Category: Health

At Medshield Movement, we’re here to help support you on your journey to living your healthiest life. After the festive season and holidays it can sometimes feel challenging to get back into routine. So, we’ve created a helpful guide that will aid you in building healthy habits for the new year ahead.

Why are morning routines important? They not only create structure for the day ahead, they also set the tone for a successful day. Whether you’re looking to be more productive, improve your health or reduce stress, these habits can help build momentum for the day and help you stay on track with your 2025 goals. 

The key? Start small, stay consistent and let your morning routine work for you!

Start with a consistent wake-up time
Consistency helps regulate your circadian rhythm, which boosts energy levels and improves focus. Start by setting an alarm and resist the urge to hit snooze. It will feel difficult initially, but soon you will get used to it. If you’re not used to productive morning routines, gradually shift the time to an earlier wake up time over time.
Pro tip: ensure that your sleeping environment is dark, cool and comfortable, setting you up for a successful sleep. 

Hydrate
You might want to immediately reach for that espresso, but to kick-start your digestive system in a healthy way and to help your body rehydrate after a long night’s sleep, it’s best to drink a glass of room-temperature water.
Pro-tip: struggle to drink plain water? Add a slice of lemon. 

Practice Mindfulness
Instead of waking up and immediately checking social media or your text messages, practice mindfulness for just 5 to 10 minutes. What does this look like? A little meditation, mindful breathing or even a quick journaling session can really set you up for success.
Pro-tip: sit up or get out of bed to do this so that you don’t accidentally snooze off again. 

Move your body
We understand that not everyone has time in the morning to get their sweat on. And whether or not you decide to do your workouts in the morning or evening, it’s still important to do some movement every morning after you wake up. This could be a 10-minute stretch, a short walk or something to energize your body, shake out the sleep and boost some endorphins.
Pro-tip: No time to workout in the morning? Put your fave songs on and have a little morning dance shakeout to boost your mood. 

Plan your day
Before rushing off to start work or getting stuck into the rest of the day, take 5 minutes to map out your day’s tasks and priorities. This is especially helpful if you are feeling stressed or overwhelmed. Starting the day with this clarity and focus can lead to a really productive day.
Pro-tip: Use a planner, diary or app to help you stay organised and tick tasks off. 

Getting these 5 basics right will help you build a successful morning routine that will lead to greater productivity and mindfulness. See it as a bit of self-care for yourself before facing the rest of the world.

If you suffer from sinus congestion, allergies, or frequent colds, you may have heard of a nasal irrigation technique using a Neti pot. This traditional method of clearing the sinuses has been around for centuries and is growing in popularity as a natural, drug-free way to improve breathing, reduce sinus issues, and even ease allergy symptoms.

What is Nasal Irrigation?

Nasal irrigation is a process where a saline solution is poured through one nostril and allowed to flow out the other. The purpose is to clear the nasal passages of mucus, allergens, and irritants, which can cause discomfort and block breathing. One of the most popular tools for this is the Neti pot – a small, teapot-like device designed to flush out the sinuses effectively.

What is a Neti Pot and How Does it Work?

A Neti pot is usually made of ceramic or plastic, with a long spout that allows the saline solution to flow into your nostrils. Here’s how to use it:

1. Mix a Saline Solution – Combine distilled or boiled water (that has cooled to lukewarm) with a non-iodised salt. This creates a safe saline solution for your sinuses.
2. Tilt Your Head – Lean over a sink and tilt your head sideways, keeping your forehead slightly higher than your chin.
3. Pour the Solution – Insert the Neti pot’s spout into the upper nostril and gently pour. The solution will travel through your nasal cavity and flow out the other nostril.
4. Repeat on the Other Side – Switch sides and repeat the process.

Nasal irrigation works by flushing out irritants such as dust, pollen, and excess mucus, helping to keep your nasal passages clear and your breathing easier.

Pros of Using a Neti Pot

1. Sinus Relief – For people with chronic sinusitis, allergies, or nasal congestion, the Neti pot provides immediate relief by clearing blockages and reducing inflammation.
2. Drug-Free Solution – Unlike decongestants, which may cause side effects, the Neti pot uses natural saline water to address sinus issues, making it a safer alternative for many.
3. Improves Breathing – Regular use can significantly improve your ability to breathe, especially during allergy seasons or when you have a cold.
4. Cost-Effective – A Neti pot is a one-time purchase, and saline solution can be made at home using simple ingredients.

Cons of Using a Neti Pot

1. Proper Use is Crucial – Incorrect usage, such as using tap water or not following hygiene recommendations, can lead to infections. Always use sterile or distilled water, and clean your Neti pot regularly.
2. Initial Discomfort – The sensation of water flowing through your nose can be uncomfortable at first, though most users adapt quickly.
3. Not for Everyone – People with certain health conditions, such as nasal polyps or frequent nosebleeds, may find that nasal irrigation exacerbates their symptoms. It’s best to consult with a healthcare professional before using a Neti pot if you have underlying conditions.

The Neti pot offers a simple, natural way to relieve sinus pressure, improve breathing, and reduce allergy symptoms. While it has clear benefits for those with sinus issues, it’s important to use it correctly to avoid any potential risks. For many, it can become a vital part of their wellness routine, providing relief from sinus discomfort in a natural, drug-free manner.

We all love a little summer sunshine and a dose of Vitamin D is also great for boosting your mood! But as we enter the summer months in South Africa, it’s prudent to be aware of the right skincare protection, sunburn prevention and best practice methods for the whole family.

Did you know that South Africa has some of the highest UV radiation levels in the world, making skin protection critical year-round? Even just one severe sunburn during childhood or adolescence can nearly double the risk or melanoma later in life. However, we also know that Vitamin D from sunlight is a natural mood booster and essential for building strong bones, so, below, we unpack how to keep your family safe, while making the most of the sunshine and great weather.

Tip 1: Choosing the right sunscreen:
Always pick an SPF of 30 or higher and apply generously at least 30 minutes before heading outside and then reapply every two hours at least or after every swim and sweat session. Babies under 6 months old should remain in shaded areas, dressed in protective clothing. For infants and toddlers, use sunscreen specially formulated for sensitive skin and dress them in full-coverage, breathable clothing.
What does SPF actually mean? And how does sunscreen actually work? Read more here.

Tip 2: Dressing for protection:
Choose wide-brimmed hats, lightweight but long-sleeved clothing (think safari!) and check the fabric to make sure that it offers protection especially for children and elders with thin skin. For little ones, make wearing hats and sunglasses fun with colourful designs or their favorite characters.

Tip 3: Choose your hours:
The sun’s rays are strongest after 10am and before 4pm, so plan your family beach visits or park sports for either early or late in the day. Encourage your children to play games in the shade or set-up picnic areas in shaded areas.

Despite the best precautions, we know that sunburn happens. If your children get sunburnt, immediately apply a cool, damp cloth on their skin or make sure they have a cool shower. Then, make sure they are adequately hydrated (How can you tell if you are dehydrated? Read this article here) with plain water and then moisturise their skin with aloe vera or a fragrance-free moisturiser to help prevent the skin from peeling. Need to know more about recognising the symptoms of sunstroke? Read more here.  If your baby develops blisters from sunburn, it’s important to speak to your medical doctor.

We kicked off December this past weekend with World HIV/AIDS Day. And you might be thinking, with all the medical progress that’s been made, why we are still calling attention to this in 2024? But despite progress in treatment and prevention, South Africa continues to have the highest HIV burden in the world and remains a significant public health issue. And because of this, there is still much work to be done to combat stigma, increase awareness and ensure fair and easy access to healthcare services for all.

While significant strides have been made in reducing new infections and improving treatment, HIV/AIDS continues to affect millions of people worldwide. According to UNAIDS, there are approximately 38-million people living with HIV globally and 1.5-million new infections occur each year. South Africa is home to approximately 7.5-million people living with HIV, which is nearly 20% of the global burden.

The key challenges faced in South Africa today, include: stigma and discrimination – many people living with HIV face societal judgement, which discourages testing and treatment; free access to preventative tools, like pre-exposure prophylaxis (PrEP) and condoms; and treatment gaps – not all individuals diagnosed are receiving the health care they need to achieve viral suppression.

However, despite these challenges, there have been significant breakthroughs over recent years that deserve our attention and we’re here to also help share the knowledge and information.
– Antiretroviral Therapy (ART) has transformed HIV from a fatal illness into a manageable chronic condition. What does this mean? When taken consistently, ART reduces the viral load to undetectable levels, making it impossible to transmit the virus sexually.
– PrEP, mentioned above, is a daily medication that reduces the risk of HIV infection by over 90% when taken as prescribed. – Promising strides are being made in the development of an HIV vaccine. Researchers are also exploring new cure strategies, such as gene editing and immune therapies, though these remain in early stages.

By sharing this information and by keeping this important discussion top of mind, we are helping to create public awareness, which helps to reduce stigma and reduce the barrier to diagnosis and treatment. If you have any questions about HIV/AIDS, treatment options or preventative measures, speak to your medical doctor.

From a health calendar perspective, both June and November are months that shine a spotlight on men’s health. November, also known as ‘Movember’, is an annual event where men around the world grow their mos (moustaches) to raise awareness about men’s health issues, including: prostate cancer, testicular cancer, mental health challenges and suicide prevention. In support of this very important initiative, we are shining a spotlight on Prostate Cancer, because prevention is always the best option. Want to understand the symptoms and risk factors as well as why early detection is important? Read more below.

What is prostate cancer?
Prostate cancer is a type of cancer that occurs in the prostate – a small, walnut-shaped gland that produces seminal fluid and supports sperm mobility and controls urinary function and flow. It is also one of the most common cancers among men, especially those over the age of 50.
Symptoms typically include:

• Frequent urination, especially at night
• Weak or interrupted urine flow
• Difficulty starting or stopping urination
• Painful or burning sensations during urination or ejaculation
• Blood in urine or semen

Pain in the back, hips or pelvis

While these symptoms could be associated with an enlarged prostate and not cancer, it’s important to get a proper medical diagnosis.

What are the risk factors associated with prostate cancer?

Certain factors can increase a man’s risk of developing prostate cancer. These are:

• Age – risk increases significantly after 50.
• Family history – having a close relative with prostate cancer means that your own risk of developing the disease is high.
• Diet and lifestyle – a diet high in red meat and high-fat dairy combined with a low consumption of fruits and vegetables may contribute to increased risk for prostate cancer.

Previously, it was believed that African men were more at risk for prostate cancer or death caused by prostate cancer. However, research published on JAMA Oncology state that racial disparities in prostate cancer survival (PCSM) are largely driven by socioeconomic factors rather than race itself.

Early detection and prevention

Prostate cancer detected in its early stages has a higher chance of successful treatment.
Screening can be done by either (or both):

• Prostate-Specific Antigen (PSA) Test – a blood test that measures the level of PSA in the blood.
• Digital Rectal Exam (DRE) – where a medical doctor physically checks the prostate for abnormalities.

While there is no guaranteed way to prevent prostate cancer, adopting a healthy lifestyle can lower your risk.

• Eat a balanced health diet of vegetables, fruit and wholegrains while limiting red meat and dairy intake.
• Physical activity and regular exercise helps to maintain a healthy weight and healthy body.
• Regular check-ups and health screenings can help catch any early signs of prostate changes before they become significant.

Men’s health often takes a back seat in modern society, but taking the time to schedule regular screenings and pay attention to your body’s signals can make all the difference. This November, remember that growing awareness – not just a moustache – can save lives.

If you have any health concerns, reach out to your medical doctor for more information.

To read more about the Movember movement, read our article here: https://medshieldmovement.co.za/movember-changing-the-face-of-me

Ever heard of AMR before? Antimicrobial Resistance (AMR) has become a growing concern in our modern-day medical world, so much so that the World Health Organisation (WHO) created a World AMR Awareness Week 10 years ago, taking place this year from 18-24 November. But what is it exactly and why should we be concerned? We bring you the info below.

According to the WHO, AMR occurs when bacteria, viruses, fungi and parasites change over time and no longer respond to medicines, making infections harder to treat and increasing the risk of diseases spreading, severe illness and death. As a result of drug resistance, antibiotics and other antimicrobial medicines become ineffective and infections become increasingly difficult or impossible to treat.

In South Africa, the impact of AMR is notable, due to the high prevalence of infectious diseases such as TB and HIV/AIDS. Drug-resistant strains of these diseases can lead to longer hospital stays, increased medical costs and higher mortality rates. But AMR is not just a local issue, it poses a significant threat to global health too. So, how can we help combat AMR?

1. Responsible use of antibiotics – follow prescriptions carefully and avoid using antibiotics for viral infections such as the flu or common cold or sharing antibiotics with others and make sure to complete the full course, even if you feel better – this is crucial to preventing resistant bacteria from surviving and multiplying.
2. Adopt good hygiene practices – regular handwashing, disinfecting surfaces and following appropriate food safety guidelines, all help reduce the spread of infections, minimising the need for antimicrobial treatment.
3. Get vaccinated – vaccinations can prevent illnesses and reduce the need for antibiotics and they offer the opportunity for resistance to develop.
4. Follow a healthy lifestyle – a balanced diet, regular exercise and good sleep contribute to a robust immune system that can fight off infections more effectively.
5. Education – promoting campaigns that stress the importance of responsible medication use can help curb the misuse of antimicrobials.

At MedshieldMovement.co.za, we are here to help keep you informed and provide content and support that helps you to live a healthier lifestyle. The medical article, Antimicrobial Resistance in the WHO African Region: A Systematic Literature Review 2016–2020 sheds more light on the causes and implications of AMR in Africa. If you have any health questions or concerns, speak to your medical doctor.

12 November is World Pneumonia Day – a day that draws our attention to this illness which still occurs widely throughout the world and can be deadly serious. According to the World Health Organisation (WHO), pneumonia remains a leading cause of death among children under 5 years old. Our #MedshieldMom guide below will help you to distinguish between a flu or pneumonia and also what to do if you suspect your child may have pneumonia.

Even though we are heading towards the summer months in South Africa, children can be vulnerable to flu all year round. What starts as a seemingly mild flu can sometimes progress to more serious conditions like pneumonia, particularly in children with weakened immune systems or chronic health issues. Children most at risk for undiagnosed pneumonia are between the ages of 6 months and 5 years, contributing to 14% of all deaths in this age category, according to the WHO. Even children who are older than 5 years old may struggle to communicate what they are feeling and how ill they may be, so it’s important for parents to know what symptoms to look out for.

The difference between a flu and pneumonia

While some of the symptoms may overlap between the two illnesses, there are some key differences and signs for parents or caregivers to look out for:

Flu symptoms:

– Sudden fever
– Body aches
– Headache
– Fatigue
– Sore throat
– Runny or stuffy nose

Pneumonia symptoms:

– Persistent and high fever, over 38.5°C
– Fast, shallow breathing or difficulty breathing
– Chest pain
– Coughing
– Severe fatigue and weakness and inability to stay awake
– Blueish tint to lips and fingernails (indicating low oxygen levels)
– Vomiting

What to do if you suspect your child has pneumonia?

If you suspect that your child might have pneumonia, it’s important to seek medical attention immediately. Your doctor may perform chest X-rays or blood tests to confirm the diagnosis and to assess how severe the condition has become. Early intervention can prevent complications.
Bacterial pneumonia is typically treated with antibiotics while viral pneumonia requires supportive care such as fluid and fever management.

To protect your child from developing respiratory illnesses, like pneumonia, it’s important to ensure they are appropriately vaccinated (ask your medical doctor about PVC: pneumococcal conjugate vaccine). Other prevention methods include practising good hygiene and teaching your children to wash their hands as well as feeding your child a healthy balanced diet which makes them less prone to respiratory infections, according to The Journal of Pediatric Health.

If in doubt, reach out to your medical doctor or visit your local clinic or hospital.