Health Intelligence | Issue 36

that one can expect to see in private practice. Individual Music therapy isn’t
music therapy sessions are structured according to each some new-age approach
patient’s particular needs and progress throughout to well-being that isn’t
treatment to optimise outcomes. backed by tangible
evidence. It’s supported
Get your groove on by science

With all of the evidence to hand, it’s clear that there’s far
more to music therapy – and music in general – than most of
us would have thought, demonstrating a range of benefits
for an array of patients in a number of settings. But even if
you’re not in need of therapy per se, the good news is that
the health-boosting effects of music are open to everyone.
So there’s no reason why you can’t enjoy the perks in your
everyday life.

Just put on your favourite tune and sway to the beat,
making it a whole-body experience that’s bound to leave
you feeling uplifted and give your body – and your brain
– a good workout to boot. And if you really want to give
yourself a mental boost, why not try joining a choir, starting
a band, signing up for singing lessons or learning to play
the piano?

The German philosopher Friedrich Nietzsche once said:
“Without music, life would be a mistake.” Who are we to
argue with that? HI

If you’d like to find a music therapist in your area

or learn more about music therapy, contact the South
African Music Therapy Association at [email protected]
or visit their website at Samta.co.za

References available on request

HEALTH INTELLIGENCE | 49

Mind mattersPSYCHOLOGY

Diagnosing mental illnesses may soon become easier and more accurate

By Dr Juliane Weber
BSc (Hons), PhD (Physiology)

50 NOV/DEC 2015 ISSUE 36

A group of scientists has recently found that a
simple blood test could predict suicide risk with 92%
accuracy in psychiatric patients

D Blood samples were analysed for gene expression, and the
iagnosing mental illnesses can be tricky. activity of 11 genes was found to be changed in those who
Unlike with other diseases, where there is usually something seriously contemplated or attempted suicide. While some
tangible to measure in physiological terms (such as tumour psychiatrists are dismissive of these findings, warning that
size and location for cancer or blood-sugar levels for these sorts of tests will only lead to a host of false positive
diabetes), mental illnesses are largely diagnosed based on results, the researchers believe that the blood test could
psychological factors that can be difficult to measure and be a useful tool in those at greatest risk, namely, people
quantify. But this may soon change. already undergoing psychiatric treatment – with those
with positive test results being placed on suicide watch.
Scientists’ unquenchable thirst for knowledge has led
many of them to search for clues of biological changes in the More targeted treatment
body in people with different mental illnesses. Measurable
biological factors that correlate with a particular disease and Determining the function of such altered genes will also
are useful in its diagnosis are called biological markers, or help in the treatment of the assessed mental disorders, say the
biomarkers, of which several varieties have been identified researchers.
for numerous diseases. Just so, researchers are looking
for biomarkers to improve the diagnosis and treatment of One of the genes identified in the above study is known to
mental disorders. affect parts of the brain involved in impulsive and negative
thoughts, while another has been found to be involved in
Steady progress anxiety and panic attacks, thus giving some clues to the biology
underlying suicidality. Identifying these types of patterns
Although such research has not yet borne fruit, scientists for different mental illnesses is bound to be highly useful for
believe that it’s only a matter of time. Advances in biology improving their management. But, it seems, management
are enabling non-invasive assessment of things like gene also requires a gender-specific approach. US scientists have
expression and brain function, which – if found to follow found differences between the sexes in molecular signalling
disease-specific patterns – may lead to a more speedy and in the part of the brain involved in learning, memory, the
accurate diagnosis, as well as more targeted treatment of response to stress and neurological disorders such as epilepsy.
mental illnesses, all based on a combination of physiological
and psychological factors. Although the study was conducted in animals, the findings
suggest that men and women may respond differently to
In an example of how this might work, a group of medication targeting the brain, meaning that a one-size-fits-
scientists has recently found that a simple blood test could all approach to mental illness will no longer suffice. HI
predict suicide risk with 92% accuracy in psychiatric patients.

References available on request

HEALTH INTELLIGENCE | 51

FITNESS

Keeping fitthouetgsyidme

Snorkelling and diving are two of the most pleasant
ways to exert energy outdoors

References available on request

52 NOV/DEC 2015 ISSUE 36

Wellness expert and fitness trend influencer Lisa Raleigh rounds up the top

Sholiday-friendly workouts
A’s sunny skies during the festive season are in your area (parkrun is available in all big cities) and bring
enough to make anyone crave the outdoors, with gym the whole family along. Keep an eye out for specific family
routines being forgotten as a result. The irony of it? Summer events like colour runs and night cycles as well.
is when we strive to be in the best shape possible! If you
want to keep fit while still enjoying the feel-good factor of Make your home a playground
being on holiday, here are some activities to get you there.
Gardens and driveways are the perfect spaces for badminton
Bounce it out or volleyball nets. Set them up for your kids and their friends
– and for you and yours as well! Having a fun, social activity
Jumping on a trampoline may be a foreign and forgotten at home will encourage your kids to enjoy active family time.
pleasure, but the benefits are endless, with rebounding
improving everything from core strength, bone density Hit the roller derby
and joint health to cellulite and skin tone. Join the kids
and work up a sweat on a trampoline, whether at home A little more alternative, maybe, but definitely no less fun!
or at your holiday destination. You could also try out the This typically American female-dominated contact sport
new bouncing facilities cropping up nationwide that are is finally trickling down into South Africa and will have you
essentially wall-to-wall trampolines lined with foam. sweating out your kilojoules in a big way. If you’re confident
on your rollerskates, you can sign up for weekly games at a
Dive in small fee – and if the trend hasn’t hit your area yet, simply
don your skates and hit the promenade instead!
Our warm weather should already have you in the water,
so make the most of it! Stand-up paddle-boarding is one of Explore the sea
the most popular, family-friendly and physically demanding
watersports of the moment, or you could get back to basics Snorkelling and diving are two of the most pleasant ways
and enjoy skiing and tubing – while torching a ton of to exert energy outdoors. Start light with some easy
kilojoules. Kayaking and paddle-boating are easier options snorkelling, or take it to the next level and enjoy a scuba-
if you’re going it alone or with just one partner. Another firm diving course. If that’s a bit intimidating, rent a seawalker
family favourite is visiting a nearby waterpark. and enjoy walking on the ocean floor. The resistance of the
water will tone you up without you noticing.

Join a community

It’s still scheduled exercise, but gathering at the beachfront
or park for a communal run adds an element of festivity to
your standard 5km. Join one of the many free running clubs

References available on request

HEALTH INTELLIGENCE | 53

FITNESS

See the sights Walk and talk outdoor gyms – browse online for one
in your area. HI
Whether you’re in a new destination or Do you and your bestie love your
home for the holidays, be a tourist and weekly catch-ups? Skip the wine and Lisa Raleigh is a fitness
plan a walking tour. Pick a trail route, chocolate on the couch and meet up trend influencer, wellness activist,
picnic site or a historical monument in a nearby park or communal garden TV personality, author, and lifestyle
and plan a walking route around it. instead. Map a route and enjoy a brisk and wellness expert. For more from
walk while catching up as usual – a Lisa, visit Lisaraleigh.co.za and
Start a DIY coffee could serve as a reward when find her on Facebook
holiday project you’re done. Facebook.com/LisaRaleighSA,
Twitter @LisaRaleighSA and
This could be for you alone, or the Hit the gym – outdoors YouTube LisaRaleighTV
family as a whole, but take on a fairly
physical DIY project for the holidays. That’s right: all the benefits of a regular
Maybe you want to start that veggie gym, cleverly structured for outdoor
patch, make a small treehouse for the use. These amazing innovations may
kids or use pallets for outside furniture. seem like a strange set of jungle gyms
at first glance, but don’t be fooled.
It could even be as simple as The outdoor gym equipment lets you
painting an outside wall a different train your muscles in the fresh air, and
colour. Get creative and physical at is both free and available 24/7! All our
the same time and enjoy a tangible main cities are well-equipped with
reward at the end of it.

References available on request

54 NOV/DEC 2015 ISSUE 36

HEALTH INTELLIGENCE | 55

HEALTHY LIVING

Feehlehaapltphieirearnndow

Don’t wait until January to make changes to upgrade your life.
Try these expert-approved tips and you’ll see in the new year
feeling amazing

By Clio Stevens

Play It’s not only the world around us that we should
view with childlike curiosity. “If we can become
A sure-fire way to have more fun is to reignite our inquisitive about ourselves, as opposed to being
childhood glee. “As children, we see the world as a judgmental or critical, mental well-being is on its
spectrum of infinite possibility,” says Joburg-based way,” says Joburg clinical psychologist Cara Browde.
transformation coach Janine Shamos. “Fairies “Curiosity opens up possibilities for learning that
play hide-and-seek behind flowers, honeysuckle are literally shut down – on both an emotional and
nectar is a magic elixir, we fight dragons and we neurological level – when we resort to judgement.
see rainbows in soap bubbles. Then we grow up It’s hard to stop being critical, of course, but if we
and forget to see the wonder and awe.” Janine says can replace even one self-critical thought (I’m such
we should all prioritise playtime. “Buy yourself a an idiot for doing that) with a self-curious thought
colouring book, crayons and a bottle of bubbles; (I wonder why I did that), this could help.”
play with balloons; watch cartoons and giggle;
ice biscuits in crazy colours – then eat them. If
we retrain ourselves to see the world through
wondrous eyes, to play and giggle, our bodies relax
and heal – and so do our souls.”

56 NOV/DEC 2015 ISSUE 36

Let your skin breathe

“An astonishing 50% of people who wear make-up in the
UK are damaging their skin by not removing their make-
up before they go to bed,” says Joburg aesthetic physician
Dr Anushka Reddy. Not washing off pore-clogging primer,
foundation and powder, as well as dirt and pollution that’s
collected on your face during the day, can cause pimples
and premature ageing. Sleeping sans make-up allows skin
to repair itself overnight, so you wake up looking rested.
So no matter how sleepy or tipsy you feel these holidays,
always cleanse your face before crawling into bed. Use
warm not hot water and a mild, perfume-free cleanser,
Dr Reddy advises, taking care to gently remove eye make-
up. Dab on some moisturiser afterwards to help maintain
your skin’s natural moisture levels (it works by slowly
releasing water into the skin and sealing in the water that’s
already there).

Vary your workout

After a few sessions of a new workout, your muscles look
more toned and you’re feeling stronger. But stick to the
same moves for too long and you’ll stop getting results.
This is because we’re good at adapting to physical demands
like exercise, writes US certified personal trainer Pete McCall
in an American Council on Exercise blog post. Our bodies
generally take 12–16 weeks to get used to a new exercise
routine, he says, then we reach a plateau and stop seeing
and feeling improvements. But tweak your workout and
your fitness goals will be back on track. Small changes like
running outdoors when you usually hit the treadmill or
swapping dumbbells for resistance bands will keep your
muscles guessing. Don’t make over your exercise routine
too often though, Pete warns, as your body needs some
consistency to shape up. His advice? Change your workout
(duration, intensity or exercise type) with each new season.
Jump out of your comfort zone and try something new
this summer.

HEALTH INTELLIGENCE | 57

HEALTHY LIVING

Wait before you brush health problems. When we don’t go in 7–9 hours’ quality sleep a night,” says
the sun, our bodies can’t make vitamin Cape Town general practitioner Dr
“The biggest mistake my clients D, and this can increase our risk of a Simone Silver. Eating too much sugar
make is brushing their teeth at the wide range of diseases, from cancer messes with blood glucose levels
wrong time,” says Dr Sam Thandar, to eye abnormalities. This explains and hormone signalling, she says,
an aesthetic dentist based in Joburg. Joburg ophthalmologist Dr Clive which can trigger energy slumps,
Straight after eating might seem like Novis’s top tip for ocular as well as poor concentration, fatigue and
the perfect time to brush, but doing overall health: get more sunshine. “Try mood changes; sleep deprivation is
this can rob our teeth of minerals to expose your whole body – remove associated with anxiety, low energy
and break down their enamel. After as much clothing as you can, including levels and reduced alertness.
we eat, the pH of our mouths drops your glasses – to 20 minutes of
from neutral to acidic (especially after outdoor sunshine every day,” he says. You could also boost your body
a sugary meal); brushing our teeth “I picked up this simple habit about with a coenzyme Q10 supplement,
in this acidic environment damages five years ago and am convinced it says Dr Antoinette Dos Ramos Richter,
them, he explains. If you’re young does wonders for both body and a homeopathic doctor based in
and healthy, it should take about mind.” Start slowly, with about five Pretoria. “Coenzyme Q10 is a catalyst
45 minutes after eating before your minutes a day, then gradually increase in the production of ATP, our energy
mouth environment returns to neutral; the time, Dr Novis suggests. “Of molecule. When we have energy, our
as you age, this takes longer. “To be course, excessive sun exposure is bodies can function properly and heal
safe, wait two hours after a meal harmful. Never allow your skin to themselves as needed. I’d suggest
before you brush – before breakfast get sunburnt.” taking 150mg twice daily.”
and before bed are good times,” Dr
Thandar suggests. “If you want to Find your oomph Something else that might perk us
freshen up your breath after breakfast, up is a supercharged sex life. “If people
use mouthwash.” “Two of the most cost-effective and want the simplest health advice, I tell
fastest ways to feel more energised them to take up golf and have more
Get outdoors are cutting out sugar and getting sex!” says Joburg general practitioner
Dr Kevin Scheepers.
No one wants to up their chance of
developing skin cancer, cataracts
and premature wrinkles. So, many
of us take things to the extreme and
stay out of the sun. But completely
avoiding sunlight comes with its own

58 NOV/DEC 2015 ISSUE 36

“We all chase deadlines, bill payments, worries
and empty promises. None of it really matters. The
more that panic builds, the more we need to remind
ourselves that none of it really matters at all”

Pretoria-based sexual-health physician Dr Elna Rudolph ageing, says Joburg aesthetic physician Dr Sly Nedic. All
suggests putting aside at least 15 minutes a day for centurions in the study shared another factor: a low calorie
intimacy. “This doesn’t have to involve sex, but it can. intake. If you want to try this, Dr Nedic suggests that you
The idea is to create time for just you and your partner,” reduce your portion sizes gradually, ultimately eating
she says. “Then make one evening a week ‘date night’, until your stomach is only 50–80% full – never reach that
spend one weekend a month at home or away, just you stuffed feeling.
two, and take one week a year for a romantic holiday. Set
these dates now – it will change your relationship and Take it easy
sex life.”
Want to enjoy life more? Knowing how to keep your
Freshen up stress levels under control is a good place to start. And
you can do this in as few as 20 minutes a day, Dr Nedic
Our nutrition editor, registered dietician Tamzyn Murphy says. Questioning whether it’s possible to take charge
Campbell, can simplify healthy eating into three words: of your overwhelming stress levels in less than half an
eat real food. “That is, lots of brightly coloured vegetables, hour a day? Practising scientifically backed de-stressing
good fats (like olive and coconut oils and butter), fish, techniques, like meditation, deep breathing, yoga or art
poultry, meat and eggs,” she explains, “as well as moderate therapy, will help you cope with life’s pressures, she says,
amounts of nuts, seeds, dairy, fruit and legumes. No refined provided you make these techniques a fixed part of your
carbohydrates, no packaged foods and no added sugars.” daily routine.
Eating this way should help keep us in shape, energised
and healthy. A perspective shift will help too. “A wise man (my father)
once told me that nothing in life matters very much and
Avoiding refined carbs and eating lots of fresh fruits and most things don’t matter at all,” says Dr Duncan Carmichael,
veggies plus omega-3s is also good for our hearts, says a Cape Town physician specialising in anti-ageing and
Dr Riaz Motara, a Joburg-based cardiologist. The easiest way aesthetic medicine. “We all chase deadlines, bill payments,
to upgrade your diet? “Have a glass of ‘green juice’ daily. Try worries and empty promises. None of it really matters.
a combination of celery, kale, spinach, parsley, fresh ginger The more that panic builds, the more we need to remind
and a small carrot,” he says. ourselves that none of it really matters at all.

Choosing plants over heavily processed munchies can "On a cellular, hormonal, brainwave and even epigenetic
help us age well, too. The Okinawa Centenarian Study level, it’s been shown time and again that our greatest killer
showed that largely raw, plant-based diets featuring lots is constant worry. So the next time it overwhelms you,
of greens, beans, soya and fish are associated with healthy remember the words of that wise man.” HI

References available on request

HEALTH INTELLIGENCE | 59

WORKPLACE

yopu’eversgootnality

We may be aware of how our personality shapes our friendships,
attitudes and viewpoints, but how does it affect our
professional lives and careers?

By Kirsten Helm

W
e are all well aware of the impact of poor managerial support on work performance.
What about the role of inexperience on how we perform our jobs? Or how a certain culture within an
organisation makes exceptional performance more difficult. During power outages, it’s clear to all of
us how little can be achieved when technology is not in place. It's easy to see the impact of situational
factors on performance. But what about the more abstract concept of an individual’s personality? Does
personality really have a part to play? Quite simply, it does.

Predicting performance

The aim of psychometric assessments is to identify the degree of fit between a person’s all-
encompassing profile and personal dimensions with thepotential for successful performance on the
job. To the layman, the connection between brainpower or intelligence and performance is quite
obvious. It’s accepted knowledge that top-performing companies want to headhunt the Einsteins and
Newtons of the world.

It’s often assumed that straight-A students will get the pick of any job they want. But we all know
that humans are more complex than this. While intelligence or reasoning ability remains the number
one predictor of job performance, the recipe for success is multifaceted and far more complex than
this. And the reason is simple: while intelligence measures one’s ability to achieve a specific result,
our personality depicts our inclination towards achieving those results. Just because you can, doesn’t
mean you will. For this reason the pendulum of prediction is finding its happy medium somewhere
between the two.

References available on request

60 NOV/DEC 2015 ISSUE 36

References available on request

HEALTH INTELLIGENCE | 61

WORKPLACE

Measuring personality Here are just some key personality However, various aspects of an
traits, easily measured by psychometric individual’s interpersonal functioning
Psychologists and psychometrists assessments, which have a significant have a substantial impact on their
usually categorise personality into effect on work performance: inclination towards conflict as well as
three dimensions. We look at an their conflict-handling style. Looking
individual’s social inclination and Interpersonal style and at assertiveness, for instance, more
preferred behaviours in relation to conflict handling headstrong, domineering types of
others. This is usually termed an An individual’s interpersonal individuals are naturally more likely to
individual’s interpersonal style. Then orientation is one of the most defining partake in confrontational activities.
we look at the eyes through which and easily accessible personality Some people prefer to express
an individual views the world around traits. Most of us are familiar with the themselves in candid or genuine ways,
them and how they perceive and try terms introversion and extraversion, while others prefer to apply a greater
to understand stimuli. This is termed however, this is just one dimension degree of caution when choosing
their thinking style. Lastly, we look at of an individual’s social orientation. their words. As such, some people may
a person’s experience of stressors and Although introverts and extraverts will be more tactful or diplomatic when
emotions and how these are uniquely hotly debate the positive aspects and sharing disagreement, while others are
filtered. An individual’s vulnerability benefits of their behavioral inclination, more frank. Furthermore, individuals
to these external or internal sources it’s worth noting that most of us are a who are also more radical-thinking and
of emotionality can be called their combination of these two preferences unconventional may find themselves
coping style. and could not easily be pigeon-holed swimming upstream more often than
into just one of the two definitions. their more orthodox counterparts. With
Just like fingerprints or snowflakes, Extraversion is much more than just their tendency to question the status
no two people are identical. Measuring our need for affiliation and company; quo, they are more likely to experience
a variety of personality traits means that it is a cluster of traits and behaviours, resistance and thereby stir up more
the combinations of outcomes can be such as talkativeness, warmth, disagreement and conflict. Sometimes,
endless and uniquely applicable to you. enthusiasm and many more. It is too this is critical to spark innovative
These combinations can help people to simplistic to consider such general activities. As such, personality can easily
understand how you interact with the terms and try to identify with just one predict the frequency and propensity
outside world and how situations could of them. to engage in conflict.
be perceived and understood by you.
So how do these unique combinations
of traits, inclinations and preferences
affect performance in the office?

62 NOV/DEC 2015 ISSUE 36

“The things that make me different are the things
that make me me”

– Piglet

Attention to detail and work ethic interest to discover what their stress triggers are and to craft
Although we may learn techniques on how to work a lifestyle and professional atmosphere that elicits their
with greater caution (such as double-checking figures best. While a little bit of stress can be your friend and can
on important documents or re-reading reports before act as a source of motivation, spurring you on in your goals,
submission), we all have a natural tendency to be either more once it surpasses your personal threshold, it can overwhelm
attentive to detail or to take a more “overall” perspective. and hinder productivity.
Depending on what the job requires, this will have a huge
impact on ultimate work performance. Remember that your measure of a “little” stress could be
very different from your neighbour’s. Stress has become
One’s tendency to persevere with repetitive or routine somewhat of a status symbol in recent years, but extended
tasks can be identified in one’s personality. While our first periods of stress and emotional demands can have dire
instinct is to view this trait in positive terms, it may be health repercussions. Not only can chronic stress raise your
more responsible to see this trait in relation to purpose. blood pressure, but it can increase your risk of heart attack
For instance, individuals dealing with administrative and stroke. It can also suppress your immune system, has
or compliance-related tasks would need to be highly been related to infertility and can speed up the ageing
methodical, organised and focused on detail. Auditors, process. Life is unpredictable and there’s no immunity to
copy editors and lawyers are also renowned for their critical- stress. But the key to managing your exposure is to know
thinking skills, and achievement in their designation means your limits and fight the negative effects by adopting
differentiating between minor changes or representations healthy stress-busting habits.
in data with a focus on accuracy. In contrast to popular
opinion, however, attention to detail is not always the Whether it's meditation, a couple of deep breaths, talking
most desirable attribute. When individuals are more detail- to a friend or getting some exercise, we all need some
conscious they can sometimes get preoccupied with these method to decompress after a demanding day. You may
minor elements, failing to see the bigger picture or to not be able to escape your difficult boss, your growing pile
capitalise on overarching trends. Entrepreneurs, strategic of work or that traffic jam, but you can find a way to ease the
planners or creative designers may need to adopt a more tension these hazards create.
global perspective to perform at their best.
Individual differences and our unique personalities are
Coping with stress what make the world an interesting and dynamic place in
Every person on earth experiences emotions and feelings. which to coexist. Understanding how these differences can
However, each individual’s experience of these emotions impact on work performance can assist individuals in finding
and stressors is different. The very same situation or stressful their best workplace fit and the most conducive environment
stimuli can cause some individuals to crumble, while others for them to offer their unique and valuable gifts to the world.
are motivated to work harder, overcome the obstacle and In the wise words of AA Milne’s optimistic and lovable Piglet:
thrive. We all know individuals who struggle to keep their “The things that make me different are the things that make
composure when stuck in traffic, while others are more me me”. Investing the time and energy in discovering those
laid-back and relaxed, sometimes to the point of sedation. very things can help you to find your distinctive and unique
Some people are easily overwhelmed when confronted value in the (often-daunting) world of work. HI
with too many demands, while others seem to find limitless
energy to cope with many challenges simultaneously. Kirsten Helm is a qualified psychometrist
These tendencies greatly impact an individual’s ability to (independent practice) and is registered with the Health
cope with stressful working conditions. It’s in each person’s Professions Council of South Africa. She’s a consultant for
Competence SA and assists companies in optimising their
people-management practices

HEALTH INTELLIGENCE | 63

HEALTHY LIVING

The statin
controversy
Dr Peter Hill clears up some of the confusion around
cholesterol-lowering drugs

M doesn’t it? Yes, without cholesterol you in our diets, but rather oxidative stress
uch has been could not think! and inflammation resulting from diets
said and written about cholesterol and that are too high in sugar, refined
its supposed negative effect on our Cholesterol in food has very little carbohydrates and easily oxidised
health. Cholesterol is a fatty substance impact on blood-cholesterol levels. omega-6-rich polyunsaturated oils
and an essential component of every Eat food rich in cholesterol and (mainly from processed foods and
cell in our bodies. Without cholesterol your liver simply makes less. Eat less seed oils).
you could not live. Cholesterol is cholesterol and your body will make
primarily produced by your liver and more and keep on doing so until the So while cholesterol per se is not
is necessary for a range of essential system is in balance. Can we connect dangerous to your health, what you do
bodily functions, including the the dots linking what we eat with to it may well be. Poor lifestyle choices
production of sex hormones. No high cholesterol levels and death from appear to play a key role in turning an
cholesterol and, oh dear, no sex! heart disease? This may be difficult to essential biological substance into an
While 2% of your body is made up of believe, but no well-designed study unnatural born killer.
cholesterol, 25% of the total amount is has ever been able to do so. What
found in your brain. Makes you think, the research does show (with few What the research says
exceptions) is that people with low
cholesterol levels are more likely to Despite the fact that every cell in our
die at an earlier age than those with bodies needs cholesterol in order to
relatively high cholesterol levels. function and survive, and despite the
fact that cholesterol performs other
I think it was Plato who said: “We essential physiological roles, it’s likely
can easily forgive a child who is afraid that a large number of South African
of the dark; the real tragedy of life adults will at some time in their lives
is when men are afraid of the light.” be taking a class of prescription
There are a number of scientists and medicines commonly known as statins
medical researchers around the world, (i.e. cholesterol-lowering drugs). These
such as cardiologists Dr Stephen medicines are prescribed for people
Sinatra, Dr Michel de Lorgeril and Dr considered to have what is often
Aseem Malhotra, who are not afraid called high cholesterol. Here’s a brief
of the light and who believe that we look at what we know about statins:
can connect the dots linking what we • Efficacy Statins are prescribed to
eat with death from heart disease, but
– and here’s the kicker – they believe treat or prevent cardiovascular
that the guilty party is not cholesterol disease (heart attack and stroke) in
people considered to have high

References available on request

64 NOV/DEC 2015 ISSUE 36

“The only ones who benefit from the drugs are men
who have had heart disease or previously had a
heart attack”

cholesterol levels, especially high LDL (low-density had a heart attack. They may see a 4–5% reduced risk of a
lipoprotein) cholesterol, which is commonly called “bad heart attack or stroke over five years by swallowing a daily
cholesterol”. Do statins work and prevent people from statin. There is a lack of evidence showing that women,
having a heart attack and dying? The answer depends the elderly and ‘low risk’ men (i.e. most of us) will benefit
largely on how one interprets the data. Yes, statins may from statins; (3) All statin takers expose themselves to risks
play a role in preventing heart attacks in some people, of harm.”
but not all, and they may do so not because they • Safety “All statin takers expose themselves to risks
lower cholesterol (which they do – both good and bad of harm” is a warning not to be taken lightly. Muscle pain,
cholesterol levels are lowered), but because of something memory loss and diabetes are just some of the adverse
called a pleiotropic effect. This means that statins may be effects that people taking statins have reported. Here’s
beneficial in certain people due to some other effect, what Dr David Newman, assistant professor of emergency
rather than simply because they lower cholesterol. Statins medicine and director of clinical research at Mount Sinai
don’t prevent death in most people who use them. School of Medicine in New York had to say about statins:
Studies show that statins don’t reduce a person’s chance “The truth is for most people a statin will give them
of dying from all causes. diabetes as often as it will prevent a non-fatal heart attack
– and they won’t live any longer taking the pill. That’s not
• Appropriateness Should every, or almost every, adult be what patients are looking for.”
on a statin in order to prevent heart attacks and strokes? I had a “eureka moment” the other day when thinking about
“Yes!” is the resounding answer of a number of clever medicines and chronic diseases of lifestyle, and it went like
medical scientists and “No!” is the resounding answer this: “I doubt if anyone was ever born with a pharmaceutical
of another group of clever medical scientists. Well then, deficiency”. What do I mean? Well, aspirin may alleviate the
how do you make up your mind? Look at the evidence, pain of a headache, but that does not mean that having a
is what science tells us. University of Victoria drug policy headache equals having an aspirin deficiency. That would
researcher Dr Alan Cassels has this to say about statins: patently be nonsense. The choice to medicate or not must
“There are three generally irrefutable points you can remain yours. Be informed and choose wisely. HI
summarize from the research on the effectiveness and
safety of statins: (1) Statins ‘work’ primarily for a small Dr Peter Hill is a Visiting Fellow at Rhodes
subset of men who have heart disease; (2) Most people University, a member of the American College of Nutrition,
currently prescribed statins are unlikely to see any a director and co-founder of the Met-S Care Corporation
net health benefit … When I say ‘work,’ I don’t mean and a director of Future Foods Technologies
lowering your cholesterol, I mean preventing a heart
attack or stroke. The only ones who benefit from the References available on request
drugs are men who have had heart disease or previously
HEALTH INTELLIGENCE | 65

rethinkingPSYCHOLOGY

Substance abuse in SA isn’t what you imagine it is, says mental
Phealth expert Janine Shamos
a powerful effect on how we think about addiction.
US Vice-President Joe Biden said: “By changing the
way we talk about addiction, we change the way
people think about addiction.”

These definitions should make us question the

eople who drink too much or take drugs accuracy of our perceptions:

are deviants. They’re victims of bad childhoods, • Substance Anything you ingest to change how

dropouts and prostitutes. Drug addicts will do you feel. Coffee to wake up, an energy drink to get

anything – rob innocent people, sell themselves – you going, a painkiller for a headache, a drink to

for their next fix. Or, so we believe. make you more relaxed and sociable, a sleeping

There are so many words and images that we pill to knock you out – most of the substances we

automatically associate with the label “addict”. Even take are legal and easy to obtain.

with instant access to information, news and global • Use If you follow the directions on a bottle or

views, we still tend to see addicts as strung-out insert, you are using a substance. Taking two

junkies, weak characters who can’t hold their booze painkillers every four to six hours, for example, is

and people who need to pull themselves together substance use.

and just say “no”. • Abuse How many of us don’t use our medications

SA is a drinking nation. Sports matches, braais and properly? When you take more than the prescribed

beer – it’s who we are and what we do. So much so dose, add other substances to your regime or take

that, according to recent research by psychiatrist Dr a couple of painkillers “just in case”, you are in the

Eugene Allers, about 14% of our population abuses substance abuse stage.

alcohol. Worldwide, that number is just short of 5%. • Addiction By this stage, your body and mind need

In some South African townships, up to 17.5% of the substance. You lie awake all night because

children are born with foetal alcohol syndrome. you’ve run out of sleeping pills, your hands shake

It’s time to stop and ask ourselves some serious and your head pounds because you skipped your

questions. Is the addiction issue not a whole lot morning coffee or you buy a packet of cigarettes

bigger than we’d like to believe? rather than dinner.

Choose your words wisely Addiction affects us all

Before we delve into the issue of addiction, we need Drugs are the international currency of crime,

to understand the semantics. The words we use have and those addicted to drugs may turn to crime

66 NOV/DEC 2015 ISSUE 36

SA’s stats

19.3% use psychoactive substances
14.1% abuse alcohol
14% abuse codeine
8.3% use marijuana
6.1% are addicted to sex

1.5% are addicted to gambling

Source Psychiatrist Dr Eugene Allers

in order to feed their habit. a person’s access to healthcare, • Often used substances to relax or
But addiction doesn’t target only employment and benefits, and can calm yourself?
narcotic-dependent, unemployed, discourage them from seeking help.
homeless criminals. Many people who have an addiction • Neglected your family, friends or
face chronic discrimination. work because of your substance use?
Many employed, upstanding
members of our communities are Stigma is an attitude based on • Experienced medical problems as a
slaves to some sort of substance. The values, so our values need to change. result of your substance use?
reality is that most substance abusers We need to put the humanity back
are just like everyone else. Parents, and remember that a person with an • Been refused medication at a
children, friends, colleagues, sisters addiction is still a person. Let’s also pharmacy because of overuse?
and brothers, teachers, doctors ... look at ourselves – honestly – and
They have jobs, friends and families. challenge ourselves and everyone Four or more “yes” answers? Speak
Addiction doesn’t discriminate around us to shatter the stereotypes to your GP or call the South African
between rich and poor, young and and change the addiction game. HI Depression and Anxiety Group’s
old, black and white. Some people substance abuse line 080 012 1314,
fail to manage their addiction and Reality check Alcoholics Anonymous 086 143 5722,
become entrenched in a lifestyle that Could you have a Narcotics Anonymous 083 900 6962
our stereotypes embody. Many do not. problem? The questions or the South African National Council
below relate to the use on Alcoholism & Drug Dependence
While we all have our “thing” – our of over-the-counter 086 147 2622.
seemingly harmless “formula” to medications, prescribed
reduce stress and get us through medications, alcohol, Janine Lisa Shamos is a
the day – we need to be aware that tobacco and narcotics. transformation and executive coach
addiction can take many forms. During the past year, who has been working in the field
Consider this: codeine, found in have you: of mental health and wellness for 20
lots of over-the-counter meds, is years. She is passionate about human
the third most abused substance in • Used substances other than those rights and works within a broad
SA – only 0.1% behind alcohol. Be it required for medicinal reasons? range of sectors to empower people
caffeine, salt, painkillers, sex, exercise to think and behave in more positive
or marijuana, overuse and abuse of • Abused prescribed medication? and self-aware ways. She is also a
anything (no matter how socially • Used more than one substance at spokesperson for the South African
acceptable it is) is unhealthy. Depression and Anxiety Group
a time?
Where to from here? • Experienced withdrawal symptoms

Stigma and discrimination restrict from not using a substance?
• Experienced “blackouts” or “flashbacks”

as a result of substance use?

HEALTH INTELLIGENCE | 67

Fragile genesHEALTHY LIVING
Fragile X syndrome is a genetic condition that may cause developmental
difficulties in children, especially boys

By Dr Juliane Weber
BSc (Hons), PhD (Physiology)

I
f you’re pregnant or have had a baby, you’ll know the
mingled excitement and anxiety that comes with impending
motherhood. We all want our children to be healthy, happy
and to grow up to do wonderful things, but at the same
time we’re terrified of all the things that could potentially
go wrong. Fortunately, in most cases, those sleepless nights
picturing all sorts of horrors are just our imaginations getting
the better of us. Most babies are born perfectly healthy and
will probably go on to lead normal lives.

But what if your little bundle of joy fails to meet
developmental milestones, struggles to keep up at school
or has trouble fitting in with his peers? You may find yourself
being referred from one doctor to the other and hear
specialists mumble terms such as ADD and ADHD or even
that dreaded word autism. Worse still, extensive testing
may reveal that these traits are signs of an underlying
genetic anomaly.

The X chromosome to blame

Problems with social and intellectual functioning may be a
sign of fragile X syndrome, an inherited condition caused
by abnormalities in the X chromosome, which together
with the Y chromosome determines a baby’s gender.
Boys have one X chromosome and one Y chromosome,
whereas girls have two X chromosomes and no Ys. The
condition is therefore seen more often in boys, as they
don’t have a back-up if their single X chromosome is faulty.
Fragile X syndrome is the most common inherited cause of

References available on request

68 NOV/DEC 2015 ISSUE 36

Fragile X syndrome is the most common inherited
cause of intellectual disability in boys

intellectual disability in boys, although both boys and girls But even if the syndrome is only diagnosed later in life,
can be affected. One in every 3,500 boys and one in every treatment is still beneficial.
4,000 girls are estimated to have the genetic mutation that
characterises the condition. If you’re worried about your child, or even yourself, make
an appointment with your doctor to discuss your concerns.
Variable signs and symptoms Although it’s frightening to contemplate, ignoring the
problem won’t make it go away, whereas addressing it can
Despite the fact that fragile X syndrome is a well-recognised only be helpful, even in severe cases. And with scientists’
disorder, it can be difficult to diagnose, because the signs ever-increasing understanding of the syndrome, better
and symptoms can vary widely depending on the severity treatment options are continuously being developed for
of the underlying genetic mutation. The gene that’s affected those affected. HI
is responsible for the production of a protein necessary for
brain development. Changes in this gene cause the body to The signs
produce too little or none of the protein, which can lead to
a vast range of behavioural and physical symptoms. Physical

While some of the signs of fragile X syndrome may be • Large head circumference
present at birth, others may appear only after puberty. in babies.
What’s more, some affected people look outwardly normal
and show only mild signs of any disability, whereas others • Large forehead and ears.
have clear characteristic physical features and obvious • Prominent jaw and long face.
developmental, psychological and intellectual impairment. • Hyper-flexible joints and
Making the diagnosis yet more complicated is the fact that
many of the signs and symptoms of the disorder are non- low muscle tone.
specific and can be seen with other genetic conditions and • Flat feet.
even in the general population. • Large body size.
• Large testicles after puberty.
It’s therefore important to get the right diagnosis (which
in this case can be achieved with genetic testing), in order Behavioural
to determine the appropriate course of action.
• Delayed turning, crawling and
Early intervention critical walking in babies.

Although there is currently no cure for fragile X syndrome, • Delayed speech.
some of the symptoms can be improved with educational, • Compulsive hand clapping
behavioural and physical therapy, as well as with certain
medications. And the earlier the treatment is begun, the or biting.
better. Because the brain continues to develop throughout • Hyperactivity or
childhood, identifying and treating the condition as early as impulsive behaviour.
possible will help affected children reach their full potential. • Avoiding eye contact.
• Mental impairment.

References available on request

HEALTH INTELLIGENCE | 69

PHSEYACLHT HOYL OL IGV IYN G

GIFTS OF
Perfectionists are often assumed to be striving for
excellence but the reality is, an obsession with
“getting things just right” virtually guarantees
the opposite outcome

By Steph Vermeulen

I
t’s been said that perfectionism is an excuse for procrastination and – as
an expert in both – I know this to be true. Not only does procrastination annoy the
perfectionist but it also infuriates those waiting to get things done. If the holy grail
of perfection is making us all a little crazier, then Brené Brown’s book The Gifts of
Imperfection: Let go of Who You Think You’re Supposed to Be and Embrace Who You Are
is a much-needed antidote.

The agony of perfection

Perfectionists will defend their finicky actions (some may call these time-wasters) by
suggesting that anything less would be akin to lowering standards. But how many
of their pernickety ways are self-defeating? For perfectionists, decisions can be
agonising (What if it’s the wrong one?), deadlines are seldom met (Have I triple-checked
everything?) and delivery is complicated (What if it fails?).

Brown claims that perfectionism is not the same thing as striving to be your best,
nor is it about healthy achievement and growth.

“Perfectionism is not self-improvement. Perfectionism is, at its core, about trying
to earn approval and acceptance. Most perfectionists were raised being praised for
achievement and performance (grades, manners, rule-following, people-pleasing,
appearance, sports). Somewhere along the way, we adopt this dangerous and
debilitating belief system: I am what I accomplish and how well I accomplish it. Please.
Perform. Perfect.”

References available on request

70 NOV/DEC 2015 ISSUE 36

Fear of shame • Accept that we all have it Shame is a universal, primitive
emotion connected to our capacity for empathy and
Perfectionism is the belief that if we live perfectly we can human connection.
shield ourselves from the pain of blame, judgement and
shame. Shame is the birthplace of perfectionism, giving this • We’re all afraid to talk about it The less we talk about it,
obsessive behaviour the following characteristics: the more control it has over our lives.
• Unattainable Deep down, perfectionists know that there
• Shame can’t survive having words wrapped around
is no such thing as “perfect”. Even they can’t define a it Four steps to erase it: name it, talk about it, own your
specific set of measures that would make them “perfect”, story, tell your story.
because perfectionism is based on perceptions; not our
own but those of other people, over which we have Shame needs three things to grow out of control: secrecy,
absolutely no control. silence and judgement. So the most dangerous thing to do
• Addictive Instead of viewing painful feelings associated after a shaming experience is to hide your story.
with shame, criticism and blame as normal realities of life,
perfectionists self-blame: It’s my fault. I’m feeling this way Owning our stories can be hard but not nearly as difficult
because I’m not good enough. Then, instead of questioning as spending our lives running from them.
such faulty logic, perfectionists become even more
committed to living and doing everything just right. We’re all made of strength and struggle, and even if
• Life-paralysis How many opportunities do perfectionists struggle stories are the hardest to tell, these are the ones
miss because they’ve been too afraid to put something that strengthened us.
out in the world that could be imperfect? What of all the
dreams that weren’t followed because of a deep fear of Perfectionist or not, the question we must all ultimately
failing, making mistakes and disappointing others? answer is: What’s the greater risk – letting go of what people
think or letting go of how I feel, what I believe and who I am? HI
Self-inflicted pain
Shame or guilt?
Instead of success, perfectionism is self-abuse of the worst Shame differs from guilt as follows:
kind because it leads to exhaustion, depression, anxiety guilt = I did something bad;
and, at worst, to compulsion and addiction; all of which are shame = I am bad.
associated with shame. Shame washes over us, making us
feel small, flawed, never good enough – and it manifests Steph Vermeulen is a life coach and author of
physically too: dry mouth, tunnel vision, hot face, racing EQ: Emotional Intelligence for Everyone and Personal
heart, hyperventilation. Intelligence: Future Fit Now

If perfectionism is a shield from shame then we can guard
against this self-destructive obsession by becoming more
resilient to this horrible feeling:

Perfectionism is not the same thing as striving to
be your best, nor is it about healthy achievement
and growth

HEALTH INTELLIGENCE | 71

GARDENING BOOK EXTRACT

Aglrleacrt eaantdursemsall
Imagine having your own eggs, or honey,
on tap? It’s not so far-fetched, according to
gardening aficionado Jane Griffiths. Her new
book, Jane’s Delicious Urban Gardening,
includes practical, sustainable tips on
keeping fish tanks, chickens and bees in
Wcity spaces
hat would an urban farm be without some livestock?
As much as I love the idea of a sheep replacing my lawnmower, it is not
a practical choice.
But there are other options for urban dwellers. Aquaponic systems,
which combine fish tanks and growing vegetables, are becoming
increasingly popular. And many urbanites
are discovering the joy of keeping a few
chickens or having their own honey on
tap. These are all low maintenance and
add tremendously to the quality of life in
the city.

Urban chickens

I first came across the concept of a ‘chicken
tractor’ in Mother Earth magazine, an
American publication with great information
about living lightly on the earth. Chickens are
housed in a moveable hutch that is transported
regularly to different areas of farmland. There
they scratch out and eat all the greens, weeds
and bugs, loosening the soil and fertilising it. The
chicken tractor mimics the birds’ natural foraging

72 NOV/DEC 2015 ISSUE 36

habits, where they move on from My plans of moving the hutch and chuckle of, “Come, come, come,
one area to another once they have using it as a proper chicken tractor come,” inviting her friends to share in
finished eating. The hens need little didn’t materialise. We landed up a juicy find.
supplementary feeding and they live making quite a bulky and big hen
a free range, happy hen life. house, which proved to be too It helps to replicate these noises if
unwieldy to move regularly. They you want to communicate with your
I loved the idea of it, even if I now live permanently under the hens, especially if you want to cajole
didn’t live on a farm. It took a few bay tree. I let them out every day them back into their run.
years between reading about it and for a supervised scratch around
making it a reality, but one winter we the garden, while I clean out their Hen house
built the chicken tractor. Well, Keith run. They can be very destructive In a chicken coop we need to
hammered and sawed it together, and can decimate an entire bed of replicate hens’ natural environment
with a bit of “hold this” and “pull that” newly germinated seedlings in a few as much as we can. There are many
help from me. After looking at plenty seconds, so I do keep an eye on them. creative solutions to providing a
of designs we decided on an A-frame home for them: an old car, a child’s
shape, with a covered double-storey About hens unused jungle gym or an abandoned
section on one side for egg laying. Hens are forest dwellers, spending dog kennel can all be converted
This would maximise the amount their days scratching through thick into hutches. Whichever design
of ground space the chooks would undergrowth or having a dust bath you choose, you need to include
have. We decided to make it using as in a dappled sunny glade. They lay the following:
much recycled material as possible. their eggs in a dark spot, hidden • A nesting area This needs to be a
We had solid wood from a fence we under a bush, using dried leaves and
had taken down a few years before, undergrowth to create a comfy nest darkish area filled with a deep bed
although it was more difficult to work for their chicks. At night they fly up of hay and herbs (artemisia, catnip
with than purchased wood, as it was into the lower branches of trees to and feverfew all repel mites in
quite uneven, making it harder to fit roost, safe from predators. hens’ bedding).
all the bits together. In the end the • A ramp ladder This should extend
only things we bought were staples Hens are social creatures, from the ground to the second
for the staple gun and a little bit of congregating naturally in groups level. A wooden plank with evenly
chicken wire to add to the scavenged and communicating to one another spaced horizontal slats screwed
sections. The end result is a lovely, with a range of noises. You will into it works well. Don’t make it too
rustic-looking hen house. The space is learn to recognise a hen’s distinctive steep otherwise larger hens will
big enough for two happy hens, Itchy language quickly, from the excited, battle to climb up.
and Scratchy, who provide us with “I laid an egg! I laid an egg! I laid an • Roosting poles These should
about 12 large eggs a week. egg!” announcement, to the enticing be round and about as thick as a
broomstick. Branches work best, as

“If the bee disappears off the surface of the globe,
then man will have only four years of life left.
No more bees, no more pollination, no more plants,
no more animals, no more man”

HEALTH INTELLIGENCE | 73

GARDENING BOOK EXTRACT

these replicate a hen’s natural perch where you live, these can include
of low hanging tree limbs. Position baboons, eagles, monkeys, genets,
them securely about a metre above dogs and cats. Certain dog breeds
ground. These need to be in a warm will co-exist happily with hens, our
spot that is sheltered from the wind. German shepherds being a good
Hens don’t mind getting wet, but example. The only interest they
they dislike wind and cold. have in the hens is following them
• Space for them to move around around to see if they can hoover up
Allow at least a square metre per hen. any droppings! Other breeds, such as
• Comfortable access You will need terriers, will go for hens naturally, but
to clean out the coop regularly can be trained not to. Our cats also
so make it as easy for yourself as leave the hens alone – they are large
possible. On our hutch we have birds with claws that can do a lot of
two access points. One is on the damage. But if a visiting marauder
nesting area (for collecting eggs and were to get into the run, the hens
cleaning) and the other provides would come off second best. To
easy access to the ground level prevent your hens from becoming a
chicken dinner for a predator, batten
for cleaning, feeding and the coop down securely so they can’t
watering. get in underneath. Keep the doors
securely latched at all times.
• Shade from the sun
Hens are forest birds Urban beekeeping
and will overheat
quickly if they are in full Bees and their magical sweet honey
sun for too long. have featured prominently in myth
A chicken coop and storytelling from the beginning
keeps the hens inside of humankind. Bees might have had
but also protects a long relationship with humans, but
them from being in the last decade their numbers have
eaten by predators. been diminishing at a frightening
Depending on rate. In South Africa, bees are facing
a threat called American Foul Brood
Disease, a bacterial infection that
decimates a hive and can easily
spread to other hives. In the United
States, bees are disappearing due to
an unexplained condition known as
Colony Collapse Disorder. Whether
these bees are dying due to pesticides,
cell phone signals or disease has yet
to be determined, but the reality is
that they are disappearing. Although
we could survive without their honey,
we cannot survive without the bees
themselves. Albert Einstein

References available on request

74 NOV/DEC 2015 ISSUE 36

supposedly said, “If the bee disappears off the surface of Becoming a beekeeper
the globe, then man will have only four years of life left. No Beekeeping is a fascinating hobby and is easy to learn. In
more bees, no more pollination, no more plants, no more main urban areas there are courses available, covering the
animals, no more man.” basics of how to maintain a beehive and harvest your own
honey. If you are wary about donning a bee suit and doing
So where does that place us as gardeners? Simple – we it yourself, there are many hobbyist beekeepers who will
should do as much as we can to ensure that we provide manage your hive in exchange for a share of the honey.
happy homes for bees.

About bees Benefits of having a beehive
Approximately twenty to eighty thousand bees live in one ‘Making a beeline’ is a phrase that was coined by someone
hive, working and living together in a complex, harmonious who knew bees well. There are certain areas of my garden
and ordered social group. where I need to move quickly – if I stand still in the regular
flight path of the bees, they become tangled in my hair.
At the heart of the hive is a single queen who spends her The closer to the hive, the more obvious the buzzing line of
life laying eggs. There are a few hundred drones, the male bees becomes. When bees find a source of nectar or good
bees, whose sole purpose is to try to mate with the queen on pollen, they don’t mess around and will head straight for it.
her maiden flight. Unfortunately for the ones that succeed,
they die in the process. The queen stores the sperm from One of the first benefits of having a beehive is knowing
her single flight and ekes it out over the next two to three that I am providing a home to insects that are beneficial, not
years of her existence, laying fertilised eggs and keeping the just to my garden but to the greater neighbourhood. Bees
hive supplied with bees. The bulk of the hive is made up are crucial to our food chain, pollinating plants while they
of worker bees; infertile females who divide up the work of forage for nectar and pollen. One bee can visit up to 5 000
foraging, creating honey and wax comb, feeding the queen, flowers in a day. If you watch a bee next time you see one in
protecting the hive and nursing the brood. the garden, you might notice fat yellow or orange balls on
her hind legs. These are cleverly designed pollen baskets,
The foragers are the ones we see most often in our
gardens, busily collecting pollen and nectar. On its return
to the hive, a forager passes the nectar over to a household
bee who places it in her honey stomach. She spends about
twenty minutes regurgitating and swallowing droplets
of nectar, slowly drying it in the process. The honey
stomach also contains enzymes that change the chemical
composition of the nectar. When it is ready, she deposits the
honey into a wax cell and it is fanned by worker bees until
its moisture is further decreased, preventing fermentation.
Once it reaches the correct consistency the cell is sealed
with a wax cap. These hexagonal cells fill up steadily to
make honeycomb, a waterproof and airtight storage area of
food for the honey bees during cold, wet or dry times when
they can’t access nectar. It takes eight bees their whole life
span of about six weeks to make a single teaspoon of honey.

One of the worker bees’ jobs is to keep the hive waterproof
and secure. To do this they seal any gaps with propolis, made
from a mixture of resins collected from trees and buds.

References available on request

HEALTH INTELLIGENCE | 75

GARDENING BOOK EXTRACT

made from long curved hair. When she balms and face creams. It works well • Plant similar flowers together in
heads inside a flower, a static charge in skin products because it contains large clusters as this will provide
causes pollen to jump from the flower compounds called wax esters, which bees with a one-stop shop.
onto her body. As she hovers above also exist in human skin. Its healing
the next flower, she uses her front legs and antiseptic qualities benefit the • Bees prefer to sip from moist
to push the pollen into the baskets. skin too. soil. During dry weather create a
But some remains on her body ‘drinking hole’ by filling a saucer
and this pollen will be transferred When mixed with borax, beeswax with wet sand and sinking it into the
to the next flower, pollinating it in is an emulsifying agent used to ground near the hive.
the process. We can thank bees for mix oils and water together into a
pollinating at least a third of our smooth cream. Its melting point is • Provide plenty of nectar flowers in
food plants. 62 to 65 °Celsius. It should be melted winter, such as aloes and red hot
using a double boiler, or a bowl set pokers.
Secondly, there is the honey. over a pan of simmering water. It is
One beehive can produce more ideal for making candles, as it is very Plants bees love
than twelve litres of honey during slowburning and gives off a lovely If you can see the middle of a flower
the summer. honey scent. easily, it is a good bee attractor.
Single-petal flowers, such as marigolds
Honey’s therapeutic properties Creating a bee-friendly garden and daisies, provide easy nectar.
have been known for thousands of Bees can forage up to eight kilometres Aloes, alyssum, borage, bottlebrush,
years. Externally its anti-inflammatory from their hive, but their lives are coneflowers, coreopsis, cosmos, fruit
and antimicrobial abilities help heal made much easier if we provide food trees, lavender, moonflower, poppies,
wounds, burns and fungal conditions. for them closer to home by creating a purple ribbon bush, sage, salvia,
Internally its cleansing and antioxidant bee-friendly garden. Even if you don’t squash flowers, sunflower, verbena,
properties heal colds, flu, coughs and have a beehive, there are some simple Virginia creeper and zinnia are a few
sore throats. It is particularly effective things you can do to attract bees to of the plants bees love. Another
in treating pollen-related allergies your garden. favourite tree is the gum tree, or
– especially if treated with locally • Never use toxic chemical pesticides eucalyptus. Many of these have been
produced honey. removed as they were identified
– they kill bees! as invasive aliens. However, more
My bad spring hay fever was vastly • Reduce hybrid flowers. These have recently, the regulations have changed
reduced after I began eating a daily to acknowledge the importance of
teaspoon of honey produced from my been bred to encourage features gum trees for honeybees. There are
own garden. such as larger flowers or disease now provisions for gum trees to be
resistance, but often hybridisation demarcated as ‘bee-foraging zones’.
Honey is a beneficial addition to bitter results in a reduction of nectar and
herbal teas, not only sweetening them, pollen – which is what bees eat. Urban aquaponics
but also adding to their healing power. • Grow a wide range of plants
offering a succession of flowers Aquaponics is the combination of fish
And finally there’s beeswax. A and therefore nectar and pollen farming and hydroponics (growing
by-product from the honey harvest, throughout the year. vegetables in water). On their own
beeswax was one of the earliest • Leave herbs and vegetables they have their downsides, but
products utilised by humans. It was to flower. combined they fit together like a
used as a sealing and waterproofing • If you live in a particularly windy jigsaw puzzle. In a hydroponic system,
agent for houses and boats; to make area, provide a sheltered spot with expensive nutrients are added to the
candles for lighting; for coating flowers for bees. water to feed the vegetables. And
wooden writing tablets; in cosmetics • A bee-friendly garden is not neat in aquaculture, the system has to
and herbal preparations; and as and manicured – it is rambling and be flushed regularly to keep it clean
a modelling agent for everything haphazard with variation in height and maintain the correct pH balance,
from sculpture and jewellery moulds and types of flowers. resulting in a wasteful loss of water.
to dentistry. It is a healthy natural
moisturiser, used in body lotions, lip

76 NOV/DEC 2015 ISSUE 36

By combining hydroponics and aquaculture, the highly
nutritious fish waste provides a rich food source for the
vegetables, and the vegetable roots in turn provide natural
filtration for the water.

Aquaponic systems are rapidly becoming a practical and
water-wise choice for urbanites. This efficient way of growing
vegetables uses 95 per cent less water than conventionally
grown vegetables, and the systems are easily adapted to
different environments. A small unit can fit on a balcony or
a much larger operation can supply a restaurant with both
protein and fresh vegetables.

Setting up an aquaponic system (in the grow bed of media-based systems and in the filtration
The two aquaponic systems used most commonly are the area of the raft system) convert poisonous ammonia into
raft-based and media-based systems. nitrites, then nitrates. This keeps the fish happy and converts
the ammonia into a form that the vegetables can absorb.
The raft-based system Chlorinated water should not be added to an aquaponic
Plants are grown in polystyrene rafts that float on long system as this will kill the nitrifying bacteria.
channels of water about 40 cm deep. The fish are housed
in separate tanks. The nutrient-rich effluent water flows Red wiggler worms can be added to aquaponic systems
continuously from the fish tanks via a biological filtration (to the grow bed of media-based systems or to the filtration
system, through the raft channels, and back into the fish area of the raft system). They effectively break down the
tanks. Seedlings are placed in perforated pots that are sunk solid fish excreta, excess roots and other debris and convert
into holes in the polystyrene rafts and, as they grow, their them into fertile nutrition for the plants. They also reduce
roots dangle freely in the fertile water below. Air bubblers the amount of maintenance as the beds do not require as
in the channels oxygenate the water for the plants. This is a much cleaning. As they breed, they can be fed to the fish,
stable and productive method of aquaponics, used in most creating a self-sustaining cycle.
commercial set-ups.
The most commonly used fish in aquaponics are tilapia
The media-based system because they are easy to breed, are not too fussy about their
For home gardeners, this is a common choice. Water is water and convert feed very efficiently into body mass. The
pumped from a fish tank into an equal-sized container above fish need to be fed regularly with a balanced fish food.
it called the grow bed. This is filled with an inert medium.
The water trickles down through the medium, which acts as Most vegetables will grow in an aquaponic system, but
a bio-filter, past the roots of the plants and back into the fish root vegetables such as carrots, potatoes or sweet potatoes
tank. The most commonly used medium is expanded clay are not suitable. Companion planting also applies, so include
or shale pebbles, which are organic and sustainable. They some nasturtiums and other beneficial plants. Vertical
are fired at an extremely high temperature, resulting in a supports can be added, allowing tomatoes, cucumbers,
medium that is pH neutral, with a good balance of both air beans and other rambling plants to grow upwards. HI
and water, keeping the roots oxygenated. The clay provides
an ideal surface for both roots and beneficial bacteria that For more useful information
live in the growing medium. about keeping chickens, beekeeping
and setting up an aquaponic system,
Other components Jane’s Delicious Urban Gardening
Bacteria are essential in aquaponics. Fish give off ammonia (Sunbird, R295) is available from
in their urine and their gills. If this builds up in the water, fish most good bookshops
will die from ammonia toxicity. However, nitrifying bacteria

HEALTH INTELLIGENCE | 77

NUTRITION

Creating
romantic drama

One of Cape Town’s finest restaurants, the Greenhouse at the Cellars-Hohenort, has a
brand new look. Now you can eat fun, conceptual creations from the garden, veld and
sea prepared by edgy top chef Peter Tempelhoff, in an innovative setting showcasing
contemporary art drawn from plants, fruit and nature. Expect unexpected dishes like
“4 degrees of cheese” and flavours from Japan infused into local African ingredients, and
don’t miss finishing off your meal with an African Single Origin Coffee tasting. Greenhouse
pays homage to Ethiopia and Rwanda with a coffee ceremony. Open Tues–Sat evenings
only. Greenhouserestaurant.co.za or 021 795 6226

Mushrooms for Diabetes Month

November is Diabetes Month. Did you know that mushrooms help to keep glucose levels
low? They’re also full of antioxidants, potassium and are salt-free. It’s also been proven that
women who eat an average of one mushroom per day (10g) have half the risk of breast
cancer, according to Dr Martmari van Greuning, executive member of the International
Society for Mushroom Science. To include mushrooms into your daily meal plan, try this
inspired recipe:

Mbaucsohnrcoroumstalensds quiche
Serves 4–6

5ml olive oil 200g portabella mushrooms, sliced 2 garlic cloves, crushed

½ red pepper, sliced ½ onion, finely chopped 80g feta cheese, crumbled

60g bacon, chopped 8 eggs ¼ cup milk 2ml pepper ½ punnet baby

button mushrooms, sautéed Fresh summer salad, to serve

1 Preheat oven to 180°C. Grease a 3cm-deep, 22cm ceramic quiche dish.

2 Heat oil in a frying pan over medium heat. Add portabella mushrooms, bacon and

garlic. Add the red pepper and onion. Sauté, stirring, for 5 minutes or until softened.

Remove from heat. Spoon mixture over base of prepared dish. Top with feta.

3 Whisk eggs and milk in a jug. Season with pepper. Pour egg mixture over the feta in

the quiche dish. Bake for 25–30 minutes or until browned and just set. Let stand for 10

minutes. Cut into wedges.

4 Serve with the baby button mushrooms as well as a fresh summer salad with an olive

oil and balsamic vinegar dressing.

Cooks tip To reduce the sodium content, replace the feta cheese with ricotta cheese.

78 NOV/DEC 2015 ISSUE 36

smart food

Honey trivia

• A hive of bees will collectively travel over 170,000km to gather 1kg
of honey.

• Honey takes its flavour from the nectar that it’s made from and
ranges widely in colour and taste.

• Farmers pay commercial beekeepers to bring hives onto their
farms to pollinate flowering crops. The resulting honey takes its
essence from the crop, producing flavoured honeys, such as apple
blossom or lavender.

• Honey, as long as it's kept in an airtight container, never goes
bad. Two-thousand-year-old honey found in Egyptian tombs still
tasted delicious.

Read about urban beekeeping on page 72.

Source Jane’s Delicious Urban Gardening (Sunbird, R295)

go wild
Nature lovers, permaculture passionistas and gardening clubbers can connect with life on an organic
farm by joining Waterkloof estate’s monthly Circle of Life Biodynamic Walks. The sustainable wine
farm near Somerset West invites nature lovers to book an hour-long, guided walk for an educational
outing. More than a vine-to-wine experience, guides will share their knowledge of the Cape’s
floral kingdom and the farm’s environmentally responsible farming methods. Book now for 27
November and 18 December walks: call 021 858 1292 or email [email protected]
Waterkloofwines.co.za

HEALTH INTELLIGENCE | 79

NUTRITION

THE DIET OF
THE FUTURE

References available on request

80 NOV/DEC 2015 ISSUE 36

After 25 years in dietetics, advisory board member Dr Yael Joffe reflects on

Isome of her own findings and shares new global thinking
have waited 25 years to write this article. Despite way of seeing and knowing about food, nutrition, health

a few attempts at alternative careers I have returned time and conditions such as obesity. I believe that studying the

and time again to work as a dietician. With great fortune, 15 interactions between food, nature and society will provide a

years ago I fell into the field of nutrigenomics (nutrition and new way of seeing and knowing food and health.

genetics) and I have remained there ever since. Food as medicine
I have always felt a level of discomfort with my chosen

profession, never feeling entirely proud to define myself as a Nutrition and dietetic professionals throughout the world

dietician. It's only in the last few years that I have understood have been trained in the current ideology of nutritionism.

what that may be about. Ignited by the writings of Michael Food is taught, discussed and practised in a biomedical

Pollen, Marion Nestle and Raj Patel, I have come to understand model, with little consideration of the social, environmental,

that there is something wrong in the way we are researching, political and economical relations that govern how food

advocating and practising nutrition. is produced and how it is consumed. Dietetic associations

What is nutrition? around the world (and many dieticians) have unashamedly
collaborated with the food industry for sponsorship,

Gyorgy Scrinis defines the ideology of “nutritionism” as research funding and income, although this is changing.

a nutritionally reductive approach whereby nutrition is A new scientific approach
understood only as nutrients (macro, micro and phyto) rather
than as food. Nutritionism has become the ruling ideology I have been a part of nutritionism, working with gene

of dietetics. It is the ideology of our university education, -diet interactions and biochemical pathways. I feel like

the food industry, regulatory bodies and health institutions. Mr Incredible’s wife in The Incredibles movie, Elastigirl, with

There is a great need for a new nutrition ideology, a new one of my elastic arms stretched out to encompass the very

“Nutrition science has made giant strides in the
last century. But the human population continues
to increase, and the global climate is changing,
with vast implications. Our science has been good
in specific ways, but has ignored and overlooked
planetary welfare and thus the basic determinants
of human health and well-being. We must now
ensure that the practice of our science supports
sustainable ecosystems and healthy environments”

– Prof Mark L Wahlqvist

HEALTH INTELLIGENCE | 81

NUTRITION

important nutritional biochemistry A summary There is no doubt in my mind that
(the chemistry within the body that the principles of The New Nutrition
makes it work) and nutrigenomics, The New Nutrition Science project Science project are what are missing
and the other arm reaching out to the suggests the idea of “wholesome from the way we are taught and
social and environmental interaction nutrition” as the most suitable way to practise nutrition. But there are many
with food. eat and drink, with about half of the questions that arise for me. Why were
amount of food eaten consisting of no dieticians included in the Giessen
Recently, I came across The fresh raw foods (fruit, nuts and salads). meeting? Why did they not have a
Giessen Declaration and The New This entails: voice? What has happened to
Nutrition Science project. The Giessen • Eating mostly foods of plant origin the work that was laid out in 2005?
Declaration was established from Why did it take me 10 years to find
a meeting held in 2005 under the that have been processed as little as it? Why was it not embraced by the
auspices of the President of the possible but as much as necessary. dietetic profession as the way to
University of Giessen, the President of • Fresh foods beneficial to health move forward?
the International Union of Nutritional being prepared as tasty meals.
Sciences and the President of the • Eating mainly fruits, vegetables, Despite my general disappointment
World Health Policy Forum. Some of wholegrain products, legumes with the way dietetics has been
the best nutrition scientists in the and nuts, as well as milk and managed in the past, there are many
world attended. dairy products. signs that things are changing, and
• Including small amounts of meat, many health practitioners have
This declaration led to the fish and eggs, if desired. embraced a more functional and
establishment of The New In addition to considering health, integrative medical paradigm to work
Nutrition Science project. These interactions of food with social, within. It has proven to be a more
nutrition scientists proposed that ecological and economical aspects effective approach and I very much
nutrition science retain its current are taken into account to achieve look forward to another 25 years as our
“classical” identity as a biological sustainability. This means, among profession unfolds. HI
science but that it should exist other things, buying only eco-friendly
within a broader and integrated food packaging and giving preference
framework, including as a social and to organic and seasonal food
environmental science. In this way produced locally (all food from
it will be concerned with personal, abroad should originate from
population and planetary health. fair trading).

82 NOV/DEC 2015 ISSUE 36

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WEIGHT LOSS

Tipshotloidraesyistetmptations
The silly season is a time of indulgence. But if you make a

few simple changes to your eating habits, you can enjoy

the festivities without piling on the kilos, says dietician

WCelynn Erasmus with ourselves and others. Combining Bottom line: if you want to perform
hile modern living these elements in the right way will like a high-energy person, you have to
may provide endless perks in terms of result in overall well-being. Fuelling eat like one. What you choose to put
convenience and time-saving, it also our bodies with the right nutrients on your fork can be more powerful
means that we work longer hours, gives us sustained energy, while than anything you will find in a
exercise less and tend to eat on the we gain strength from activating prescription bottle. When you give
go, choosing foods more for their our bodies using neuroscience your body what it needs, it can – and
quick and easy properties than their techniques such as smart movement will – do miraculous things.
nutrients. The result? More stress, less and breathing; finally, being aware
time for ourselves and a negative of our thoughts and actions allows Before we share the how to snack
effect on our health and happiness. us to behave in a way that nurtures for stamina, let’s look at the why we
ourselves and others. should all be considering this and why
To combat this, my colleague Joni this is one of the key steps towards
Peddie and I have introduced what The FAB Quotient’s concepts are balancing your FAB Quotient.
we call the FAB Quotient, which is the practical and easy to implement, and it
result of the interaction between three offers a lifestyle that is sustainable and Get off the glucose rollercoaster
essential elements of well-being and can be applied to suit each individual Ashley’s alarm jolts her awake. She hits
resilience: fuel, activate and behave. at any time. the snooze button. Twice. She drags
herself out of bed and the morning
Feed yourself, don’t starve Never are healthy-eating tips more mania starts. Ashley does the white-
needed than during the holiday knuckled thing through traffic, making
It’s about fuelling our bodies with the season, when many of us are tempted it just in time for her first of several
right ingredients, activating our brains by supersized restaurant portions, back-to-back meetings. The first
and bodies, and looking at behaviour alcoholic drinks and an endless variety moment she has to herself, she sinks
because ultimately our thoughts, of kilojoule-dense treats. I recommend into her chair behind her laptop. She
actions and behaviour determine the the following food rules to start 2016 has another headache.
quality of the relationships we have feeling FABulous:
Ashley notices the time. It’s almost
Snack for stamina 3pm and all she’s had to eat all day is a
handful of biscuits with a few cups of
Absolutely everything we do, think coffee. After the home run, making
and feel is influenced by what we eat.

84 NOV/DEC 2015 ISSUE 36

dinner and catching up on housework, she sits down to her
evening meal, the largest of the day. She crawls into bed,
but although Ashley is physically exhausted, she struggles
to fall asleep as her mind is still racing.

When Ashley snacks for stamina …
A more restful sleep helps Ashley to wake up more easily.
Despite the morning mania, she finds five minutes to grab
her breakfast smoothie. She enjoys more herbal tea and
only two (not six) cups of coffee throughout the day. She
snacks for stamina every two to three hours. It’s much easier
now that her desk drawer and handbag are stocked with
the right fuel. Her usual afternoon headache and energy
slump have been replaced by a smart snack. She still doesn’t
have time for the gym, but given her higher energy levels
at the end of her day, she manages to walk the dogs before
dinner. She is eating a lighter supper because she’s not as
famished. Ashley has lost seven kilos, dropped a jeans-size
and has stopped taking her anti-inflammatory medication.
She’s seriously considering taking up her old passion of
tango dancing.

So snacking for stamina is an important step towards
balancing your FAB Quotient! But be sure to choose the
right SMART snacks to enable glucose balance and high
performance (see sidebar).

Eat like an artist – paint yourself the
picture of health

You simply can’t feel amazing and have great health without
including more colours in your meals. Noshing on a rainbow
of foods like vegetables, salads and fruits, not jelly beans,
is a great way to ensure that you benefit from a variety of
nutrients. There is compelling evidence that eating a diet
rich in fresh produce may reduce your risk for stroke, cancer,
heart disease and diabetes.

What is it in fresh produce that provides the goodness?
The substances that colour vegetables and fruits are
bioactive compounds, also called phyto (plant) nutrients
or antioxidants. These compounds help to reduce the
damage that occurs when our bodies are exposed to
harmful substances from poor diet, toxins, chemicals,
pollution and smoke. They have the ability to reduce the
risk of disease and enhance longevity. Vegetables and
fruits are also a good source of fibre, which has a beneficial
impact on overall digestive health. Eating more fibre-rich

HEALTH INTELLIGENCE | 85

WEIGHT LOSS

Bottom line: if you want to perform like a high-energy
person, you have to eat like one

foods also has the benefit of filling you dinner plate so that this becomes the example, will keep hunger pangs at
up without filling you out. Bottom line: main feature of your meals. Use side bay and may help you eat a lighter
don’t think twice about dishing up plates for the starch and protein. evening meal. For a compilation of
extra salad or snacking on crudités or FAB recipe and snack ideas email
a piece of fresh fruit. Snacking smartly and eating [email protected]
like an artist may seem basic but using “Health Intelligence recipes” as
Let each plate be your canvas it is the simple things that we do the subject line.
Use the following plate guide when consistently that have great effect.
serving up portions of different foods, Small changes can add up to Celynn Erasmus is a
to ensure an abundance of colour and surprisingly big course corrections. HI registered dietician, speaker and
nutrients: writer. Along with Joni Peddie,
• ½ vegetables or salad About SMART snacking human behaviourist, she is the co-
for stamina author of The FAB Quotient™ Book 1:
two fistfuls. Fight Fatigue & Stay Resilient, aimed
• ¼ protein About one fistful or a • Strategic Set yourself up for at changing lifestyle and workplace
snacking success by having the right habits to balance energy and improve
portion the size of your palm. snacks close at hand. performance. Get your copy at
• ¼ high-fibre starch or fruit About Resilientenergycenter.com
• Measurable Portion controlled –
a fistful. 500kJ per snack for women and
One important tip is to always 750kJ per snack for men.
dish up the colour (vegetables or
salad) first. If you start with the • Assortment Variety is important
lasagne, roast chicken and potatoes – choose fresh or dried fruit
or spaghetti bolognaise, how much (carbohydrate) with nuts/seeds
space will be left for the Greek salad or (healthy fat) and yoghurt/eggs/lean
broccoli? Probably not much. Another biltong (protein).
strategy is to serve the vegetable or
salad part of your meals on a large • Real food Think fresh fruit, not fruit
gums. Raw nuts, not nut brittle.

• Timed An afternoon snack, for

86 NOV/DEC 2015 ISSUE 36

NICOLETTE
& CHRISTIAAN

DICKS

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Challenge Starts 15 February 2016

PARENTING

BREASTFEEDING

BEYOND A YEAR

Children from non-Western, traditional and historical cultures are
often breastfed until three or four years of age. Yet extended
breastfeeding is frowned upon in Western societies. Is early or late
weaning more natural?

By Tamzyn MCaumrpphbyeCllampbell
BSc, BSc Med (Hons) Human Nutrition and Dietetics, RD

88 NOV/DEC 2015 ISSUE 36

The most common age of weaning in many other
societies is two to four years
heart disease, and breast and
B
reastfeeding was changes and adapts to meet the

pulled back into the spotlight when different nutritional requirements of a ovarian cancers.

Pope Francis welcomed mothers to developing child. At no point does it

breastfeed in the Sistine chapel earlier become nutritionally insignificant. Natural weaning age

this year. Breastfeeding is generally Health While Western societies may view
acknowledged as best for babies breastfeeding beyond a year as

below six months of age, yet women Breastfeeding reduces a child’s risk “extended”, the most common age

are still frequently shamed for nursing of becoming overweight or obese of weaning in many other societies

in public. Women who breastfeed as an adult. And studies indicate that – such as West Africa’s Guinea Bissau

beyond six months, or even more breastfeeding beyond a year may and India – is two to four years.

contentiously beyond a year, often profoundly reduce obesity in toddlers. Historical and religious writings from

hide the fact due to criticism. Yet, In light of the global obesity epidemic the Greeks, Hebrews and Muslims (as

global authorities including the and the rising numbers of obese well as the Christian bible) indicate

World Health Organization (WHO) children, the importance of this cannot that breastfeeding often continued to

recommend exclusive breastfeeding be underestimated. Breastfeeding three years of age or beyond.

for the first six months, with continued also improves intelligence test scores, Based on developmental factors

breastfeeding together with although it is important to note and comparisons with other mammals,

complementary foods for the first that new evidence suggests that anthropologist Katherine Dettwyler

two years and beyond. Similarly, the some of these long-term benefits of estimates that humans’ natural age of

American Academy of Pediatrics (AAP) breastfeeding have more to do with weaning is between two and seven

recommends extended breastfeeding the close bond between mother years of age.

for as long as mother and child want and child, as well as family setting Psychological
to continue. and parenting approach, rather than

Is society correct in the common any benefits directly related to the Extended breastfeeding also offers

assertion that breastfeeding should breast milk itself. But, breast milk does toddlers comfort and can cure many

stop after one year, and most certainly contain antibodies and immune cells, grievances, from temper tantrums,

by two years of age? Or should more which help babies and toddlers fight over-tiredness and sadness to pain

attention be paid to guidelines? Is infections and illnesses and strengthen and feeling sick. It also fosters bonding

breastfeeding beyond two years their immune systems. Preliminary and secure attachment between

aberrant? Or is there some merit evidence indicates that it may also be mother and child, which has been

to child-led weaning, where the protective against childhood cancers linked to increased independence and

toddler or child chooses when to stop (e.g. lymphomas and leukaemia). confidence later on and more secure

breastfeeding – often well beyond the Research indicates that the longer attachments later in life.

two-year mark? breastfeeding continues and the The pros of breastfeeding beyond

Nutrition more breast milk babies drink, the a year are multiple. Society may
healthier they are. benefit from happier and healthier

According to the WHO, breast milk The longer moms breastfeed, children and mothers if we all follow

can provide a third of a child’s energy the healthier they are expected Pope Francis’s lead to recognise

needs between the age of one to be too. Extended breastfeeding breastfeeding – of both infants and

and two years, as well as important is expected to reduce mothers’ risk of toddlers – as normal and natural. HI

vitamins and minerals. Breast milk diabetes, high blood pressure,

References available on request

HEALTH INTELLIGENCE | 89

NUTRITION

Yes, you can have too much of a good thing

By Tamzyn Murphy Campbell
BSc, BSc Med (Hons) Human Nutrition and Dietetics, RD

“E fruit’s sugar is half fructose (which is
verything linked to inflammation, high blood
in moderation” and “the dose makes pressure, heart disease, gout, insulin
the poison” are truer adages than you resistance and fatty liver disease) and
think. We know that added sugar, half glucose (which boosts levels of
processed food and trans-fats are the fat-storing hormone, insulin).
dangerous to our health but few of
us realise that too much healthy food Fruit’s saving grace is its packaging.
can also be bad. Eating excessive Unlike processed or liquid sources of
quantities of fruit or meat overloads sugar, the fibre in fruit ensures that we
the body with certain nutrients, can’t eat too much without getting full
too much fibre can cause pesky – thereby naturally limiting how much
symptoms, overdosing on certain sugar we can get from fruit. Plus, the
vitamins is easier than you think and micronutrients it contains give our
drinking too much water can be fatal. bodies some protection from sugar’s
adverse effects, as well as a dose of
1Fruit is a great source of health-promoting molecules.
bowel-regulating and
nourishing fibre, as well as The trouble comes in with fruit
health-promoting vitamins, concentrates, fruit juice and to a
minerals and phytonutrients. It’s also lesser extent dried fruit. Dried fruit is
a rich source of sugar – each tennis- dehydrated, so it doesn’t fill us up as
ball-sized fruit contains three and a quickly as fresh fruit – meaning that
half teaspoons of sugar. The sugar we can stuff in a whole lot more. Dried
found in fruit is also called sucrose and fruit also loses many of its vitamins
is the same as the white stuff we put and minerals during processing
in our tea or coffee. Like table sugar, and storage. Fruit juice is far worse
though. All of its fibre and most of
its micronutrients are stripped –
leaving us with pure, unadulterated
sugar, in liquid form. This makes
overindulgence easy. Many studies

90 NOV/DEC 2015 ISSUE 36

Each tennis-ball-sized fruit contains three and a half
teaspoons of sugar

have linked the consumption of fruit convert to energy or store as fat. At cholesterol in the blood and causing
juice with increased body weight. worst, it puts strain on our kidneys blood vessel inflammation – thereby
Conversely, when sugar is eaten in the (which is a problem for people with initiating the first step in the heart
form of whole, unprocessed fruit, it pre-existing kidney disease) and disease process. One study found
doesn’t appear to be associated with leaches calcium from our bones, that eating heam iron from red meat
the same detrimental health effects. weakening them. increased the risk for developing
coronary heart disease by 57%.
2Meat is the highest-quality Evidence indicates that eating
source of certain essential too much red meat may be linked 3Vitamin A is essential
nutrients (e.g. protein, iron to colorectal cancer. Researchers for normal functioning
and vitamin B12) needed think that red and processed meat’s of the immune system,
for health, growth, development and colorectal cancer-causing effects the maintenance of
energy. A slighter higher-than-normal may be due to various factors. eyesight and healthy skin, and the
protein intake (contributing up to Carcinogenic compounds, called development of bones and teeth.
35% of total energy) is associated heterocyclic amines (HCAs) and Dietary sources highest in vitamin A
with health benefits including weight polycyclic aromatic hydrocarbons and its precursors include liver, fish
management, improved exercise (PAHs), are formed within meat when oils, eggs, milk, and green, orange
performance and recovery, improved it’s cooked at high temperatures. and yellow vegetables. Vitamin A
insulin sensitivity, and reduced blood Cancer-causing N-nitroso compounds, is fat-soluble, so any amount not
pressure, cholesterol and triglyceride found in processed meat and immediately used by the body is
levels. However, with the popularity produced within the colon when stored in the liver (unlike water-
of high-protein diets, protein red meat (or more specifically heam soluble vitamins, which are excreted
supplements, misinterpreted low- iron) is eaten, may also contribute when consumed in excess).
carb diets and South Africans’ love of to the cancer link. It is possible that
braai meat, many of us are getting far haem iron itself contributes to cancer It’s unlikely for toxic levels of
too much protein. And some may be formation by acting as a cell- and vitamin A to build up from dietary
getting too much iron too. DNA-damaging free radical. sources alone. But when we take
supplements, especially if we’re
At best, excessive protein The body is not good at rejecting taking multiple supplements
consumption contributes to our heam iron found in meat. Once containing vitamin A, it becomes
total daily calories, which our bodies absorbed, excessive iron may act quite easy to overdose. We can
as a free radical, damaging LDL

HEALTH INTELLIGENCE | 91

NUTRITION

overdose by taking a single dose of water and fibre we consume. Fibre more water than their kidneys can
of 666,000IU of vitamin A or by also adds bulk, thereby supposedly filter out. It’s incredibly unlikely that
taking 23,310IU of vitamin A per aiding in bowel movement or you’ll accidentally drink too much
day over time. peristalsis (the muscle contractions of water though. Most water intoxication
the intestinal lining that move food deaths have resulted from water-
Hypervitaminosis A (vitamin A through the gastrointestinal tract). drinking contests, drinking too much
toxicity) results when the amount However, this remains a theory – water during endurance exercise or
of vitamin A consumed is in excess evidence hasn’t proven that adding being forced to down too much fluid.
of what the liver is capable of storing. bulk improves constipation. Infants are particularly vulnerable
This overflow of vitamin A can result to fatal hyponatremia, which is why
in bone pain and fragility; dry, In fact, in some people – such as babies below six months of age
fissured skin; brittle nails; hair loss those with irritable bowel syndrome should only be given breast milk
(alopecia); gingivitis (inflammation of or constipation of unknown origin – or formula.
the gum); cheilosis (inflamed lesions fibre may make symptoms of bloating,
in the corners of the mouth); anorexia; stomach pain and constipation worse. The lethal dose of water is
irritability; fatigue; abnormal liver In people without these conditions, surprisingly low: only six litres
function; and ascites (central fibre is probably beneficial to bowel consumed within a short space of
fluid retention, resulting in a very function. But eating too much can time by someone who weighs 75kg
distended abdomen). still result in diarrhoea, constipation, can kill them. Symptoms of water
bloating and discomfort. If you want intoxication include headache,
4Dietary fibre is known to increase your fibre intake, do so fatigue, diarrhoea, nausea, vomiting,
to come with a host of gradually. And it’s probably best not to frequent urination and mental
benefits, including assisting go overboard. disorientation. Avoid drinking too
with weight loss, reducing much fluid by drinking according
cholesterol and blood pressure, 5Water is frequently equated to thirst and stopping when it
improving gut health, controlling with life. Indeed, drinking becomes uncomfortable, especially
blood glucose and insulin levels, water is essential to staying during exercise.
enhancing immune function, hydrated and ensuring the
and protecting against diabetes, body performs vital functions. But like Water, meat, fruit and fibre are key
heart disease, obesity and some with anything else, drinking too much components of a healthy diet, and
gastrointestinal disorders. But fibre water over a short period of time can wily supplementation can enhance
is most famous for keeping the gut be toxic. Water intoxication, known as well-being. But it’s essential to
regular and relieving constipation. hyponatremia (low sodium), causes remain mindful of how much you’re
the fluid outside cells to become consuming, for your health’s sake. HI
Fibre is supposed to soak up water more diluted of salt than what’s inside
in the colon, resulting in softer and cells. As a result, water rushes into the
moister stools that are easier to pass. more salty cells, making them swell.
However, the truth is that the moisture Swollen brain cells easily become
content of our faeces remains at 70– fatal. People have died from drinking
75%, irrespective of the amount

92 NOV/DEC 2015 ISSUE 36

TUCK IN,EVERYONE!

References available on request

HEALTH INTELLIGENCE | 93

RECIPES

entHeorlstipadaairnykislnigna,greschfoaonrrevderremslaeataxiloesndand Hummus

A time to unwind over platters of fresh, easy-to-eat Makes 3 cups
foods that invite sneaky nibbles and second 2 cups cooked chickpeas, well drained
helpings. In her book, Real Food, Healthy, Happy ²/₃ cup tahini paste
Children, food lover and paediatric dietician Kath 3 tbsp lemon juice
Megaw inspires us to make fuss-free, healthy dishes 1–2 cloves garlic, peeled and crushed
¼ cup iced water
“Fthat no friend or family member could resist salt and milled pepper, to taste
ood doesn’t just keep us alive, it makes us happy, it inspires
us, it comforts us.” As this line from Real Food, Healthy, Happy Children reveals, Kath’s Blend or process the ingredients
eating approach is influenced by food’s sensory, emotional and social benefits as together until smooth and creamy. If
much as by its nutrition. While it’s filled with tips and low-carb recipes to ease it needs it, add more lemon juice. If it
sugar cravings and boost the whole family’s energy, concentration, athletic seems too thick, beat in a little more
performance, digestion, immunity – all aspects of health, actually – Real Food also iced water.
offers a lifestyle that’s easy to stick to and delights in sharing scrumptious meals
with those we love most. Per ¼ cup serving: energy 132 kcal;
protein 5g; fat 8g; carbs 11g
Forget the kiddies’ table … eat together, Kath says. The sight, smells and
textures of freshly prepared dishes on a shared table spark creativity, new flavour Vegetable quiches
combinations and a real enjoyment of good food. Such family meals also prompt
healthier eating, improve school performance, keep weight in check and make Makes 12 small quiches
youngsters feel happier and more secure, if the many studies on this topic are to 3 free-range eggs
be believed. 250g full-fat cream cheese, at room
temperature
In her book, Kath aspires to make us healthier without taking away the pleasure 1 cup full-cream milk
of eating delicious food. The guidelines are simple; the recipes are low in carbs ¾ cup grated Parmesan
and high in good fats and nutrients, using only real ingredients – that is, food that 1 packed cup finely chopped cooked
looks like it comes from nature, not a factory. vegetables (any mix of spinach,
courgettes, mushrooms, butternut or
Make the most of carefree summer days – set a long table in the garden, get whatever is to hand)
the kids experimenting in the kitchen and invite your friends over to celebrate the salt and milled pepper, to taste
simple pleasure of a shared meal. Here are a few Real Food recipes (including a no-
bake chocolaty treat) to add to your table … 1 Preheat the oven to 160°C and line
a 12-hole muffin pan with paper
cases.

2 Beat the eggs with the cream
cheese and milk. Stir in the
Parmesan and cooked veg and
season.

3 Ladle the mixture into the muffin
cases. Bake for 30 minutes or until
pale golden and set.

Per serving: energy 134 kcal; protein
6g; fat 11g; carbs 2g

References available on request

94 NOV/DEC 2015 ISSUE 36

Kath’s tipmwaahkfneaeidrtmci’esptoiyr‘amltyoees“.pmukeTOarneewrd-ftnfeecietfcsehosrenearnaaf,cmo’dkhmnnveeoi-ieoagcocpnlhersitfeitnotho,sginrclatyhli.e”f Cheese tacos

Makes 4 tacos
200g Parmesan, freshly grated
For serving
spicy mince
guacamole
salsa
sour cream
shredded lettuce

1 Sprinkle ½ cup grated Parmesan onto a medium-hot
non-stick pan, spreading to form a thin layer. The cheese
will melt and bubble and start to brown at the edges. 

2 Remove the pan from the heat for half a minute until the
cheese has firmed just enough to mould. Carefully lift and
turn over ramekins to cool and crisp.

3 To assemble: fill with spicy mince and top with guacamole,
salsa, sour cream and shredded lettuce.

Turn these tacos into cheese nachos by dropping
tablespoons of grated Parmesan onto a hot pan and
cooking until golden. Remove the pan from the heat for 30
seconds, then flip the crisps and return to the heat to brown
the other side. 

Per serving: energy 331 kcal; protein 26g; fat 22g; carbs 8g

HEALTH INTELLIGENCE | 95

RECIPES Kath’s tiplornapgtorhegcleipcoosraartofsrofuoiai“fonctvDbnugaoaasosuhnlnoarleny’niattf,elaecnwdtrmhepeifwytuoaihldoftyowoeddufoaisaotnd;yrag.saT!fo”uphfsiezsnz, a

Sticky mango ribs 4 Tip the puree into a big bowl and No-bake maca-choc
(or chicken wings) add the ribs or wings. Using your squares
hands, thoroughly coat the ribs or
Serves 4 as a main course wings in the glaze. Arrange on a Makes 18 squares
or 6–8 as a snack large baking tray lined with foil or 1¾ cups macadamia nuts
Serve them hot with a crunchy green baking paper. 3 tbsp coconut oil
salad or tangy coleslaw. They’re also a pinch of sea salt
great for popping into lunchboxes, so 5 Bake the ribs for 1 hour and 15 ¾ cup (90g) almond flour
make a double batch. When mangoes minutes or the wings for 45–55 ¾ cup (70g) unsweetened finely
are out of season, use a small papaya. minutes, basting twice during that shredded coconut
time with melted butter. Fifteen 3 tbsp xylitol
2 sheets spare ribs or 1.2kg chicken minutes before the end of the 130g dark chocolate (85% or 90%
wings cooking time, sprinkle the sesame cocoa content – soya-free)
1 large, ripe mango, peeled and cut seeds over the wings, if doing the
into chunks chicken. When the ribs or wings are 1 To make the macadamia paste: soak
1 lemon, zest and juice sizzling, sticky, golden and tender the macadamia nuts in water for
2 cloves garlic, peeled and chopped to the bone, remove them from the 10–15 minutes. Drain, then transfer
4 tsp grated fresh ginger oven. Use a pastry brush to “paint” the nuts to a food processor and
1 tsp cumin the pan juices all over the ribs or blend on high until a thick paste
½ tsp hot English mustard powder wings (or trickle these over using a forms. Add the coconut oil and salt
½ tsp chilli powder (or more, to taste) spoon), and serve immediately. and blend for another 30 seconds to
2 tbsp warm melted butter, plus extra 1 minute.
for brushing Per serving (main): energy 525 kcal;
salt and milled pepper, to taste protein 24g; fat 41g; carbs 15g 2 In a large bowl, combine the
2 tbsp sesame seeds (for chicken Per serving (snack): energy 262 kcal; almond flour, shredded coconut
wings) protein 12g; fat 21g; carbs 7g and xylitol.

1 Preheat the oven to 190°C, fan on (or
200°C if your oven has no fan).

2 If using chicken wings, trim off the
pointy ends of the wing tips and
discard. If you like, you can cut each
wing in half by slicing through its
middle joint. 

3 Put the mango, lemon zest and
juice, garlic, ginger, cumin, mustard
and chilli powders, melted butter
and seasoning into a food processor
and whizz to a fine, thickish puree. 

References available on request

96 NOV/DEC 2015 ISSUE 36

Kath’s tiptoinmetfairaavtokemdmedueoiictafr“efaleeTaorgforerocungdoatiealltotcytauoto.”onlroeddcaudhvtrlaeeafgrrottsgolaiedeansssd,t Kath and her children, (from left to right)
Teegan, 12, Joshua, 16, and Jaytn, 9

3 Over a medium-low heat, melt 1 cup of the macadamia
paste with 2 tbsp coconut oil. 

4 Add the macadamia-oil mixture to the dry ingredients
and mix well. 

5 Press the mixture into a baking dish.
6 Over a medium-low heat, melt a further 2 tbsp of the

macadamia paste, together with the dark chocolate and
the remaining coconut oil. Mix together to form a paste.
7 Spread the chocolate paste over the macadamia paste
mixture and smooth out for even coverage. Refrigerate
for 2 hours, or until the mixture has set (or reduce the
setting time by freezing the mixture). Cut into squares
and store in the refrigerator.
Per serving: energy 201 kcal; protein 2g; fat 20g; carbs 4g HI

Real Food, Healthy, Happy Children
(Quivertree, R335) by Kath Megaw, Daisy Jones, Phillippa
Cheifitz and Jane-Anne Hobbs is a reliable guide on what
to feed children at every stage of their development

HEALTH INTELLIGENCE | 97

ANTI-AGEING

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“TBy Clio Stevens
mobbwSmtfdobualoMhbaaotaedytuDeysehtircdeectodmaorMfhtihrruncortsTeoaoahiitesArrddnmgeeyosefcdelaafrmaawiaailJczvInchenrsaeioyeeanudadcasE,rl,v”oeakttalandwhielsswnsnDlRuoyethdagjanor;retnnone,sahissccTeadrtapdeetreahssieebe’cnwbsTefadasnlardyoarVocaonehnusalrymhmokdsdeetsiha’tstst-aettfsdreowahrodoyHilvrowoeel,liwosbianyffnwnhsunnranntmecdeaenahtceiein.rtrlsedsneecelelY,gpedk.hsbpetwabb,etWohtyauaorirarhetgeeheetiretektaamsglshepiwe’alrtttet;eeerrhixhssooioDnseetae;eartnbs’esersttlateid.inwaitmnTciTtcstn;baotrhdihsctnwethmldreyoliaugeahisaaneacCnitayeyensiibiyoaccsnxed,–soifsspntrfipdemunotemiewhenortadcerdepeakehfttuDsiteeensvosoisclucldtyeoeta’opwhsrbdyuMbrupiyetienlnti;ayacetenichiinghuhgooctdo,hege.enMpCigaacH’eihslonninaiaestenbgrgrniddskm’eagellsi.uieo,psablpohCoeLspsmarsooberooeeiesrfnnaaenvuudenltdeegagl,ia,hytdnsorahst,asseuwtlntnmslocasochahstatnaf8kahifilovnoreetlt0leetlheeddf0dre,

98 NOV/DEC 2015 ISSUE 36