Category: Health

I am not sure about you but all around me people are expressing feelings of being exhausted, low on energy, tired and feeling depleted. It Is therefore important to make a conscious effort to be proactive about managing our energy levels and wellbeing to prevent us from burning out. We cannot rely on organisations alone to prevent us from burning out, we also have a role to play, a very important one. 

Know that you are alone if you are feeling exhausted, depleted, or experiencing negative thoughts – 

• The American Psychological Association’s (APA) 2022 Trends Report states that “burnout and stress are at all-time highs across professions.”
• The Global Burnout Study (January 2022) found that employee burnout increased by more than 5% in the previous 12 months. 40% of those surveyed from 30 countries were experiencing burnout. This had increased from 29.6% in 2020. Women in middle-management roles had the highest level of burnout among all job levels.
• Mental health is one of the top 10 conditions contributing to the burden of disease in SA
• 16.5% of the adult population in SA have a mental health disorder including anxiety, depression or substance abuse problems

What is burnout?

Often I hear the phrase “I am feeling so burnt out” but do we actually know what it means? 

According to the World Health Organization (WHO), burnout is a syndrome resulting from workplace stress that has not been successfully managed. It’s characterised by feelings of energy depletion leading to exhaustion, increased mental distance from one’s job, and negative or cynical feelings about one’s job, leading to reduced professional efficacy. (WHO, 2019). 

Burnout can arise from internal or external factors or a combination of both. For example burnout can be caused by work overload, feeling isolated, lack of control, feelings of lack of fairness, conflict between your values and your organisations values, lack of recognition or a lack of coping techniques (resilience, proactive personality), poor time management, lack of ability to cope with pressure and adapt to change.

Burnout affects both our physical and our mental health. It results in a high level of exhaustion and can often lead to an increased propensity for illness, high blood pressure, type-2 diabetes and even heart disease. In more severe cases it can lead to death. Some more common consequences of burnout are headaches, depression, anxiety, negative attitudes, increased stress, reduced performance, exhaustion, cardiovascular problems, stomach issues and insomnia. 

Some Burnout warning signs – 

If you are at risk of burnout you need to do something about it urgently. Even if you are not at risk you can still be proactive and put healthy habits in place to prevent burnout. Complete this quick survey to see if you are at risk.

Here are my top tips to manage burnout 

1. Try to exercise / move your body for 30 minutes a day (Marshall fitness is a fun free YouTube dance workout, go for a walk, do 10 squats every time you go to the toilet, do calf raises when you brush your teeth, park further away from the shops)
2. Go for a full physical health check (burnout symptoms manifest in our bodies)
3. Make use of your leave days
4. Get into nature
5. Try this circle of concern exercise
6. Reflect and improve on your work patterns – do you take your lunch break? Do you switch off from work when you get home? When you are on leave are you REALLY on leave and don’t respond to work calls/ emails?
7. Try relaxation techniques – 4 square breathing (breathe in for 4, hold for 4, breath out for 4, hold for 4, repeat)
8. Download an app to support you to practice mindfulness (Headspace, DownDog, “I am”)
9. Talk to those closest to you about how you are feeling so that they can be there for you. Be clear about asking for what you need.
10. Reach out to SADAG (for free counselling), or join their weekly support groups https://www.sadag.org/index.php?option=com_content&view=article&id=11&Itemid=114

Know that you are not alone. Commit to doing one of the above this next month to start your journey to building healthier habits and a life reflective of energy, wellbeing and vitality. 

Joanna Leigh Maingard – Wellness Specialist

@whorunstheworld_jo – Instagram

Obesity is on the rise globally and efforts to address it are challenging due to misconceptions about obesity itself as well as how it impacts our health. 

What exactly is obesity?

Obesity is defined by the World Health Organisation (WHO) as ‘abnormal or excessive fat accumulation that presents a risk to health’ as well as having a ‘BMI over 30’.

800-million people around the world are currently living with obesity, according to WorldObesityDay.org. The WHO says that in 2020, 39-million children under the age of five were overweight or obese and that 340-million children and adolescents aged five to 19 were overweight or obese. 

Obesity and its impact on health

The WHO says that being overweight and obesity are major risk factors for several chronic diseases, including cardiovascular diseases such as heart disease and stroke, which are the leading causes of death worldwide. Being overweight can also lead to diabetes and its associated conditions, including blindness, limb amputations and the need for dialysis.

Carrying excess weight can lead to musculoskeletal disorders including osteoarthritis. Obesity is also associated with some cancers, including endometrial, breast, ovarian, prostate, liver, gallbladder, kidney and colon cancer.

We also know that obesity is a risk factor for complications of Covid-19 (which South Africans are still getting, albeit the numbers are much lower – around 200 new cases daily on average for 2023). 

Obesity in childhood is associated with a wide range of serious health complications and an increased risk of premature onset of related illnesses. 

But is obesity really a global problem?

The issue has grown to epidemic proportions, with over four-million people dying each year because of being overweight or obese, according to the WHO.  

The medical consequences of obesity will cost over $1 trillion by 2025, according to WorldObesityDay.org. 

World Obesity Day is on 4 March. For more educational information about obesity, click here. If you are concerned about your weight and health and would like to make a change, contact your local medical doctor for expert advice. 

Here we look at what STIs are most common, typical symptoms and how to proceed if you suspect you have contracted one.  

According to the National Institute of Communicable Diseases, it’s estimated that, globally, more than a million people are diagnosed with one or more sexually transmitted infections like gonorrhoea, chlamydia or syphilis every day. 

To help drive awareness around STIs, which are prevalent in South Africa, we have put together a basic guide to help educate yourself and know how to seek medical help. 

What exactly are STIs

As the name suggests, STIs are spread mainly through sexual contact. This includes vaginal, anal and oral sex; some infections can also be spread by non-sexual means – for example, from mother to child during pregnancy or childbirth. STIs can have devastating effects on sexual, reproductive and general health. 

They can also lead to a number of complications. If left untreated chlamydia and gonorrhoea can cause damage to reproductive organs and result in long term complications such as infertility. People can even die if certain STIs, such as syphilis, are left untreated, or if they have complications such as pelvic inflammatory disease in the case of chlamydia, according to the NICD.

STI symptoms 

STI symptoms can vary, depending on the infection and severity. Some may not show symptoms initially (including HIV), but typical symptoms to look out for, according to the NHS include:

– An unusual discharge from the vagina, penis or anus

– Pain when urinating

– Lumps or skin growths around the genitals or anus

– Rashes

– Unusual vaginal bleeding

– Itchy genitals or anus

– Blisters or sores around your genitals or anus

– Warts around your genitals or anus or, more rarely, in your mouth or throat

How and when to seek medical help

If you suspect that you or your partner may have an STI, immediately visit your local clinic or doctor. If you have had unsafe sex and are concerned that you may have contracted an STI, visit your doctor or clinic immediately. 

On our health calendar, February is also known as the “Sexual and Reproductive Healthy Lifestyle Month”. This includes governmental initiatives around family planning and STI/Condom week to reduce the spread of STIs and STDs, including the spread of HIV and AIDS. 

Why is there a need to create campaigns around STI/Condom week in February? Condoms reduce the spread of STI, promote safe sex, prevent the spread of sexually transmitted diseases and also control the spread of HIV and AIDS. In South Africa, millions of people are living with HIV and AIDS as well as other STIs. Stats from the National Institute of Communicable Diseases say that in 2017, 7.9-million people in South Africa were living with HIV. Also in 2017, an estimated 2.3-million new cases of gonorrhoea, 1.9-million new chlamydia cases and 23 175 new syphilis cases were found in women aged between 15 and 49. In that same year, among men of the same age, there were an estimated 2.2-million new cases of gonorrhoea, 3.- million new cases of chlamydia and 47 500 new cases of syphilis. 

STI/Condom Week is a health awareness event held over the same week as Valentine’s Day each year to highlight the importance of condom usage and inform people about the transmission of sexually transmitted infections. For more information, see the South African booklet here.

Condom Dos and Don’ts

In South Africa, government-approved condoms are freely available at public health facilities and other public institutions. Both female and male condoms are freely available. This section provides advice for safe and healthy condom usage, by the South African government.

– Check the expiration date on the package.

– Do not use condoms that are already opened, torn or expired.

– Use only condoms that are made of latex or polyurethane (plastic). Do not use condoms made of animal skin.

– Use a pre-lubricated condom to help prevent it from tearing. Put a little bit of water-based lubricant (“lube”) outside the condom.

– Do not keep condoms in a place that can get very hot, like in a car. If you keep a condom in your wallet or purse, be sure you replace it with a new one regularly

– Do not use male and female condoms together, at the same time.

– Do not reuse condoms. 

When it comes to our overall health and well-being, nutrition is a secondary source of energy. Nourishing foods helps to keep us energised to live our lives whilst focusing on the things that are important to us. True holistic health and fulfilment come from the activities that we choose to fill our days with such as spending time with family, developing relationships, learning, moving our bodies, being creative, and working towards our career goals. 

Primary foods, or non-food sources of nourishment, are what really fuel us. They go beyond the plate, nurturing us on a deeper level. The four main primary foods are:

• Career
• Relationships
• Physical activity
• Spirituality

Writer Annie Dillard famously said, “How we spend our days is, of course, how we spend our lives.” The average person will spend 90 000 hours at work over a lifetime. Let that sink in – that’s one third of your life! It’s safe to say your experience of your job can have a huge impact on your quality of life and general happiness. So how can you nurture this important area of your life?

How can I find work I love? 

Whether you are fresh out of school or considering a career transition, these tips can help you get you started:

List Your Strengths

Start by making a list of your key strengths and interests and think creatively about how they could translate to an inspiring career. What are the things that come naturally to you? What dinner table conversation topics interest you? What do you research just for fun? 

Research and Explore

Explore, investigate and research your career options by browsing job sites. Start the processing of gathering information and consider how your potential career options align with your values and long-term goals. 

Connect and Network 

Reach out to people in your ideal field who can give you information, support, and guidance. Don’t be afraid to talk to working professionals, send LinkedIn messages and even try job shadowing. Attend events and webinars to create authentic connections and make yourself visible – you never know who you could meet.

Reach Out

Make a list of the companies that you would absolutely love to work for and get in touch with prospective employers to learn about potential career opportunities. Be professional and enthusiastic and remember that even if a company isn’t hiring, it’s never a bad idea to introduce yourself and send along your CV – you have nothing to lose!

Be Patient

Finding a new career that you love may take time and a lot of effort and energy. You might try a few positions before finding your ideal fit. 

How can I truly enjoy the work I do?

If you’re already in a good job, but want to get more out of your career, consider these tips:

Know Yourself

Get to know yourself in depth. Observe your behavioural patterns and start to take notice of your key strengths and development areas. Self-awareness is the key to success in all areas of life. 

Put Your Hand Up

Request to work on projects that interest you. Talk openly with your line manager about what you want to be involved in. People don’t know what you don’t tell them, so talk about what you’re passionate about!

Seek Feedback

Make sure that you surround yourself with colleagues who support you and value your work. Actively seek out constructive feedback from people you respect and even ask someone you admire to be your mentor.

Create an Inspiring Workspace

Since you spend so much of your time at work, you want to make sure that it’s a happy and inspiring place to be. Bring your personality into your workspace – place fresh flowers on your desk, put up motivating quotes and pictures on your desk. 

Keep Learning

Never stop seeking out knowledge and developing your skills. Identify the skills you want to develop and ensure you have a well-thought through development plan so that you can proactively work on your weak areas. 

Candice Black

Psychometrist and Career Coach

Like any healthy plate of food, you want to make sure that your kids lunch box contains a mixture of protein, fats and carbs – macronutrients – and some nutrient and vitamin-rich fruit and veggies. 

Packing a healthy lunchbox for your kids ensures that they stay mentally and physically alert while at school – and that they have enough energy for sports in the afternoon. While it may require a little effort, we have some great lunchbox tips and tricks that will set you up for success

Think of your kid’s lunch box as three parts:

1/ The “main” meal

2/ The snacks

3/ The treat 

The “Main meal”

This needs to be the grounding meal of the lunch box. It should have a mixture of all your macronutrients and serves to fuel your child for the afternoon ahead.

This could be leftovers: such as: a pasta bake, a portion of lasagne, leftover braai food (chicken pieces and a mealie, for example). You will need to pack some utensils (a wooden spoon can work for bakes and pasta). 

Other great ideas for the main part of the lunch box that don’t require cutlery, include: sandwiches, bagels, wraps, burgers, pies or pitas. Just make sure that the filling contains some kind of protein and other nutrients. The trick is to avoid foods that are very high in sugar and will create energy highs and crashes later on. 

For example, try combinations such as: tuna-mayo toastie with rye bread or a veggie burger with mayo, lettuce and tomato or a falafel wrap with slaw and hummus or a chicken wrap with salad or a peanut-butter and banana sandwich. 

The Sides

Let’s start with the snacks and then get to the treat…

Great snacks for lunch boxes include: fruit, such as berries, slices of fruit like pawpaw or melon, a naartjie, a banana, an apple, sliced cucumber, sliced peppers or cocktail tomatoes. These must be easy to eat and packed with good nutrients and vitamins. 

The “treat” should be something that offers a little “pick-me-up” but still contains quality nutrients. This could be something like a banana muffin <can we link to the new recipe, please?> , a mini quiche, an oat bar or oat-based chunky biscuits or a small tub of yoghurt with some fruit. This should be something your child can eat fairly quickly at first break and it will give them some energy for the remaining lessons before lunchtime. 

And, it goes without saying, make sure that your child has something to drink as well (not necessarily fruit juice, which is high in sugar). The best is always water, but if they struggle to drink plain water, add some slices of fruit or mint to the water bottle to add a little flavour.

For more meal-planning recipe ideas, click here. 

The African sun is beautiful, but too much can be harsh on the skin. Here we break down what SPF actually means and how much sunscreen you should actually wear.

Labels can be confusing and sometimes it’s tricky to know which SPF to use, which sunscreen type is better for your skin, if you need different ones for face and body and also how often you should apply… But don’t worry – we’ve got you covered. 

How exactly does sunscreen work?

Sunscreen is what protects skin from ultraviolet (UV) rays and light exposure. Exposure to light without adequate protection not only accelerates aging of your skin, but it also increases the risk of skin cancer. It’s been scientifically proven that even using a minimum of SPF (Sun Protection factor) 15 every day, can help reduce your chance of skin cancer. 

Here are the main line items to look for on your sunscreen labels:

• Does the sunscreen protect against both UVB and UVA rays? UVB rays cause sunburn as well as skin cancer. UVA rays can also cause cancer and can age the skin prematurely.
• Choose SPF 30 or higher. Why? The SPF number tells you how long the sun’s UV radiation would take to burn your skin. For example, if it takes 30 times longer to burn your skin with a sunscreen on than it does without sunscreen applied, the SPF is 30. If you’re going to be outside for a prolonged period, like if you’re at the beach or playing sports, dermatologists recommend using an SPF of 50 or higher. 
• Look for “water-resistant”. This means you’ll stay protected even when sweating or doing water sports, like swimming. 

Tips to avoid sunburn

• Apply sunscreen 30 minutes before venturing outside.
  According to the American Academy of Dermatology Association, it takes approximately 15 minutes for your skin to absorb the sunscreen and protect you. If you wait until you are in the sun to apply sunscreen, your skin is unprotected and can burn.
• Don’t forget those tricky areas!
  Remember your neck, face, ears, tops of your feet and legs. For hard-to-reach areas like your back. If you have thinning hair, either apply sunscreen to your scalp or wear a hat. To protect your lips, apply a lip balm with a SPF of at least 15.
• Reapply sunscreen every two hours.

And immediately after swimming or sweating. People who get sunburned usually didn’t use enough sunscreen or used an expired product. 

Swimming is a fantastic workout because it’s low impact, builds strength and endurance and it’s great for improving cardio fitness without stress. Here are some workouts to try in the pool this summer. 

Swimming has been shown to have incredible physical as well as mental-health benefits and you can start at any age and continue swimming into your old age. You will need some basic tools, which many gyms keep on hand, such as a kick board.

Beginner Swimming Workouts

1000m Beginner Swim Workout 1

200m warm-up – easy freestyle swim pace. 

100m kickboard – hold the kickboard with your arms stretched out and focus on using your leg strength to propel you forward.  

5 x 100m pushes – swim at a faster pace for 100m and then take a 30 second rest. Repeat 5 times. 

200m cool-down – easy freestyle swim pace. 

1400m Beginner Swim Workout 2

200m warm-up – easy freestyle swim pace. 

Ladder set: 50, 100, 200, 300, 200, 100, 50 – swim these at a moderate level, just faster than your warm-up pace. Rest for 20 to 30 seconds between sets. 

200m cool-down – easy freestyle swim pace. 

800m Beginner Swim Workout 3

100m warm-up – easy freestyle swim pace. 

100m kickboard – hold the kickboard with your arms stretched out and focus on using your leg strength to propel you forward.  

100m freestyle moderate pace – swim these at a moderate level, just faster than your warm-up pace. Take a 30 second rest before the next set. 

100m breaststroke – moderate pace. Take a 30 second rest before the next set. 

100m freestyle moderate pace – swim these at a moderate level, just faster than your warm-up pace. Take a 30 second rest before the next set. 

100m breaststroke – moderate pace. Take a 30 second rest before the next set. 

100m kickboard – hold the kickboard with your arms stretched out and focus on using your leg strength to propel you forward.  

100m warm-up – easy freestyle swim pace. 

We love a bit of vitamin D, but with summer temperatures soaring, it’s important to use preventative measures against sunstroke.

So, what exactly is sunstroke? Ever had that feeling like you’re burning up, exhausted, can’t take in any liquids or food.. Maybe even feeling nauseous? These can often be symptoms of sunstroke after spending too much time in the sum, typically after completing an exercise activity, such as running a marathon, where you spend many hours exercising in the sun and high temperature. 

Heat Exhaustion VS Sunstroke

Firstly, it’s important to know the difference between heat exhaustion and sun stroke. Heat exhaustion does not usually need emergency medical help if you can cool down within 30 minutes. If it turns into heatstroke, it needs to be treated as an emergency and you need to either call your doctor or head to the local hospital or emergency room. 

Heat Exhaustion symptoms can include: tiredness, dizziness, headache, nausea, excessive sweating, clammy skin, heat rash, cramps, elevated heart rate, fast breathing, high temperature, thirst and feeling weak. If you use the cool down methods below, someone struggling with hat exhaustion should cool down in about 30 minutes. 

If after 30 minutes, the person still feels unwell, has a very high temperature, is hot to the touch (and not sweating), has a fast heartbeat, shortness of breath or any kind of confusion, lack of coordination or may be passing out, it’s important to call medical support immediately. Someone suffering from sunstroke may also begin to have a fit or seizure.

How To Cool Someone Down

You can help someone cool down from heat exhaustion by trying the following methods. 

1. Help move the person to a cool, shaded area. If there is a fan or air conditioner nearby, even better. 
2. Remove all unnecessary layers of clothing, such as shoes and socks or layers. 
3. Offer them cold water or water with electrolytes mixed in. 
4. Try to cool their skin down by using damp, cool towels (place them around the head, neck and under the arms). 

There’s no better feeling than starting the new year with a fresh set of healthy intentions! But don’t make your New Year resolutions just another promise to yoursellf that gets abandoned by March. Each and every year, millions of people start out with all the best intentions, and a few months later, they’re back to their old unhealthy habits. We’ve all been there and it’s very easy to get swept away with the stress of life that our healthy intentions tend to slip away, but this doesn’t have to happen. It’s possible to keep your healthy habits all year round, and we’ve got some tips to help you do this.

Get your mindset right

Before you do anything, you need to accept that healthy eating isn’t just a New Year resolution; it’s a lifestyle change. Stay away from viewing your healthy habits as a diet and rather think about your habits as your new way of life.

Choose changes that work with your lifestyle

Having healthy eating habits is important, but it’s important to choose a realistic habit that works with your lifestyle. If you often enjoy eating dinner out with friends, for example, it’s probably not a good idea to commit intermittent fasting at night. If you enjoy rice or a slice of toast in the mornings, rather try limiting your carb intake than cutting them out altogether. Ask yourself, “Can I see myself living like this forever?” If the answer is no, then choose something more maintable.

Identify your ‘why’

If you don’t understand the reasons behind your health and fitness goals, then you’re less likely to stick with them over the long-term. Think deeply about why you want to make these changes until you find something that’s really important to you that will help you stay disciplined no matter what. Just wanting to lose weight, for example, isn’t a strong why that will last. Ask yourself why you want to lose weight – to feel more confident in the workplace? To live a longer life so that you can spend more time with your children and grandchildren? 

Understand that motivation ebbs and flows

There’s nothing like the feeling of motivation to achieve your health and fitness goals at the start of a new year! While it’s important to use this motivation to get you going, accept that motivation ebbs and flows and know that it’s impossible to maintain the initial motivation. You will not be motivated every single day, and that’s okay! Just because you’re not motivated, however, doesn’t mean your healthy lifestyle goes out the window. It’s on these days that you need to learn to be disciplined. While motivation gets you started, discipline is what ultimately makes your healthy choices a lifestyle.

Eat healthy foods you love

Healthy eating doesn’t mean eating a salad at every meal or making sure you’re getting in every kind of vegetable possible. You don’t have to eat salads and like all vegetables to be healthy! It’s important to find healthy foods that excite you and that you enjoy. There are countless options out there that can be delicious, and it’s your resonsibility to go out and find them. If you don’t like tomatoes or avocados, for example, don’t force yourself to eat them, because if you eat foods you don’t like, you’re less likely to maintain your eating habits. If you eat foods you love, on the other hand, you’re more likely to continue to eat them. 

Know that consistency doesn’t mean perfection

To live a healthy lifestyle, you have to be consistent. But consistency doesn’t mean making perfect choices one hundred percent of the time. Consistency means making great choices most of the time! You won’t go the rest of your life without eating chocolate or a pizza, will you? Of course not! Accept that you won’t be perfect all the time, but know that you can be perfect ninety percent of the time. That’s what’s going to make your healthy lifestyle stick. Accepting imperfection and knowing that consistency and perfection are not the same thing is key to a maintanable healthy life!

Following healthy eating habits and staying disciplined year-round can help you make healthier choices, leading to improved health, better energy levels, disease prevention, achieving your weight goals and a more positive outlook on life. If this is what you want, there are ways to make your habits stick and you don’t have to fall off the bandwagon a few weeks into the year!

Written by: Jodi Bransby | Health Coach

@_live_whealthy_ – Instagram account handle