2024 May Articles Archives

Child Protection Week

“Giving children a healthy start in life, no matter where they are born or the
circumstances of their birth it the moral obligation of every one of us”

NELSON MANDELA

Child Protection Week calls on every South African to take a stand and uphold the rights of children as articulated in the Constitution of the Republic of South Africa and Children’s Act (Act No. 38 of 2005).

Let us be challenged to look beyond our individual lives and engage in a united effort to safeguard our children. The call to action is clear and urgent: every South African is tasked with ensuring that our children do not suffer abuse or become victims of human trafficking. This appeal is not just to parents and guardians but to neighbours, teachers, community leaders, and indeed, anyone who can make a difference.

The campaign promotes resources, like 24-hour helplines for victims of gender-based violence, like Childline South Africa, TEARS and Child Welfare South Africa.

The amended Children’s Act reflects a broader commitment to these goals by strengthening the legal framework to support the rights and wellbeing of children. The act introduces new procedures and enhanced court capabilities – ensuring that children’s issues are handled with the care and priority they deserve.

Watch a Human Rights lawyer, Rebecca, explain the amendments.

If you need to know how to get help for a child or adult who is being abused, reach out to LifeAsssist for guidance, trauma counselling, or legal advice.

zara2024-05-02T13:06:49+00:00

Let’s Talk: Are you sitting comfortably at work?

Looking after your wellbeing at work involves a combination of healthy eating, regular movement, and mindful lifestyle choices – especially if you spend six or more hours a day sitting at a workstation.

Sitting for long hours without any proper movement in the workday places you at risk of a ‘sedentary lifestyle’. People who are sedentary are more prone to musculoskeletal injury, eye strain, mental fatigue, sleep disorders, anxiety, or mood disorders, and chronic health conditions, like heart disease, stroke, or diabetes.

What can you do about it?

Stay active

Aim to stand up or walk around for a few minutes every hour.
Take the stairs and the long way around to bathroom breaks, or meetings, when possible.
Try a short bout of exercise, like a 10-minute walk during a break, or follow the ‘DeskErcise’ routine daily. Download an exercise guide to get started.

WATCH THE DESKERCISE VIDEO

Organise your workspace

Set up your workstation to support good posture and boost productivity. Watch the Biokineticist Carlos Jacobs ‘NEW’ video. Proper ergonomics can help to prevent eye strain, muscle strain, and pain. In turn, you can expect more energy and better focus.

WATCH THE ERGONOMICS VIDEO

Eat healthily at work

Bring or order healthy, balanced meals to avoid the temptation of fast food or snacks. Include a good mix of protein, fibre, and healthy fats.
Limit sugar and refined carbs as these can spike your blood sugar levels, contributing to weight gain and increasing diabetes risk.

Stay hydrated

Keep a water bottle at your desk and drink plenty of water throughout the day, which can help control hunger and maintain energy levels.

Monitor your health

Consider using apps or devices that remind you to move and track your food intake.
Keep track of your health metrics with regular screening – especially if you have a family history of heart disease or diabetes. Rising blood sugar is a warning sign of Type 2 Diabetes. If you find out early enough – at the pre-diabetes stage – the risk can be reversed by adopting healthier lifestyle habits. Learn more about Diabetes.

Protect mental wellbeing

High-stress levels can affect blood sugar. Manage stress better by practicing mindfulness or meditation, or simply spending some break time socialising.
Ensure you get adequate quality sleep. Poor sleep negatively impacts your state of mind, and your metabolism, which can increase your diabetes risk.

Make the move to discover what will work well for you. Reach out to LifeAssist to speak to a Health Coach and take it a step further by booking an appointment with a dietician or biokineticist – a personalised diet and exercise plan is waiting for you, at no cost.

zara2024-05-03T08:44:05+00:00

Navigating the Storms of Anger

Anger is a complex emotion often categorised as secondary because it usually arises in response to primary emotions such as fear, frustration, or hurt. Understanding the roots of anger involves finding the underlying emotions that trigger it.

Psychological Basis of Anger

Threat perception: Anger often stems from a perception of a threat to our wellbeing, values, or self-esteem. It’s a natural response to perceived harm or injustice.
Frustration: Situations where our goals are blocked or our desires unmet can lead to frustration, which may manifest as anger.
Loss: Experiencing loss, whether personal, such as a relationship, or professional, like a job opportunity, can provoke anger as part of the grieving process.
Violation of expectations: Anger can arise when there is a significant gap between expectation and reality, whether in personal behaviour or external circumstances.

Managing Anger

Often easier said than done, effective anger management involves recognising the triggers, understanding the underlying causes, and developing and practising strategies to handle the emotional responses well.

Self-awareness: Understanding what triggers your anger and recognising the primary emotions behind it can help manage the response before it escalates.
Relaxation Techniques: Deep breathing, meditation, or progressive muscle relaxation can help calm down intense emotions and reduce overall levels of anger.
Cognitive Restructuring: Changing the way you think about anger-inducing including reframing thoughts more positively and realistically instead of defaulting to negative or catastrophic interpretations.
Problem Solving: Sometimes, anger stems from real problems that need solutions. Approaching these issues methodically and considering practical solutions can reduce the frustration that leads to anger.
Improved Communication: Anger often flares up during misunderstandings or confrontations. Practising assertive yet respectful communication can help clarify situations and lead to better outcomes without escalation.
Use of Humour: Finding the lighter side of a situation can help defuse anger. However, it’s important to avoid sarcasm as it can hurt others and worsen the situation.
Physical Activity: Engaging in regular physical exercise is an excellent way to reduce stress and manage the physiological symptoms of anger.

Finding constructive outlets for anger like creative expression, physical activity, or seeking social support for perspective and relief, is an important part of the process, too. If you are feeling angry regularly and are battling to constructively manage your reactions, then reach out to a counsellor for strategies that can work for you, in the interest of your wellbeing and interpersonal relationships.

zara2024-05-02T11:11:02+00:00

Set up an optimal eating plan

Staying at optimum productivity during an 8-10 hour commute and workday is a challenge for almost everybody. Whether you are avoiding the afternoon slump, are pre-diabetic, or are diabetic and on a treatment plan, you could benefit from a healthy structure to your day to avoid unnecessary health risks.

A typical timetable for movement, meals, snacks, and hydration involves balancing your workload, stress, activity and nutrient intake to manage blood sugar levels effectively throughout the day.

Here’s an example of a structured plan:

Typical Daily Timetable

Breakfast (7:00-8:00 AM)

What to eat: A balanced breakfast that includes high-fibre, low glycaemic index carbohydrates, healthy fats, and protein. Example: Oats and a side of berries. Wholewheat toast with avocado. Avoid all cereals as they are high in sugar and sodium.
Hydration: Start with a glass of water.
Movement: Consider ways of adding physical activity to your commute by parking further away, getting off at a bus stop and walking the rest of the way (where safe) or arriving early to stretch, or doing a mini workout.

Mid-Morning Snack (10:00-11:00 AM)

What to eat: A light snack that’s low in sugar. Example: A small apple with a handful of nuts. Provita and cottage cheese with tomato. (Limit your salt)
Hydration: Water or herbal tea. Limit coffee dairy and sugar – try to move to black coffee.
Movement: Take a break and walk the stairs, the long way around to a bathroom break, or stretch it out (<link to deskercise>)

Lunch (12:30-1:30 PM)

What to eat: Include lean protein, complex carbohydrates, and lots of vegetables. Example: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing.
Hydration: Water.
Movement: Go for a brisk 10 min walk.

Afternoon Snack (3:30-4:00 PM)

What to eat: Something protein-rich to keep energy levels stable. Example: Greek yoghurt with a sprinkle of chia seeds, or Hummus and veg sticks, or biltong, or a hard-boiled egg. Avoid looking for something sugary as this will spike your blood levels
Hydration: Water, tea, or an unsweetened iced tea.
Movement: Stretch it out with your deskercise routine <link> and take the long way around to have a brief chat with friends while you make your tea

Dinner (6:30-7:30 PM)

What to eat: Similar to lunch, focus on protein, complex carbohydrates, and vegetables. Example: Fish, baby potatoes, and steamed vegetables. Avoid processed food like pasta sausages or refined carbs like white bread.
Hydration: Water or sparkling water with mint and lemon – pour it into a nice glass.
Movement: Meet up with friends or family at the gym, or head out to a park for a walk or jog before dinner. 45 mins of fast-paced activity 3-4 times a week is recommended and will give you that endorphin reward. Avoid exercising after dinner as you need to allow your body to relax before bed.

Evening Snack (if needed) (9:00 PM)

What to eat: A very light snack if you’re feeling hungry or if your blood sugar levels are a concern. Example: A few slices of avocado or a small serving of cottage cheese.
Hydration: A cup of herbal tea (preferably chamomile which has calming properties) or water before bed.

Managing your day optimally involves a combination of strategic planning, lifestyle adjustments, and a motivated mindset.

This plan serves as a guideline and example of a sustainable wellness programme. If you have health concerns, it is vital to seek professional medical advice before making any changes to your diet or exercise plan.

If you have a clinical condition, like diabetes, you may need medication and special dietary requirements to maintain blood sugar levels and sustain your overall health.
If you have a pre-existing injury or health condition, you may need to adjust the frequency and intensity of exercise.

Call LifeAssist now to make an appointment with a Dietician or Biokineticist to create your personalised eating and exercise plan – at no cost to you.

zara2024-05-02T14:55:18+00:00