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How to avoid the obesity trap

Our modern way of life makes it all too easy to pile on the kilos. World Obesity Day on 4 March reminds us to look at our lifestyle choices and find some practical ways to address them.

Obesity is about more than struggling to fit into your clothes. It’s a serious health issue and can lead to heart disease, type 2 diabetes, high blood pressure, and even certain cancers. It can also just make your life plain miserable by putting strain on joints and muscles, and leaving you exhausted.

Mindless munching

How often do you eat without thinking about it, especially while working at your computer or watching TV? Stop right now! This habit easily leads to overeating and, eventually, weight gain. Instead, make each meal an occasion, sit down at the table, appreciate the flavours and textures, and stop eating when you’ve had enough.

Sluggish lifestyle

We know exercise helps with weight management, mood and overall good health. Yet, here we are, slumped at our desks all day, then collapsing onto our couches after work. What to do? Break it down: Try to add movement throughout your day. Walk briskly on your way to switching the kettle on, climb stairs to meetings, and do stretches while watching TV. Use an activity monitoring app to stay motivated.

Liquid calories

Sugary drinks, whether a fizzy cooldrink or a frothy cappuccino, are calorie bombs. What’s more, artificially sweetened beverages can leave some people craving sugar, so diet cooldrinks may not be the answer either. Rather choose healthier options like sparkling water or herbal teas.

Ultra-processed foods

How can something that tastes so good be so not good for us? It’s because ultra-processed foods like cereal, processed meats, chips and biscuits are loaded with sugar, saturated fats, salt and artificial additives, making them heavy on calories and light on nutrients. Ask yourself: would my grandma recognise this as food? If not, steer clear. Choose fresh fruit and veg, lean proteins and whole grains for most meals; keep ready-to-eat foods for the occasional treat.

Stress eating

Reaching for the choccies after a bad day at work? Self-medicating our stress with quick-fix foods is common, but usually leaves us feeling worse than when we started. Look for better ways to cope, like a walk with the dog, writing down your worries, or chatting to a friend. Your mood and your health will thank you.

References

  • WHO: World Obesity Day

8 TB myths busted

It’s sad but true that South Africa has one of the highest tuberculosis (TB) rates in the world, mostly thanks to all the fake news and other myths floating around about the disease. The 24th of March is World TB Day, and this year’s theme is “Yes! We can end TB!” So, now’s the time to separate fact from fiction.

  1. TB cannot be cured/TB is fatal.
    TB is very curable, especially when the disease is caught early. That’s why talking about it and getting tested are of the utmost importance.
  2. I’ll get TB when someone coughs near me.
    False. While the bacteria that causes TB is spread via droplets in the air, close contact over a long time is needed to pass the disease on to someone else. Covering your nose and mouth when coughing/sneezing and good ventilation (e.g. open windows) can help reduce the spread. It’s scientifically proven that TB is not spread by sharing crockery or bed sheets, and you can’t get it from shaking someone’s hand, kissing them, or sitting/standing next to them.
  3. TB runs in families.
    False. TB is not passed down by sharing the same DNA, any more than colds are. However, because we do spend more time with our families, the risk of spreading the disease is higher.
  4. TB is a poor person’s disease.
    False. Everyone is at risk because TB doesn’t discriminate and affects people from all walks of life, including former Miss South Africa Tamaryn Green. People living in poverty are at greater risk due to crowded living conditions, poor nutrition and lower access to medical care.
  5. TB causes HIV.
    False. TB is caused by bacteria. HIV is a virus. Having HIV weakens your immunity, so you’re at greater risk of developing TB. It’s common to have both at the same time, but they’re different diseases.
  6. TB tests hurt.
    False. TB testing is actually pretty simple, quick and painless. This may involve chest x-rays, testing your saliva, taking a little blood, or injecting a tiny amount of fluid under your skin. TB tests and treatment are free at South African Government primary health clinics.
  7. TB treatment is terrible.
    Just like any medication, TB treatment can have side effects, such as aches and pains or nausea, but most people tolerate it well. Remember: you’re more likely to hear all about the horror stories than the success stories. Medical management (e.g. adjusting dosages) and medication to treat side effects improve matters greatly.
  8. When I feel better, I can stop my medicine.
    This is a major reason why we have strains of TB that are resistant to the drugs used to fight the disease, which makes treatment more difficult. Taking the full course, which usually lasts six to eight months, is crucial – otherwise your TB symptoms will come back since the germs are not all gone.

What to look out for

Symptoms of TB include chest pain, fever, chronic cough, night sweats and weight loss.

If you think you have TB or have been in close, prolonged contact with someone diagnosed with TB, go to your local clinic or GP immediately for testing and treatment.

References

The Month of March

Did you know that the month of March was the first of the year in the Roman calendar? It signifies the transition into autumn with the arrival of the equinox. Additionally, the 21st is Human Rights Day, celebrating the rights and dignity of all South Africans.

Click here to find out some more interesting facts about the third month of the year.

Empower your sexual health

In the month of love, it’s worth remembering that moments of passion may have long-lasting consequences. So take action to keep yourself safe when you have sex.

Sexually transmitted infections or diseases (STIs or STDs) are an uncomfortable fact. But we are not powerless against them. By being responsible and practising safer sexual behaviours, like condom use, we protect ourselves and others.

If you want to feel the love – not the pain of an STI – take these steps towards safer sex.

Face facts

South Africa has one of the world’s highest STI infection rates, partly because we simply won’t face facts and discuss safe sex. The first step to empowerment is acknowledging that you are at risk if you’re sexually active.

Learn more

Knowledge = power. Learning about sexual health, safer sex practices, contraceptive methods and STIs is easy these days. Your local primary health clinic or GP are also reliable resources of facts, not myths. Remember, any sexual contact can pass on an STI.

Keep talking

The more we talk openly, the sooner the risk will reduce. Yes, it’s awkward, but talk to your partner(s) about your shared sexual health. Discuss protection before having sex. Many South African women still find it challenging to convince their male partners to discuss sexual health and wear condoms.

Check your condom use

Condoms play a crucial role in stopping STIs from being passed on. Free condoms are available at all government clinics – but they’ll only work if you use them correctly. That means using each condom only once, making sure the condom isn’t expired or damaged, and applying it properly.

Be responsible

Get tested annually if you’re sexually active, even if you feel fine (remember, not all STIs have symptoms). Avoid sex when you’ve had alcohol or drugs. Limit sexual partners or, ideally, stay faithful to one partner. Of course, if you’re sexually active, always carry a condom and use it when needed.

What if you have an STI?

Seek medical help immediately. While not all STIs can be cured, its symptoms can be managed with medication.

If an STI is confirmed, take the following steps to stop spreading it to others:

  • Follow your doctor’s treatment plan carefully.
  • Communicate with your partner(s) so they can get tested and treated and protect themselves.
  • Avoiding sex until the infection clears. (If it’s incurable, discuss options with your doctor.)
  • Be kind to yourself and focus on the positive steps you’re taking to deal with the STI.

Accurate knowledge, effective preventatives, and speedy testing help stop the spread of STIs. You have the opportunity to take charge of your sexual health and live a safer, healthier life. Seize it!

References

  • Healthline
  • National Institute for Communicable Diseases (NICD)
  • Networking HIV & AIDS Community of South Africa NPC (NACOSA)

Valentine’s Day

The tinsel and the baubles are barely down in the malls, and the hearts and flowers have gone up.

You’re still recovering from the expenses of the festive season and the 500 days of Janu-worry, now you have to dig deep into your pockets to show your person how much you love them.

Fear not. Click here for the six ideas for the Valentine’s Day that won’t break the bank.

Daily wins for a healthier life

You don’t need to follow a list of complex dos and don’ts to change your lifestyle for the better. A handful of easy, everyday steps can transform the way you feel.

‘I absolutely love strict health regimes,’ said no-one ever. But guess what? We can live longer, happier lives with following difficult rules. A few simple things can make a huge difference in your life.

Get enough sleep

A good night’s rest is key to good health. It’s your body’s reset button when it repairs itself and reboots your brain. Aim for seven to nine hours of sleep per night in a quiet, dark room.

Plate up properly

Your body works hard and deserves to be fed well. Wholesome food helps increase energy, improves digestion and lowers the risk of conditions like diabetes and heart disease. So go for the good stuff: five to seven servings of fresh fruit and veg a day, lean meat like chicken, and whole grains like wholewheat bread. You can boost your nutrition by simply choosing healthier alternatives: instead of deep-fried fish go for grilled and opt for brown rice over white.

Sit less, move more!

Get off the couch and get active. The less we move, the more our body suffers including the heart, joints, digestion, concentration and mood. Up your movement a bit at a time: push back from your desk and stretch every hour, park further from the mall entrance, have a dance off with the kids, do a five-minute YouTube workout. As your fitness grows, add more activities. A step-counting app or a pedometer is a wonderful way to stay motivated by showing you how all those little bits add up. 

Savour the moment

Turn simple pleasures into daily mindfulness mini breaks. Savour a warm cup of tea, sing along to your favourite song, sit outside and gaze at the clouds for five minutes – whatever works for you. Pleasant activities calm your mind and reduce stress levels, which is proven to support immune function and longevity.

Breathe

Unbelievably, most of us don’t breathe properly, and that saps our energy. You should be inhaling through your nose and letting the air move right down so that your belly expands. Incorporate these useful breathing tips to feel energised.

Bonus tip: Think 80/20

You don’t have to deprive yourself of everything lekker to be healthier. Follow the 80/20 rule: make 80% of your choices healthy ones, and you have 20% flexibility for ‘less healthy’ ones. That means you can have that glass of bubbly at a wedding or a Netflix night on the couch, as long as you make good choices the rest of the week.

New year, new beginning

As a new year dawns, social media feeds are exploding with grand plans. From life makeovers to finally shedding those stubborn kilos, ditching the vapes or learning a new language … we’re all set for success.

That’s when we get a reality check. Within no time, most of us will be right back where we started. Why? Our ideas are simply too vast, too hazy, and too overwhelming to survive the real world.

This New Year, revolutionise your resolutions by keeping things simple and realistic.

Get SMART

You’re probably brimming with passion and energy for your goals. This nifty little acronym is how you channel that drive to turn dreams into reality.

  • S for specific: Being vague is your worst enemy. How can you reach a destination if you don’t know where it is? Being specific keeps you focused – for example, instead of “I’ll exercise more”, try “I’ll walk around the block after supper.”
  • M for measurable: Instead of “I want to read more in 2024”, say “I’ll read 5 pages of a book before bedtime each evening.” This way you can keep track, hold yourself accountable, and decide where to next.
  • A for achievable: Consider your current circumstances, i.e. resources, time, health, etc. Be realistic about what you can actually achieve under these circumstances and tailor accordingly. Wanting to run the Comrades is an admirable goal, but walking to the shops may be more realistic right now – and that’s okay.
  • R for relevant: Don’t use generic bucket lists; make goals meaningful to you – or you won’t want to keep working towards them. For example, if you’re a laid-back foodie, learning to make the perfect mayonnaise is more relevant than climbing Mount Kilimanjaro.
  • T for time limit: Establish a timeline with deadlines for achieving your goals. For example, “In six months’ time I want to do a 10km fun run”, rather than “I’m going to get fit.”

Strategies for success

Now that you’ve formulated realistic goals, make them happen by leaning on these techniques.

  1. Share the load.

While you are the only person who can fulfil your resolution, it doesn’t hurt to have someone who keeps you accountable. This could be a coach, a supportive friend or others with the same goal. A WhatsApp group is an easy way to keep each other honest.

  1. Leave a little leeway.

As they say, life is what happens when you’re making plans. Accept that sometimes you won’t meet a deadline or achieve what you set out to. Instead of allowing it to derail your momentum (“I didn’t have time to walk at 5PM yesterday, so why bother today?”), replace it with something you can. (“I’ll dance to 2 songs after supper instead.”)

  1. Be kind to yourself.

Use positive reinforcement, such as self-praise or small rewards, to stay motivated. Even a simple tick-off list can be immensely satisfying. And, instead of beating yourself up for slip-ups, accept that setbacks are part of any journey. Rather than a failure that “proves” you should just give up, they’re a great chance to learn and adjust your strategy.

By being SMART and approaching your resolutions with positivity and determination, you’ll be well on your way to resolutionising your life – once and for all.

References

Ready, steady, go!

Whether your baby is going to big school for the first time, or your young adult is preparing for matric, January is a time of excitement and trepidation as the new school year starts.

You can lay a foundation not only for your children’s academic success, but also their emotional and psychological readiness with a few simple steps.

Here are some useful tips.

Beat the post-holiday financial blues

As the cheers of “Happy New Year!” fade, you’re not the only one left with an unwelcome visitor: Janu-worry. But you can overcome the longest month of the year with some strategic steps.

Thanks to the dreaded combo of post-festive platsak and back-to-school expenses, on top of the usual bills, it’s easy to feel flatter than a fizzled-out firework in January. The good news is that dealing with this financial stress is possible – but it requires a strategic approach combining immediate action and long-term planning.

Here’s how you can address the holiday-spending hangover, and avoid opening your door to it next time.

  1. Focus on positive action.

Beating yourself up about the financial fallout doesn’t solve your problem. Practise self-compassion – financial setbacks happen to us all. So, before diving into the bills, breathe, take stock, and remind yourself that you have the power to make positive changes.

  1. Stretch available funds.

Look for practical ways to extend your available funds. For example, instead of ready-made meals or takeaways, cook at home with affordable ingredients, and explore free or low-cost entertainment for the family, like outdoor activities or community events. Small adjustments in daily spending make a significant difference. Consider an app like Spendee to help you track your spending and stick to your budget.

Tip! Look at the little amounts. For example, it’s not “just one coffee-to-go”, it’s R30-R40 you didn’t need to spend. Buy it daily and you’re looking at R210-R280 a week, or around a thousand rand per month.

  1. Clear debt quickly.

Tackling debt head-on is crucial for financial recovery, so pay off as much as you can now. Prioritise high-interest debts, consider creating a debt repayment plan, and find out what debt-relief assistance your bank offers.

  1. Call in expert help. 

Overwhelmed and don’t know where to start? It could be time for debt counselling. Debt counsellors assist with creditor negotiation, debt consolidation and creating repayment plans. There is a fee, but it’s worth it if they can get you back to financial freedom. Check the National Credit Regulator website to find registered debt counsellors.

  1. Prevent 2024 Janu-worry NOW.

To avoid falling into this trap again, start planning NOW. While 2023 is fresh in your mind, list your festive season expenses, including gifts, food, travel and entertainment. Now that you know which situations led to overspending, you can be proactive in avoiding them. If you bought things you didn’t need in the Christmas sales, rather spend the day having a picnic.

To help distribute the financial load, set up a dedicated savings account for 2024’s festive season expenses and transfer a manageable amount each month. Come December, you’ll be giving yourself the best gift of all; a future free of Janu-worries.

 References

How to chat to teens about HIV/Aids

World Aids Day on 1 December is a reminder to reach out to others and bring conversations about HIV/Aids into the open. The group that most needs our support is the young people just starting to explore their sexuality.

Do you remember what it’s like to be a teenager thinking about physical relationships? It’s both thrilling and terrifying. You’re dealing with new emotional experiences that can be quite overwhelming – and that’s even before thinking about HIV/Aids.

The good news is that there are more tools than ever to prevent HIV, and medical advances have unlocked excellent treatments. The bad news is that too many people still die of Aids, since they don’t get the help they need. That’s because our society is still not talking openly about HIV/Aids.

Far too often we avoid conversations about HIV/Aids and sex – the main way the virus gets transmitted – especially with young people, due to our own discomfort, cultural taboos, lack of accurate knowledge, or the belief that teens simply aren’t at risk. However, the reality is that an estimated 38% of new infections is amongst the 15-24 age group. Young people are particularly vulnerable because they are more prone to risk-taking and unprotected sex. They are also having sex earlier than in the past.

How do we turn the tide? This is only possible if we take our heads out of the sand and talk about it. Whether you’re a parent, grandparent, older sibling or other trusted adult, here’s how you can start bridging the divide.

  1. It starts with you
    Conversations about HIV/Aids start with educating ourselves so we have the answers our teens need, and dispel some of our own tendencies to stigmatise. Get useful information from UN AIDS or at your local clinic or GP.
  1. Get active
    Nobody enjoys awkward conversations – and a formal sit-down to discuss such an enormous subject is pretty awkward. Instead, broach the subject while cooking, shopping, playing sports or walking the dog. Conversation tends to flow more easily if you’re actually doing something. It takes the focus off the subject matter, creating a more relaxed, natural atmosphere.
  1. Seek out relatable stories
    Celebrities and fictional characters tend to be wildly popular with teenagers. They also make great starting points for having a chat about something like HIV/Aids, so use these stories to help teens relate to the issue, create empathy, dispel myths and inspire hope. Avoid ‘scare-story’ films like “Philadelphia” and “Texas Buyers Club”. Rather opt for more relatable, less frightening options like the home-grown series “Shuga” or Netflix’s “Sex Education”.
  1. Listen actively
    Give the young people in your life your undivided attention. Avoid interrupting, ask open-ended questions and paraphrase their words to show you understand. Pay attention to their opinions, concerns and experiences to show you value their perspectives. This helpful tutorial on active listening about HIV will get you started.
  1. Suspend judgement
    It’s tough to avoid freaking out if your teen shares something shocking, but creating a supportive, non-judgemental environment is crucial to open dialogue. You’re not condoning unacceptable behaviour; you’re giving them space to express themselves so that you can work together. Get inspiration on talking to teens about HIV.

To put a stop to the spread of HIV/Aids, we must start talking. Use this opportunity to chat to the teens in your life.

References

30 Healthy Christmas Recipes

‘Tis the season for good food, spending time with loved ones and creating wonderful, lasting memories. You don’t have to forgo your seasonal delights though. Just make sure you eat healthy the rest of the time, avoid skipping meals to ‘make space’ for a big festive lunch or dinner, and stick to small portions of the treats. Here are 30 healthy Christmas recipe ideas perfect for this magical holiday.

Remember to get moving by taking walks or playing indoor or outdoor games.

Different abilities, same hopes and dreams

Living with a disability has its challenges, but being treated with respect and human kindness shouldn’t be among them. Here’s how you can reach out to include people with disabilities. 

Our society thrives when people from a wide range of backgrounds and with different skills contribute their talents. But ask yourself how easy we make it for people with disabilities to get involved. What can we do to make them feel more comfortable and welcome? Disability Rights Awareness Month, from 3 November to 3 December, is the perfect opportunity for us to reach out to neighbours, colleagues and acquaintances with disabilities, and take steps to make them feel more accepted and included.

Put people first

The first thing we need to do is embrace a ‘person-first’ approach to disability, prioritising each person’s humanity over his or her condition, and adjusting our language to reflect that. We may unknowingly inflict pain on those around us, simply through an unthinking comment. Being more inclusive means adopting a language of respect, which emphasises the person before their disability. For example, ‘someone who uses a wheelchair’ rather than a ‘wheelchair-bound person’.

Have open chats

Generally, it is our own ignorance that gets in the way of our truly being able to understand those in our society who have disabilities. That’s why it is important to educate ourselves on disability and what life with an impairment is like. Initiate open, positive conversations with those you encounter who have disabilities. Speaking about their work, families, music and memories will not only give you an insight into their lives, but will also help them gain a sense of belonging. Remember not to presume that they see their disability as a tragedy. Many people living with disabilities have dealt with the complex emotions of their situation, and simply need those around them to view them as humans with valuable things to say.

Make allowances

When speaking to someone with a disability, be sure to take this into account. For instance, if they are in a wheelchair, you can make them feel more comfortable by sitting down at their eye level, rather than standing over them. For those with developmental challenges, or hearing and speech issues, speak clearly and listen carefully. Don’t help them to complete sentences, even if it feels like they are struggling. Do not overdo sympathy (it may come across as pity); simply treat them as you would anyone else. Respect their personal space and don’t touch their mobility aids without their permission.

Ask before you act

While you might want to offer personal assistance, it is important to ask first if they need it. People with disabilities know more about their day-to-day situation than you do, so don’t simply assume that any help would be welcome. Things like lifts to and from therapists or medical visits, grocery shopping trips and even cooking might be easier for you. Once again though, check if your help is needed. Be sure to listen to the ways they suggest you can be of assistance before you act.

In the end, it all comes down to respecting persons living with disabilities, educating yourself, showing interest and assisting in whatever way you can.

References