Your Wellness - Body Archives

Don’t be fooled: All forms of smoking can kill

Smoking is a gamble with your life, regardless of the device you use. There are no safe alternatives, whether it is vaping or smoking a hookah…they all have unique health risks that could shorten your life expectancy significantly.

Whether you are smoking a traditional cigarette or using one of the thought-to-be “safer” alternatives like vaping or a hookah pipe, you are putting your health at serious risk and increasing your chances of premature death. This is the undeniable truth that many fail to grasp, explains Ingrid Bame, Project Coordinator at the National Council Against Smoking (NCAS).

Concerning trends

Bame notes that there has been a worrisome increase in smoking in South Africa in recent years.

“The first Global Adult Tobacco Survey (GATS) in South Africa was conducted by the South African Medical Research Council (SAMRC) in 2021 which indicated the prevalence among adults aged 15 and older was sitting at 29,4%. This is partly attributed to the rising popularity of new products like vapes and hookahs among younger people.”

A University of Cape Town study involving 25,000 high school learners revealed that 16.8% are current e-cigarette smokers, while only 2% smoke traditional cigarettes. “This clearly shows a high uptake of smoking, specifically with vapes and e-cigarettes, which are heavily marketed and come in appealing flavours, making them attractive to the youth,” Bame elaborates.

Proposed bill offers a ray of hope

The proposed Tobacco Products and Electronic Delivery Systems Control Bill offers a crucial framework to address this growing problem. Apart from banning smoking in all indoor and outdoor areas and introducing plain packaging with pictorial health warnings on all tobacco products, it will impose strict regulations on the marketing and sale of e-cigarettes for the first time.

Debunking the “safer” myth

The NCAS firmly rejects the notion that vaping and hookah are safe alternatives to traditional cigarettes. “When these new products entered the market, they were often misportrayed as less harmful and even as cessation tools,” Bame clarifies. “However, the marketing strategies, particularly the appealing flavours and sleek packaging, are clearly designed to attract a younger audience. The tobacco industry uses social media influencers and digital media creators to associate these products with a certain lifestyle and social status, luring in a new generation of smokers who become addicted due to the high nicotine levels and other harmful chemicals.”

The vaping fallacy

Despite the perception of being safer, vaping carries its own set of significant health risks.

“Vapes often have variable and sometimes very high nicotine levels, making them highly addictive, especially for young people whose brains are still developing. This can also lead to mental health challenges like depression and anxiety,” Bame says.

She also highlights respiratory issues: “Vaping is linked to lung infections and other respiratory problems. A particularly concerning condition is ‘popcorn lung’ (bronchiolitis obliterans), a serious and irreversible lung disease caused by chemicals like diacetyl found in some vape flavourings.” While specific data on the development timeline of popcorn lung is unavailable, the potential for such severe and irreversible damage underscores the dangers of vaping.

The misconception that vaping is not addictive is dangerously false. “Vaping products contain nicotine, the same highly addictive substance found in traditional cigarettes,” Bame stresses. “In some cases, vapes can even have higher nicotine concentrations, leading to quicker and stronger addiction.”

Nicotine affects the brain’s reward system, creating a dependency. When someone tries to quit, they experience withdrawal symptoms like irritability, anxiety, and intense cravings. This makes it very difficult to break the cycle of addiction, regardless of whether it’s through traditional cigarettes or vapes.

The developing brains and bodies of children and adolescents are particularly vulnerable to the harms of vaping. “Nicotine exposure during these critical years can have long-lasting negative consequences on brain development, affecting attention, learning, mood, and impulse control,” warns Bame. “It can also increase the risk of future addiction to other substances.”

Furthermore, the aerosol from vapes contains harmful chemicals and tiny particles that can damage young lungs. The long-term effects are still being studied, but early evidence suggests increased risks of respiratory illnesses and potential cardiovascular problems.

Life years lost

Research has consistently shown the devastating impact of smoking on life expectancy. “On average, smokers lose about 10 to 11 years of life compared to non-smokers,” Bame states. “More specifically, each cigarette smoked is estimated to cut off around 11 minutes of life.”

While quitting at any point offers benefits, the sooner someone stops, the better their chances of recovering some lost years and improving their overall quality of life.

Hookah harms

The social aspect of hookah smoking often masks its significant health risks. “Hookah smoke contains high levels of carbon monoxide due to the burning charcoal, as well as nicotine from the flavoured molasses,” Bame explains. “Contrary to popular belief, the water does not filter out these harmful toxins.”

Hookah smoke contains many of the same toxic chemicals found in cigarette smoke, including heavy metals and carcinogens. A typical 45-minute to one-hour hookah session can expose users to the equivalent of smoking 100 cigarettes in terms of smoke volume. Sharing hookah pipes also poses risks of infectious diseases like tuberculosis, herpes, and hepatitis.

Why people smoke

Despite widespread knowledge of its harms, people still initiate and continue to smoke due to a complex interplay of factors. Beyond marketing, psychosocial factors play a significant role. “Peer pressure, the desire to fit in, and the perception that smoking can help cope with stress are major drivers, especially among adolescents,” Bame explains. Nicotine addiction then becomes a powerful force in maintaining continued use.

The quitting challenge

Quitting tobacco use is difficult due to the highly addictive nature of nicotine. “However, the challenge goes beyond just the physical addiction,” Bame notes. “Smoking often becomes deeply ingrained in daily routines and social activities, creating strong behavioural and psychological dependencies.”

Certain places, people, or emotional states can trigger intense cravings. The fear of withdrawal symptoms and the lack of adequate support also contribute significantly to the difficulty of quitting.

You can quit!

The NCAS offers various programmes and support services to assist individuals in their journey to quit smoking. This includes a telephonic and WhatsApp quit-line (011 720 3145 / 072 766 4812) where people can receive advice and support from trained Quit Officers.

While specific success rates for these programmes can vary, Bame emphasises that having support significantly increases the chances of successful cessation compared to trying to quit alone. The NCAS also collaborates with other organisations and advocates for policies that create a supportive environment for quitting.

“The most critical and urgent message we want to convey to South Africans is that all forms of smoking are dangerous and carry serious health risks. The deceptive marketing of vaping and hookah as safer alternatives must be debunked. These products contain harmful chemicals and are often highly addictive, posing significant threats, especially to our youth.”

She urges the public to prioritise their health by choosing a smoke-free life. “Support the Tobacco Control Bill, educate yourselves and your families about the dangers of all smoking products, and reach out for help if you or someone you know wants to quit. A smoke-free South Africa is a healthier South Africa.”

zara2025-05-30T06:44:24+00:00

The Silent Pandemic: Men’s Mental Health in Crisis

June is Men’s Mental Health Month, which puts the spotlight on the silent struggles many men face in South Africa. Beneath the surface of societal expectations, a mental health crisis is unfolding. In this article, we delve into why it’s so hard for men to speak up, from ingrained “boys don’t cry” messages to historical distrust. Learn to recognise the hidden signs in yourself and others, understand the link to violence, and discover practical ways to build real connections and seek support. It’s time to break the silence and to know it’s okay to not be okay.

For too long, the narrative around mental health has predominantly focused on women’s experiences. Yet, beneath the surface of societal expectations and stoicism, men are facing a silent crisis, particularly in South Africa.

“The focus on men is often on the cultural-societal expectations of being strong, being stoic, being the provider. This ingrained conditioning, coupled with a reluctance to appear weak, creates a significant barrier to help-seeking, making men more susceptible to the burgeoning pandemic of mental health challenges,” notes C.J. Nel from C.J. Nel Counselling, an HPCSA-registered councillor from Johannesburg.

The roots of this issue run deep, shaped by our culture and history. From a young age, boys are often steered towards “physical activity and a career, with limited emphasis on relationships, friendships, and building a healthy approach to life,” explains Nel. This is often reinforced by the ingrained societal message that “boys don’t cry,” discouraging emotional expression and vulnerability.

The result? A society where men feel they “can’t speak out when they’re struggling to cope. There is a perception that if they speak up, they will be seen as weak. This has become a major part of the prevailing challenge in terms of men’s mental health, because it instils a sense of shame, preventing them from seeking help.”

South Africa’s history adds another critical layer. Rapid societal changes, with women moving from traditional roles as homemakers and caregivers towards equality in all areas of life, haven’t been matched by adequate support for men to adjust emotionally. Furthermore, the historical association of mental health services with the oppressive apartheid regime has created deep distrust within many communities.

“Historically, mental health services in South Africa were not only perceived as primarily benefiting white men but were also used as tools of oppression and control against other population groups. This historical stigma is something that mental health practitioners across South Africa have been actively fighting against, because it significantly hinders men from reaching out,” Nel observes.

The hidden signs

It’s not always obvious when a man is going through a tough time. While some might display anger or frustration, often the signs are more subtle.

When men grapple with mental health challenges, a profound sense of isolation often takes hold, leading them to withdraw from friends and family. Instead of confronting their feelings directly, they may turn to substance abuse, become overly immersed in their work, or engage in a flurry of social activities to escape the discomfort of their own emotions.

Nel highlights the crucial link between our minds and bodies. Suppressed emotions don’t simply vanish; they can manifest as physical problems such as tight muscles, backache, headaches, indigestion, and a weakened immune system.

“This can affect our cognitive functions, making it difficult to concentrate, and impacting memory. Consequently, problem-solving becomes a struggle, and everything feels significantly more difficult. These aren’t just random aches and pains; they can be a vital signal that something deeper is going on,” Nel emphasises.

Other warning signs include neglecting responsibilities, persistent feelings of irritability, anxiety, worry, hopelessness, or sadness, and a loss of interest in previously enjoyed activities.

Nel underscores that men often lack the emotional vocabulary to accurately identify their own internal experiences. Because they are accustomed to suppressing or ignoring their feelings, they may struggle to recognise the true nature of a situation or the emotions it evokes within themselves.

Sometimes, a man might intuitively know something is wrong but fear that admitting it will exacerbate the situation or portray him as a failure.

The GBV link

The connection between unaddressed men’s mental health struggles and the concerning increase in gender-based violence in South Africa is undeniable.

Nel draws a parallel to a similar trend after World War 2, where the lack of coping skills, unaddressed trauma, and increased pressures on returning soldiers, coupled with women increasingly becoming breadwinners, contributed to a surge in gender-based violence.

In South Africa, the high unemployment rate fuels intense frustration and irritation for many men. Tragically, for some who lack healthy emotional outlets, these bottled-up feelings can erupt as violence. As Nel poignantly states, for some, “the way I’ve learned to deal with problems is I throw a fist, I fight.”

What Can We Do?

Creating supportive environments, both at work and in our personal lives, is fundamental to helping men acknowledge their struggles and seek help.

Change what “strong” means: We urgently need to redefine strength to include vulnerability and the courage to ask for help. “The traditional idea of strength as facing things entirely alone is unrealistic and damaging,” Nel remarks.

Help men understand their feelings: Encourage them to delve deeper than simply saying “I’m angry” and explore the underlying emotions, Nel suggests.

Practice empathetic listening: When a man does open up, listen without judgment and strive to understand his perspective. Nel advises using “I” statements and avoiding the word “but” in sentences to share concerns constructively without assigning blame.

Build real connections: Foster deep friendships where men feel genuinely safe to be vulnerable. As Nel highlights, these open connections create crucial safe spaces for genuine support and understanding, offering a positive alternative to dismissive responses like “you need a drink” by instead saying, “Let’s talk about it.”

Make help normal: Frame therapy and counselling as a proactive and positive step towards overall well-being, just like seeking medical attention for a physical ailment.

At Work:

Make it okay to talk: Actively demonstrate that mental health is a priority in the workplace, and that seeking help is a sign of strength, not weakness.

Make support accessible: Employee Wellness Programmes (EWPs) must be user-friendly and strictly confidential to effectively support men’s mental health and facilitate early intervention. As Nel highlights, men often delay seeking help until they reach a crisis, such as burnout, excessive drinking, or extreme demotivation. Well-designed EWPs can provide that vital early support, preventing escalation.

Educate everyone: Workshops, awareness campaigns, and training can empower men to understand their own psychological well-being and effectively recognise the signs of struggle in themselves and others.

A call to action

It’s time we truly recognised the unseen burden that men are carrying. By understanding the unique pressures they face, recognising the signs of struggle, and actively creating spaces where they feel safe and supported, we can empower them to reach out without fear.

As Men’s Mental Health Month in June serves as a vital reminder, let’s collectively break down the damaging stigma and cultivate a culture where men unequivocally know “it’s okay to not be okay,” and that seeking help is an act of courage, not a mark of weakness.

zara2025-05-30T06:43:26+00:00

Rethinking Obesity: From Stigma To Understanding

For years, obesity was often seen as a simple matter of overeating and a lack of self-control. But our understanding has evolved dramatically in the past decade. Now, experts widely recognise obesity as a chronic disease, much like diabetes or high blood pressure. The very term ‘obesity’ is under scrutiny by experts due to the significant misunderstandings, misconceptions, and stigmatisation it carries.

This shift in perspective acknowledges the complex, long-term health issue it truly is, moving beyond blame to a need for understanding and support.

What is obesity?

Medically speaking, it is when someone has an excessive amount of body fat that can harm their health. Doctors often use something called Body Mass Index (BMI) – that’s your weight in kilograms divided by your height in meters squared. A BMI of 25 to 29.9 is usually considered overweight, while a BMI of 30 or higher falls into the obesity category. For example, the ideal weight for a woman who is between 162 and 165 cm tall is between 50 and 65 kg. A weight between 66 and 79 kg could fall into the overweight category, while a weight exceeding 79 kg might be classified as obese.

Why is it considered a chronic disease?

Like other long-term illnesses, obesity has complicated roots and needs ongoing attention. It’s not as simple as just eating too much for a day or two.

Often, it’s a mix of things happening over time. Your genes can make you more likely to gain weight. In our modern environment, unhealthy, processed foods are readily available and sometimes cheaper than healthy options. Even things like stress and not getting enough sleep can throw our bodies’ natural hunger and fullness signals off balance. It’s not just about someone “choosing” to overeat. Sometimes, even malnutrition early in life can play a role in how our bodies regulate weight later on.

A global health concern

In 2022, about one in eight people worldwide were living with obesity, with rates having more than doubled in adults and quadrupled in adolescents since 1990. The World Health Organization estimates that in 2022, around 2.5 billion adults were overweight, and a staggering 890 million of them had obesity. It’s also affecting kids, with 37 million children under five being overweight and over 390 million children and teens (aged 5-19) being overweight, including 160 million with obesity.

Here in South Africa, the latest statistics show that half of all adults are either overweight (23%) or obese (27%). Experts predict this will keep rising, with an estimated 37% of adults in South Africa being obese by 2030. This is a major contributor to other serious health issues in the country, like the high rate of diabetes, which affects more than 11% of adults in the country. It’s estimated that around 12 million people in South Africa are dealing with weight-related diseases like diabetes, high blood pressure, heart problems, arthritis, and some cancers, putting a huge strain on the healthcare system.

Risks to mental and physical health

The risks of living with obesity are significant, both for our physical and mental health. Physically, it increases the chances of developing type 2 diabetes, heart disease, high blood pressure, certain cancers, and problems with bones and joints.

Mentally, it can lead to lower self-esteem, body image issues, depression, and anxiety. Sadly, the stigma surrounding obesity often makes these mental health challenges even worse. People facing obesity can experience judgement and discrimination, which can lead to feelings of isolation and make it harder to seek help.

There is no quick fix

Obesity is a chronic condition that takes time and consistent effort to manage, so beware of misleading advertising that promises quick and easy cures like teas, supplements, or devices that claim you can lose a significant amount of weight in a short period with little effort. The truth is there is no magic bullet. These advertisements of so-called ‘magic’ weight-loss products often play on people’s desperation and can not only be ineffective but even harmful to their health and their wallets. Sustainable weight management is usually a gradual process.

Managing obesity healthily

So, how do we healthily manage obesity? It starts with making sustainable lifestyle changes. This includes being more mindful about eating and tuning into your body’s hunger and fullness cues.

Participating in regular physical activity that you enjoy is key – it doesn’t have to be intense! Learning healthy ways to manage stress and making sure you’re getting enough sleep are also important pieces of the puzzle. Focusing on a balanced diet rich in whole foods like fruits, vegetables, whole grains, and lean protein, and being mindful of portion sizes are crucial.

It is about making changes you can stick with long-term, not restrictive fad diets. Talking to a registered dietitian can provide personalised guidance on healthy eating. For the mental and emotional side, connecting with a therapist or a coach who specialises in weight management can offer invaluable support and coping strategies. In some cases, doctors might also suggest medications or even bariatric surgery (for more severe cases) as part of a comprehensive treatment plan.

It’s crucial to remember that this is a journey, not a quick fix. Small, consistent steps towards healthier habits can make a big difference over time. Let’s stop the judgement and the trap of unrealistic promises. Instead, let’s focus on understanding, support, and providing people with the evidence-based tools and genuine hope they need to manage their health and weight in a sustainable and positive way. Every positive change, no matter how small, is a step in the right direction.

Understanding obesity: Key messages

Obesity is a chronic disease, not just a willpower issue, with complex causes like genetics, environment, and stress.
It’s defined by excessive body fat (BMI ≥ 30), with overweight (BMI 25-29.9) being a precursor.
Globally and in South Africa, obesity rates are high and rising, increasing the risk of physical (e.g., diabetes, heart disease) and mental health problems.
Be wary of misleading advertisements. Sustainable management involves gradual lifestyle changes (diet, exercise, stress management, sleep), therapy, and sometimes medication.
Focus on whole foods, mindful eating, and long-term healthy habits.
Combating stigma and offering support are crucial for individuals managing obesity.

References:

https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight

Psychological Issues Associated with Obesity. https://www.ncbi.nlm.nih.gov/books/NBK603747/

World Health Organization. Obesity: Health consequences of being overweight. Published 1 March 2024.

Obesity costs South Africa billions. We did the sums. www.wits.ac.za Published September 2022.

zara2025-04-30T09:57:13+00:00

Regular medical checkups: Your key to a healthy life

We are consistently inundated with messages about the importance of a healthy diet and exercise, and rightfully so. These are fundamental pillars of well-being.

However, we often overlook the vital role of regular medical checkups in maintaining good health. Without these assessments, potential health issues may develop silently, progressing to a point where irreversible damage occurs before diagnosis, making treatment and management significantly more challenging. These ‘silent killers’ include a myriad of diseases, such as heart disease, diabetes, high blood pressure, and various cancers.

This World Health Day, on April 7th, let’s shift our focus from reactive treatment to proactive prevention, moving beyond outward appearances and understanding what’s happening inside our bodies.

Know your numbers

Just as we wouldn’t neglect vital checks on our car—brakes, oil levels, and tyre pressure—we cannot ignore the internal assessments our bodies require. This is where “knowing your numbers” becomes paramount.

For adults aged 18 and older, the following tests are generally recommended every 1-3 years, depending on individual health status and risk factors:

Blood pressure: High blood pressure can lead to heart disease and stroke. It’s measured with a simple cuff, aiming for approximately 120/80.

Cholesterol levels: Understanding LDL (“bad”) and HDL (“good”) cholesterol is crucial for heart health. A simple blood test provides these values.

Blood glucose: Early detection of prediabetes or diabetes prevents serious complications like heart and kidney disease, eye problems, and nerve damage. A fasting blood glucose test reveals your levels.

BMI (Body Mass Index): This provides a starting point for assessing weight and potential health risks, calculated using height and weight. Waist circumference should also be measured as it is an indicator of the dangerous fat surrounding organs in the abdomen. A larger waist circumference can be associated with increased risk of heart disease and diabetes.

Comprehensive checkups

Annual physical exam: It is important to see your doctor annually for a general physical exam, during which they will check your vitals, listen to your heart and lungs, and discuss any concerns.

Dental checkups: Oral health is linked to overall health. Regular cleanings and checkups prevent gum disease and other issues, including heart disease.

Eye exams: These detect not only vision problems but also other health issues like diabetes and high blood pressure.

Colorectal cancer screening: Starting at age 45, regular screening through colonoscopies or stool tests is crucial.

Immunisations: Staying up to date on recommended immunisations is vital for preventing infectious diseases.

Mental health checks: Mental wellbeing is just as important as physical health. Regular mental health checks are encouraged.

Skin checks: Regular skin self-exams and dermatologist visits can help detect skin cancer early.

Gender-specific checkups

Women’s health: Essential checkups include Pap smears (every 3 years from age 21), mammograms (annually from age 40), and bone density scans.

Men’s health: Prostate cancer screening should begin at age 50. However, starting at the age of 40 is recommended if there is a family history or other risk factors.

Family history and lifestyle

Remember, discussing your family’s medical history with your doctor is fundamental for identifying potential health risks.

Listen to your body

Don’t ignore persistent tiredness, unexplained weight loss, or other unusual symptoms such as breathlessness, chest pain or a persistent cough. Resist the urge to self-diagnose online; consult your doctor.

Finding the right doctor

A good doctor-patient relationship is essential. Seek someone you feel comfortable with.

Overcoming barriers

To address cost and time barriers to health screenings, explore the free options available through your employer’s wellness programmes, local pharmacies, community clinics, and community wellness days.

Invest in your health

World Health Day is a great reminder to be proactive about our health. So, why not book that checkup today? It’s a smart move for a long and healthy life.

Key messages:

World Health Day on 7 April reminds us of the importance of looking after our health.
Regular medical checkups are crucial to prevent “silent killers” like heart disease and diabetes.
Adults should monitor key numbers like blood pressure, cholesterol, and blood glucose, and undergo regular medical, dental, and eye exams.
Screenings for cancer, mental health, and immunisations are also vital.
Discuss family history with your doctor and utilise available resources to overcome barriers to care.
Invest in your health by scheduling a checkup today.

For more information on employee wellness programmes and health screenings offered, contact LifeAssist.

References:

https://www.webmd.com/a-to-z-guides/ss/slideshow-checkups-needed

https://www.breastcancer.org/screening-testing/mammograms/recommendations

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/mens-health-checkups-and-screenings-are-key

https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/screening-tests-for-common-diseases

zara2025-03-31T14:02:01+00:00

Improving Your Sleep: A Guide to Better Health and Wellbeing

Sleep is as essential to our wellbeing as food and water. Yet, in our fast-paced world, many of us skimp on sleep, often prioritising other commitments. But what most people don’t realise is that chronic sleep deprivation can have a significant impact on our health, both physical and mental.

In the workplace, sleep deprivation or poor sleep can lead to decreased productivity, increased errors, and even safety hazards. Furthermore, it can have a serious impact on our health, increasing our risk for developing diseases and conditions such as cancer, cardiovascular problems, immune system dysfunction, and cognitive decline, warns Karine Scheuermaier, associate professor at the School of Physiology at Wits and chair of the Science Committee of the South African Society for Sleep and Health (SASSH) and a member of the World Sleep Society.

Scheuermaier emphasises that healthy sleep for adults involves getting between 7 and 9 hours per night. However, she highlights that it’s not just about the quantity of sleep, but also the quality. Even if you get seven to nine hours of sleep a day, it’s crucial that these hours are consolidated. If your sleep is constantly interrupted or divided up into short chunks throughout the night or day, you won’t effectively cycle through the four stages of sleep. These stages – light sleep, deeper sleep, deep sleep and REM sleep – are vital for allowing your body and mind to repair, rejuvenate, and function at their best.

During sleep, our bodies slow down. Our muscles relax, our breathing becomes steady, and our heart rate and blood pressure decrease. At the same time, our brains are incredibly active.

“When we go into deep sleep, also known as slow-wave sleep, we ‘crop out’ unnecessary information picked up during the day,” explains Scheuermaier.

This ‘brain cleanup’ is crucial for clearing out mental clutter and consolidating important memories – both the new things we learned during the day and the procedural memories that allow us to perform tasks smoothly and automatically, like driving a car or playing an instrument. By strengthening essential memories and discarding irrelevant ones, deep sleep frees up our minds to function more efficiently and effectively the following day.

If you don’t get enough deep sleep, your brain can’t do this cleaning properly. It’s like your computer’s hard drive is overflowing with junk files – you can’t save new documents, and it’s hard to find the ones you need.

When this happens, you start experiencing problems such as:

Decreased alertness and attention: This can lead to mistakes and accidents at work.

Impaired cognitive function: Sleep deprivation can make it difficult to think clearly, solve problems, and make decisions.

Mood swings and irritability: Sleep deprivation can make you more likely to feel stressed, anxious, or depressed.

Weakened immune system: Sleep deprivation can make you more susceptible to illness.

Increased risk of chronic health problems: Sleep deprivation has been linked to an increased risk of obesity, heart disease, diabetes, and even neurodegenerative diseases such as Alzheimer’s.

Throwing your circadian rhythm out of sync

“Many of us believe that six hours of sleep is sufficient, thinking, ‘I’m doing okay, I don’t feel that impaired. However, the reality is that you’re likely functioning at a significantly lower level than you would be with seven to eight hours of quality sleep,” says Scheuermaier.

Ensuring quality sleep also involves aligning your sleep schedule with your body’s natural circadian rhythm, the 24-hour internal clock that regulates our sleep-wake cycles. By consistently going to bed and waking up around the same time each day, even on weekends, you help to regulate this natural rhythm, making it easier to fall asleep and wake up feeling refreshed.

However, this is easier said than done. Various factors can disrupt sleep, including shift work, long on-call hours in the medical field, having to attend to small children during the night, noisy environments, and the use of electronic devices like smartphones and tablets before bedtime.

“The more chaotic your lifestyle is, the more your sleep is going to be disrupted,” remarks Scheuermaier.

To counteract these disruptions and optimise your sleep quality, several strategies can be employed:

Get some sunlight during the day: Aim for at least 30 minutes of sunlight exposure per day. This helps to regulate your circadian rhythm and improve sleep quality.

Get daily exercise: Regular physical activity, such as a daily walk, not only promotes overall health but also plays a crucial role in regulating your sleep-wake cycle and improving the quality of your sleep. Combining exposure to sunlight with exercise is advisable.

Avoid using blue-light-emitting devices before going to bed: The blue light emitted from phones, tablets, and computers can trick your brain into thinking it’s still daytime, suppressing the production of the sleep hormone, melatonin. Disrupting melatonin production can shift our internal body clock, making it harder to fall asleep at our usual bedtime.

“As a result, we end up going to bed later than usual, but still need to wake up early, leading to significant sleep deprivation,” says Scheuermaier.

Optimise your sleep environment: Make sure your bedroom is dark, quiet and cool, ideally below 20 degrees.

Avoid stimulants before going to bed: It has been shown that stimulants such as caffeine, nicotine, and alcohol should be avoided after midday to ensure that they don’t interfere with your sleep.

Get your employer involved: Employees working shifts or irregular hours should proactively engage with their employers to discuss scheduling strategies that consider their circadian rhythms. Employers, in turn, can benefit from training on sleep science from sleep experts. This knowledge will empower them to understand how poor sleep quality impacts employee performance, leading to increased absenteeism, decreased productivity, and potentially higher turnover. By prioritising employee well-being and supporting healthy sleep habits, employers can create a more engaged, productive, and satisfied workforce.

Consult a medical professional or sleep expert: If you’re struggling with persistent sleep issues, such as chronic insomnia or sleep apnoea, it’s crucial to seek professional guidance. Consulting a sleep specialist, a psychologist trained in sleep disorders, or even a sleep coach can significantly improve your sleep quality. Scheuermaier emphasises the effectiveness of Cognitive Behavioural Therapy (CBTi) for insomnia in identifying and addressing the root causes of poor sleep in the context of insomnia disorder.

For individuals experiencing persistent sleep difficulties, self-help strategies may have limited success. Seeking professional help, whether through a sleep clinic, your employee assistance programme, or by contacting organizations like the South African Society for Sleep and Health (SASSH), is highly recommended. While sleep-related apps can offer some guidance, they are not a substitute for professional assessment and treatment, especially for severe or chronic sleep disorders.

Don’t fall into the sleeping tablet trap: Sleeping pills are not a long-term solution. They should only be used for short periods under strict medical supervision and for specific conditions like insomnia disorder. Sleeping pills can have serious side effects: They may not provide true restorative sleep, potentially hindering the brain’s ability to clear toxins, which could increase the risk of neurodegenerative diseases like Alzheimer’s. People with sleep apnoea should not use sleeping pills as they can worsen the condition and even be life-threatening, warns Scheuermaier

Key takeaways:

Prioritise sleep: 7-9 hours of quality sleep is essential for optimal health and well-being.

Improve sleep quality: Maintain a consistent sleep schedule, create a relaxing bedtime routine, and optimise your sleep environment.

Minimise known sleep disruptors: Limit screen time before bed and avoid stimulants like caffeine and alcohol.

Seek professional help: If you consistently struggle with sleep, consult a health professional like a psychologist or sleep specialist or approach LifeAssist to get access to an expert.

zara2025-01-30T07:40:50+00:00

Cannabis Use in the Workplace: A Growing Concern

Cannabis, also known as marijuana, weed, or dagga, has gained widespread acceptance in recent years, with legalisation or decriminalisation in many parts of the world. While research has shown potential benefits for certain medical conditions, such as chronic pain, there are significant risks associated with its use. Emerging evidence increasingly highlights the addictive potential of cannabis and its devastating impact on an individual’s mental and physical well-being as well as their functioning in the workplace.

Dr. Thea van der Merwe, a psychiatrist at Changes Rehab, a drug and alcohol rehabilitation centre in Johannesburg, emphasises that the misconception that cannabis is non-addictive can have serious consequences.

“This misconception can lead to a significant underestimation of the potential for developing a serious cannabis use disorder,” she explains. “Even readily available products containing low levels of tetrahydrocannabinol (THC), such as CBD drops and gummies, can have adverse effects. This is particularly concerning for individuals with a predisposition to mental health conditions like psychosis, bipolar disorder, and schizophrenia.”

Dr. Van der Merwe adds that apart from the risk of triggering psychosis in predisposed individuals, other mental and physical health risks associated with long-term cannabis use and addiction include:

A-motivational Syndrome: This condition is characterised by apathy, a profound lack of motivation, and cognitive decline. As Dr. Van der Merwe describes, individuals may experience social withdrawal, becoming isolated in their rooms with little to no engagement in activities due to a complete loss of motivation. This debilitating condition can persist for up to a year even after an individual has stopped using cannabis, she adds.

Anxiety and Depression: Cannabis use can exacerbate these mental health issues.

Cognitive Decline: Prolonged cannabis use, regardless of when it begins, can have detrimental effects on cognitive function. This includes a decline in IQ1, difficulties with executive functions (planning, decision-making, and problem-solving), impaired memory, and slower processing speed. Early onset cannabis use carries heightened risks, as it interferes with brain development, impacting concentration, learning, and the ability to retain new information. Furthermore, it can increase the risk of psychosis and schizophrenia, conditions that often require lifelong treatment. Importantly, these adverse effects are not solely confined to young users. Even individuals who begin using cannabis later in life remain susceptible to these cognitive and mental health risks.

Increased risk for peripheral artery disease: This can cause conditions such as heart attack and stroke: Cannabis use can double the risk of heart attack.

Cancer risk: While less prominent than mental health risks, there is an increased risk of cancer, particularly in older users.

Impact in the workplace: Cannabis use can impair work performance, leading to demotivation, cognitive changes, absenteeism, and increased workplace accidents.

Many people think that using cannabis can help them to be more creative and productive, but this, says Dr. Van der Merwe, is a myth.

“Studies have not demonstrated any increase in creativity while under the influence of cannabis. While individuals may feel more creative and productive during cannabis use, subsequent evaluation often reveals that the initial perception of increased creativity is inaccurate. In fact, studies suggest that individuals may be twice as creative when not under the influence of cannabis.”

Several factors contribute to the difficulty in recognising and seeking help for cannabis addiction. Firstly, many users, especially those consuming low-THC products, may not perceive their cannabis use as problematic. Secondly, individuals experiencing psychosis or other mental health issues related to cannabis use often lack insight into their condition, leading to resistance towards treatment.

Recognising the signs of cannabis addiction is crucial for individuals to seek help themselves, or for family members and employers to encourage them to do so. These signs include:

Loss of Control: This includes using more cannabis than originally intended, using it for longer periods than planned, and experiencing withdrawal symptoms such as anxiety, insomnia, irritability, and aggression upon cessation or reduction of use.

Social impairment: Neglecting important responsibilities, such as work, school, or social activities, due to cannabis use.

Tolerance: Needing to use increasing amounts of cannabis to achieve the same effects.

Continued use despite negative consequences: Continuing to use cannabis despite experiencing problems in relationships, work, or health.

Cannabis use can significantly impact an individual’s productivity in the workplace including:

Cognitive impairment: Cannabis can impair cognitive functions such as memory, concentration, and decision-making. This can lead to difficulty completing tasks, decreased productivity at work, and an increased risk of errors.

Absenteeism: Frequent cannabis use can increase the likelihood of absenteeism due to illness, fatigue, or simply a lack of motivation.

Accidents and injuries: Impaired judgment and coordination can increase the risk of accidents and injuries in the workplace, particularly in safety-sensitive positions.

Interpersonal conflicts: Cannabis use can strain relationships with colleagues and supervisors, leading to conflicts and a negative work environment.

Addressing cannabis use and addiction in the workplace

Employers can play a crucial role in addressing the issue of cannabis use and addiction in the workplace. This can include:

Implementing drug-free workplace policies: Clear and consistent policies regarding drug use in the workplace can help deter employees from using drugs and provide a framework for addressing substance abuse issues.

Providing employee assistance programmes (EAPs): EAPs offer confidential counselling and support services to employees struggling with substance abuse issues.

Promoting a healthy work-life balance: Reducing workplace stress and promoting a healthy work-life balance can help employees cope with challenges and reduce their reliance on substances.

Raising awareness: Educating employees about the dangers of cannabis addiction and the resources available to them is important.

Conclusion
Despite the increasing acceptance of cannabis in many societies, it can have a significant and potentially devastating impact on an individual’s life, including their career. Recognising the signs of cannabis addiction, seeking appropriate treatment, and increasing public awareness about the risks are essential steps towards mitigating the harmful effects.

If you need assistance don’t hesitate to reach out to LifeAssist to get access to an expert.

zara2025-01-30T07:42:25+00:00

Meal Prep Made Easy

Your Recipe for Health, Time, and Savings

Balanced meals provide the necessary nutrients for maintaining energy, concentration, and overall health. Meal prep is an essential tool for focussing on the specific dietary needs or goals of a family. It also simplifies the process ensuring meals are nutritious, affordable, and easy to prepare, so you are more likely to stick to them.

Why meal prep matters

Time Management
Preparing meals in advance saves time during busy weekdays, making it easier to focus on work, school, or activities without compromising on health.

Supports specific dietary needs and goals

Low-Sugar Diets: Pre-planning helps ensure meals are low in added sugars and carbohydrates that cause blood sugar spikes, which is especially beneficial for pre-diabetics.
High-Protein Diets: Ensures adequate protein intake for fitness enthusiasts to support muscle repair, growth, and sustained energy.
For Children: Helps provide long-lasting energy for better focus during school hours and enough fuel for extra-murals without reliance on quick, unhealthy snacks.

Encourages Balanced Nutrition
Meal prep allows for thoughtful planning of balanced portions of proteins, carbohydrates, healthy fats, and vegetables, ensuring the family meets their daily nutritional needs.

Avoids Unhealthy Choices
When healthy meals are ready to go, it’s easier to resist unhealthy, processed foods that are high in sugars and fats, especially during busy or stressful times.

Cost-saving
Cooking in bulk and buying ingredients with a plan reduces food waste and lowers grocery bills. It also allows families to rely on affordable staples and seasonal produce.

Low-GI for concentration
Prepping low-glycaemic index meals helps maintain steady energy levels, avoiding the afternoon slump for both parents and children.

Boosting energy
Preparing nutrient-dense snacks and meals ensures there is sustained energy for physical activities or sports after school or work to get the most out of life

Practical Meal Prep Tips

Plan ahead: Dedicate time to create a weekly menu that meets the needs of all family members. Include meals that overlap ingredients to save money and reduce waste.
Batch cooking: Cook larger quantities of meals that can be refrigerated or frozen for later in the week. Portion into containers to make grabbing meals easy and time-efficient.
Prep key components separately: Cook proteins, grains, and vegetables in advance and store them individually. This allows for easy mixing and matching to suit different preferences, needs and variety.
Involve the family: Encourage children to participate in meal prep to help them develop healthy eating habits and make meals more appealing to them.
Snack preparation: Prepare and portion out healthy snacks for the week to avoid reliance on processed or sugary options.
Focus on longevity: Choose ingredients and recipes that last well in the fridge or freezer to minimise the need for daily cooking.
Freeze pre-prepped ingredients to save time and lock in freshness for quick, stress-free meals.

Spending time over a weekend sharing the load to prep for the week, is a great opportunity to bring up healthy eating goals, gather support from each other, practice new recipes found online, and even try new things like juicing or smoothies. It’s always easier when you feel supported.

If you would like to discuss your ideas with a nutritionist, please connect to LifeAssist who can answer your questions on the varying dietary needs within your family, and personalise eating suggestions and plans. There are also biokineticists that you can speak to about a supportive exercise or injury recovery plan. Make this your year to get healthy.

zara2024-12-30T12:50:15+00:00

Healthy Heart, Happy Holiday

While filled with joy and celebration, the festive season can also pose significant risks to heart health. Increased consumption of unhealthy foods, alcohol, and reduced physical activity can strain the heart, particularly for individuals with pre-existing heart conditions. Additionally, emotional stress and anxiety can exacerbate heart problems. To protect heart health during this time, it’s essential to make mindful choices, such as opting for healthier foods, limiting alcohol intake, staying active, and managing stress effectively. By prioritising heart health, individuals can enjoy the festive season without compromising their wellbeing.

It’s that time of year when everybody is looking forward to the holiday season. It is a time for gatherings and celebrations involving rich foods, drinking more than usual, diverting from usual exercise programmes, and believe it or not increased stress – a combination that could put a strain on your heart, and be potentially fatal for those who already have heart disease.

A study published in the British Medical Journal¹that researched over a decade of hospital admissions found that the risk of heart attack over the festive season increases by an estimated 37% and that of a fatal heart attack by 5%.

“Some common heart-related issues may include heart attacks, angina, development of arrhythmias (irregular heartbeat) and worsening of pre-existing heart disease. This may be linked to the increased intake of unhealthy foods high in animal fats, salt and sugar. There may also be an increase in alcohol intake and smoking, even for those who claim they are only social drinkers or smokers. Another reason could be that due to not being in a normal routine, some may reduce their physical activity significantly. These are all risk factors that may increase risk and lead to heart disease,” explains Sr. Juandré Watson, Team Lead of The South African Heart and Stroke Foundation.²

“On a different spectrum, some people may be dealing with a lot of sadness and anxiety during this period as it is a reminder of the loss of loved ones or loneliness. Emotional and psychological stress has a physical impact on a person’s health as it may lead to a release of hormones that may cause harm to heart tissue, leading to heart disease,” she added.

But says Sr. Watson there is no reason for a person not to be part of the festivities.

“However, they should be mindful of their limitations and plan well. Discuss food limitations with friends and family so that they can be incorporated in the planning and preparations of meals and activities,” she advised.

The South African Heart and Stroke Foundation suggests simple ways to protect your heart health during the festive season, without sacrificing too much fun or indulging in unhealthy foods and drinks.

Tips for a healthy heart

Substitute rich and unhealthy food with healthy alternatives:

Replace salt during cooking by applying the S.A.L.T. acronym to flavour foods:

S – Spices (whole) such as cinnamon and cloves.

A – Add fresh herbs such as coriander and parsley.

L – Lemon.

T – Try adding veggies and plant proteins which not only give flavour but also add heart-healthy fibre to dishes.

Choose lean and fresh protein like fish, eggs, skinless chicken, lean mince and ostrich meat instead of processed and fatty meats such as polony, salami, sausages and sandwich ham.
Consuming different coloured fruits and vegetables will provide you with important vitamins, minerals and phytochemicals. Fruits and vegetables should be consumed whole rather than in juice form.
Beans and legumes are an excellent source of plant-based protein. The fibre, potassium, and low-fat content in beans can contribute to heart health by helping to lower cholesterol levels and blood pressure.
Eat high-fibre wholegrain starchy foods such as wholewheat bread, brown rice, oats, wholewheat pasta and barley, instead of refined cereals. Fibre is good for your heart and can help to improve cholesterol levels.
Choose low or fat-free dairy foods such as milk or yoghurt for calcium, protein, minerals, and vitamins.
Try to portion your plate according to the ‘Plate Model’ where:
½ of your plate consists of non-starchy vegetables such as broccoli, cabbage, tomatoes, cucumber, carrots etc.
¼ of your plate consists of high-fibre starches such as brown rice, whole wheat pasta, sweet potato, butternut.
¼ of your plate consists of lean protein such as grilled skinless chicken, fish, lean mince, ostrich meat, soya.

Avoid alcohol

Alcohol is harmful to your heart and general health. It increases health risks such as high blood pressure, heart failure, increased levels of triglycerides (a type of fat) in the blood, strokes, and some cancers. Other serious effects may include heart muscle damage, heart rhythm disturbances, and sudden cardiac death.

Manage stress

Many biochemical changes occur in the brain as a result of grief, depression, stress, anxiety, grief and loss. When we are depressed, we lose motivation to do everyday things such as exercise, and interacting with friends or family. It causes us to make unhealthy choices, some of them being overeating, drinking, or smoking. Intense psychological stress can cause chronic inflammatory diseases that are a trigger for strokes and heart disease. Festive periods may trigger feelings of unresolved grief, anxiety, loneliness, and stress.

Exercise and healthy behaviours help to maintain good mental health, but things like socializing with others, doing things that give pleasure, and developing a good support network are just as important.

Stress can be avoided by planning well in advance. This includes financial planning, day-to-day activity planning, meal plans, setting goals, etc. Plan periods of rest and self-care well in advance.

Stay active

Doing fun physical activities are good ways to maintain activity levels. Outdoor activities like hiking, swimming, and playing sports have a positive effect on mental health and can be relaxing. Setting aside time to do some exercises and keeping it a part of your routine, will help maintain energy levels, heart health, body weight, and mental health.

Balance is key

Don’t stress about a few indulgent meals. Just avoid falling into bad habits during the two or three weeks of your holiday because it can cause weight gain, ruin any progress made during the year, and make getting back to your healthy habits much harder. Avoid an all-or-nothing approach by striking a good balance between a well-deserved holiday while still looking after your health.

Enjoy the festivities but make smart choices. Simple adjustments to your diet, exercise routine, and stress management can significantly reduce your heart risk and ensure a happy and healthy holiday season.

References:

Christmas, national holidays, sport events, and time factors as triggers of acute myocardial infarction: SWEDEHEART observational study 1998-2013. BMJ 2018; 363 (Published 12 December 2018) https://www.bmj.com/content/363/bmj.k4811
www.heartfoundation.co.za

zara2025-01-30T07:39:09+00:00

Supporting Mental Health for People Living with HIV

Living with HIV affects more than just physical health. Whether it’s for you or someone you care about, managing the emotional side of HIV is just as important. People living with HIV are twice as likely to experience mental health challenges, such as anxiety or depression, compared to the general population. But there are practical steps you can take to support mental wellbeing and improve quality of life.

Understanding the Emotional Impact

Getting an HIV diagnosis can trigger a range of emotions: shock, fear, uncertainty, or sadness. Over time, the stress of managing the condition and concerns about stigma or disclosure can contribute to mental health issues. If you, or someone you know, feel overwhelmed or disconnected, you are not alone.

Practical Ways to Take Care of Mental Health

Look for Comprehensive Care
Find clinics or services that offer mental health support along with HIV care. Many clinics now have mental health professionals who understand the challenges faced by people living with HIV and can provide tailored support. Regular check-ins help identify early signs of anxiety or depression so you can get help early

Join a Support Network
It’s easier when you don’t have to face things alone. Peer support groups, either in-person or online, provide a safe space to connect with others who understand. Sharing experiences can reduce feelings of isolation and give you practical coping strategies

Tackle Stigma Together
Stigma can make it difficult to reach out, but talking openly with the right people makes a difference. If you or someone close to you is struggling with fear of judgement, a counsellor or mental health professional experienced in HIV care can offer non-judgmental support and help navigate these emotions.

Use Digital Options
If attending appointments is challenging, explore telemedicine or online counselling. These services can offer privacy and flexibility, connecting you to professional help wherever you are.

It’s okay to ask healthcare providers if they have experience with HIV-related mental health issues. Better-informed doctors and therapists can provide more effective support, and knowing they understand your experience can make it easier to talk about your needs. LifeAssist trained and compassionate health coaches can not only support you mentally, and encourage adherence to your medication, but also assist with creating a custom eating plan that supports living well.

zara2024-11-28T06:51:30+00:00

Summer sun warning

AT LAST!!!!! Summer is here, bringing with it long, lazy outdoor days in the open and under the African sun. Having fun under the sun is awesome but please take measures to protect you and your family from sunburn and heatstroke, even if you have toned or dark skin.

Drink plenty of water to avoid dehydration.
Wear a minimum of 30 SPF factor sunscreen and re-apply every two hours, especially if swimming or sweating. Don’t forget the ears and lips.
Seek shade or cover up during peak sun times between 10 a.m. and 4 p.m.
Wear a wide-brimmed hat and sunglasses that block at least 99 percent of UV light.

Too much sun?

Sunburn shows differently in lighter and darker skins. Lighter skin will typically look red and feel hot, painful, or tight. Darker-skin, people may not notice any redness, but their skin may feel hot, sensitive, and itchy. Sunburn usually improves on its own within a week but severe cases can lead to dangerous heat strokes. An icy cold bath may help, but contact a healthcare provider, or emergency services if your sunburn includes:

a high temperature
shivering
blistering or swollen skin
feelings of tiredness, dizziness, or nausea
headaches
muscle cramps

Cancer warning

We all know that too much sun can cause cancer, even though the sun is not the only culprit. Please be aware of the following signs as early detection is critical when having to deal with Cancers, signs may include:

large, changing, or asymmetrical moles
sores or bumps that bleed or ooze
unusual-looking skin patches that don’t heal

People with darker skin tones are more susceptible to a type of cancer called acral lentiginous melanoma (ALM) which presents as spots in slightly hidden places, such as:

the hands
soles of the feet
under the nails
dark spots, growths, or patches that appear to be changing
patches that feel rough and dry
dark lines underneath or around fingernails and toenails

Please check your skin once a month and follow up with a dermatologist and or healthcare professional, at least once a year to stay on top of things or call LifeAssist if you have any concerns. Enjoy the great outdoors but remember to stay safe.

zara2024-11-27T11:48:46+00:00