and goat’s milk formulas are a safer option than soy-based formulas. Soya is a well-known allergen which can cause as many allergic reactions as cow’s milk. Holding back on solid foods until baby is 5 months old is still recommended and using only one solid food at a time in small portions (1 teaspoon a day) to keep track of any adverse reactions. The latest research also suggests that pregnant women would do well to take supplemental probiotics every day for a few weeks before their due dates and while breast-feeding as this may help prevent childhood allergies. Bottle-fed and caesarian-section infants ought to be given probiotics orally from birth. Encouragingly most children, except those suffering from peanut allergy, outgrow their allergic response. Statistics show that 25% of infants are free of symptoms
Most psychologists and other mental health professionals use The Diagnostic and Statistical Manual of Mental Disorders – Fourth Edition Revised (DSM-1V R) to diagnose various difficulties or problems in children, adolescents and adults. Having a name or a “label”is useful in many ways, for example without a name and specific criteria it becomes difficult for further research with regard to understanding and developing effective and valuable treatment. (Medical Aid schemes in South Africa won’t reimburse clients without a diagnosis). A name for the difficulty also makes it easier for parents to understand and often provides relief with the next point of receiving effective treatment from the clinical or child psychologist. A common clinical diagnosis in children is anxiety. Anxiety is the umbrella term for various types of anxiety which can be described as follows: Social Anxiety Disorder A child or adolescent with a social anxiety disorder shows significant and persistent fear of social situations in which they perceive potential embarrassment or rejection may occur. They experience acute (immediate) physical reactions to feared social reactions. These children often know their fears are greatly exaggerated, however feel powerless, hopeless and overwhelmed to do anything about them. They often avoid the situation which fills them with dread at any cost to the detriment of their academic and social life. Some children may just be fearful of one or a few social situations. In this instance the difficulty is referred to as a specific social phobia. When a youngster is afraid and avoids many social situations, it is referred to social anxiety disorder. Generally, the symptoms fall into three categories: Cognitive symptoms, what a child/adolescent ‘thinks’. However, are not always evident in young children as they may react with intense anxiety and not be able to verbalise what is distressing for them. Physical reactions, how the body reacts to situations; and Behaviour, which is mostly the avoidance of the perceived fearful situation. Separation Anxiety Disorder The crux of this disorder is excessive anxiety about being separated from the person to whom the child is most closely attached. For most children, this is the parent, especially the mother. Fear of separation from the mother or father is a normal part of development in children between the ages of eight and fifteen months. At this stage in their development, children are expected to object to separation vociferously with tears and other signs of distress. However, in older children extreme anxiety from brief separations from their parent/s is not developmentally appropriate. Separation anxiety disorder thus becomes detrimental to the child and stressful for the parent. Children with separation anxiety disorder typically cry, scream and cling on to their parent when faced with separation. If they have to leave their home or other familiar places they become tense and fearful, especially if they have to go alone. They miss out on many fun aspects of being a child such as going to parties and being free and having fun, or going for sleepovers. Even within their own homes children with separation anxiety are afraid to be left alone. They often follow their parents around and are reluctant to go to the bathroom or to any other room by themselves. Children with separation anxiety disorder often have significant difficulties sleeping alone. A common problem associated with Separation Anxiety Disorder is school refusal, whereby on most mornings there is an excessive upheaval and fuss to get these children ready, in the car and off to school. Difficulties in this regard are worse on Mondays, after holidays or after a bout of illness which required absence from school. Obsessive Compulsive Disorder (OCD) Children with Obsessive Compulsive Disorder have persistent and recurring thoughts “obsessions” that seem to have an adverse effect on their daily life and generally involve exaggerated and irrational anxiety or fears. The children feel compelled to perform repetitive behaviours, known as “compulsions”, in an attempt to ward off anxiety caused by their obsessive thoughts. Post Traumatic Stress Disorder (PTSD) Post Traumatic Stress Disorder occurs when children experience a physical, environmental or emotional trauma. Therefore, if a child has experienced a crime related trauma, such as being hijacked, experienced a burglary or mugging, or whether they experienced a natural disaster such as a flood, or being in a motor vehicle accident they may develop PTSD. One has to bear in mind though, that at times, what children experience as traumatic may not necessarily be perceived to be traumatic by adults (such as turbulence on an aeroplane) but might be especially upsetting to a child. Consequently, a child may experience the traumatic incident again and again via nightmares, continuously thinking about what happened, or by re-enacting the event when playing. Children with PTSD can experience symptoms of general anxiety such as difficulty sleeping and eating. They also tend to be irritable, avoid reminders of the trauma and are easily startled. Specific Phobias Children with a specific phobia experience intense fear of a specific object or situation (such as spiders, dogs, elevators) which is irrational or unrealistic. Children with these phobias often avoid situations linked to their fear. The most common specific phobia is the fear of animals, (especially dogs), snakes, insects and mice. Panic Disorder Children who suffer from panic attacks experience debilitating bouts of unexpected and recurring panic and fear. Panic Disorder is rare in young children, however it becomes more common among older children and adolescents. Panic attacks are relatively short periods of extreme anxiety. During a panic attack, the young person quickly by terrifying mental and physical sensations. The symptoms are: Pounding heart and/or increased heart rate Sweating Trembling and shaking Chest pain Abdominal discomfort and nausea Sensation of choking Dizziness or feeling “light headed” Feelings of unreality or detached from oneself Fear of losing control or “going crazy” Fear of dying Tingling or feeling numb Even when a child is not in the grip of a panic attack, just the thought that it could possibly happen again can make a child extremely anxious. Panic disorder causes
There are many children incorrectly diagnosed as being either ADHD or as having Oppositional Defiance Disorder who are really just highly sensitive children who are overwhelmed by the rush of sensory input that they’re unable to filter out. I know; I’m one of them. When I’m in a noisy restaurant I can’t block out the background noise, I struggle to hear the people I’m sitting with and I tend to become frustrated and irritable. I don’t like parties and crowds – I prefer one-on-one interactions in open spaces. Picnics are great! I struggle to learn in a group setting, particularly where there are discussions going on while I need to concentrate. I did my degree by correspondence. I’ve learned over the years to manage this. I take time out for myself. I’ve learned breathing and meditation. I know when I need to step away and which events to simply refuse. But I’m an adult and I have a measure of control over where I do and don’t go and what I choose to be involved in. Most kids don’t have this freedom. They don’t get to decide whether to go to school or not, or which social functions their parents attend to stay out of. There aren’t many public places that have quiet corners. Unless a highly sensitive child is lucky enough to have a highly sensitive parent (they usually do have one) they’re likely to feel very misunderstood out there. They struggle to focus not because they’re unable to but because they need a different learning environment. They struggle to control their tempers because they’re totally overwhelmed (I still lose it completely from time to time!). So here are some tools that I have found useful along the way – teach them to your highly sensitive child (in fact, teach them to all your children) – they will help them to cope in times of overwhelm, help them to feel more in control, help them to focus, and help them to feel understood. The Victory Position: Put your arms up in a V, lift your head and eyes up as if you’ve just won the 100m sprint. Studies have shown that holding this position for just 2 minutes can drop your cortisol levels by 25% (see Amy Cuddy’s talk on how your body language shapes who you are: https://www.youtube.com/watch?v=RWZluriQUzE). Cortisol is a stress hormone that affect both how you see yourself and how others see you and can hamper learning and increase aggressive reactivity. If your child feels uncomfortable doing this in public, teach them to find a bathroom or private space they can hide in for 2 minutes until they feel in control again. Look up: Your eyes are connected to your brain and different eye positions are linked to different areas in your brain. Looking down is associated with the emotional centres of the brain and can make you feel worse. Looking up stops the brain connecting with its emotional centres and prevents you from descending into an emotional spiral. This is such a simple tool that can be used anywhere at any time. If you notice your child is becoming overly emotional just click your fingers above their heads and tell them to look up at your hand. Use Parasympathetic Breathing: The way that you breathe will activate either the Sympathetic (Fight or Flight) or the Parasympathetic (Rest and Digest) nervous system. Shallow breathing in the upper chest is associated with stress. Teach your kids that when they feel themselves getting stressed or overwhelmed and on the brink of losing it that they need to double the length of their outbreath. An out breath that is double the length of an in breath forces you to take a very short deep in-breath and then have a slow release. This will kick in the parasympathetic nervous system (acetylcholine) and will calm the sympathetic (adrenaline) and help them to feel calm and will reduce reactivity. A simple way to put this for the little ones is to say that they need to count to ten and breathe. So they breathe in as they count to three, then take a short pause on the number four and then breathe out as they count five, six, seven, eight, nine, ten. Go into the Learning State: This is a mild form of hypnosis (no, you cannot be controlled by anyone else in this state – hypnosis is really a deep form of relaxation) and like the parasympathetic breathing, it tricks the body into believing that you are really relaxed and everything is ok. To do it, raise your eyes up and focus on a spot on the wall above eye level. Once the eyes get tired, expand your vision to the periphery (everything you can see to the left and right while still looking at your spot). Then bring the eyes back down to level, but keep awareness of the periphery. When we are very stressed (being chased by a lion) we have foveal vision – focusing intently on one spot (the lion). But when we are on the patio of our beach house, we expand our vision to take in the entire scenery. So when we activate our peripheral vision it tells our minds that we are on the beach not being chased by a lion and our physiology responds accordingly! This is particularly powerful when used in conjunction with the parasympathetic breathing. Cutting off the sensory overload: Sometimes we really do need to be removed from the excessive stimulus. Teach your kids to recognize their own warning signs and to learn to step away. Go outside, go into a darkened room, use earplugs / headphones with relaxing music. There are some amazing musical tracks that are specifically designed to relax the brain and it may be worth investing in these if they appeal to your child. If you know you are going to be at a highly stimulating event, make sure that your child has quiet time beforehand,
By Marlinie Ramsamy, CEO of FranklinCovey South Africa Our children are growing up in a different world to the one where we, their parents, spent our formative years. Our children are faced with an overwhelming barrage of media that tells good stories and bad, they are under more pressure to perform on more platforms, and the structure of modern families is often more fluid than we were accustomed to. Equipping our children to navigate through their world is one of the best gifts we can give them, and I believe that there are four key tools that will help them identify their best path, and stick to it, no matter what distractions they encounter: confidence, personal resilience, emotional intelligence, self-worth. Confidence Confidence comes from young people being able to ask themselves questions, identify answers, and to have the strength of character to act on those answers. This gives them the tools they need to identify the tasks, opportunities and obstacles ahead of them, and to plan a strategy to address them all. It also allows them to identify which events are part of their concern, giving them the confidence to choose what they need to do, and not be distracted by what is not important. Resilience Resilience in children comes from them having confidence in themselves and in their personal space with their parents and families. They’re confident that the future will be fine, and that their family institution provides a backstop for all their decisions. While much of this may be tacit in a family, it’s worth learning from bigger institutions – i.e. businesses – and taking the time to create a mission statement for the family, with every family member contributing. This ensures that everyone knows where they fit into the family, and what they need to do to support one another, in turn giving everyone the resilience that they will need to face daily challenges. Emotional intelligence Emotional intelligence is being secure in the knowledge of who/whom you are and what you stand for – and it’s not just children and teenagers that need to learn this skill! Parenting requires emotional flexibility and realising that the rules that we grew up with, such as children being seen and not heard, are no longer relevant. Our children have strong opinions that they need the space to vent – and should know how to do it with respect. A society – and a family – with a high level of emotional intelligence knows that everyone has the right to their opinion, but that they also must be cognizant of others’ needs. Simply, they need to learn confidence and assertiveness, without being arrogant. Self-worth Self-worth is a state of mind, and not a competency. It includes being comfortable with what you look like and who you are, and it forms the basis of learning responsibility at every level. This could be for something as basic as understanding a timetable and packing bags accordingly, or it could be responsibility on a deeper level, relating to decisions made, friends chosen, and the nature of social interactions a young person chooses. It also extends to how they manage their time – or at least finding a sensible balance between academic, sporting and leisure activities. These four tools are built in the principles of the 7 Habits of Happy Kids by Sean Covey and Stephen R Covey, which include: Be proactive – because you’re in charge; Begin with the end in mind – have a plan; Put first things first – work first, then play; Think win-win – everyone needs to benefit; Seek first to understand, then to be understood – listen before you talk; Synergise – because together is better; and Sharpen the saw – because balance feels best! Pull out box: How do you open conversations about abstract life skills with children who respond best to tangible stimuli? Create an environment that is safe and open before you start the discussion Maintain constant and open communication Correct behaviour after each incident, rather than collecting a range of wrongs before addressing mistakes Seek mentors or coaches that can help you Use real life examples to illustrate what you’re describing Understand that children might not grasp the concept the first time you discuss it. Acknowledge and recognise the efforts they make to develop life skills Support them in their dreams Don’t try to correct your own life mistakes by forcing lessons you should have learned, on them Separate the issue and the child – for example, say “I’m really upset when you behave this way,” rather than “You have upset me because…”.
Ryan G Edmonds A new year can often bring an anti-climax, as people realise that the problems of the previous year have not yet magically disappeared, and a whole new array of challenges often await them. This is especially true for many teenagers who, along with the pressures of life and school, can easily find themselves swept away in a stream of stress, anxiety, and depression. Data collected in South Africa shows us that every 24 hours in SA there are 22 suicides and over 220 attempted suicides, and that suicide is currently the fastest-growing cause of death in under 18’s. Who, therefore, is at risk for depression? What is the impact on untreated trauma on adolescents, and can such factors get help and support There is a growing awareness in South Africa, and globally, surrounding the issue of teen depression. Having “grown up,” parents and other adults often dismiss the troubles of adolescence as trivial or insignificant. What is vital to remember is that, regardless of whether parents have recently divorced, there was a nasty break-up with a partner, or a failed exam, in the mind of the young adult even the most seemingly ‘insignificant’ event could very often be the tipping point for what has already been a build-up of stress and depression over a period of time. Malcolm Piers* is a 17-year-old living with depression. “No one knew I was depressed. I didn’t even know. All I knew was that I felt empty on the inside; detached. I had no interest in dating or doing the things I once enjoyed. In an attempt to hide the growing ‘darkness’ within me, I would put on a happy face. It wasn’t long before the thought of suicide snuck in. I could have spoken to someone, but who? Who would understand?” Malcolm’s story is an echo for countless voices of sad, confused, frightened teens that feel alone and don’t know where to seek help. Psychiatrist, Prof. Lourens Schlebusch, international authority on stress and suicidal behaviour, has this to say: “In South Africa there is definitely a lack of access to appropriate psychological care for the vast majority of our youth. It is critical to have a thorough understanding of the risk factors and causes of suicidal behaviour in order to deal with them. It is also essential that school children, and students, be trained to identify, and manage, conflict situations and crises that could result in suicidal behaviour. Stress management is particularly important in this respect.” Many schools have wonderful facilities available to teens who seek counselling or guidance. Unfortunately the majority of South African schools do not have such resources. “Regarding child and adolescent mental health policy, introducing a multi-level system (with the first tier incorporating schools) is important,” continues Prof. Schlebusch. “Risk factors in families, children and students need to be identified. Educators should be made aware of suicide risk factors, such as dysfunctional family backgrounds, problematic relationships, changes in living conditions and potential psychopathology in the young.” By doing so, teachers and peers will be better informed as to the signs and symptoms of depression, and the necessary steps to take, therefore preventing young people from perhaps one day attempting (or committing) suicide. A common complaint from the mouths of adolescents with regard to seeking assistance for issues of mental health is a lack of finances – either money is scarce, or teens are afraid to speak to parents about assisting them pay for psychologists etc, as often domestic issues are a part of the problem. The good news is that there are many organizations in South Africa offering assistance to teenagers (and adults) at reduced rates, or free of charge. One such organization is the South African Depression and Anxiety Group (SADAG). SADAG offers callers free telephonic counselling, and referral, for all mental health issues. Once a counsellor knows the problem, the caller can be referred to the most affordable (very often ‘free-of-charge’) means of assistance. By calling 0800 21 22 23 between 8am and 8 pm seven days a week, they will find a counsellor on duty. Many youth prefer a sms service and can get help on 31393. One of the most important structures for assisting depressed, or suicidal, teens involves strong support from family and/or friends. If a person is fortunate enough to have strong support systems, it is helpful to speak to those who might be able to offer guidance or advice – even just a willing, caring ear. Many teenagers have a friend who might see the signs of depression (such as a lack of interest in pleasurable activities) and attempt to assist by encouraging open communication. Friends should remember that they aren’t doctors or mental health professionals, and therefore need not panic about having to “fix” a depressed loved-one’s problems. However, simply by being strong support, friends and family give powerful support for a person who, on the inside, feels isolated and alone. A FEW SIGNS OF TEEN DEPRESSION: Lack of energy, motivation, constant tiredness Anger, aggression, sadness, guilt, fear Feelings of hopelessness or helplessness Drop in marks or sport performance Ageneral ‘change’ in character (can be subtle) For more information on teens and depression, if you yourself suffer, or know someone who is displaying the warning signs of depression or suicide, please call SADAG (toll-free from a landline) on 0800 21 22 23, join our Facebook page ‘The South African Depression and Anxiety Group’ , or visit the SADAG website www.sadag.org
‘Cravings’ are often the cause of overindulging and cheating on everyday healthy eating that contributes to weight gain. But…did you know that your ‘craving’ could be the cause of a deficiency in your diet or your body telling you that it needs a certain nutrient. Continue reading, if you want to know which nutrients you really need to nip those ‘cravings’ in the bud. Craving this…. Means you may be missing this… General overeating The science behind overeating, hunger and cravings is vast and can easily fill a book. We overeat for many reasons — hunger (the rumbling in your stomach) and appetite, of course — but also when we are tired or to celebrate, to be social, to soothe and to relieve boredom. However, a lack of silicon (found in nuts and seeds), tryptophan (found in cottage cheese, raisins, sweet potato and spinach) and tyrosine (present in orange, red, green fruits and vegetables, Vitamin C supplement) could also contribute to overeating. If you ‘crave’ the following foods, it could be your body telling you what you really need. Hormones and cravings As many as 70% of women suffer from PMS-related food cravings, bloating, fatigue, sleep disturbances, mood swings and irritability – any of which have the potential to sabotage a healthy diet. First, you have food cravings, usually for sweet, starchy foods with an underlay of fat, like chocolate ice cream. And then, your bad mood makes you say, ‘To hell with it!’ You lose your willpower to exercise and any control over what you are eating. What do we eat when those cravings hit? Chocolate is no. 1 on the hit parade, followed generally by other sweets. Salty foods, particularly chips, are a distant third. The hormonal ebbs and spikes that occur throughout a woman’s cycle are the major culprits in PMS. Cravings during PMS could further be exacerbated by a deficiency in zinc! Cravings, foods and moods Food also influences our mood and mood influences our food choices or could be the cause of you succumbing to that ‘craving’. If you find that your mood changes after meals and snacks, it may be that you’re lacking the nutrients that can help promote good mental health. Anxiety is often due to a deficiency of folic acid and magnesium. Folic acid can be found in foods such as meat, spinach, beetroot and asparagus. Depression could be made worse if your diet is lacking in vitamin B6 and B3 found in lean meat, oily fish (salmon, trout, tuna), whole grains, some fruits and vegetables as well as avocado. If poor concentration & attention is a problem then you need omega-3 fats and Vitamin B1 found in pork, seafood, whole grains, seeds and most vegetables. Insulin: Fuel for cravings Insulin resistance is a condition in which the body produces insulin but the body’s cells do not use the insulin properly. Insulin helps cells use blood glucose for energy. After you eat breakfast, lunch, or dinner, insulin is released into the bloodstream. Insulin’s job is to give muscles and organs permission to access sugar in the bloodstream. When people are insulin resistant, their muscle, fat and liver cells do not respond properly to insulin. As a result, their bodies need more insulin to help glucose enter cells. The pancreas tries to keep up with this increased demand for insulin by producing more. When there is too much insulin present, it contributes to sugar cravings as well as the “mid-afternoon lows.” Eventually, those sugar cravings lead to weight gain if we give in. Insulin resistance increases the risk of developing pre-diabetes, type 2 diabetes and cardiovascular disease. A person is classified as being insulin resistant if their middle circumference is >88cm (women) and >102cm (men). So get those measuring tapes out……or alternatively your Dietitian would be able to arrange for the necessary blood tests to be performed to determine if you are insulin resistant. Insulin resistance is a major global health concern that proves to be difficult to combat. Are you a victim? Tips on controlling those nasty cravings Have regular meals as well as snacks and DON’T skip meals. This will help maintain healthy blood sugar levels and prevent cravings. Limit starchy carbohydrates intake to meal times only and choose Low Glycemic Index starches. NO Starchy carbohydrate snacks – rather choose lean protein e.g. biltong, a small portion of nuts or yoghurt Exclude refined sugar like jelly, sweets or biscuits – this will only make the cravings worse! Know your metabolic rate: use it as an indication of the total carbohydrates that you need (and are allowed to eat) in a day –Your dietitian would be able to measure this for you. Have yourself checked out! Our dietitian’s take a complete diet history, assess your diet and establish which nutrients you are lacking in. Anél, Caryn or Sanmare can then advise you on how to make the necessary dietary changes to ensure a nutritionally balanced diet. If you are concerned about the nutritional adequacy of your diet, then make use of a good quality, comprehensive multi-vitamin/mineral supplement. Ask your dietitian for advice. Craving sugar and carbohydrates? Then consider using a chromium supplement. Chromium helps to maintain blood-sugar levels, by assisting insulin to do its job and keep the blood-sugar levels even which reduces sugar cravings. You require 200 mcg Chromium, twice a day, for control of cravings. Some forms of chromium may be toxic – so make sure you use the correct supplement. Discuss this with your dietitian, otherwise come and have a look at the practice where we stock the correct brands of chromium. Brushing your teeth is a tactic to help avoid late night snacking, which is mainly something that’s habitual. Many times when we eat late at night, it’s by force of habit, not because we are really ‘craving’ or hungry. Another tactic is to avoid the kitchen after a certain time at night, say 8pm. Many of us go in the kitchen like mindless zombies looking for stuff to munch on, so this “no kitchen re-entry” rule
Solving a complex problem at work, finally achieving a personal goal is nothing compared to your child finishing a whole plate of food. Isn’t it amazing that no matter how big your accomplishments in your day, NOTHING, absolutely nothing compares to the satisfaction you get watching your toddler successfully finish a meal. You can sleep peacefully know your baby has eaten ‘well’! Having a fussy eater is more common than you may think. While some babies eat almost anything they can get their little hands on, other babies are a lot pickier. Some fussy eaters are simply trying to express their independence with a say in what, when, where and how they eat. Others just need some coaxing, distraction and gentle encouragement. Perhaps your family dinner table has become a battleground? Then it is time to take the stress out of mealtimes with your toddler and child, end the arguments over food, and feed your fussy eaters. There is nothing like a food battle to cause stress and anxiety in parents – take heart and remember fussy eating isn’t just common, it’s normal! Understanding your child A classic time for problems to arise is when your baby is 12 months old. As a child is more aware of the world his natural instincts make him more suspicious of new foods. Nature’s way of protecting us from eating food that is potentially harmful. If you’re one of the lucky parents that sailed through weaning, another common time for problems to arise is during the challenging 2’s. Having lulled you into a false sense of security, your toddler could wake one morning with dietary requirements that even a top chef would struggle to meet. Children’s appetites are affected by growth cycles and they have different taste preferences to adults. You will encourage her appetite to work properly if you give her more when she’s hungry and let her eat less when she’s not interested. Growth slows down and appetites fluctuate between one and five years of age. Studies have shown that most children get plenty to eat even if it seems like they are barely eating at all. Try looking at mealtimes from a child’s perspective. Toddlers have a different agenda: from their point of view, eating is a waste of their playing time, and if we make mealtimes boring by nagging, it’s even worse. Some practical tips Here are some tips to help your little fussy eater learn to eat better, while giving you some peace of mind. Put your mind at rest: If you are concerned about the health of your child, take her for a check up at the doctor to rule out any potential health problems. Keep a food diary for 2 weeks and record EVERYTHING that she eats and drinks (include quantities). You can then get this assessed by a health professional to assess adequate nutritional intake. Give an appropriate vitamin & mineral supplement during the fussy eating phase. Stay off the battle field: Remember picky eating can also be a child’s way of asserting his independence and may have less to do with the actual food than his need to push the limits of your authority and assert some control over his life. This is why pressurizing a child to eat often back fires and you become a ‘casualty of war’. Wean at the appropriate age Weaning late has shown some link to fussing eating. Parents who delay introducing their babies to chewy food and a variety of tastes could find their babies grow up developing food fads. A recent study showed that babies should be introduced to a more varied diet between the ages of 6 to 9 months to decrease the risk of becoming fussy eaters. Babies learning to eat will spit food out, and this is more than likely due to a ‘tongue-reflex’ action than a sign that your baby doesn’t like the food. Keep trying with that food and soon he will get used to it and swallow. Fun food presentation Sandwiches cut into moon shapes, cracker with a smiley face, carrot sticks as soldiers and apple boats can make food presentation more enticing Presenting meals as a smorgasbord from which they can pick and choose from a variety of colours, shapes and textures. Toddlers and young children prefer foods that are identifiable and not one big mush. Using a compartmentalized plate that prevents different foods from touching is a great help. Make mealtimes fun and relaxed Use it as an extension of playtime and time when you and your baby can bond uninterrupted (no cell phone calls or sms’s !!!). Do puzzles, read a book, tell a story. Educate Talk about the food and its value in simple terms. E.g. this piece of chicken will help your muscles grow strong like daddy (or superman!!) and this carrot will give you beautiful eyes like Cinderella! Involve your child in food preparation By involving your child they will be likely to eat what THEY have made and may eat a bit while preparing their meal. Empower your child in decision making Allow your toddler to choose between two food options. Children are more likely to eat food they have chosen for themselves. Serve simple, easy to prepare meals. There is nothing more demoralizing than spending ages cooking a gourmet meal for your baby, who after the first spoonful turns her head away. Prepare easy meals that you know your child likes and should they refuse the food, offer one alternative that is a sure win e.g. Yogurt. Milk intake By the age of one, babies need drink only 500ml of milk daily. Most babies can go onto cow’s milk from one years of age unless health reasons dictate otherwise. Do not substitute milk for meals Social eating People are social beings as are our children. Nothing makes a toddler want his food more than having another toddler after his food. Invite a friend over who has a good appetite and watch how
