Category: Health

Need a little health boost? Look in the spice rack! Here we talk about five amazing spices to add to your foods to boost your health and innovative and easy ways to use them every day!

Turmeric

The king of colour, turmeric is not easily found fresh, but is commonly found in South African households on the spice rack! It’s often used in curries and stews and, more recently, you can even find “turmeric lattes” in your local coffee shops. You can even add a pinch to your morning smoothie.

Benefits: It contains an antioxidant called curcumin, which helps to fight free-radical damage and it’s a well-known anti-inflammatory.

Cinnamon

Popular on pancakes and in baked goods, cinnamon is a powerful spice that can easily be added to all kinds of brews, broths, desserts and a variety of savoury dishes too. A great way to get your daily dose of healthy cinnamon first thing in the morning? Stir a teaspoon into your bowl of oats!

Benefits: Cinnamon contains a compound called cinnamaldehyde. Cinnamon helps fight inflammation and has been shown to lower cholesterol and triglycerides in the blood. But it’s key power? Lowering blood sugar levels. Studies have shown that cinnamon can lower fasting blood sugars by 10-29% in diabetic patients. Read more here.

Ginger

Ginger is easily found fresh around South Africa and is often added to juices, smoothies, teas, curries, stir-fries and other Asian-style dishes. Ginger contains gingerol, which has powerful medicinal properties.

Benefits: Gingerol has powerful anti-inflammatory and antioxidant effects. It may help relieve nausea and vomiting. Studies also show that including ginger in your diet can have a positive effect on weight management. Read more here. A 2015 study of type-2 diabetes showed that two grams of ginger powder per day lowered fasting blood sugar by 12%.

Cayenne Pepper

A pinch of cayenne pepper elevates the flavour of many savoury dishes and it works well with desserts too – particularly chocolate. Cayenne pepper is often added to juice shots, with ingredients like ginger and lemons, and works well in teas too (just a tiny bit!).

Benefits: Cayenne pepper contains capsaicin, which helps reduce appetite and may have anti-cancer properties. It has been shown to reduce appetite and increase fat burning in many studies, which is why it’s commonly included in weight management programmes.

Cloves

Make you instantly think of apple crumble? Cloves have often been used in baked goods, stewed fruit dishes and gluhwein, but are also used in hearty meat dishes. More recently, cloves have become popular additions to teas and cocktails.

Benefits: Cloves are a great source of beta-carotene, which converts into vitamin A, an important nutrient for keeping your eyes healthy (and good skin!). Cloves contain a compound called eugenol, which has been shown to reduce the inflammatory response in the body, reducing the risk of diseases such as arthritis and helping to manage symptoms. They have also been shown to reduce stomach ulcers. They also have been shown to have antimicrobial properties, meaning they can help stop the growth of microorganisms like bacteria. Read more here.

It’s been two years since the Pandemic started and many of us are dealing with the repercussions of change, loss, trauma and anxiety. One of those is depression. Here we look at seven everyday signs of depression to look out for in yourself and others.

Help is out there – you are not alone. We know it may not be easy to speak about, but acknowledging that you may have depression or that you have been experiencing a persistent low mood for a prolonged period, could be the first step in getting help. If you’re not yet ready to speak to a family member or doctor, you can contact the South African Depression And Anxiety Group free hotline counselling services, so that you have someone to consult with, free of charge.

Seven Signs Of Depression

1. A loss of interest. This could be a general loss of interest in daily activities or, particularly, a loss of interest in hobbies, work challenges, events or people who would have previously interested you.
2. Increased fatigue and sleep problems. Depression often comes with a lack of energy and an overwhelming feeling of fatigue, which can be among the most debilitating symptoms of depression. This could lead to excessive sleeping. If you’re depressed, you might also feel like everything is happening in slow motion, yet you still can’t keep up because of overwhelming mental and physical exhaustion. This is a real physical symptom of depression.
3. A loss of sex drive. When you’re depressed, your desire for sex may lessen or even diminish. This may unfortunately lead to feelings of additional guilt and pressure.
4. Changes in appetite or eating habits. Often depression can commonly cause changes to your weight and eating habits. This could be weight loss or weight gain, a desire to eat more or eat less.
5. Irritability. Being depressed takes a physical, emotional and mental toll on the body and thus people struggling with depression may be quick to anger or have a lower tolerance for everyday annoyances, leading them to act out irrationally. They may appear quick to anger or easily irritable.
6. General sense of hopelessness. This often causes people suffering with depression to not seek help. You may experience feelings such as: there’s nothing you can do to feel better or other feelings like worthlessness, self-hate or inappropriate guilt. These may manifest as: “It’s all my fault,” or “What’s the point?”
7. Brain fog. You may experience difficulty concentrating, remembering or making decisions. You may feel like you have a never-ending brain fog or worry you’re losing your ability to “think straight”.

These and other symptoms, such as suicidal throughts, anxiety and uncontrollable emotions may be signs that you – or someone you love / in your family – may be struggling with depression. At Medshield we have a wide network of doctors and psychologists around the country who can help.

Read more on “How To Know When It’s Time To Seek Therapy”. To speak to a SADAG counsellor, contact 011 234 4837 between 8am and 8pm Monday to Sunday or the 24hr Helpline on 0800 456 789.

14 to 20 March is World Salt Health Awareness Week and we have some handy recipe tips and tricks to help salt lovers cut down on your salt intake and improve your health.

Cardiovascular disease is the leading cause of death globally with 18.6-million deaths in 2019 (read more here). Salt has been shown to be the highest risk factor with the Southern Sub-Saharan African region consuming approximately 8g per day, far exceeding the World Health Organisation’s recommendation of less than 5g per day.

World Action On Salt, Sugar and Health (WASSH) is a global group with the mission to improve the health of populations throughout the world by achieving a gradual reduction in salt and sugar intakes. In an article published on their site on 31 January 2022, new research by MRC Research Unit for Hypertension and Cardiovascular Disease, North-West University, Potchefstroom (published in the Journal of Hypertension) suggests mandatory salt reduction targets are an effective approach to reducing population salt intakes and improving outcomes of strokes and heart disease.

While this is good news and helps with food legislation, it’s easy for us at home to still grind extra salt over our daily dishes. So, we have some hacks and tips to help you reduce your salt intake while still getting maximum flavour!

Healthy Hacks To Reduce Salt

1. Choose whole, unprocessed foods and eat plenty of vegetables and fruit.

2. Check food labels before you buy to help you choose less salty options. Look for “reduced sodium” or “low salt” options.

3. Make your own sauces and salad dressings – often these store-bought versions contain a lot of added salt and freshly made sauces and dressings pack more flavour punch too.

4. Use “out of sight, out of mind” thinking: take salt and salty sauces off the table to reduce temptation and also so that younger family members won’t develop the habit of adding salt.

5. Use herbs, spices, garlic and citrus in place of salt to add flavour to your food during cooking and at the table. Freshly squeezed lemon juice adds a lot of flavour to salads, vegetables and meats while offering a satisfying zing. Fresh herbs – like basil, parsley and coriander – also offer pops of extra flavour taking away the need to add salt. Think of other spices to use instead, like chillies, paprika, cumin or coriander seed to add flavour to your dishes.

6. Cut back on processed meats, smoked foods and salty takeaways as these are always laden with extra salts.

7. Rinse your tinned food items, like lentils, chickpeas and beans. The liquid often contains a lot of salt for preserving.

World Hearing Day is on 3 March and while we use our ears every day, we may not give them the notice they deserve, so here are some key things to look out for when it comes to your hearing.

Firstly, it’s important to note that hearing loss can naturally happen as we age and that if you have any concerns, it’s important to speak to your doctor.

Six Signs Of Hearing Loss

1. Difficulty hearing other people clearly and misunderstanding what they say, especially in noisy places.
2. Frequently asking people to repeat themselves.
3. Listening to music or watching TV with the volume higher than other people or always wanting to turn the volume up, when others around you seem to be fine with the current volume.
4. You often experience difficulty hearing others on the phone.
5. You find it hard to keep up with a conversation because you miss words here or there or don’t hear full sentences.
6. You feel tired or stressed from having to concentrate while listening.

If you struggle with a few of the above, it may be time to book an appointment with your doctor to examine your hearing. It’s possible that others may notice issues with your hearing before you do and this should also be taken into account.

There are lots of possible causes of hearing loss. It may be caused by something treatable or it may be permanent. Your symptoms may give you an idea what could be causing it, but it’s always important to seek expert medical advice from a qualified doctor. If your hearing loss is not caused by something a GP can treat, they may refer you to a hearing specialist for further tests and treatment.

Some small steps you can take to make your life easier if you’re suffering with hearing loss is to:

1. Reduce background noise or move to a quieter area when talking to other people.
2. Face people when they’re talking to you, so you can see their mouth, facial expressions and gestures (this may be difficult in COVID-19 times with masks, but may help at situations like family gatherings, for exmaple)
3. Ask people to repeat themselves, to speak more slowly or to write things down if you need help.

A pap smear is a procedure to test for cervical cancer in women – the second most common cancer in women in SA. Here we will explain why it’s important to go, what it feels like and what to do if you have “abnormal” results.

Often discussions around pap smears are left until “women’s month”, but women’s health should be a topic and a health priority all year long.

What Exactly Is A Pap Smear?

A pap smear is the best way to discover precancerous conditions or tumours that could lead to cervical cancer. You’ll start by lying down on an examination table/bed and rest your feet in stirrups or on either side of the table/bed. Your doctor or nurse will ask you to shuffle your lower body down the bed/table until your knees are bent. This position helps them access your cervix (the lower, narrow end of the uterus that forms a canal between the uterus and vagina).

Next, your doctor or nurse will slowly insert an instrument called a speculum into your vagina. A speculum is a plastic or metal tool with a hinge on one end. The hinge allows the speculum to open, subsequently opening your vaginal canal for easier inspection. They may shine a light into your vagina so that they can take a closer look at your vaginal walls and cervix. Then your doctor will take samples of your cervical cells using a soft brush and a flat scraping device called a spatula. This usually doesn’t hurt and the procedure only takes a couple of minutes.

Who Should Get A Pap Smear?

Usually pap smears are recommended for women over 21 to 65. This includes women are sexually active, have gone through menopause and may included women who have had a hysterectomy. If you aren’t sure about whether you need a pap smear, talk to your doctor.

What Does A Pap Smear Feel Like?

It’s important to note that everyone’s pain thresholds are different, so, to some, a pap smear test may feel like a tiny pinch or, to others, a minor discomfort. A feeling of pressure may be present when the speculum is inserted. It should not hurt (pain could indicate that something else is wrong, so it’s important to speak up).

Prepping For Your Pap Smear

If you’re nervous about the pain or have a low pain threshold, you can take an ibuprofen before or after the exam – check with your doctor if you’re unsure.

Avoid intercourse, douching or using any vaginal medicines or spermicidal foams, creams or jellies for two days before having a pap smear, as these may wash away or obscure abnormal cells.

Avoid getting your pap smear test when you are on or close to your period, as ​​the presence of blood can make it difficult for your provider to collect a clear sample of cervical cells.

Occasionally spotting can occur after the test, so pack a panty-liner just in case or if you’re unsure.

Why Should You Get Tested Annually?

According to the Western Cape Government, cervical cancer is the second most common cancer among women in South Africa after breast cancer. One in every 42 women has a lifetime risk of being diagnosed with cervical cancer, says the Cancer Association of South Africa (CANSA).

The good news is that cervical cancer can be successfully treated if detected in the early stages, which is why going for annual pap smear tests is not only important, but early detection can help save your life. Medshield Medical Scheme members receive a free pap smear test per annum, included in your wellness benefits.

What happens if my results are abnormal?

When the results of the test come back (usually after a couple of days), your doctor or nurse will contact you to talk you through the findings. If the case is that the test results show “abnormal” cells it could mean a number of things, depending on what cells were discovered in the test.

Abnormal cells are graded into levels: low-grade and high-grade. Depending on the results, you may need to be referred for further testing and treatment of the abnormality. This will prevent it from becoming cancer.

If you have any questions or would like to find out more, don’t hesitate to speak to your doctor.