Category: Lifestyle

health goals

Setting realistic fitness and health goals

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Here are eight essential fitness tips to help you stay on track with your health goals.

A new year stirs most people to feel inspired to change their fitness and health routines positively.

But while motivation runs high, it’s easy to set too ambitious goals, which can lead to burnout and frustration. Every year, millions set out to improve their health—whether to lose weight, build muscle, eat better, or boost mental wellness.

Unfortunately, goals might be abandoned very soon after starting, often because the targets weren’t realistic.

Starting with small, manageable steps can make a huge difference. Instead of aiming for quick fixes, setting achievable goals can help build a long-lasting commitment to health, reducing the chances of burnout, injuries, and disappointment.

Start with daily movement

Starting with daily movement is a great, manageable way to boost your health and energy. Instead of diving into intense workouts right away, aim for 20 to 30 minutes of activity each day. This could be a brisk walk or a run around the block, anything that gets you moving and your heart rate up. By committing to a small, achievable amount of movement, you’ll build a habit without feeling overwhelmed.

Focus on nutritional balance

 Focus on balanced nutrition by including foods that offer essential nutrients, vitamins, and minerals. Instead of following strict rules or eliminating food groups, aim to enjoy a mix of veggies, fruits, lean proteins, and whole grains, with room for occasional treats.

Sleep schedule

Having a regular sleep schedule is key to recovery and feeling your best. Quality sleep helps your body repair muscles, restore energy, and balance essential hormones, supporting physical and mental health. Try going to bed and waking up simultaneously every day to create a healthy routine.

Prioritise daily hydration

Prioritising drinking water throughout the day is vital for your overall health and energy levels. Water supports nearly every function in the body, from maintaining healthy skin to aiding digestion, regulating body temperature, and keeping joints lubricated. Even mild dehydration can cause fatigue, headaches, and difficulty concentrating, impacting productivity and mood. Aim to drink water consistently rather than trying to catch up all at once.

Break down goals

Big goals become more achievable when broken into smaller, manageable steps. For instance, if you aim to lose 10 kilos or build muscle, try setting monthly or weekly milestones instead. This approach helps keep you motivated and on track.

Track progress

Tracking your progress is a great way to stay motivated and accountable. Simple tools, such as a fitness app or a journal, can help you spot patterns, celebrate small wins, and see where you can improve.

Support 

Having support from friends or family can make a big difference. Whether it’s a workout friend or a nutrition coach, sharing goals and progress with someone adds motivation and keeps you on track. 

Practise patience 

Achieving fitness and health goals is a marathon, not a sprint. Embracing patience allows you to enjoy the journey and focus on gradual improvements.

Go achieve your health goals 

Setting realistic health goals helps build lasting habits. Taking it step by step prevents burnout and ensures real progress. Remember, even small changes count and deserve celebration!

Focus on goals that fit your lifestyle and support your body and mind. Proper fitness is about steady progress, not quick fixes—embrace a patient approach.

This article is attributed to Affinity Health. 

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Green therapy

Green therapy

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We learn how green therapy boosts mental health.

Exploring the healing power of green therapy (nature), whether through the tranquillity of a garden or the presence of plants in your home has many benefits. Whether you’re gardening or tending to indoor plants, caring for living things can serve as a powerful reminder of the care you need to show yourself.

A time for personal growth and mental clarity

Green therapy provides a direct link between your environment and your mental health, offering both peace and purpose.

“Spring is an ideal time to reflect on your mental health,” says Kgomotso Sebeela, Mental Health Professional and Specialist Wellness Counsellor at Kena Health. “Whether it’s by working in a garden or nurturing plants indoors, plants play a crucial role in creating environments that nurture mental resilience, encourage mindfulness, and an appreciation for slow, steady growth—all qualities that are essential for mental well-being.”

Outdoor gardening offers an opportunity to engage with the earth, physically grounding you while reducing anxiety. “Digging into soil, planting seeds, and watching them grow can be incredibly therapeutic,” says Kgomotso.

She adds that spending time outdoors also increases exposure to sunlight, boosting mood and improving overall mental health. On the other hand, the care of bonsais and succulents indoors brings nature into your personal spaces, encouraging mindfulness with every watering or trimming.

Green therapy benefits: indoors and outdoors

In 2023, the University of Reading conducted a study with the Royal Horticultural Society to investigate the psychological responses to house plants. The study concluded that plants with lush green leaves, high leaf areas and dense canopies are likely to give the biggest boost to your well-being. In addition, research from Japan also found that the presence of leafy plants can enhance creativity in workplace tasks.

The act of nurturing a plant, big or small, can create a sense of routine and purpose, offering a meaningful connection to nature. “Caring for plants gives you a much-needed break from the pressures of modern life,” explains Kgomotso. “Tending to them helps you slow down and centre your thoughts.”

The outdoors also helps engage all your senses. The sound of birds, the smell of flowers, the feeling of soil—each sensory experience promoting mindfulness. Being indoors also offers a similar sense of tranquillity, providing a rewarding routine that fosters a sense of achievement and purpose.

The mindful practice of gardening

Gardening, whether outdoors or indoors, encourages you to slow down, focus on the moment, and immerse yourself in the simple act of nurturing life.

“The process of caring for plants encourages you to be present, to pay attention to details, and to appreciate small moments of progress,” says Kgomosto. “Our team of therapists and mental health counsellors at Kena Health often advise patients to incorporate greenery and plant life into their homes as a way to boost mental wellness – it makes a world of difference.”

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salad

Is your salad even healthy?

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Estée van Lingen explores the hidden truths behind your greens and what can make a healthy salad become a dietary disaster.

Listen to this article below or wherever you get your podcasts or visit our playlist.

Salads are often considered the epitome of healthy eating. Whether you’re trying to lose weight, boost your nutrient intake, or adopt a more plant-based diet, salads seem like the perfect choice.

However, not all salads are as healthy as they seem. Despite being packed with leafy greens, they can quickly become energy dense or nutrient-deficient due to common add-ons and poor ingredient choices. So, is your salad really as healthy as you think?

  1. The base: Choose your greens wisely

The foundation of any salad is the greens. Leafy greens are rich in vitamins, minerals, and fibre. However, the type of green you choose makes a difference in your salad’s nutritional value.

Dark leafy greens like spinach, baby spinach or kale are packed with nutrients like vitamin C, vitamin K, and iron. On the other hand, iceberg lettuce, while low in kilojoules, offers little nutritional value compared to these nutrient-dense options.

Many pre-made salad kits may use iceberg lettuce as a base, which can lead to a false sense of nutritional security. For a truly healthy salad, opt for a variety of dark, leafy greens.

Mixing different types of greens, such as romaine, Swiss chard, and baby spinach, can enhance both flavour and nutritional diversity.

  1. Protein add-ons

Adding protein to your salad is a great way to make it more filling and balanced, but the type and preparation of protein matters. Grilled chicken, hard-boiled eggs, beans, and tofu are healthy protein options that provide necessary nutrients without excessive kilojoules or unhealthy fats.

However, many people opt for processed meats like bacon bits, fried chicken strips, or deli meats, which can increase sodium, fat, and preservatives in your salad. Additionally, adding high-fat cheeses like cheddar or blue cheese may add unnecessary saturated fats and kilojoules.

If you’re looking for a plant-based protein, chickpeas, lentils, and quinoa are excellent choices that bring both protein and fibre to the table.

When choosing proteins for your salad, focus on whole, minimally processed options, and avoid those that are breaded, fried, or heavily processed.

  1. Watch out for dressings

One of the biggest culprits in turning a healthy salad into an energy bomb is the dressing. Creamy dressings, such as Ranch, Caesar, and Blue cheese are typically high in fat, kilojoules, and added sugars. A seemingly small portion can add hundreds of kilojoules to your salad.

Even vinaigrettes, which are often perceived as healthier, can contain added sugars and preservatives.

The best approach is to make your own dressing using simple ingredients like olive oil, vinegar, lemon juice, and herbs. Olive oil provides healthy fats, while vinegar and lemon juice add flavour without the extra kilojoules.

If you prefer store-bought options, look for dressings with simple ingredients, minimal sugar, and healthy fats. Be mindful of portion sizes (especially when using oils e.g. olive oil); a little dressing can go a long way.

  1. Be cautious with toppings

Toppings can take your salad from healthy to indulgent quickly. Croutons, fried onions, candied nuts, and tortilla strips may add crunch and flavour, but they also come with unhealthy fats, refined carbs, and sugar. These additions can significantly increase your salad’s kilojoule count without providing much nutritional value.

Instead, opt for nutrient-dense toppings that still provide texture and flavour. Seeds like sunflower or pumpkin seeds add healthy fats, protein, and a satisfying crunch. Nuts like almonds and walnuts are also great but stick to raw or dry-roasted varieties to avoid added oils or sugars. Fresh fruits, such as berries or apple slices, can also add natural sweetness without the sugar spike of dried fruits or sweetened toppings.

While avocado can also be a healthy topping, it still remains a fat and the portion needs to be controlled.

  1. Portion control: Bigger isn’t always better

Salads are often viewed as free foods because of their low-kilojoule content. However, this perception can lead to overeating. If you’re adding energy-dense ingredients like cheese, nuts, and dressing, even a salad can surpass your daily kilojoule needs.

Healthy options can also include adding butternut, corn, baby potatoes, or grains into the salad and in these cases, portions need to be monitored even more so.

Being mindful of portion sizes is crucial. Stick to moderate amounts of high-kilojoule ingredients and make your salad filling by focusing on vegetables, lean proteins, and fibre-rich grains. A well-proportioned salad should leave you satisfied but not stuffed.

  1. Nutrient balance: More than just greens

A healthy salad is more than just a bowl of greens. To create a balanced meal, make sure your salad includes a good mix of macronutrients (protein, fats, and carbohydrates) and micronutrients (vitamins and minerals).

Vegetables like bell peppers, carrots, cucumbers, beetroot and tomatoes add colour, crunch, and vitamins, while whole grains like quinoa or barley provide fibre and energy-sustaining carbohydrates.

Pasta and potato salads are not real salads but just another form of a starch-based dish. So, don’t eat a whole plate of potato salad and say you had your salad for the day.

Healthy fats from sources like avocado, nuts, or olive oil help with nutrient absorption and provide satiety. By including a variety of colours and food groups, you can ensure your salad is both nutritious and satisfying.

Not all salads are created equal

While the idea of eating a salad may sound inherently healthy, it’s essential to be mindful of the ingredients and portions you choose. Rather make your own salads compared to buying ready-made salads. Start with a base of nutrient-dense greens, opt for lean proteins and healthy fats, and be cautious with dressings and toppings.

With thoughtful ingredient choices, your salad can be the nutrient-packed, wholesome meal it’s meant to be—without hidden kilojoules and unhealthy surprises. Remember, a healthy salad is all about balance and moderation. By making smart choices, you can ensure that your salad truly supports your health goals.

Estée van Lingen is a registered dietitian practicing in Randburg and Fourways, Gauteng. She has been in private practice since 2014 and is registered with the HPCSA as well as ADSA and served on the ADSA Gauteng South Committee for 2020 – 2022.

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Estée van Lingen is a registered dietitian practicing in Randburg and Fourways, Gauteng. She has been in private practice since 2014 and is registered with the HPCSA as well as ADSA and served on the ADSA Gauteng South Committee for 2020 – 2022.

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year-end stress

Coping with year-end stress

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We look at the importance of mental health and ways to cope with year-end stress.

How stress impacts your health

First, the good news: not all stress is bad. Short bursts of stress can improve your focus and motivate you. Studies even suggest short-term stress can increase immunity.

However, when stress lingers for too long, it can be problematic.

Chronic stress elevates cortisol levels, which keeps your body on continual alert. Over time, this can increase your risk of health issues, including anxiety, depression, digestive disorders, and heart-related illnesses, such as high blood pressure, heart disease, and stroke.

Practical tips to help you handle end-of-year stress

  • Share your thoughts and feelings

Are you feeling anxious, overwhelmed, or just plain exhausted? Chatting with a friend, family member, or professional can help you release tension and see the situation more clearly. 

  • Organise and plan ahead

The end of the year often brings a frantic rush to wrap up last-minute projects and work assignments before the holidays hit. A lack of preparation is usually a significant stress trigger, especially around the end of the year. Making to-do lists is an easy way to stay on top of tasks. Prioritise what needs to be done based on deadlines or importance. Once a task has been completed, tick it off the list and move on to the next task.

  • Draw up a budget

Buying gifts, hosting parties, and booking holiday trips can quickly add up, leaving your wallet empty and your stress levels sky-high. Maintaining a budget and monitoring your everyday expenditures can help you manage your money and reduce stress.

  • Find time for yourself

Self-care is essential to managing stress better. Self-care looks different for everyone. Maybe for you, it’s starting the day with a few minutes of deep breathing exercises. Or perhaps it’s taking a quiet walk during your lunch break, reading a book, or rolling out a yoga mat.

  • Stay connected with loved ones (but set boundaries)

Feeling isolated is typical this time of year, especially if you’re away from loved ones. A short phone call or video chat can improve your spirits and remind you that you are not alone.

That said, not every family gathering brings comfort. If certain relatives tend to stir up more stress than joy, saying no to an invite is okay or limiting your time with them is okay.

  • Accept that life is unpredictable

No matter how much we plan, life is unpredictable. The sooner we accept that things won’t always go as we had hoped, the less stressed we’ll be when they inevitably don’t.  

Your mental health is important

As the year winds down, prioritising your mental health is as important, if not more important, than finishing work projects or checking off holiday to-dos. Planning, managing your budget, talking about your feelings, and relaxing can help reduce end-of-year stress. For more ways to promote mental well-being, click here.  

This article is attributed to Affinity Health.

Pleasure practices

Pleasure practices

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Ever wondered how pleasure practices could enrich your life? Veronica Tift tells us more.

Listen to this article below or wherever you get your podcasts or visit our playlist.

The phrase, “Stop and smell the roses”, is really about pleasure. What if instead of just smelling the roses, walking up to a vibrant red rose, lifting it to your nose, feeling its soft, velvety petals brush against your skin.

As you breathe in deeply, the scent unfolds slowly, like a warm invitation to stay a little longer. The smell is gentle and earthy, in this quiet moment, the rose’s scent wraps around you, grounding you in the present while carrying a soft touch of romance and remembrance. This is a moment of pleasure, that would only take you a minute.

A published study in The Journal of Alternative and Complementary Medicine concluded that olfactory stimulation (the olfactory nerve detecting an odour or being stimulated by it) by fresh rose flowers induced physiological and psychological relaxation. There are loads more studies that showed similar benefits.

Taking pleasure in stopping and smelling the roses can improve your physical and mental health. By adding this pleasure practice whether it be smelling a plant in your garden or buying a bunch of flowers and dedicating each morning to stop and smell the roses can make all the difference to your well-being.

What is pleasure?

Pleasure is not only found in doing things that you like, but in things that you do every day that maybe you don’t realise. It’s when you bring presence to them and savouring those moments.

Pleasure is not the dirty word that some have come to understand it as. With phrases like, “Chocolate is my guilty pleasure” and “Nothing will bring more pain than too much pleasure”, no wonder there are such mixed messages around pleasure.

While this might sound a little unconventional, pleasure isn’t about being indulgent. Pleasure is about really living a more meaningful life with intention and presence. When you find something that you really enjoy and then do it often, it has benefit on the physical, mental, and spiritual. In a society that often glorifies being constantly busy, prioritising pleasure can be a way to more balance and finding an appreciation in life.

Building a pleasure practice is not as hard as it sounds, even if you are new to the world of pleasure. It entails taking time for hobbies, enjoying nature or spending time with people that you really enjoy. When you actively schedule time for pleasure, you are investing in yourself and a healthier state of mind. Pleasure allows space for you to thrive and not just stay in survival.

Your pleasure practice list

Now we all have our own pleasure list, so I encourage you to sit down and write five things you can do daily that are pleasurable and then a list of five things that you can do that will bring you pleasure during the year.

Your list could look a lot like mine: morning coffee and Instagram in bed. The weekend is my best time to do this; wake up in the morning with nothing to rush to, for at least the first 30 minutes of my day, and while waiting 90 minutes before that morning caffeine, I don’t let that ruin the pleasure of my delicious coffee and uninterrupted online scrolling.

I take my time when I take a sip of my wonderful coffee. I let it linger in my mouth for a few seconds before swallowing and take a deep breath savouring the taste. When I resume my social media binge, its free from guilt. It’s about the intention, presence, and allowing the pleasure to be part of my experience.

Other examples of daily pleasure could be: your morning coffee; savouring that piece of fruit after dinner; not mindless eating in front of the TV; connecting with a friend; a reflexology or massage session; an exercise that is fun and take the time to enjoy it.

Small steps for big change can be so possible. Set a reminder on your phone, add the time for pleasure into your calendar, tell a friend what your pleasure practice will be and then do it. Talk to your partner or friends about holding each other accountable with finding a pleasure practice in the day and then spend time sharing your experience with each other.

Find out what pleasure means to you

Explore what pleasure means to you; it’s so personal. Maybe even see a coach or therapist to uncover truths around why pleasure could be hard for you. Pleasure is really each and every person’s birth right and the power in finding that pleasure in every day can really change your life.

References

https://pubmed.ncbi.nlm.nih.gov/25055057/

Veronica Tift is a therapeutic reflexologist, registered with the AHPCSA, based in Benoni. She continues to grow her knowledge through attending international and local courses on various subjects related to reflexology. Veronica has a special interest in working with couples struggling with infertility.

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Veronica Tift is a therapeutic reflexologist and a qualified love, sex and relationship coach, based in Benoni. She continues to grow her knowledge through attending international and local courses on various subjects related to reflexology. Veronica has a special interest in working with couples struggling with infertility.

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morning walk

The power of the morning walk

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Christine Manga is out to persuade all of us to start our day with a morning walk.

Listen to this article below or wherever you get your podcasts or visit our playlist.

That’s it, a morning walk! We are not all fond of exercise, let alone first thing in the morning. Thing is, it comes with a host of health benefits both mental and physical.

The World Health Organisation (WHO) recommend 150 – 300 minutes of moderate activity per week. This can be broken into short daily sessions. Aiming for 30 minutes daily for five days a week is a good starting point. WHO does state that if this is not possible, any physical activity is better than nothing. All activity counts.

Benefits of a morning walk

  • It improves insulin sensitivity which is usually worst in the morning. The more insulin sensitive your body is, the better the glucose regulation will be during the day.
  • Walking increases energy levels and wakefulness, clearing the mind and setting a positive tone for the day. It assists in increasing endorphins, the feel-good hormone, reducing stress, which is another benefit as stress causes an increase in blood glucose levels and blood pressure.
  • Many people with diabetes also have hypertension. A morning blood pressure surge between 6 – 10am is common. This surge may be worse for people with hypertension, cardiovascular disease, diabetes, kidney disease, and sleep disorders. The circadian cycle, hormonal changes, sleep quality, and sympathetic activity are all causes of the surge. Walking in the morning can negate this surge. Walking increases the pulse and lowers blood pressure, improves blood circulation and can help to lower cholesterol levels.
  • Bone density decreases as we age. Exercise slows and prevents this. Walking is a weight bearing exercise improving muscle strength, balance and coordination, resulting in a reduction in fall risk.
  • Regular walking assists in weight management, maintaining and sometimes lowering weight.
  • Regular walking has been strongly linked to an improvement in cognitive function, such as enhanced problem-solving skills, memory and attention from the increased blood flow to the brain. As little as 3 800 steps daily saw a 25% risk reduction of developing dementia. This is especially beneficial as Type 2 diabetes has been shown to be an independent risk factor for developing dementia and Alzheimer’s.

Wake up and overcome the challenges

Walking in the morning can be a real challenge. Firstly, getting up can be difficult, well at least for some of us. Pressing snooze on the alarm is one of the easiest things to do. Not being accountable makes the snooze button even more tempting to press. Often morning stiffness is present, it is normal after periods of rest. In the older population, it can be osteoarthritis, further discouraging walking.

So, there are challenges but there are also solutions.

  1. Start off by putting your alarm out of reach, forcing you to get up to switch it off; you are then already up.
  2. Find a walking partner or group. Being accountable drives you to attend, knowing someone is waiting for you. Walking with others helps to pass time quickly.
  3. If you prefer to walk alone this can be your quiet time or time to listen to audio books or podcasts. Just be sure to be aware of your safety and surroundings.
  4. To alleviate the morning stiffness, start with gentle stretching or a warm bath. Dress weather appropriately.

The cheap ticket to health

Walking is cheap and easily accessible, enabling most people regardless of their age, gender and fitness level to take part. It has a low risk of injury compared to running and is an easy activity to sustain. Some people may migrate from a walk to a jog to an eventual run. This is not necessary as the benefits of walking are as great as running but without the impact on knees, hips, and ankles.

Walking should be done briskly to increase the heart rate. Power walking is a special walking style that is much faster regular walking. This allows you to gain walking benefits in a shorter time.

The daily ten thousand steps was advised for health benefits, but this number is being reviewed and seems to be getting lower with one study citing 4 000 steps as sufficient to improve health and reduce premature death from all causes.

Step counters are becoming cheaper and are also becoming a standard feature on most cell phones, allowing you to record and improve your stats.

If it’s not possible to harness the power of a morning walk, doing it later in the day will still have benefits. The secret is to be regular.

Christine Manga (Post Grad Dip Diabetes and Msc Diabetes) is a professional nurse and a diabetes nurse educator. She has worked with Dr Angela Murphy at CDE Centre, Sunward Park since 2012.

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Christine Manga (Post Grad Dip Diabetes and Msc Diabetes) is a professional nurse and a diabetes nurse educator. She has worked with Dr Angela Murphy at CDE Centre, Sunward Park since 2012.

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sleep

How sleep and the metabolic system work together

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Sheradin Williamson, a diabetes specialist nurse, explains the science of how sleep and the metabolic system work together.

Listen to this article below or wherever you get your podcasts or visit our playlist.

Sleep is a basic human need, just like eating, drinking, and breathing. According to The Centers for Disease Control and Prevention Centre about one in three adults in the USA aren’t getting enough rest or sleep every day.

Your life is organised around 24-hour rhythms of day- and night-time activities and when you don’t sleep properly that can lead to poor health.

When you don’t sleep, you lose the rest and digest phase and the fight and flightstate continues when you’re awake. Timing of sleep is controlled by your circadian clock, which causes lows and highs of wakefulness and sleepiness throughout the day.

Most adults feel tired between 2 – 4am and between 1 – 3pm. Your body’s internal clock is controlled by the suprachiasmatic nucleus – SCN. The SCN is sensitive to light and dark and triggers the release of cortisol and other hormones to wake you up. When darkness comes your SCN releases melatonin to help you sleep.

Causes of sleep disruptions

  • Attending to crying children
  • Alarms, strange noises
  • Fear of attacks, feeling unsafe, living in dangerous area
  • Shift work
  • Sleep apnoea
  • Lights from electronic devices
  • In people living with diabetes, it might be the fear of having a hypo during the night or increased urination

The effects of lack of sleep

Sleep deficiency is linked to a number of chronic health problems.

  • Impairs metabolism – Metabolism is a biochemical process that involves two activities that go on at the same time: building up body tissues and energy stores (anabolism) and breaking down body tissues and energy stores to get more fuel for body functions (catabolism).
  • Sleep loss can affect metabolic functions of storing carbohydrates and regulating hormones, like thyroid-stimulating hormone which is lower when sleep-deprived and cortisol levels which are higher. This can induce insulin resistance.
  • Increases risk of cardiovascular diseases.
  • Triggers physiological and hormonal changes that increase blood pressure and inflammation.
  • Can potentially trigger a build-up of plaques, which can cause heart attack or stroke.
  • Sleeps affects your weight by controlling hunger hormones, ghrelin (increases appetite) and leptin (increases sense of fullness). Lack of sleep increases ghrelin and supresses leptin so short sleepers may feel hungrier and eat more unhealthy foods.

Sleep is important

While you sleep, your breathing slows down, your heart rate and blood pressure drops, muscle activity drops, your brain clears out toxins, which can cause neurogenerative diseases. Your metabolism slows down by 15%. Sleep is needed to restore cells and shouldn’t be a luxury, it’s needed to restore bodily functions.

Sleep hygiene tips

The Mayo Clinic suggests:

  • Sticking to a sleep schedule. Most adults need six to eight hours of sleep a night.
  • Pay attention to what you eat and drink before bedtime. Do not go to bed on a full or empty stomach. Pay attention to your intake of caffeine, alcohol, and nicotine intake.
  • Stress management.
  • Including physical activity into your daily activities.
  • Limit daytime naps unless you are a shift worker.
  • Create a restful sleeping environment. Dark room, avoid light-emitting screens; consider ear plugs.

People living with diabetes or parents of young children living with diabetes could be finding it a challenge to sleep uninterrupted due to hypo or hyperglycaemia, please speak to your diabetes educator or doctor.

If you’re waking up feeling unrested, ask your sleeping partner about your snoring and breathing patterns. You might want to speak to your doctor about conducting sleep studies.

Sheradin Williamson is a diabetes specialist nurse in private practice in Gqeberha, Eastern Cape. She has been working in the field of diabetes for 29 years and has had the privilege of working with and learning so much from people who are living with diabetes.

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Sheradin Williamson is a diabetes specialist nurse in private practice in Gqeberha, Eastern Cape. She has been working in the field of diabetes for 29 years and has had the privilege of working with and learning so much from people who are living with diabetes.

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Norflex Adventure Guide

Find your next adventure

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With the new season upon us, we are so excited to share the Norflex Adventure Guide to help you find your next adventure.

Being active is important not only for physical well-being but for mental health too. Research has shown that exercising especially outdoors has additional benefits. These include helping people to find and maintain regular physical activity. Plus, these types of activities often appeal to a broad array of people with different fitness levels and are also often very cost-effective.1

Whether you want to hike a breath-taking new route; experience the thrill of running a new scenic trail; push yourself to pedal a different terrain; or find a spot for a swim or a walk, the Norflex Adventure Guide is your go-to for all things excitement and an invitation to discover where to unlock more outdoor fitness and adventure opportunities.

About The Norflex Adventure Guide

The Norflex Guide is a user-friendly website that showcases many of the fun hikes, runs and swims across South Africa. Search for the adventure of choice anywhere in the country, whether you prefer an easy, moderate or hard workout, with fun being an option too.

You can let them know which adventures you tried, and which ones you want them to include, by liking their page and sending them a message on Facebook.

The Norflex Adventure Guide is also a useful resource to find a local parkrun, whether you’re looking at a location close to where you live or want to join others when you’re travelling. The parkrun is a weekly event, usually held on a Saturday, that invites people of any fitness level to walk, jog or run 5km, with runs taking place in over 210 venues around the country.2

Go to thenorflexguide.co.za to find your next adventure and don’t forget to review each experience on the website.

exercises

Don’t let the cold win: exercise

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Retha Harmse explores safe outdoor exercise activities to keep you active in the colder months.

Listen to this article below or wherever you get your podcasts or visit our playlist.

Physical activity plays a critical role in maintaining optimal health, particularly during the winter season.

For those managing diabetes, staying active isn’t merely a suggestion, it’s a fundamental aspect of effective diabetes care. However, the colder weather brings its own set of challenges, impacting blood glucose levels and overall well-being.

During winter, the shorter daylight hours and cooler temperatures can deter even the most dedicated individuals from engaging in regular physical activity. Additionally, fluctuations in blood glucose levels due to the cold weather pose additional hurdles for those with diabetes. Therefore, it’s essential to explore a variety of indoor and outdoor exercise options tailored to various preferences and fitness levels.

Whether you prefer indoor workouts or outdoor adventures, there’s something for everyone to stay active and healthy throughout the winter season. Let’s delve into these options to help you maintain your physical fitness and blood glucose control during the colder months.

Outdoor exercise ideas

Benefits of outdoor exercise in winter

While South Africa’s winter may not have the concern of snow-covered landscapes, it may still be really hard to continue the exercise habit, but exercise remains crucial for people managing diabetes.

Venturing outdoors during winter allows you to benefit from exposure to natural light, which can regulate your sleep-wake cycle and improve mood. Breathing in fresh air can also boost your energy levels and overall sense of well-being, making outdoor exercise an excellent choice for maintaining physical and mental health during the cooler months.

Walking

Walking outdoors in winter offers numerous health benefits. It provides an opportunity for physical activity while allowing you to enjoy the beauty of nature. To ensure a safe and enjoyable walking experience in cooler weather, dress warmly in layers, wear appropriate footwear and consider walking during daylight hours for maximum exposure to sunlight.

Hiking

Winter hiking allows you to explore scenic trails and connect with nature while reaping the health benefits of physical activity. Choose trails suitable for your fitness level and take precautions, such as wearing sturdy hiking boots, packing adequate water and snacks, and checking weather conditions beforehand.

Sports

Consider activities such as trail running, mountain biking, or beach volleyball, depending on your location and preferences. These outdoor sports provide opportunities for cardiovascular exercise, muscle strengthening, and co-ordination improvement while enjoying the beauty of the South African landscape.

Tips for safe and effective winter exercise

Blood glucose management

Maintaining stable blood glucose levels is crucial during winter exercise. Before physical activity, check your blood glucose levels to ensure they are within a safe range. Monitor regularly during exercise, as cold weather can affect insulin sensitivity and glucose utilisation. Have fast-acting carbohydrates on hand for hypoglycaemia and be ready to adjust insulin dosage as needed. After exercise, monitor again for post-exercise fluctuations and take appropriate action.

Dress appropriately

Proper attire is essential for comfort and safety during outdoor exercise in winter. Dress in layers to trap heat and regulate temperature effectively. Start with moisture-wicking base layers, insulating layers for warmth, and finish with a waterproof and wind-resistant outer layer. Wear thermal socks, gloves, and a hat to keep extremities warm and choose breathable fabrics to prevent overheating.

Hydration and nutrition

Stay hydrated by drinking water regularly before, during, and after exercise, even in cooler temperatures. Fuel your body with healthy snacks containing carbohydrates and protein before and after winter exercise sessions to replenish energy stores and support muscle recovery. Choose nutrient-dense options, such as fruit and nut butter, yoghurt with granola, or a small handful of biltong and cheese sandwich.

Safety precautions

Exercise safely by checking weather forecasts and avoiding extreme conditions. Dress appropriately, use reflective gear and lights in low-light conditions, and inform someone of your exercise plans. Consider exercising with a buddy or group for safety and motivation and be prepared to modify or postpone your workout if conditions become unsafe.

Insulin storage

During the winter months, proper insulin storage becomes even more crucial for people managing diabetes. Fluctuating temperatures can affect the efficacy of insulin, potentially leading to inadequate blood glucose control. It’s essential to store insulin at the recommended temperature range of 2°C to 8°C (36°F to 46°F) to maintain its potency.

However, extreme cold temperatures, such as those experienced during winter, can cause insulin to freeze, rendering it ineffective. To prevent this, store insulin in a cool but not freezing environment, away from direct sunlight and sources of heat. Insulated bags or containers can help protect insulin when travelling outdoors in colder weather.

Additionally, be cautious when storing insulin in vehicles or other unheated spaces during winter, as temperatures can drop significantly, compromising insulin quality. By following these guidelines, people with diabetes can ensure that their insulin remains effective, enabling them to manage their condition successfully throughout the winter season.

Support, share and care

In conclusion, prioritising physical activity during the winter months is essential for people managing diabetes. Through a variety of indoor and outdoor exercise options, you can maintain physical fitness and blood glucose control during the colder months. Remember to prioritise safety, monitor blood glucose levels, dress appropriately, stay hydrated, and take necessary precautions when exercising outdoors.

As you embark on your winter exercise journey, share your favourite activities and tips. Your insights may inspire others in your community to discover new ways to stay active and thrive with diabetes during the winter season. Let’s support each other through our wellness journeys and enjoy the benefits of a healthy, active lifestyle year-round.

Retha Harmse is a Registered Dietitian and the ADSA Public relations portfolio holder. She has a passion for informing and equipping the in the field of nutrition. She is currently in private practice in Saxonwold, Houghton and believes that everyone deserves happiness and health and to achieve this she gives practical and individual-specific advice, guidelines and diets.

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Retha Harmse is a Registered Dietitian and the ADSA Public relations portfolio holder. She has a passion for informing and equipping the in the field of nutrition. She is currently in private practice in Saxonwold, Houghton and believes that everyone deserves happiness and health and to achieve this she gives practical and individual-specific advice, guidelines and diets.

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healing potential

Unlocking the hidden healing potential of the human body

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Veronica Tift enlightens us on the hidden healing potential of the human body and how you can tap into it.

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Have you ever stopped and actually thought about the marvel that is your body? What it is capable of and the amount of regeneration and healing potential that occurs every day without you even being aware of it happening?

Your body is constantly trying to find balance, its working hard to fight off infection, maybe as you read this it’s digesting lunch or eliminating the waste from breakfast. Your heart is pumping blood around your body as your lung’s breathe in the air, all while cells regenerate and repair. There is function of the human body that science is still discovering, and the full capabilities of the body is underestimated and unexplored.

For me, this is the most apparent when thinking of the placebo effect and the nocebo effect. Never heard of the nocebo effect? Well, it’s the phenomenon were when you are told you might have a symptom from a treatment or intervention and you actually manifest those symptoms, even if that treatment was harmless. It’s kind of the opposite to the placebo effect, instead of having a positive effect from a belief you have a negative one.

In the book Mind Over Medicine, author Lissa Rankin writes about patients who were mistakenly informed that they had only a few months to live and died within that time frame, even when an autopsy found no physiological explanation for their death.

If the mind has been proven time and time again to have such a vital role in the ability to heal and even in how humans experience illness, then why are we not practicing more in-depth body-mind connection?

The power of regeneration of the body

One of the most powerful healings is the body’s ability to regenerate tissues and organs. You don’t need to ask the minor cut or bruises to heal, your body knows what to do and gets to it. More complex regeneration processes in the liver and stem cells are crucial without us even being aware of it.

The immune system became a hot topic during lock down. What I found fascinating is how little we actually understand what is considered the first-line of defence against harmful pathogens and foreign invaders. This protection function plays a key role in health and recovery from injury or infection.

We have hundreds of different immune cells at work within us. Making this system even more complex to study is the fact that every person’s immune system is unique. What is similar about the immune system in most people is that stress or exhaustion will have an effect on how we fight infection.

Nutrition and lifestyle, we know, has an important role to play in the body’s ability to heal. However, when looking at people who had experienced spontaneous remissions, Dr Joe Dispenza, a physician and scientist, found in years of interviews, that nutrition isn’t the major factor. He believes that while these can play a role in healing, changing the inner state of the mind will have a deeper impact on the body’s ability to heal.

While we can say “you are what you eat” and that proper nutrition, good quality sleep and physical exercise are the building blocks for healing and regeneration, it’s not the only factor. I would even argue that when humans have an inner state that is healing and processing emotions, rather than suppressing feelings and without anxiety taking over, humans are more capable of making better choices around nutrition and sleep habits, leading to better health overall.

The mind-body connection

The field of psychoneuroimmunology is a field of study that explores the complex connection between the brain, nervous system and immune system. Factors like stress, emotions and social structure all influence the immune function and healing. There are many factors that have been shown to help the body, like meditation, yoga and a variety of body work.

When stress is reduced, inflammation lowers, enhanced immune function is seen and these all help the healing processes. These all complement conventional medical treatment and support overall health and well-being. Please note: while I absolutely believe in the body’s ability to repair itself, I’m in no way suggesting that you should not seek medical advice of modern medicine.

Reflexology

Reflexology is an ancient healing practice which can help unlock the hidden healing potential of the human body. This gentle art of applying pressure to the reflex points on the feet can stimulate the body’s natural healing mechanism, aid in relaxation and help to restore balance to the body.

Part of my education as a coach, we learn the importance that self-care has on our mental well-being and while things like body work, coaching, or even time to journal might seem like luxuries, its actually self-love and caring for your body and mind, and in turn give yourself the space and time to heal.

Harnessing the healing potential

There is little doubt that the body is able of remarkable healing and I’m sure we can all think of an instance when someone was given little chance of healing and made a miraculous recovery.

Unlocking the body’s full potential while still not fully understood, we know where to start. A holistic approach to physical, emotional and environmental factors is needed. Conventional medicine with complementary approaches, optimising nutrition, managing stress, positive relationships and emotional support can all help the body heal and thrive.

The body really is resilient and has a range of sophisticated mechanism for healing and regeneration that we are still trying to understand. We can tap into this healing potential of our bodies and support it with the right tools, tools that you can discover for yourself through exploration of supportive modalities, like reflexology.

References

The Four Pillars of Healing (drjoedispenza.com)

Adding Nutrition to Balance the Body (drjoedispenza.com)

Rankin, Lissa. Mind Over Medicine. Hay House. Kindle Edition.

Veronica Tift is a therapeutic reflexologist, registered with the AHPCSA, based in Benoni. She continues to grow her knowledge through attending international and local courses on various subjects related to reflexology. Veronica has a special interest in working with couples struggling with infertility.

MEET THE EXPERT

Veronica Tift is a therapeutic reflexologist, registered with the AHPCSA, based in Benoni. She continues to grow her knowledge through attending international and local courses on various subjects related to reflexology. Veronica has a special interest in working with couples struggling with infertility.

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