Category: Health

Deep belly breathing – sometimes called diaphragmatic breathing – helps to ease stress and anxiety and has other physical health benefits too. Below is a guide on how to do this at home and the benefits you can look to gain from consistently bringing this practice into your life.

How to do deep belly breathing

If you’ve ever been to a yoga class, then you’ll know that this technique is often used to allow practitioners a chance to create a state of calm, coming into the presence.

But how do you do this at home, on your own? Here are some easy steps:

1. Make sure you’re lying down comfortably (this could be on a mat or on your bed) or sitting in a supportive, comfortable chair. Do this in a space that feels safe, so that you can relax and focus on your breathing.
2. Close your eyes, to help you focus on your breath.
3. Place your left hand over your heart centre and your right hand on your belly. Doing this helps you to keep connected with your flow of breath.
4. Slowly begin to inhale for a count of four. Hold for a count of two and exhale for a count of six. This might feel difficult the first few times. If you’re new to this, exhale to a count of four a few times and then increase the exhale length to five and then six counts – up to seven or eight for those who are more experienced. The softening and relaxation comes with the slow exhale.
5. Breath in through your nose and exhale through either your nose or your mouth, with a soft gentle breath.
6. Repeat this 10 to 20 times, each day.

 Belly Breath Benefits

Anyone can do this, at any time – and it’s free! Belly breathing helps to:

– Lower your heart rate and blood pressure

– Decrease any muscle tension

– Increase blood-oxygenation levels

– Improve concentration and focus

– Strengthen the immune system

– Reduces stress hormones

– Activates the body’s relaxation response

23 April 2023 is World Book Day and we have 5 reasons why you should pick up your reading habit.

The 2023 Reading Report released in February 2023 found that basic literacy among children in South Africa has declined. Other data from the report says: that the share of Grade 4 children that cannot read for meaning has increased to at least 82%, from 78% recorded in 2016. The report also finds that about 60% of children have not learned most of the letters of the alphabet by the end of grade one, citing data from the Department of Basic Education (DBE) Early Grade Reading Study (EGRS).

While these studies are alarming, it seems that adults are reading less and less too. Studies out of the US show a decline in reading, with -7% of adults reading over the past decade. Between 2003 and 2016, the amount of time that the average American devoted to reading for personal interest on a daily basis dropped from 0.36 hours to 0.29 hours, reports the New Yorker.

Studies show that taking time out to read a book is good for physical and mental health. Using MRI scans, researchers have confirmed that reading involves a complex network of circuits and signals in the brain. As your reading ability matures, those networks also get stronger and more sophisticated. Doctors at the Cleveland Clinic recommend that parents read with their children beginning as early as infancy and continuing through elementary school years.

If that wasn’t enough to motivate you to get reading, here are five reasons why you should pick up a book today!

1. Reading increases your ability to empathise. Research shows that people who read fiction are more able to understand the feelings and beliefs of others.
2. Reading builds your vocabulary. Having a larger and wider vocabulary means that you can communicate more effectively.
3. Cognitive decline happens as we age, but regular reading has been recommended to delay the onset.
4. Reading may alleviate symptoms of depression. Reading fiction can allow you to temporarily escape your own world and become swept up in the imagined experiences of the characters.
5. You can reduce your stress with reading – it’s true! studies found that 30 minutes of reading lowered blood pressure, heart rate and feelings of psychological distress just as effectively as yoga did.

17 April 2023 is World Haemophilia Day! But what does this disease actually entail and what do the signs and symptoms look like? We share more below.

World Haemophilia Day is observed to raise awareness and educate people about haemophilia and other bleeding disorders – where the clotting process does not work as it should. As a result, people with bleeding disorders can bleed for longer than normal, and some may experience spontaneous bleeding into joints, muscles, or other parts of their bodies.

There are two types of haemophilia: A (more common) and B. The signs are the same and include:

• Easily bruising
• Bleeding into muscles and joints, especially the knees, elbows, and ankles
• Spontaneous bleeding (sudden bleeding inside the body for no clear reason)
• Bleeding for a long time after getting a cut, removing a tooth, or having surgery
• Bleeding for a long time after an accident, especially after an injury to the head
• Bleeding into a joint or muscle causes: An ache or “funny feeling”; Swelling and warmness; Pain and stiffness; Difficulty using a joint or muscle.

Does haemophilia only occur in men?

Haemophilia affects approximately 1.1-million men worldwide, according to the World Federation of Haemophilia. For many years, people believed that only males could have symptoms of haemophilia, such as bleeding in general and bleeding into joints, and that women who carry the haemophilia gene do not experience bleeding symptoms themselves. However, recent scientific studies have shown that many women and girls do experience symptoms of haemophilia. The danger is that some women live with their symptoms for years without being diagnosed or even suspecting they have a bleeding disorder.

Approximately one third of women with haemophilia have clotting factor levels of less than 60% of normal and may experience abnormal bleeding. In most cases, they experience symptoms similar to those seen in men with mild haemophilia, as well as some that are specific to women, such as prolonged or heavy menstrual bleeding, and more likely to have postpartum bleeding following childbirth.

Could my child have haemophilia?
According to the South African Haemophilia Foundation, haemophilia is an hereditary condition passed on from mother to child at the time of conception.

The median age for first bleed and first joint bleed occurs between 12-24 months. For people with severe haemophilia A, the median age at first bleed was nine months and the median age at first joint bleed was 24 months, according to the WBDR 2021 data report.

Babies have sharp teeth and bite their gums and tongue, often causing bleeding. This and bruises from falls are usually the first signs of haemophilia. Until the age of two, bleeding into joints is uncommon. Most bleeds are surface bruises. When babies are learning to walk, they fall frequently and suffer many bumps and bruises. Bleeding into the joints, soft tissues and muscles is seen more frequently after the age of two, says the SAHF.

If you have any concerns or questions, contact your medical doctor.

Struggling to sleep? These apps will help you nod off in no time.

Sleep health has become topical over the past few years. Why? Because the quality of your sleep impacts everything – your mood, weight gain, anxiety and stress, motivation to exercise and performance as well as cognitive functioning. It’s no wonder we’re all trying to find ways to sleep better! And these apps can help you.

1. Fitness tracker apps with sleep monitoring
   The first step to getting better sleep is to understand what your sleeping patterns and habits look like. Most fitness trackers, like Garmin watches, are able to track your sleeping habits too and provide you with the data you need to start addressing your sleep situ. If you struggle to wear a watch at night, there are new devices being released, such as the Oura Ring, which also tracks sleep and activity. Apps are free with the purchase of a tracking device.
2. Headspace

This app is known widely for its guided meditations, but it also offers great sleep support in the form of breathing exercises for better sleep, meditations for sleep, music for better sleep and other sleep health information. Headspace has a seven or 14-day free trial, depending on your option, followed by a $69.99 (about R1300)  annual subscription.

1. Calm

This app provides a list of services for better mental health, focus and improved sleep, but they are best known for their bedtime stories read by celebrities. Some favourite soothing voices include stories read by the likes of Stephen Fry, Harry Styles, Matthew McConaughey. Calm also has Calm Kids with stories and sounds aimed at helping your children sleep better. R599 for the annual subscription.

1. Stella Sleep – great for kids!
   This app is scientifically created to help your children sleep better. You can customise your child’s bedtime routine by constructing your own playlists and saving favourite stories and sounds. Rates are from $7.99 (R150) per month. Visit Stella for more information on childhood sleeping disorders, bedtime guidelines and more helpful information.
2. Spotify
   While this has predominantly been a music streaming service, it now hosts thousands of podcasts, including “Sleep Cove” as well as other great playlists to help you wind down. So if you’re already an active music listener on spotify, simply search “sleep” and you’ll find great sounds to get you snoozing, for free.

5 Tips for Post-Exercise Recovery:
Post-exercise recovery is an important aspect of any sporting activity or exercise regime. Incorporating recovery into your training schedule can help you to prevent injury and any forced time off as a result. Recovery not only assists in reducing injury risk and exercise fatigue, but may also improve performance.

1. Fuel your body

Aim to eat a combination of carbohydrates and protein within 2 hours after exercise to support repair processes. Carbohydrates are required to replenish glycogen, the storage form of glucose, that was used during exercise, while protein is vital for muscle growth and repair processes.

2. Stay hydrated

Rehydration is crucial to restore the fluids lost through sweating. The amount of fluid needed depends on the individual, environment and the exercise performed. Body weight measurements, before and after exercise, can be used to determine the amount of fluid lost. As a general guideline, an individual should consumes at least 2 glasses of water after exercise if body mass has stayed the same or, in the case of weight loss, 2 glasses per pound (0,454 kg) of weight lost. Drinking water before, during and after exercise prevents dehydration, which can result in headaches, fatigue and may even decrease performance.

3. Sleep

Recovery processes occur within the body when sleeping and without sufficient sleep these process are interrupted. Many people would have experienced the physical and mental consequences of a poor night’s sleep, which may include fatigue, mood changes, irritability and poor focus. Getting the recommended 7-9 hours of sleep will result in optimal performance and reduced risk of injury.

4. Rest

Your body needs rest between training sessions but this does not mean sitting on the couch all day. Choose a light activity to keep you moving without placing too much stress on the body. This light exercise can include going for a walk, slow cycle, yoga or swimming a few laps in the pool.

5. Cool down

After an event or training session spend at least 5-10 minutes cooling down by continuing with a low intensity activity (walking/slow cycle) to reduce heart rate and return the body to its resting state. Stretching can then be used to reduce muscles stiffness and enhance flexibility. Focus on muscle groups that were used during exercise and hold each stretch for 20-30 seconds. Be careful not to bounce when stretching! Foam rolling may also be used to reduce muscle soreness that is often experienced after intense exercise and improve range of motion.

5 Tips for Injury Recovery

Injuries can occur at any time during training or competition. Depending on the injury, you may need to complete a rehabilitation program prior to going back to the activity that caused it. The main goals after injury are to reduce pain, rebuild strength and restore range of motion. This will help you to return to your previous level of activity and decrease your chance of getting injured again.

1. Initial first aid

If a soft tissue injury has just occurred, look out for signs of inflammation such as redness, swelling, pain, warmth and loss of range of motion. Follow the RICE method to reduce pain and swelling.

R– Rest (Rest the injured area for about 48-72 hours before starting rehabilitation)

I – Ice (Apply an ice pack to the area to reduce swelling. Wrap the ice pack in a towel to avoid direct contact with the skin)

C– Compression (Bandage for first 72 hours, providing firm but even pressure)

E– Elevation (Prop your injured area up so that the limb is above the level of the heart)

2. Consult a healthcare professional

Whether you have just been injured or have a niggle that just won’t go away, consult a professional. This will give you an idea of how the injury will affect your training and what the treatment plan will be. It is advised to do rehabilitation exercises under professional supervision as doing them incorrectly could cause further injury and increase your recovery time.

3. Stick to your treatment plan

Follow your rehabilitation program as best as you can to prevent longer recovery periods. Stopping your program when you first start to feel better will hinder your recovery. If you know that you will struggle to keep up with home treatment programs, ask your rehabilitation specialist to do more one-on-one sessions or ask a friend to keep you accountable.

4. Don’t be too hard on yourself

Injuries can also have a mental impact so remind yourself that your body is doing the best it can to repair itself. Use your recovery time to focus on other parts of your body that you would have otherwise neglected, which could benefit you when returning to sport or your previous activity.

5. Prevention is better than cure

Ensuring that you have full body strength, cardiovascular fitness and good range of motion will reduce the risk of injury and allow you to excel in your sport or fitness journey. Injuries can also be avoided through proper exercise progression (no more than 10% increases each week), technique correction and addressing muscle imbalances.

Easter weekend can easily mean days on end of sugar highs, but we have some recipes that your kids will love, while staying healthy

There’s nothing wrong with a treat every now and then and these fun recipes will be great to make with your kids in the kitchen.

Treat 1: rainbow fruit skewers

When making these, think of all the colours of the rainbow, from purple blue berries to grapes to green grapes and kiwi slices, to orange melon, pineapple and strawberries. Simply take thin skewers and create rainbows of fruit skewers and serve them up on a platter for kids to grab. They will love the bright colours.

Treat 2: Frozen yoghurt lollies

This is a super-easy snack that gives the joy of ice cream and all the health benefits of yoghurt. Take an ice lolly maker and pour yoghurt into the cavities with some fresh fruit (like sliced strawberries). Freeze overnight and serve.

Treat 3: Chocolate chickpea bark

Preheat your oven to 200 degrees celsius. Line a baking tray with parchment paper. Add a tin’s worth of drained, rinsed and dried chickpeas to the tray and spray with coconut oil or preferred oil. Roast in the oven for 25 minutes or until crunchy. Remove and allow to cool on the tray.

In a microwave safe bowl, add dark chocolate chips and coconut oil. Microwave for 30 seconds and stir then microwave again, until melted (you can also melt down a dark slab of high-quality chocolate – about 70-80%). In a large bowl, combine roasted chickpeas and dark chocolate then pour onto a lined baking tray and add to the freezer to set for 20-30 minutes.  Break apart and enjoy!

These three healthy side dish recipes are great for any large family gathering.

Often big family meals focus on the meat, but that doesn’t mean your sides should be any less delicious or beautiful! There may be loved ones who don’t eat meat – but you don’t need to worry about creating another big dish as these sides will satisfy!

Rainbow Carrot Salad

Over 10 people for lunch? Simply double the quantities.

500g rainbow carrots – all colours, sliced into ribbons with a peeler

2 tbsp toasted pine nuts

¼ cup chopped walnuts

Handful fresh coriander

Salt and freshly ground black pepper (optional)

For the dressing:

1 tsp mustard

2 tsp honey or 1 tsp agave nectar

Juice and zest of one orange

3 tbsp olive oil

1/ Assemble carrots on a large platter.

2/ Scatter over the nuts and coriander.

3/ Mix dressing ingredients together, drizzle over salad and toss to make sure the carrots are coated. Season with salt and ground black pepper as desired.

Edamame and Crumbled Tofu Green Salad

If you can’t get your hands on edamame beans, use white butter beans as a replacement.

Cooked edamame beans (steamed or blanched)

Olive oil, plus extra for drizzling

Juice and zest of one lemon

200g baby butter lettuce

10-12 mint leaves, sliced or torn

100g firm tofu, crumbled

Salt and pepper

1. Rinse the beans. Toss the edamame (or butter beans) in olive oil in a pan over medium heat, adding a squeeze of lemon juice. Set aside to cool while you prep the salad.
2. Plate the baby butter lettuce on a large platter. Add the beans and toss together.
3. Crumble the tofu over the salad, then garnish with the mint and lemon zest.
4. Drizzle olive oil over the top with an extra squeeze of lemon.

Roast Veg Filo Pastry Tray

This recipe will take your regular roast veg to a new level!

1.5 – 2kg roast veg mix, roasted according to package instructions.

Filo pastry sheets

Olive oil

100g feta cheese (or tofu, as per above)

1. Preheat the oven to 200 degrees Celsius.
2. Spray a large baking tray with a non-stick or layer a sheet of baking paper at the bottom.
3. Spray 1 filo sheet with a little olive oil spray (you can find this at big supermarkets). Top with another filo sheet and spray with olive oil spray. Repeat with a third filo sheet and olive oil spray. Then layer your vegetables on top of the pastry, leaving some pastry sticking out the edges. Add a final spritz of olive oil.  Depending on how many vegetables you use, you may create two trays worth of pastry sheets (simply repeat the process for a second tray).
4. Bake for about 15 minutes.
5. Remove the tray(s) from the oven, scratter feta (or tofu) over and serve out the tray or transfer to a large platter.

Improving your short- and long-term memory can boost overall work performance, reduce stress and improve your decisions-making and organisational skills. Try these games and puzzles to help boost your memory!

Memories are a crucial part of what makes us who we are. Yet we all know it can become more difficult to remember things as we get older. From forgetting why you came into a room, to not being able to recall details of a special family event, to forgetting familiar names.

According to this study published in the journal PLOS ONE, memory games challenge the mind and help the grey matter in our brains to grow and expand. Research shows that just 15 minutes each day of brain training can improve brain function. GIve these games a try!

Build a puzzle!

It may have been a few years since you built a puzzle, but jigsaw puzzles are effective brain training games. They reinforce the connections between the brain cells, which improves mental speed and improves short-term memory, plus they help reinforce visual-spatial reasoning.

Challenge a friend to Chess

Chess was designed to be mentally challenging. With TV shows like The Queen’s Gambit, chess playing has also seen a resurgence in popularity. Chess requires reliance on short-term memory to fully analyse the board and create a strategy for each move. You will also have to anticipate the moves of your opponent and make sure each move works in a way to help you achieve your end goal. This action triggers your long-term memory so you are exercising both.

Sign up for Sudoku

This is a great game to play while you’re travelling – on the bus, in a plane – or killing time between tasks. Sudoku can help improve your memory retrieval and stimulate other parts of your brain because you are required to keep a range of numbers in your head while placing them mentally in one of the nine spaces on the grid.

Wordle for the win!

You may have lost some Wordle steam, but it’s great training for the brain and memory. Your brain needs to recall words from your vocabulary, but this game also involves the visual working memory area. For a greater challenge, try crossword puzzles which require the brain to remember meanings of words as well as words of different lengths.

Struggling with your memory? Here are signs that it might be time to talk to a doctor:

1. Asking the same questions over and over again
2. Getting lost in places a person knows well
3. Having trouble following recipes or directions
4. Becoming more confused about time, people and places
5. Not taking care of oneself, such as eating poorly, not bathing or behaving unsafely

Eventually we all lose our hearing, but there are signs and symptoms to look out for – in yourself and others – that could alert you to the onset of hearing loss and tips to help prevent premature deafness. 

Listen up: it’s World Hearing Day on 3 March, which was created to raise awareness on how to prevent deafness and hearing loss and promote ear and hearing care across the world. You can read more about the World Health Organisations hearing day campaigns here. 

What defines hearing loss or deafness?

What is “normal” hearing anyway? It is defined as having hearing thresholds of 20dB or better in both ears. A person with hearing loss is someone who does not meet this requirement in one or both ears. 

What causes hearing loss?

• Congenital (a disease or abnormality present from birth) or early onset childhood hearing loss 
• Chronic middle ear infections 
• Noise-induced hearing loss 
• Age-related hearing loss 
• Ototoxic drugs (certain antibiotics, antimalarials and non-steroidal anti-inflammatory drugs, for example) that damage the inner ear

When to check your hearing

Many people live with unidentified hearing loss, often failing to realise that they are missing out on certain sounds and words. Going for a hearing test is the first step towards addressing the issue. 

Symptoms of hearing loss to look out for in yourself or others:

• Muffling of speech
• Difficulty understanding words
• Difficulty hearing consonants
• Needing to ask others to speak more slowly and clearly or more loudly
• Regularly turning up the volume on the television
• Withdrawing or avoidance of conversations and social settings

All people should check their hearing from time to time, but particularly people who are at higher risk of hearing loss, such as:

• Adults over the age of 50
• Adults working in noisy industries
• Adults who listen to music at high volumes for long periods of time 
• Anyone who is experiencing ear problems

If you – or a family member – are experiencing any of the above, contact your medical doctor for next steps. Visit the Medshield Medical Scheme network, to find a doctor or expert in your area.

Concerned about your little one’s weight? Is your teen struggling with obesity and related health issues? Here, we help you understand more about what obesity is and how to prevent and treat childhood obesity. 

The state of childhood obesity today

The World Health Organisation (WHO) states that from 1975 to 2016, the prevalence of overweight or obese children and adolescents increased more than four-fold from 4% to 18% globally.

Childhood obesity is expected to increase by 60% over the next decade, according to WorldObesityDay.org. Studies have found that without intervention, children and adolescents with obesity will likely continue to be obese into adulthood. 

The impact of obesity on children

Childhood obesity undermines the physical, social and psychological well-being of children and is a known risk factor for adult obesity and noncommunicable diseases, says the UNESCO Health And Education Resource Centre.  

Obesity in children can profoundly affect childrens’ emotional well-being and self-esteem and it is associated with poor academic performance and a lower quality of life, says WorldObesityDay.org. 

And it is preventable. 

Steps to preventing obesity in children

In 2026, the WHO launched a “Commission on Ending Childhood Obesity” with six key areas of recommendation. Here, we have a summarised look at each of these. 

1. Promotion of intake of healthy foods – education and awareness around healthy eating; sugar tax and reduced marketing on unhealthy foods and increased access to fresh foods.
2. Promotion of physical activity – parents, teachers and carers need to encourage more physical activity and governments should provide adequate facilities.
3. Preconception and Pregnancy Care – promotion of healthy diet and habits before, during and after pregnancy for both mother and father. 
4. Early childhood diet and physical activity – breastfeeding for the first six months; foods introduced to a child after breastfeeding need to be low in sugar, salt and fat; physical activity needs to be a part of a child’s daily routine.
5. Health, nutrition and physical activity for school-age children – schools need to offer a healthy environment for children, offering healthy meals, snacks and fresh water as well as educating and promoting healthy habits. 
6. Weight management – weight-management services should be family-based and need to include nutrition, physical activity and psychosocial components. 

What does this mean practically for you as a parent? The first years of a child’s life are critical to developing good-eating and physical-activity habits, which can help reduce the risk of developing obesity later in life. 

The WHO recommends that children have at least 60 minutes of daily exercise. Is your child getting that? Have a look at your child’s daily food intake – are they getting the appropriate nutrition they need? 

Finally, a child’s choices are shaped by their surrounding community and environment. Creating a healthy environment for your child can help prevent obesity. Contact your medical doctor for expert advice and a tailor-made programme to help your child’s individual needs.