Category: Health

Tips to help you reach your goals even if your new year’s resolutions failed.

We are nearly a third way through the year and while many would have started the year off strong, with good intentions and big new year’s resolutions, the reality is that only about 10% successfully stick to their resolutions for that whole year. Not quite the success rate we hope for when we start on the first of January.

The reasons behind this vary but the biggest culprits are simply setting vague, unrealistic goals, without an action plan. In order for long term change to take place, we need to set smart goals. What does this mean? Our goals should be specific, measurable, achievable, relevant and time bound.

Specific: What exactly do we want to achieve and how can we achieve this?

Measurable: How do we measure progress to make sure that we are making progress? Track and journal your journey!

Achievable: This is a big one! We need to be realistic with ourselves instead of setting goals that are unrealistic for us and our lifestyle. And that is not to say that we shouldn’t dream big but we need to take it one step at a time and progress this gradually. Start small!

Relevant: Are the goals that we are setting in line with our lifestyle and priorities? Setting a goal that does not fit into your current lifestyle will be very difficult to achieve so make sure that you choose wisely!

Time bound: This is important to know if we are on track and whether what we are doing is working! BUT don’t be too rigid about this! It’s important to be flexible in our journey towards a goal. Don’t quit if something doesn’t go according to plan. Learn to roll with the good and the bad, adjust and keep going!

Extra tip: Get yourself an accountability partner. Team work makes the dream work!

In summary we should rather start small and aim to make slow and sustainable changesthat we can take into our lifestyle for years to come.

Some great nutrition and fitness based things we can start with are:

(And remember you don’t have to do them all. Pick one or as many as you like. The most important thing is that you are consistent with it!)

1. Drink more water. Aim for 250ml per every 10kg of body weight. Buy yourself a water bottle to hold yourself accountable
2. Try to eat more vegetables. Ideally we want to aim for 2-3 cups of vegetables per day. But again, if you are currently eating zero vegetables, then build towards the 2-3 cups. Anything is better than nothing if that is what you are coming from.
3. Try to eat regular, well balanced meals and snacks ie make sure all your meals and snacks contain a source of carbs and protein.
4. Increase your daily movement. Whether that be increasing your average daily steps, going to a gym class or aiming to play with your kids more!
5. And lastly remember that while we are all ‘outcome driven’ we also need to remember that it’s who we become in the process and journey towards becoming the best version of ourselves that is important too!

Juicing has been around for a while now in the wellness industry. Mainly claiming to flush the body of toxins and improve overall health and well being – But are these claims accurate?

Firstly, it is important to look at our bodies and how they are designed. We are lucky enough to have our own complex and very versatile detox system and our body is able to detox itself all on its own.

Here’s how:

• The Liver:

It is the biggest gland in our body and has about 1500mL of blood circulating through it per minute. Looking at detoxification specifically: The liver is responsible for the detoxification of substances such as drugs and alcohol and it also removes bacteria and debris from the blood through filtering it.

• Our gut

Our gut lining provides the initial barrier to toxins/bacteria etc, preventing them from entering our blood stream. Our digestive tract is also where about 70% of our immune system is found.

• Kidneys:

The kidneys are like our body’s own filter system. Our blood is constantly filtered through them in order to maintain the balance of fluid and electrolyte levels. Basically they filter out what the body does not need, thereby maintaining a balance.

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As you can see these are some very complex organs we have, and they each have a very specific function enabling our body to function optimally and to be detoxed all on its own without the assistance of juicing. What needs to be said though is that this does not mean that we can eat anything we want and not be conscious of what we put into our bodies. We want to eat a wholesome, well balanced diet to best support our body to function at its best.

This means having a good variety in our diet, eating well balanced meals made up of whole grain carbohydrates, lean protein and plenty of vegetables as well as making legumes, fruit, and unsaturated fats a part of our daily diet. There is no quick fix when it comes to being healthy and only through making permanent lifestyle changes can we ensure that our body will function at its full potential.

Live a healthy and well balanced life and your body will thank you for it!

We always talk about what we need to eat in order to be healthier. But how we eat is just as important.

Eating mindlessly and too quickly for example can affect digestion, nutrient absorption and overall feeling of wellbeing.

So what can we do to get the ‘how’ right?

1. Slow it down and chew each bite of food at least 5 times.

Try to avoid rushing meal times as this results in eating too quickly, therefore not chewing food properly and thereby affecting overall digestion because your body simply does not have enough time to process the food and initiate the pathways for digestion.

Did you know that eating too fast can also affect your overall portion sizes because your body needs some time to signal to your brain that you are full. Eat too quickly and you might be eating more than you actually need to, to reach satiety.

Tip: Put your cutlery down in between each bite and take a breath if you struggle to slow down!

2.Remove distractions

Watching tv, scrolling social media or doing something else during meal times also affects our body’s ability to register when we are full. Try to minimize any distractions, sit down at a table and keep meal times as free of noise as possible.

3.Checking in in terms of hunger and satiety

Being mindful around whether or not we are hungry, is a great exercise to be in tune with what our bodies are telling us in terms of hunger and satiety. For example, ask yourself whether you are satisfied, slightly full, very hungry or peckish. Determining where we are at, can help make more mindful food choices as well as better overall portion choices.

4. Take note of the taste and the texture of the food that is being eaten.

Taking note of the taste and texture of meals and the food that we eat has been shown to also positively affect portion sizes as well as overall relationship with food because it encourages eating mindfully as opposed to mindlessly.

Implementing all of the above tips can have a significant impact in how we eat and approach food, to help us be healthier and live a more mindful life.

Sometimes it can feel overwhelming to sift between the fad diets, juice fasts and ever-changing fitness trends to cut through to the essence of what it means to “live a healthy lifestyle”. We’re here to help you get the basics right, so that you can build your tailor-made healthy-living programme from there. No matter who you are, these tips can help you to start living a healthier lifestyle today.

Lifestyle diseases affecting many South Africans today – such as heart disease, diabetes, hypertension and obesity – can be avoided by prioritising everyday well-being and including conscious lifestyle choices, like physical activity and nutritious eating. Those New Year’s resolutions may feel like they were made a lifetime ago and most of them fade because they are not sustainable. Here, we help give you the groundwork to create a sustainable healthy lifestyle with these key focus areas.

1. Eating for long-term health
   We know that what you eat directly affects your immune function, energy levels and long-term health. A well-balanced diet should include whole foods (fruits, vegetables, lean proteins, whole grains and healthy fats), limited processed foods (refined sugar, trans fats, high-sodium snack), portion control and healthy hydration (at least 2 litres of water per day). .
2. Move your body daily
   Regular exercise has been proven over and over again to support overall health, immune functioning and improve mental health too. The World Health Organisation recommends a minimum of 150 minutes, with an ideal of 300 minutes of exercise per week, including activities like walking, cycling, swimming. The WHO also recommends that everyone does a minimum of two strength training sessions per week to support muscle health and mobility classes such as yoga, pilates or stretching to reduce risk of injury.
3. Get quality Zzzzs
   Sleep is essential for recovery, brain functioning and overall immunity. Aiming for anything between 7-9 hours of good quality sleep per night is recommended. This is easier to establish when creating a bed-time routine which includes a cool, calm environment and reducing screen time before bed.
4. Prioritise mental well-being
   Chronic stress has been proven to lead to higher blood pressure, anxiety and digestive issues. Stress management is not only possible, but essential for all of us to incorporate into our daily lives through tools and techniques that help create overall well-being. Meditation or deep breathing for relaxation can be done at any point throughout the day, but we recommend incorporating this into your wake-up and bed-time rituals. Journaling or talking to a friend or professional therapist can also help alleviate feelings of loneliness or isolation and increase mental wellness.
5. Schedule your check ups
   And actually go! Preventative screenings and measures mean that you’ll stay on top of your health and know when something changes. Annual check-ups with your GP as well as screenings for cholesterol, blood pressure and glucose levels are a great way to assess your health regularly. Make sure that you and your family also have all the recommended vaccinations (including HPV for women). And if at any point, you suspect something may not be 100%, consult your medical doctor.

The journey to a healthy lifestyle isn’t about quick fixes or extreme restrictions, it’s about building habits that you can sustain for life. Start small, stay consistent and remember that progress is more important than perfection. Before making any big lifestyle changes or new exercise programmes, we recommend consulting with your medical doctor and speaking to a certified dietician through ADSA.

Impact of stress on our body and nervous system (and the actions we can take to regulate our nervous system)

Stress is something we all encounter in our day to day. Life is fast paced and rushing from one thing to the next, often under pressure, is something that has become the norm. But this norm can have detrimental effects on our health and we want to try to manage our stress better so that we can help our bodies be at their best

When we are stressed, our body turns on the ‘fight- or flight’ response ie our body is preparing us for a ‘fight’. Stress hormones increase, muscles start to tense up, blood pressure and heart rate increases and bodily functions that are not required for ‘fight’ are down regulated. – digestion for example!

While this response is useful in situations where we indeed need the above, it can have negative effects on our health and well being in the long run if we don’t learn to come out of it and to decompress and relax.

But how can we do this and help our bodies to ‘just chill’? Here are some tips!

1. Breathe!
   Deep belly breathing activates our ‘rest and digest’ nervous system. Try to do some breath work or give box breathing a try. Breathe in for 4 counts, hold the breath for 4 counts, breathe out for 4 counts, hold for 4 counts and repeat at least 5 times.
2. Mindfulness and Meditation
   Regular meditation practises and mindfulness work such as journaling has been found to positively affect overall stress levels
3. Movement
   Movement, regardless of what it looks like, increases endorphins aka happy hormones and down regulates the stress response. Try for 15minutes daily!
4. Time in nature
   Time outside has significant effects on our overall health and well being. Something as simple as going outside into the sun for a few minutes or walking on grass barefoot can put you into a more relaxed state.
5. Sleep/overall rest
   Sleep is crucial for overall health. We want to aim for about 6-8 hours per night.

Implementing some of these things can have a significant effect on overall stress levels. A little goes a long way and it’s all about making small, sustainable changes for our health!

4 February is World Cancer Day – a global initiative dedicated to raising awareness about cancer, the importance of early detection and ways to reduce cancer risk. Here, we look at the most cancers found in South Africa and prevention methods for those cancers.

In South Africa, the most common types of diagnosed cancer – according to the National Cancer Registry – are lung, prostate, colorectal, breast and cervical cancers with lung cancer being the leading cause of cancer death among both men and women. Let’s take a closer look at each of these and key prevention methods.

Lung Cancer

Smoking is the primary risk factor, accounting for approximately 85% of cases. However exposure to air pollution and occupational hazards like asbestos and a genetic or family history of lung cancer can also lead to the development of lung cancer.
When it comes to vaping, research is still ongoing to determine the long-term effects, but the World Health Organisation has warned that vaping is not a safe alternative to smoking and may pose significant health risks. The American Lung Association has also stated that e-cigarettes are not proven to be safe and may increase the risk of lung disease.
The most effective way to reduce your risk of lung cancer is to not smoke or quit smoking and avoid exposure to second-hand smoke and regular screenings.

Prostate Cancer
Prostate cancer is the most commonly diagnosed cancer in men in South Africa. It primarily affects older men, with risk factors including age, family history and lifestyle, such as poor diet rich in saturated fat (found in meat and dairy), obesity, lack of physical activity, smoking and alcohol consumption.
Many cases are asymptomatic in the early stages, which makes regular screening absolutely vital.
While there is no guaranteed way to prevent prostate cancer, maintaining a healthy diet – following a Mediterranean-style diet rich in fish, olive oil, fruits, vegetables and whole grains may help lower prostate cancer risk – and exercising regularly while going for routine screenings and PSA (Prostate-Specific Antigen) tests which measures the levels of a protein produced by the prostate gland, can help with early detection.

Breast cancer

Breast cancer is the most common cancer among South African women. Although genetic factors contribute to breast cancer risk, lifestyle choices such as alcohol consumption, obesity, and physical inactivity also play a role. Scientific research has established a strong link between alcohol consumption and an increased risk of several types of cancer, including breast cancer. The WHO classifies alcohol as a Group 1 carcinogen, meaning it is a proven cause of cancer in humans.

Women should perform regular breast self-examinations and undergo routine mammograms from the age of 40 – or earlier if there is a family history of breast cancer. Maintaining a healthy weight and limiting alcohol intake can also reduce the risk. Read more about breast cancer screenings here.

Colorectal Cancer
Cancer of the colon and rectum is on the rise in South Africa due to lifestyle factors such as poor diet, low fibre intake and sedentary habits. Like most cancers, family history and genetic predisposition also play a role in colorectal cancer risk.

Eating a diet rich in fibre, fruits and vegetables, along with regular exercise, can help reduce the risk. Screening, including colonoscopies, is recommended for those over 50 or those with a family history of colorectal cancer.

Cervical  Cancer
Cervical cancer, caused mainly by persistent infection with the human papillomavirus (HPV), is a significant health issue among South African women. Fortunately, it is one of the most preventable cancers through vaccination and regular screening.
The HPV vaccine, offered to young girls in South Africa, is highly effective in preventing cervical cancer. Regular Pap smears help detect abnormal cells early, improving treatment outcomes.

Through awareness, lifestyle changes and regular check-ups, we can reduce our risk of developing common cancers. If you have any concerns or questions, reach out to your medical doctor today and consult with a qualified dietician to help create a tailor-made healthy diet plan that suits your lifestyle.

As Valentine’s Day approaches, we’re surrounded by reminders of love and affection. While the focus often falls on grand gestures, sometimes the simplest ones have the most profound impact, like cuddling. Beyond being a sign of closeness, cuddling is scientifically proven to offer real health benefits, primarily through the release of oxytocin. Let’s explore how this “love hormone” works its magic and why embracing physical touch can reduce stress, strengthen bonds, and even help us disconnect from the digital world.

What is Oxytocin and How Does It Reduce Stress?

Oxytocin, often referred to as the “love hormone,” is a powerful chemical released by the brain during physical touch, including hugging, holding hands, and cuddling. It’s responsible for creating feelings of warmth, trust, and connection with others. But oxytocin does more than make us feel good, it has a range of health benefits, especially when it comes to stress reduction.

When released, oxytocin helps lower cortisol levels, the primary hormone responsible for stress. High cortisol levels over time can lead to problems like anxiety, high blood pressure, and a weakened immune system. Cuddling counteracts this by promoting relaxation and reducing stress. Whether it’s snuggling with your partner, pet, or even a plush blanket, oxytocin’s calming effects can leave you feeling soothed and grounded.

In addition to its stress-relieving properties, oxytocin also plays a role in lowering blood pressure, boosting mood, and promoting overall well-being. Regular physical touch can foster a sense of emotional security and happiness, which is why moments of closeness can be so healing.

Encouraging Bonding and Alone Time

In today’s hyper-connected world, we often find ourselves glued to screens, bombarded with digital distractions. Cuddling offers a simple yet powerful way to unplug and focus on the present moment. When you remove phones, laptops, and tablets from your space, you create an opportunity for deeper connection, whether it’s with your partner, family member, or pet. This time to bond is essential for mental health and emotional intimacy, fostering a feeling of belonging and togetherness.

Cuddling also provides a dedicated space for “alone time” with someone, allowing you to slow down, relax, and enjoy each other’s company without external pressures. In this fast-paced world, setting aside time for meaningful physical touch can serve as a reminder of the importance of human connection.

Other Benefits of Cuddling

Beyond stress reduction and fostering connection, cuddling comes with an array of other benefits:

• Boosts immune function: Regular physical touch and the release of oxytocin can help strengthen the immune system, making your body more resilient to illness.
• Promotes better sleep: Cuddling before bed has been shown to improve sleep quality by reducing anxiety and promoting relaxation.
• Improves mood: Oxytocin’s mood-enhancing properties can help combat feelings of loneliness and depression, making cuddling a natural mood booster.

As we celebrate Valentine’s Day and the month of love, it’s the perfect time to reflect on the power of simple, heartfelt gestures like cuddling. Not only does it release oxytocin, reducing stress and anxiety, but it also encourages bonding, emotional security, and better mental health. So, as you plan your Valentine’s Day, don’t forget to embrace the power of touch. Sometimes, all you need is a good cuddle to feel connected and cared for.

The festive season is often packed with indulgence, from big family meals and celebrations to social occasions with little sleep and higher calorie-intake. But resetting your body doesn’t mean extreme juice fasts or restrictive diets. It’s about finding the balance again after a good summer break and wanting to set yourself up for success in the new year. Here’s how to reset and restore your health and get back onto the health wagon…


Prioritise hydration
Drinking enough plain water is essential for detoxifying and boosting kidney function. Aim for a minimum of 2 litres a day. Add a slice of lemon or cucumber for a healthy boost of flavour if you struggle to drink plain water. Herbal teas like rooibos, mint, buchu or chamomile are also great if you have them unsweetened and without milk.
Start your day with a room-temperature glass of water to boost hydration after your sleep and to kick-start your digestive system. 

Nourish your body with good foods
Resetting your health is not about deprivation, but rather about nourishing your body with good-for-you nutrient-dense foods. Pack your diet with:

• Whole grains and fibre-rich foods
• Cruciferous vegetables antioxidants like kale, spinach and broccoli
• Healthy fats from avocados, nuts and olive oil
• Lean proteins such as fish and tofu

Get your gut in good order
Getting your gut health in order is essential for immunity, overall health and mood. Include both prebiotics and probiotics in your diet and avoid foods that are bad for your gut health, like trans fats and processed food.
Include more: 

• Plain yoghurt
• Kefir water
• Fermented foods like kimchi
• Prebiotic-rich foods like garlic, onions and bananas

Sweat it out
Exercise helps your body eliminate toxins through sweat while boosting circulation and metabolism. Aim for at least 30-minutes, 5 times a week. 

• Try this Summer Fat Burning Workout video
• If you’re new to exercise or restarting your fitness journey, try this Zero to Fit workout. 
• Looking for a workout that targets all your major muscle groups? Try this Full Body Workout Video. 
• Looking for a workout to get your blood pumping? Try this Cardio Workout video.
• Wanting something more yoga-based and beginner-friendly? Sweat along to this yoga workout video.
   

Practice Mindfulness & Rest
Stress and exhaustion can cause cortisol levels to spike and increase cravings. Inadequate sleep can result in weight gain, mood swings and a lowered immune system. So we recommend:

• Aiming for 7-9 hours of good quality sleep per night. This will support cellular repair and aid in detoxification as well. 
• Incorporate journaling to help alleviate stress and set your goals and intentions for the year ahead. Try our ‘Mental Health Spring Clean’ to get your set up to thrive in 2025.
• Include focused breathing sessions to lower cortisol levels and increase mindfulness and self-awareness. 

Spending time in nature has proven again and again to be good for mental and physical health. Hence the rise in ‘forest bathing’ as a trend. Here’s what forest bathing is all about and where to do it in South Africa!

The concept of “forest bathing” originated in Japan and involves immersing yourself in the sights, sounds and smells of a forest. It’s not about exercise or hiking, rather, it’s about slowing down, breathing deeply and connecting with nature. Think of it as being intentionally present while being surrounded by nature.

The reason it’s become so popular? Because of the incredible mental and physical benefits. Studies show that spending time in nature lowers cortisol levels, the hormone associated with stress, plus exposure to green spaces has been linked to reduced symptoms of anxiety and depression and lowered blood pressure. The act of practising mindfulness in a setting that promotes well-being has also been shown to improve concentration and general mental clarity.

Here are some tips to help you make the most of your forest bathing experience:

1. Set your phone to airplane mode or ‘do not disturb’, so that you can feel truly present.
2. Walk slowly and take in your surroundings with all five of your senses, working through them one at a time.
3. Sit quietly for a few minutes to simply observe the natural world around you.
4. Practise mindful breathing to help you to stay present in the moment.

There are a number of safe places to practise forest bathing in South Africa, but we also recommend taking a friend or loved one with you to enjoy the experience together and to look out for one another.

We recommend visiting closed off safe forested areas, such as:

1. Botanical Gardens, like Kirstenbosch Botanical Gardens in Cape Town or Walter Sisulu in Johannesburg. For a list of botanical gardens in South Africa, click here.

2.National parks, like the Tsitsikamma National Park where you can walk among the trees and listen to the ocean and forest.

3. Local parks in your neighbourhood that are safe and filled with trees.

4. Visiting a country club or golf course that allows people to walk on the property and enjoy the greenery.

5. Mountain trails and forests in your area that are safe to visit.

Even spending time in your own garden practising mindfulness can be beneficial. Need some help with practising mindfulness? Read this expert-led approach to practising mindfulness for mental health here.