Author: Sean McMahon

Preventative measures, immune boosters and more info on how to cope during a pandemic

COVID-19, CORONAVIRUS seems to be all the world can think about right now , and with good reason. Nation-wide lock-downs, travel bans and other restrictions have been put in place to contain the spread of the virus.

Under the constant bombardment of news alerts you may be feeling overwhelmed and concerned. To help ease your mind, we’ve come up with a nifty list to keep you and your family both healthy and occupied during the lock-down:

Boost your immune system

Fortify you immune system by eating well and keeping active. An inactive body filled up on processed foods can lead to a weakened immune system that won’t be able to fight off infections and other pathogens. Here are some excellent immune boosters:

• Garlic: garlic contains an organic compound called ‘allicin’ which contains immune enhancing, antioxidant and antibacterial properties.

• Ginger: Got a scratchy throat? Ginger to the rescue! Ginger contains anti-inflammatory properties. A dose of ginger added to a mug of hot water and raw honey (steep for a few min) should assist in relieving your sore throat.

• Flax seeds: Flax seeds contain iron and Omega 3 that assist to counteract the effects of pathogens entering the body as well as to provide the immune system with oxygen.

• Chia seeds: Chia seeds contain antioxidants that help to boost the immune system. Antioxidants also help to protect the body’s cells and tissues that are susceptible to free radical damage.

Be responsible

WHO and the South African Department of Health have communicated preventative measures that each civilian should be taking in order to prevent the spread of the virus:

• Wash your hands: Wash hands frequently with warm water and soap for at least 20 sec.

• Do not touch your face : Avoid touching your nose, mouth and eyes as the surface of your hands may be contaminated with germs and other pathogens.

• Social distancing: Stand at least one meter away from the next person when in public; avoid large groups of people to avoid contracting or spreading the virus.

• Know your symptoms: A fever, shortness of breath, coughing and body aches are symptoms that need to be communicated to your health care practitioner.

Hobbies

Going into lock-down mode shouldn’t mean succumbing to boredom. There are various activities and hobbies you can do to keep you and your family occupied:

• Cooking: visit our  blog for yummy ,wholefood recipes

• Reading: download e-books or catch up on books you haven’t completed reading

• Crossword puzzles: the Apple App Store and Google Play Store have great crossword puzzle apps that’ll keep you and your kids entertained for hours

• Start a blog: writing about and sharing an unfamiliar experience may help to alleviate the stress of current events

We encourage each person to take responsibility of their actions during this lock-down. Please stay in-doors, wash your hands regularly and monitor any unusual symptoms. Stay healthy and stay safe!

Sources:

1. COVID-19 South African Online Portal: sacoronavirus.co.za/

2. World Health Organization: www.who.int/

#EndometriosisAwareness

March is Endometriosis Awareness Month. This painful condition affects menstruating women, especially those from the ages of 15-40. Women with endometriosis may experience various symptoms and varying levels of pain severity . Unfortunately , due to lack of information, many South African women may be suffering without the adequate healthcare and treatment information. Here is a brief breakdown of what endometriosis is , its symptoms and the treatment options available.

What is it

Endometriosis occurs when uterine tissue begins growing outside of the uterus (usually on the Fallopian tubes, pelvic cavity and ovaries). As a result of this abnormal growth environment, when menstruation occurs (expelling of the uterine lining) the tissue has no place to exit the body as with a normal mensuration cycle . This causes the development of scar tissue ( which may lead to uterine adhesions) and inflammation. Women will experience extreme uterine/ pelvic/ ovarian pain as a result of the build up of this tissue and inflammation. In extreme cases cysts may form in the ovaries.

Symptoms

The most common symptom caused by endometriosis is extreme pain, especially during menstruation (although some women have noted ovarian pain outside of their menstrual cycle). Pain may radiate from the abdomen to the lower back.

Other symptoms include:

• Bleeding: excessive bleeding during and in between your menstrual cycles

• Infertility

• Painful bowel movements

• Pain after intercourse

• Irregular menstrual cycles

• Migraines

Treatment

Although there is no cure for endometriosis, an early diagnosis may assist to alleviate the pain and other symptoms.

Treatment options include:

• Surgery to remove scar tissue

• Hormonal treatment

• Pain medication

• Alternative medicine (after a medical diagnosis): magnesium, licorice root, ashwagandha, ginger, turmeric

Whatever your treatment option , it is advisable to first consult a medical doctor before making any decisions that could alter your health and well-being.

Due to the range of symptoms associated with endometriosis, it is difficult to diagnose this condition, especially for women who display no symptoms . It is encouraged that women should have regular check-ups and to consult a registered gynecologist/ medical practitioner for treatment and information.

Sources:

1. Eisenberg, E. 2019. Endometriosis. [Online]. [6 March 2020]. Available from: https://www.womenshealth.gov/a-z-topics/endometriosis

2. Mayoclinic. 2019. Endometriosis. [Online]. [6 March 2020]. Available from: https://www.mayoclinic.org/diseases-conditions/endometriosis/symptoms-causes/syc-20354656

3. Riggins, N. 2019. Endometriosis. [Online]. [6 March 2020]. Available from: https://www.healthline.com/health/endometriosis

4. Johnhopkinsmedicine. 2017. Endometriosis. [Online]. [6 March 2020]. Available from: https://www.hopkinsmedicine.org/health/conditions-and-diseases/endometriosis

Moringa may not be as trendy as other current lifestyle supplements but with all its great health benefits , it should be!

Moringa (Moringa Oleifera) is a plant that has been utilized as a natural remedy for years in Asian and African households. The leaves are harvested, dried and made into a powder that can be mixed into beverages or sprinkled over food and salads.

Moringa powder contains wonderful nutrients that assist with maintaining every day health and vitality:

• Vitamin C

• Iron

• Zinc

• Vitamin B and more!

Here are some of the ailments that this green wonder assists to remedy:

Bacterial infection/diseases

Moringa contains antibacterial properties that assist with fighting pathogens/bacteria that have entered the body. The infections noted include: eye infections, skin sores as well as certain bacterial diseases (salmonella, E Coli etc.) .

Heart health

The antioxidant compounds found in Moringa improve heart health and functioning by: reducing inflammation and plaque in the arteries, lowering bad cholesterol levels in the body, improving the heart’s pumping rate and lowering blood sugar levels. In assisting with these heart conditions the risk for other, more serious heart diseases is greatly reduced.

Diabetes

Moringa helps to lower blood sugar levels in the body by controlling the amount of glucose being released into the blood. Certain studies found that diabetics who were regularly taking a Moringa supplement experienced fewer ‘sugar spikes’ after meals. Balanced blood sugar levels help to reduce cravings as well as helping to regulate moods and energy levels.

Inflammation

Inflammation in the body comes in the form of joint pain, skin issues, ulcers and other chronic conditions . Moringa compounds help to inhibit the production and expression of inflammatory chemical reactions in the body. Moringa consumption also assists with regulating stress in the body, with stress being a key inflammation trigger.

Moringa is a great lifestyle supplement to accompany a balanced diet, regular exercise routine and sound sleep schedule. Remember that no supplement can replace a balanced , healthy lifestyle.

Be sure to consult your medical practitioner before making any lifestyle changes

Sources:

Wilson, D.R. 2017. What makes moringa good for you?. [Online]. [7 February 2020]. Available from: https://www.medicalnewstoday.com/articles/319916.php

Pal et al.. 1995. ANTIMICROBIAL ACTION OF THE LEAF EXTRACT OF MORINGA OLEIFERA LAM. Ancient Science of Life. 14(3), pp. 197-199

Tesse et al.. 2016. Cardiac Protective Effects of Moringa Oleifera . American Journal of Hypertension. 29(7), pp. 873.

Arnarson, A. 2018. 6 Science-Based Health Benefits of Moringa oleifera. [Online]. [7 February 2020]. Available from: https://www.healthline.com/nutrition/6-benefits-of-moringa-oleifera

It’s a new year and a new decade with new opportunities!

Nothing says: new year, new me like a brand, spanking new decade! It’s exciting to think of what the new decade has to offer: new relationships, new work ventures and of course a (re)new(ed) perspective on health.

Come January 1st of the new year we realize we may have (literally) bitten off more than we can chew. Regular gym sessions and diets were gleefully put on hold as we (deservedly) took a break from our busy schedules. But now a new year has started, so how to best get back into the health and wellness groove of things? With simple steps of course!

Walk it off

Unless you’re a regular runner there’s no need for you start out with daily hour-long runs. Experts suggest that a brisk 30 min – 1 hr walking session, at least 3-4 times a week is sufficient enough to do your body a world of good. Regular walking assists the body by:

• Getting your blood flowing

• Strengthening your heart

• Lowering your blood pressure

• Relieving pent up stress and tension

Keep a nutrition journal

With our eyes glued to screens all day or having to rush about for meetings we may lose track of what’s going into our bodies. Keep track of what you eat, how often you eat and your water intake with an online or notebook journal , or with the multiple food journal apps available( e.g. MyFitnessPal, Rise Up etc. )

Remember that keeping track of your food and water intake is not so much about losing weight as it is about making sure that your body is receiving the right amount of nutrients and hydration throughout the day.

Put the phone down!

The average person spends around 3-6 hours a day looking either at their phone, laptop or tablet screen. We live in the information age where we’re constantly being prompted to check our devices, be it for text notifications, news flashes or social networking. We don’t want to miss out on what’s happening in the world and so we compulsively scroll through our feeds, constantly taking in the horrors and ideals of the online world. Eventually, it becomes too much for our brains to handle. If you are experiencing the following symptoms , you may have what experts have termed Information Fatigue Syndrome (IFS):

• Unexplained irritability and anger

• Lack of concentration

• Haphazard task completion

• Compulsive need to check your phone/device

• Diminished response to stimuli (light and sound)

Technology and social media are both excellent resource tools but can affect our physical and mental states if we do not wisely manage our usage of them. Aim to spend no more than 2 hours (leisure time) a day on your device. Devices should be silenced and placed on DND (do not disturb) mode during sleeping hours and most importantly, filter your feeds to avoid information, videos and other posts that are not uplifting or positively informative. Your mind is your greatest resource, it is best to avoid polluting it with lewd and depressing information.

Don’t be so hard on yourself

In a society of overachievers it is important to remain grounded. We tend to beat ourselves up for not being as smart, rich or as well-achieved as the next person. Setting unrealistic ideals for yourself is just that, unrealistic. Up-skilling and working to better yourself should not be synonymous with overworking and self-deprecation, especially when you are unable to achieve your goals. There is a time and season for all things. Be patient , work smart, make practical adjustments and watch your objectives come to fruition.

May we all achieve our goals for 2020 with a healthy mind, body and spirit!

Sources:

1. Betterhealthchannel. 2015. Walking for good health. [Online]. [17 January 2020]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health

2. Alexis, B. 2018. Best Apps for Food Journaling. [Online]. [17 January 2020]. Available from: https://www.livingsafer.com/best-apps-for-food-journaling/

3. Matei, A. 2019. Shock! Horror! Do you know how much time you spend on your phone?. [Online]. [17 January 2020]. Available from: https://www.theguardian.com/lifeandstyle/2019/aug/21/cellphone-screen-time-average-habits

4. Nguyen phd, S. 2001. INFORMATION OVERLOAD-WHEN INFORMATION BECOMES NOISE. [Online]. [17 January 2020]. Available from: https://workplacepsychology.net/2011/05/18/information-overload-when-information-becomes-noise/