Category: Health

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.

Want to start exercising at home? Have no gym equipment? You don’t need it! Here are the five best bodyweight exercises that you can do anywhere at any time, as long as you have a little bit of space around you.

The great thing about bodyweight exercises is that you can do them in your lounge, on your lawn, in a courtyard, in a park or anywhere that feels comfortable to you. Just 15 minutes a day can make a difference to your strength and physical health. 

Start with 10 reps of each move and do three sets. Over time, increase your rep count. For beginners, start with push-ups on your knees and for the plank, hold 15 seconds and build up slowly to 30 seconds, then up to one minute. Remember to take rest breaks between exercises and sets as needed. 

Move 1: The Squat 

• Set your feet shoulder-width apart, with your toes slightly facing outwards. 
• Pull in your lower abs and look straight ahead. 
• Slowly bend at the knees and lower your body, keeping your heels flat on the floor, until your buttocks is closely in line with your knees. 
• Pause at the bottom before pushing back up to the starting position.
• Repeat 10 times.

Move 2: The Push-Up

• Get on all fours and prop yourself up on your hands, keeping them just outside of shoulder, width apart. 
• Straighten your arms and legs (you are welcome to keep your knees on the floor).
• Lower your body until your chest nearly touches the floor
• Hold for a moment. 
• Push yourself back up. 
• Repeat 10 times. 

Move 3: The Plank

• Assume a push-up-like position, except with your forearms resting on the floor at a 90-degree angle.
• Place your elbows directly beneath your shoulders and look down at the floor.
• Maintaining a perfectly straight line, hold the position and keep your abs and back muscles tight (don’t allow your hips to rise away from the floor)

Move 4: The Glute Bridge

• Lay face-up on the floor, keeping your knees bent, your feet flat, your arms at either side, and your palms down (you should be able to touch your ankles). 
• Lift your hips off the ground until your knees, hips, and shoulders form a straight line.
• Squeezing your glutes and keeping your abs clenched, hold the bridge for a moment.
• Slowly ease back to the starting position. Don’t let your knees splay out to the sides. 
• Repeat 10 times. 

Move 5: The Bicycle Crunch

• Lay flat on the floor with your lower back pressed to the ground. 
• Put your hands behind your head.
• Bring your knees towards your chest and lift your shoulders off the ground without pulling at your neck (use your hands to support your neck).
• Straighten your right leg to a 45-degree angle above the ground while turning your upper body to the left and bringing your right elbow towards your left knee.
• Alternate sides by straightening your left leg and bringing your left elbow towards your right knee. 
• Repeat 10 times per side. 

We’d all like to have a six-pack, right? Or at least have a stronger core to support us through our daily lives. Here are 5 top exercise moves to incorporate into your daily routine. 

In addition to abs of steel, a strong core helps to promote faster running, cycling, improves posture and reduce back pain. It is important to remember that while certain exercises build stronger cores, diet plays a big role in developing rock hard abs. 

Move 1: The Walking Plank

• Assume the plank position on your forearms, keeping your feet a shoulder-width apart and your lower back flat.
• Press yourself into a push-up position.
• Lower back down into the plank. 
• Repeat 10 times. 

Move 2: Reverse Crunch

• Lay on your back, keeping your arms on the floor at either side and your palms facing down.
• Bend your knees and bring them towards your chest as you contract your abs.
• As your knees rise, roll your pelvis to lift your hips off the floor, lifting your body close to a 90-degree angle with your toes pointing behind you.
• Hold and squeeze at the top. 
• Slowly lower to the starting position. 
• Repeat 10 times. 

Move 3: The Mountain Climber

• Assume the sprinter’s position, with one foot beneath your waist and the other one straight back.
• Tighten the core to support your back (sucking your belly button towards your spine).
• Swap foot positions (go as slowly as you need to).
• Repeat 10 times with each foot.  

Move 4: Side Plank

• Lay on your left side and prop your upper body onto your forearm, keeping your knees and legs straight.
• Tighten your core and raise your hips until your body is in a straight line.
• Hold the position and breathe deeply (start with 10 seconds and build up to 30). 
• Roll over and repeat on the other side.

Move 5: The Sit-Up

• Lay on the floor with your knees bent.
• If possible, put your feet under something that will stop them from moving (or ask a friend) to stand on them or lock feet while they do them with you.
• Put your hands behind your head and tighten your core as you sit up. 
• Lift your torso until your upper body and thighs form a V-shape.
• Lower to the starting position.
• Repeat 10 times.

For more workouts that you can do at home, visit our ClickFit site. 

The festive season is synonymous with rich foods, binge eating, excessive drinking and being a little extra lazy. These can take their toll on your body. If you’re concerned about how these behaviours will affect your family’s health, there are small hacks to help you stay healthy while still having a merry good time.

Festive Season Health Tips

1. Just add water. Set water out at every meal. Jugs of water with fruit look festive! Drink water when you wake up and before you go to bed. This will keep you stay hydrated in the heat of summer and minimise the side effects of excessive wine consumption. It also means that you don’t overeat. Thirst is often confused with feelings of hunger. Staying hydrated means less binge eating.
2. Include salads and fruit with every meal. Sometimes eating healthier is simply about having the right options right in front of you. And we’re not saying don’t enjoy that roast or that pudding. Make sure to add salad to your plate; fill your dessert bowl with strawberries and not just ice cream; have a plate of fresh crudites with your picnics.
3. Have more vegetarian options. Having a festive season braai?  Add more vegetarian options to the menu, like mushroom skewers and vegetable sosaties or corn. Ratatouille is a great side dish and works well as a leftover. Make veggie-packed smoothies in the mornings for everyone. Challenge the kids to make vegetarian dishes, big salads or even buddha bowls for the family. Plan your meals so that you have three times as many vegetable side dishes as you have protein dishes.
4. Take a walk. Walking helps with indigestion, which is common to experience this time of year with all the indulgent meals served up. Walking also eases stress and burns calories.
   

Read more: Easy Ways to Eat More Vegetables Plus Tasty Veggie Recipes.

“I was diagnosed with Panic Attack Disorder a few years ago after my anxiety grew out of control and started impacting my everyday life. The good news is that it’s manageable and that there is help,” says Medshield Movement ambassador, Amy Hopkins 

“After a series of stressful episodes in my life and a heightened increase in my anxiety levels, I started having panic attacks. Episodes where I would feel like I’m having a heart attack or that I’m choking or can’t breathe, including a sense of paralysis.  There were moments when I had to sit down on the street and wouldn’t be able to enter a building. It became so debilitating. I always thought that I could manage my stress with fitness – and it did help – but at some point, it was not enough,” admits Amy Hopkins. 

“I knew that I was no longer coping and went to see my doctor, who wanted to prescribe medication to help get my levels back to “normal” so that I could function again. I was scared and resisted. I did, however, begin seeing a therapist. The funny thing about therapy is that you think to yourself: what on earth will I even say?  Ince you start talking, it all pools out of you like a bursting dam wall. I had a panic attack in that first session in front of my therapist. It was a tough day.”

“We eventually agreed to try a course of medication, continue therapy and I added yoga to my exercise routine. It was hard in the beginning, being so vulnerable, but I was left with no other option,” she says. 

Johannesburg-based counselling psychologist Jacqui Morgan says: “Although stress and anxiety may share many of the same physical and emotional symptoms, such as mood fluctuations, tension, uneasiness, digestive upsets, fatigue, disturbed sleep, headaches, they have different origins,” explains Jacqui Morgan. “Anxiety is often characterised by a feeling of apprehension, fear or dread that persists after a stressful situation has passed,” she explains.   

“Fast forward seven years and I hardly have panic attacks anymore. I can recognise when my body and brain start to go into an anxious state and I can talk myself out of it most of the time by doing to following: 

• Slowing down my breathing
• Focusing my thoughts
• Self-motivation that things will be okay
• Distractions like a puzzle or sudoku”

“It’s taken years, but I know that I have to do mental-health maintenance regularly to stay in good mental-health shape! This includes: prioritising sleep, regular exercise as well as yoga practise, journaling, avoiding excessive drinking, eating well, not having caffeine or stimulants after a certain time of day practising hobbies that elicit a sense of calm, like painting, reading, gardening and walking.”

Read more: Expert Advice On Mental Health Self-Care At Home. 

Coupled with end-of-year burnout, the festive season can leave some of us feeling anxious and overwhelmed and the lingering COVID-19 pandemic doesn’t help anyone’s nerves.

So, what exactly is festive season stress and how can we overcome those feelings of being overwhelmed and anxious? 

1. Journal It Out. Sometimes it’s hard to identify exactly where the stress is coming from and sometimes we know exactly what it is (deadlines, family, monetary pressure). Either way, journaling is a great way to identify and manage those stressful thoughts. Sometimes writing thoughts down in a private place helps us feel a lot easier and more in control of what we’re going through.

2. Set Boundaries. Stress at this time of year comes from a rise in expectations, like deadlines, gift shopping, finances, safety, Christmas lunch and keeping a clean house with family popping by regularly. This can be exhausting and nerve-wracking. Be open and honest about what you’re okay taking on and where you need help. Don’t be afraid to delegate. Don’t be afraid to say no.

3. Be realistic about your budget. One of the biggest causes of stress comes from the feeling of having to overspend. Work out what you can realistically spend on gifts, lunches and family. Manage children’s expensive gift expectations with honest conversations and think of presents that you can make together as a family (like homemade jam or plants that you have propagated). 

4. Find time for the things that give you a sense of safety and security. This time of year can be overwhelming. It’s important to focus on small things that you can control and things that keep you feeling sane. Perhaps that’s scheduling a yoga session or taking 10 minutes to meditate or clean the kitchen. 

Remember that no one should ever suffer alone. If you need to speak to someone, we have a wide range of medical experts on our network. Visit the Medshield website to find one nearest to you. 

Read more: What Exactly Is the Difference Between Stress and Anxiety?

There has been an online debate about the health benefits of tomatoes after research published has suggested negative side effects of eating too many tomatoes. The key words being “too many.” Tomatoes are superfoods in their own right, offering incredible health benefits that do the body a world of good.

Eating anything in excess can be bad for you – even drinking “too much” water can have negative side effects. The truth is that this is only in excess. There is still no RDA (recommended daily allowance) of tomato consumption and all health experts say that it’s best to eat a variety of vegetables and to not overeat any one item.

It is recommended by health professionals to add tomatoes to your daily diet for the following reasons:

1. Tomatoes contain high amounts of the antioxidant Lycopene. It fights molecules called free radicals that can damage your cells and affect your immune system. Foods high in lycopene, like tomatoes, may make you less likely to develop certain cancers.
2. Tomatoes have substances called lutein and zeaxanthin that may help protect your eyes from the blue light of smartphones and computers. They also may help keep your eyes from feeling tired and ease headaches from eye strain.
3. Tomatoes contain a good amount of calcium and Vitamin K. Both nutrients are essential for strengthening and performing minor repairs on bones as well as bone tissue.
4. Tomatoes are good for your heart. Because of the Vitamin B and potassium in tomatoes, these vegetables are effective at reducing cholesterol levels and lowering blood pressure.
5. Tomatoes are good for your skin and hair. The Vitamin A in tomatoes works perfectly to keep your hair shiny and strong. In addition, it also does wonders for your eye, skin, bone and teeth health.

Looking for a new recipe to up your tomato intake? Try this delicious Ratatouille Recipe.