We share one reader’s story of inspiration that lead her to good health and an open heart.

Joanne McLeod considers herself to be an ordinary mum of two boys, Tristan (13) and Ryan (11) and a wife to Justin, her husband of 18 years. Just like any other South African family woman. Full stop. On the surface, one could be forgiven for thinking that’s all there is to this fit mommy, but you’d be terribly wrong. She loves sport, is a sucker for gruelling races on foot or by bike and she cares deeply for children born with disabilities. In particular she has pledged her support to the Smile Foundation, where children with facial deformities receive the necessary surgery they would otherwise not be able to afford, to enable them to smile again. 


After Joanne finished her studies in marketing and advertising in 1991, she opened her own conferencing and events company, which she ran for nine years. “I just loved the industry and my company was so successful, winning local and international awards, including the SITE crystal award, the ‘Oscar’ of our industry, judged in New York and worldwide,” she says. “But then I had a moment when I realised that my kids were growing up and I was missing out. Although my business was fun, I realised that it was frivolous and not making a real difference to the world – and I wanted to spend more time with my children. So, I started doing more and more charity work and found it very fulfilling – emotionally and spiritually.”


In March of this year, Joanne took her deep sense of altruism to another level for the Smile Foundation to raise funds for the organisation. She entered Racing The Planet, a 250 kilometre endurance footrace, where competitors carry all their equipment to the finish line through the Australian outback for seven days. Temperatures in the region reach the highest on earth, making the race even more arduous. 


“I struggled so much on the first two days to keep going, and I thought of nothing other than ‘why on earth am I doing this?’. That question then turned into something else, when I remembered all the people who believed in me and I felt I couldn’t let them down,” says Joanne. “I thought of all the time I had taken from my children in preparation for the race, and couldn’t let them down either. When the fog in my head began to clear, I realised people had pledged money to the children of the Foundation, based on me finishing the race – which was when my focus became crystal clear again. I knew I had to finish, despite all the pain I was in!”

Joanne shares her memory of the run and summarises it in three words; brutal, humbling and life-changing. “Brutal, because I lost most of my toenails in the race, which have thankfully started growing back again. As Lance Armstrong put it; ‘Pain is temporary, but quitting is forever’. I guess if that works for Lance Armstrong, it can work for me too! Humbling, because you realise how small you are in the great scheme of things – but that you can still work at making a difference in another person’s life. And, life-changing, because when you deal with something so huge, like Racing The Planet, you understand just how silly it is to ‘sweat the small stuff’,” she says. “Lastly, it was also a life lesson for me, because I am a naturally competitive person and I came in near the back of the race – but of all the people who started, I finished in the top half.”


Joanne started running ten years ago, just after the birth of her second child; Ryan, and entered the Comrades. “I have always loved exercise and was brought up with a passion for it – my family growing up were all quite active people,” she says. “It’s something that has also happened quite naturally in my family too. I don’t mind what exercise I do, as long as it tests me to my limit, so it was an obvious choice for me to take on the challenge to race across the Australian outback. It’s never going to be a 5km challenge around the suburbs!” She has also taken part in the Argus in 2008 and 2009 and has also ridden twice in the Cape Epics, Sani2C, Berg and Bush, and the Trans Rockies with her husband. “As I became older, and saw how quickly life was passing me by, I wanted to challenge myself. Instead of just knowing I ‘could’ – I thought I’d prove it,” she says. “The taste came when I realised I was a good cyclist and so, I applied myself…and then I won the Argus in 2009! That was a huge feather in my cap and when I ran Racing The Planet, I kept thinking ‘but I know I can, so why carry on?’ and then I realised that I had to prove that I could!”


She notes that she wanted her racing to become more than just about endurance, but also to help make a difference to a person’s life by raising funds for a deserving cause. “I have chosen to work with the Smile Foundation for a long time, because they are an exceptional organisation. Every cent is accounted for and they have a solid and honest core. Their work is also very tangible; children are given the opportunity to smile again – as simple as that – and this is important to me,” says Joanne. 


Giving, she explains, is extremely therapeutic; “I wake up in the morning feeling great. My body feels good, my mind feels clear, and I feel happy, because it’s not just about me. There is no greater joy than giving back. It sounds so cheesy, but really, there is no other way to phrase it. I believe in ‘paying it forward’ and by putting this in action, we can all make just a small difference, which really does mean the world to someone on the receiving end.”


Balance in all things and setting realistic goals play a crucial role in her successes. Joanne sets herself realistic goals and sets about achieving them in any way she knows how. “There are always challenges, but these must be kept in perspective. And if the downside outweighs the upside, then perhaps the goalposts have to be shifted. If I know I have to take part in a race, I always have a training programme. It helps me get up in the mornings at 4am, when I know I have to. And then, the ‘rest days’ feel that much sweeter, because I’ve earned them. Be it sport or life in general, I think it’s important to have direction.”


As a stay-at-home mother and project fundraiser, her time is flexible, allowing her to plan her life accordingly. “So many people complain because they can’t do what they dream. My life is how it is because I have made it this way. To those who think they can’t do something – I say – just do it,” she says.  


From a nutritional health standpoint, the McLeods take the approach of all things in moderation. “We eat anything and everything. But I guess one gets into a cycle. You run, so you feel good, so you don’t eat rubbish, so you feel better, so you go to the gym, so you eat healthy to not undo your workout, and so it goes on. But then, because we exercise, we can eat and drink more too. A wise man once said, ‘I cycle so I can drink more, I don’t drink less to cycle more.’”

Their friends joke that they will all be dead before the McLeod family, because they are just so healthy. However, Joanne says that it is important for her to feel good – and her family agrees. “I think every person should do what makes them happy. I like to be able to just get up and run 10 kilometres, or cycle with the guys, or swim across the ocean, or climb a mountain. It just creates so many possibilities and so many new experiences.” 


The Australian outback, she says, pushed her to her limit. “It’s easy to wander through life losing your way and your identity, but when you get pushed so hard, and spend so much time alone, or fighting your pain, it takes you back to who you really are. It gives you perspective you would not otherwise have seen before. I hope that this is instilled in my boys so that they can also face the world with courage in their own lives – and also to stop and think of someone else in need – and what they can do to change the world for the better.”


Awaken Your Altruism
Tanya Vandenberg, a Johannesburg motivational speaker, explains that Joanne has taken an incredibly important step of choosing to be the director of her own life. Joanne’s ability to step back from other peoples’ definitions of ‘success’ – her own company, awards and status – gives her a high level of satisfaction, and that contributes to an overall sense of well-being.


“We all need a sense of purpose, a reason to be here, and Joanne’s charity work clearly helps her to feel that she is accomplishing the fulfilment of her place in the world. She has identified the values that mean the most to her, which also makes her confident of what she is passing on to her sons,” says Vandenberg. “She sees herself as being a person who helps others, and acts that out, which means that she is in harmony with her own idea of herself.”


Giving unselfishly, without expecting anything back doesn’t always come naturally, but when we do, we feel energised and fulfilled. Vandenberg points out some other benefits:

• Helping others boosts our self-esteem, because we are essentially proving to ourselves that we are needed, that there is a place for us in society and that we are stronger than others. 
• It reminds us of the good things we have and has a way of putting our own problems into perspective.
• When you give, you often receive much more in return and this leaves you feeling invigorated. 
• Continued altruism makes room for new experiences and relationships and this is what being human is all about!   
• It gives you an awareness of compassion and awakens a sense of proportion within you, when you see others in the world who are less fortunate and don’t have what you have. 

Vandenberg reminds us that charities are not the only conduit for giving. “Some people prefer to create their own personal, intimate giving, like helping a family that they personally know through a bad time, or being involved in their church or other community groups,” she says. “Have a look at the skills you can offer, but don’t be afraid to stretch yourself. Like Joanne running 250 km, sometimes we have to push ourselves beyond anything we’ve tried before.”


Joanne’s Response:
“Start small, but just get out there and prove to yourself that you can do it! I lead a charmed life, and it’s wonderful to give others an opportunity to have a happy life too. It’s a feeling beyond comparison to actually make a difference,” she says. “So many of us are complacent and it’s great to help make things better in South Africa.”


Author: Charlene Yared-West, Longevity Magazine, October 2010, p18. 

How do your breasts change as you age? We talk to five breast specialiasts to find out how the breast ages in every decade, exploring what is healthy, what is not – and when you should worry.


What to look out for in your twenties
Expert: Professor Justus Apffelstaedt is an Associate Professor for the University of Stellenbosch and head of the Breast Clinic at the Tygerberg Hospital.  He is a surgeon, with a specialised interest in breast health and is the head of the Tygerberg Breast Clinic in Cape Town. 


According to Professor Apffelstaedt, the earlier you start checking your breasts for lumps, the better. Breast cancer screening, he explains, is one of the most important contributing factors to the dropping mortality of breast cancer.  “It should be a normal health habit you begin doing once a month, ten days after your menstruation,” he says. “And, if you do find a lump, don’t panic. Most lumps in this age group are benign. Watch out for a painless lump, contour changes, changes in the size of the breast, skin changes such as areas of redness that persist for more than five days, changes of the nipple, nipple discharge, skin dimpling, retraction of the nipple and/or skin and lastly, lumps in the armpits.”


Besides conducting a routine breast self-exam, he also recommends an annual clinical breast examination by a healthcare professional. “Your breasts will be checked for a number of changes, including lumps. Mammograms are not recommended in the twenties, as the breast tissue is too dense,” he says.


During this decade, pregnancy and lactation change the breast – and when women delay family planning until after age thirty, their risk of breast cancer is also increased. Professor Apffelstaedt points out that as with all cancers, breast cancer prevention suggestions include; changing to a healthy lifestyle and sound eating habits, avoiding foods known to cause cancer, and taking prophylactic measures, such as anti-estrogens for women with a very high risk of breast cancer.


“Often women incorrectly believe that they have a very high risk of breast cancer, due to a family history, for example,” he says. “Women with a family history of breast cancer should have this history evaluated by a specialist centre to ascertain if their risk is indeed as high as they think it to be. If it is, modern risk management strategies, personalised to the individual woman’s circumstances, can reduce the risk substantially. This relieves a great amount of stress.”


Professor Apffelstaedt is positive about modern cancer management. “Thanks to constant improvements in this arena, the chance of dying of breast cancer is decreasing constantly.”


What to look out for in your thirties
Expert: Dr Rika Pienaar is a private clinical radiation oncologist for GVI Oncology in the Panorama Mediclinic in Cape Town. She is nationally recognised for her talks on breast cancer and has delivered more than 50 invited lectures at national meetings, colleges, universities and women’s organisations. 


“All women are at risk for breast cancer, but that risk does not seem very real when we’re young – or in our thirties. Although breast cancer most often occurs in women over the age of 50, about 11,000 women under the age of 40 are diagnosed each year,” says Dr Pienaar. “Unlike women over age 40, most young women discover their own breast cancers. One study from Harvard, for example, found that 71% of women diagnosed with breast cancer at age 40 or younger discovered their breast cancers by self-exam. Most had never had a mammogram at the time of their diagnosis.”


Dr Pienaar explains that younger women diagnosed with breast cancer often experience a more aggressive cancer and a lower chance of survival. For this reason, women in this age group are advised to regularly check their breasts by self-exam. “You may never face breast cancer during your lifetime, particularly before the age of 40, but it is important to understand your risk and to be your own health advocate. Know the landscape of your breasts and alert your doctor right away if they look or feel unusual,” she says. 


According to Dr Pienaar, some studies have suggested that use of oral contraceptives results in a very slight increased risk for developing breast cancer, over those who have never taken them. Women who have stopped using birth control pills for more than ten years do not seem to be at any greater risk. Other studies, however, show no such effect. Researchers continue to study the conflicting results in these trials to determine if birth control pills play a role in breast cancer. 


“Experts suspect that the more a woman is exposed to estrogen, the greater her risk. That might be one explanation for the rising rates of breast cancer in younger women,” she says. “Compared to 50 years ago, women today have a greater lifetime exposure to estrogen, beginning menstruation several years earlier, sometimes as early as age nine, and starting menopause later in life. Contemporary lifestyles may also expose women to more carcinogenic environments and lifestyle behaviours, which can be modified or controlled, for example, whether or not you smoke, how much alcohol you drink and what you weigh.”


She explains that while most lumps are benign, they are often ignored by younger women – and sometimes their doctors, who often believe their patients are too young to get breast cancer – and so, decide to wait and see what happens. “These delays can adversely affect a woman’s overall outcome, because by the time the cancer is finally discovered, it may have spread to the lymph system and other organs of the body, making treatment more difficult,” she says. 

What to look out for in your forties
Expert: Dr Hugo Allison is a general surgeon with an interest in the management of benign and malignant breast disease. He has also been a member of Groote Schuur Breast Clinic for 25 years.


Women in their forties, especially in their late forties and peri-menopausal, can expect changes in their breasts, explains Dr Allison. “Breast tenderness is very common as part of the involuntary changes that take place – and breasts may get larger, especially if there is noticeable weight gain,” he says. “The glandular component starts to atrophy (get smaller) and there is an increase in fat deposition in the breast.  In peri-menopausal women, hormone levels may fluctuate, so breast sensitivity may change.  This is often normal, however, it is important that the focal areas of tenderness or pain be assessed by a doctor or specialist.”


Breast cancer shows a tendency to be more common in women who are overweight and excessive alcohol consumption has also been noted to have an increased risk of breast cancer.  Exercise is important, reducing weight and modifying alcohol consumption are essential, says Dr Allison. 


“Breast self-examination is crucial in this age group as malignancy is usually detected by the woman herself,” he says. “If you find a lump or notice a change in anything in your breast, get is seen to and don’t go into denial.  Most likely it is not serious, but you don’t want to miss a more serious problem!”


Dr Allison advises women in their forties to pay attention to changes in the skin, as well as dimpling, thickening or distortion of the breast contour.  He also points out that changes in the nipple area are also important to look out for, looking at puckering or retraction of the nipple. “Ulceration of the nipple or spontaneous bloodstained discharge from the breast could be quite serious – and need further investigation by a specialist,” he adds. 


He recommends that all women in this decade of age have an annual thorough breast examination and mammogram done, as a baseline, in their early forties. “If there is a family history of breast cancer, then regular annual mammograms are recommended from the age of forty onwards. This mammogram should also be backed up by an ultrasound – as a mechanism to ensure the breast is healthy,” he adds. 


What to look out for in your fifties
Expert: Dr Irene Boeddinghaus is an oncologist in private practice specialising in the treatment of cancerous and non-cancerous breast conditions. She holds a doctorate in the hormonal treatment of breast cancer, which she obtained from the University of London. She is an author and co-author of multiple papers and books on the subject and has presented breast cancer research at a number of international conferences.

“Women in their fifties should really try to accept routine mammograms as mandatory,” says Dr Boeddinghaus. “Ultrasounds are not always necessary. Some people hope that they can go for an ultrasound without a mammogram, but unfortunately, this way, a lot of cancers can be missed – and we don’t recommend that.” 

According to Dr Boeddinghaus, research has been conducted on the link between obesity in post-menopausal women and breast cancer. “The link is frighteningly clear,” she says. “Also, if you drink more than four units of alcohol a week, there is a 1.5 times higher chance of breast cancer development, so restrict yourself to two glasses of wine per week.” She also encourages women to watch their calorie-intake. “It is not about exercise as much as it is about restricting your diet, so that you can keep your weight down.”

Another common occurrence in the fifties age group is that of breast cysts. “Cysts come under the band of aberrations of normal development and involution or ANDI – in other words, they are associated with aging. They are less common in younger women – although they can occur in the younger age group, but are specifically found in early post menopausal women,” she says. “Few cysts are cancerous – but the only sure guarantee that it is benign, is to have it looked at through a mammogram and ultrasound and aspiration biopsy.” Dr Boeddinghaus explains that cysts can pop up overnight and can also disappear within a few days. For people with multiple recurrences, she advises them to wait, but that if there is ever a smidgen of doubt about a lump, it is important to have it examined by a professional and to have it scanned early. 

“In the fifties, women can experience leaky breasts. This is when the ducts that carry the milk from the breast gland to the nipple age, and you can often end up with a non-bloodstained discharge,” she says. “It is not a pre-cancerous condition, but it can impact upon lifestyle – as nobody likes leaky boobs. This is normally fixed with a small operation, but when it is blood-stained, it definitely needs to be checked immediately. One in ten women experiencing this condition can have an underlying cancer – but if it is not blood-stained, then it is not cancerous. It is just one of those aging problems.” 

In this age group, many women also start hormone replacement therapy (HRT) – and this can often affect the breasts. “HRT can definitely cause lumps and cysts, but this is not to say that HRT is negative – only that is has an effect on the breasts. HRT maintains the density of the breasts so that mammograms may be more painful – and can be less effective in pinpointing cancer,” she says. “Short term use of HRTs, that is, less than five years, does not increase the incidence of breast cancer, but prolonged use, that is greater than five years, can.” 

What to look out for in your sixties
Expert: Dr Peet van Deventer is a plastic and reconstructive surgeon in private practice in Bellville in the Western Cape and holds the post as an extraordinary senior lecturer in the division of plastic and reconstructive surgery at Tygerberg Hospital and the University of Stellenbosch. He is renowned for developing the internal bra procedure for the Breform company, one of the latest developments in cosmetic breast surgery. 


Dr van Deventer explains that as you age, especially in your sixties, all the tissues in the body, including that of the breast, undergo atrophy or wasting. The glandular component and fatty content of the breast decrease in volume, the ligaments weaken and stretch and the skin thins and loses its elasticity. The result, he says, is an ‘envelope’ too large for its contents and loss of function of the supporting structures, causes drooping of the breast, known as breast ptosis. “The attractiveness of the breast may then be lost and affect the person with loss of self-esteem and confidence,” he says. “It can also result in physical problems like the collection of moisture in the fold beneath the breast, resulting in mal-odour.”


According to Dr van Deventer, breast ptosis can be treated by doing a breast lift (mastopexy) procedure. “Excising the excessive skin and reshaping the breast can be beneficial, however, this may be a temporary solution, as the skin will stretch with time – and the breast will droop again,” he says. “In this regard, one of the latest developments in cosmetic breast surgery is the internal bra procedure.  It is a non-absorbable biocompatible mesh, used to reconstruct the ligaments responsible for maintaining breast shape and relieving the skin of that function, maintaining the breast shape and reducing the tension on the suture lines with less scarring.”


With a mammogram, breast cancer can be detected before a mass is palpable and therefore there is a better prognosis in the treatment of this condition. “The glandular component of the breast is prone to malignant change with a higher risk in the older age group. Every woman at every age must learn to do breast self-examination and perform it at least once a month.  At this age, annual mammograms and ultrasounds are also important. This will ensure early detection of abnormalities, which can be investigated and treated if necessary.”


Dr van Deventer recommends women stay healthy by maintaining a constant body mass index between 20 and 25. “Women who smoke put themselves at higher risk,” he says. “Only moderate use of alcohol is advisable.  I also advocate regular exercise and for women to be sexually active.”


Bras that fit like a glove
“Bras do not cause breast cancer, but an ill-fitting bra can lead to a development of what we call an intra-mammary ridge – a thickened area of fibrous fatty tissue on the lower part of the breast, which needs to be distinguished from breast cancer, as it feels lumpy,” says Dr Boeddinghaus. “There is such a wide range of what is considered ‘normal’ in terms of breast size and shape – there is no ‘one size fits all’ – so women need to try out different bras and find the support that is appropriate for them in terms of comfort and preference.”


According to Liezel Morkel, managing director of Lady Chatterley’s Chamber, the online Lingerie Boutique; http://www.ladychatterleyschamber.co.za, women should pay attention to how their bodies change, because the breast changes constantly, from having a baby, losing or gaining weight and during your period – and so, recommends an annual professional bra-fitting. “It is important to buy according to fit first and sexiness second,” she says. “A bra is the first layer of support and if it fits well, can play an important role in a woman’s confidence and femininity. Don’t be afraid to spend a little more on your bra, as the money will be well-spent just to get a perfect fit.”


Arwen Swan, owner of Arwen Garmentry; http://www.arwen.co.za, agrees. “Don’t cheap out! You can expect to pay more than R600 for a good bra. There really is a reason that they cost as much as they do, a good bra will last you years without distorting, will fit you better from the start, and is made of higher quality fabrics,” she says. 


Swan and Morkel share the following top tips for choosing the perfect bra:

• Get yourself measured! Don’t be embarrassed by your bra size, it’s just a number and wearing the correct size makes all the difference in the world as to your comfort. 
• Try on a number of different styles and brands. Remember different bras look good under different sorts of clothing. 
• D-cups or larger should opt for a corset. Bras take the weight of your bust and hang it from your shoulders and a corset which has vertical boning is designed to take the weight of your bust and put it over your core. 
• B-cups or smaller can try a bikini or triangle bra. These are designed to give natural support, don’t ride up the body, and are usually not padded which is great if you love your small breasts. 
• When trying on a bra, move around in the changing room.  This will demonstrate the comfort of the bra. Also, make sure that it looks natural from all angles.  
• There should never ever be extra space in the cups. When buying a new bra, ensure that the cup fits your entire breast, especially when buying under-wired bras. 
• The new bra should fit perfectly on the first set of hooks. As the bra then gets worn more often, you’ll start hooking the bra on the further sets of hooks. This makes a bra last longer.
• Bras differ from brand to brand. Just because you are measured to a specific size, for example, 36D, it does not mean that every bra that is marked a 36D will fit you. Always try on a bigger and a smaller size in any bra, as sizing does vary even within brands.

Author: Charlene Yared-West, Longevity Magazine, Special Supplement: Breast Health Guide: October 2010.

How seriously do you take the state of our environment? Challenge yourself to go green in one week, starting Monday!


Day One: Green your eating habits!
Mondays always start off with a new diet to ease the conscience of all the baddies eaten over the weekend. Start your green week challenge with an overhaul of your eating habits that will benefit your waistline, as well as the environment. 
Step 1: Go for organic, seasonal greens
“It isn’t necessary to become a vegetarian overnight, but decreasing your consumption of animal protein can definitely help you to become more eco-friendly,” says registered dietician, Lila Bruk. “Eating organic food may improve your health and help the planet, as organic food is less likely to contain harmful additives, which would be added in processing.” Bruk adds that eating seasonal produce can also ensure that you get the maximum amount of nutrients from the food – and this is good for the environment, because a lot of the fresh produce on shop shelves have been imported. Eating seasonal fruit and veg means that the food was grown locally and did not have to be brought in via air travel, which means you lower your carbon footprint. 
Step 2: Make a green girly cocktail
Smoothies are a great way to get your daily quota of fruit and veg servings. Dice your favourite seasonal fruits and vegetables and add to a blender with two cups of ice and blend together for about 30 seconds until your reach your desired consistency. Find a perfect spot outdoors where you can enjoy the beauty of nature while sipping on your eco-friendly drink!


Day Two: Clean up your act!
Yesterday’s veggie smoothie binge has left you feeling lighter on your feet and happier about your role in saving the planet. Go a step further and learn about separating your trash and composting in your backyard. Be brave, for worms are involved in the process…
Step 1: Separate your trash
Incorporate the three R’s of Reduce, Reuse and Recycle. Reduce the resources you use, Reuse recources as much as possible and Recycle when you can. Implement a recycling programme in your area by contacting a local recycler who will pick up recyclables of paper, glass, plastics, metals, foil-lined juice boxes (tetrapak) and batteries. “Across South Africa, we are fast running out of landfill space – a waste crisis is looming! We can all play our part,” says Bertie Lourens, MD of Waste Plan. “By recycling we can drastically reduce the waste we landfill. Try a simple exercise at home: separate out all plastics from your rubbish – including plastic bags, bottles, containers as well as polystyrene – and see how little rubbish there is left! And this is just one of the recyclable waste streams.”
Step 2: Make your own vermicompost system
“A vermicompost system is very easy to build – or one can buy a ready-made system, for as little as R150.00, excluding the worms,” says owner of Worms R Us, Denise Cowan. “To make one, you need a sealed black container, shredded paper as bedding for the worms to live in and the leftover food you wish to recycle. Drill some holes in the container and place it onto a catchment container to collect the ‘worm tea’. This is the nutrient-rich fertiliser, which can be used for watering plants by mixing one part to ten parts of water. It’s as easy as that!” Cowan says that most vegetable kitchen waste can be used, but to avoid citrus and onions as it can cause the system to become acidic. Egg shells, coffee grounds, teabags and garden leaves are also good additions to your system. “I find nothing better than making a salad out of my own home-grown produce, as I know what I have used on them and am not putting dangerous chemicals into my body. It is also guilt-free and earth friendly!” she adds. 

Day Three: Entertain the earth-friendly way!
It’s time for some mid-week entertainment, so why not invite close friends over for a eco-braai and good coffee. Eating out isn’t always earth-friendly. And, make your party bloom without cut flowers using greener tablescapes.
Step 1: Enjoy a eco-braai
The Swanniebraai uses old newspapers and other paper, crumpled into balls to braai boerewors and meat within six to ten minutes of starting the fire. “So many newspapers that are not recycled end up in landfills, which are polluting the planet. Usually a braai uses charcoal, which is less eco-friendly than paper – and it takes a longer time to get to the point where meat can be placed on the grid. The Swanniebraai cooks the meat through in a much shorter time,” says Willem Landman, owner of the Swanniebraai. A gas braai is often preferred by environmentalists as it emits less pollution than charcoal. 
Step 2: Liven up the party
Liven up your braai with colourful, decorative touches such as fruit or vegetables for table displays. About 80% of cut flowers come from Ecuador or Colombia and are grown with about 12 different pesticides, which pollute the earth and water. Finally, don’t forget to buy organic foods for your braai, including organic coffee from a Certified Fairtrade coffee producer and roaster. “Organically produced coffee means that the coffee trees have been farmed and cared for without the use of chemical fertilizers and pesticides,” says director of Bean There Coffee Company, Sarah Robinson. “Bean There is South Africa’s first roaster of Certified Fairtrade coffee that is of single origin, exclusive, optimally roasted and organic.”


Day Four: Observe the ‘less is more’ rule!
If last night at the braai left you a little tender from slight over-indulgence, it’s time to realise that sometimes, less is better than more. If we could each reduce our carbon footprint on the earth by just a tiny bit, the state of the environment would be greatly improved. 
Step 1: Reduce your carbon footprint
Take action to reduce your usage of electricity, water, paper and fuel. “South Africans are generally not too preoccupied with saving natural resources, unless it hurts us financially,” says owner of Recycle Now, Gina da Silva. “Cut down on electricity by, for example, opting for sleeping socks instead of an electric blanket. Change to energy-saver bulbs. Cut down on wasting water by being more mindful of when you use it. Reuse paper where you can and think twice before printing documents. The basics apply to everything you consume, including fuel. Opt for public transport or organise lift clubs. Perhaps even take a walk or cycle to where you need to get to.”
Step 2: Make the change to green fuel
Roy Dibley is an inventive South African of note. He modifies cars so that they can run on vegetable oil, sourced from food outlets that have been filtered of any food fragments. “The system I’ve designed has been fitted to over 70 cars over the past three years and I have been driving on green oil for the last five years. It is very cost efficient as I am using a waste product that would have to be disposed of in another way if I did not use it. Almost everything we consume can be used again or recycled, but most people are too lazy to do this. It’s a conscious choice to move to a green fuel. Stop doing things the easy way and make a small effort for a big difference!”


Day Five: Old is the ‘new’ new!
Instead of a cocktail party out in the town, arrange a swop night with girlfriends, where you exchange clothing and other items you no longer need in the house. Show them around your place, sharing innovative greening tips, such as using tyres in the garden as pot plants. 
Step 1: Implement a funky clothing exchange
“It’s a win-win situation to exchange clothing with friends, because not only does it reduce your carbon footprint, it also means that new items don’t have to be manufactured to satisfy your need for something new,” says owner of the Hermanus Swop Shop, Marilyn van der Velden. So, top up on tea and swop out that funky flower skirt you no longer wear. 
Step 2: Change something old into something new
Thinking creatively goes a long way and can benefit the environment in many ways, says van der Velden. “Old tyres are one of the world’s biggest problems for landfill sites.  They have been successfully turned into playground equipment and surfacing for roads but I use them for worm farms, planters and aids to conserve water in my garden.” Simply take something old, like blue jeans and turn them into patchwork tablecloths, blankets, skirts, cushion covers, skirts and sofa covers. 

Day Six: Go shopping!
Saturday is usually the perfect shopping day to restock the food cupboard. It’s all about considering your purchases carefully, buying in bulk and focusing on greening your pantry. 
Step 1: Buy less, buy smart
Farmer’s markets are brilliant for shopping for fresh produce that is locally produced, artisanal and often organic. Another smart shopping tip is to buy green cleaning products like Enchantrix that use ingredients that are not toxic or harmful to the environment. “This also goes for toiletries. The Victorian Organic Skin Care Company has an organic skin and body care range of products recreating recipes from the Victorian era using traditional ingredients from the English countryside, sourced and made in South Africa.” says owner of Green Space, an online shopping information portal, Theresa Wilson. “Reduce is key – rather buy a few quality products that will last a long time than lots of cheap goods that will only last a season or a few years – and that pollute the environment . We also need to add another ‘R’ to the 3 R’s; Respect for all life forms.” Buying local products not only supports the local economy, but also the environment, as they also require less transportation, storage and packaging. 
Step 2: Save money, save the planet
One of the latest trends when purchasing a cell phone contract is to upgrade your current phone to one of the newer models on the market. The same goes for car models. “Instead of buying or upgrading to a newer model, stick to the one you’ve got for as long as you possibly can, because more often than not, the old one will end up in the landfills,” says Wilson. Any kind of battery or e-waste rusts and the contents seep into the earth and contaminate the water. 


Day Seven: Step out into Mother Nature!
What better to do than spend a Sunday filling your lungs with fresh air, enjoying the great outdoors. The only downside to this is when these areas are polluted or spoilt because of litter or other forms of degradation. Sundays are family days – so go outdoors and make sure those environments are clean for generations to come. 
Step 1: Educate the young about cherishing earth
Take young family members out into natural surroundings – either a beach, forest or park and encourage them to value the beauty of the area. Children are the future – and greening the planet continues through the actions of the young. “If everyone picks up three pieces of litter every time you go to a beach, it’ll add up to a huge difference,” says Ocean Minded brand manager, Tim Starke. “Never before has our earth been under so much pressure, the human race is stretching the earth’s resources to all ends. It’s going to be in our generation that we either destroy our earth beyond repair, or protect what is left for our descendants. Education is key to emphasising this to our children. Apart from its life-sustaining nature, we derive so much pleasure and enjoyment from our outdoor environment. It’s essential that we protect our chosen playgrounds.”
Step 2: Get involved; volunteer and clean the planet
“Cleanliness starts at home, so explore your area to see where help is needed. The Wildlife and Environmental Society of South Africa, as well as your local aquarium, zoo, museum and municipality often organise local clean-up programmes which you can volunteer for,” says marine biologist, Siani Tinley. “It is important now to realise that the environment encompasses the world that we live in and that every daily action we choose to make has an effect on our environment.” 


Ordinary South Africans doing the extraordinary for the planet

• Mary Honeybun (76) collects bread tags for wheelchairs when she isn’t helping her 10-year old grandson with his homework. For one wheelchair to be secured, about 50 kilograms or 141,400 bread tags need to be collected and given to the recycler, which amounts to about R1550 per wheelchair. “This is not just about wheelchairs for the less fortunate – it is also about saving the environment,” says Honeybun. “Service to other people is the rent we pay for our room on earth – and this is what makes living worthwhile.”Contact Mary Honeybun on 021-789-1831 for more information on this worthy project. 
• Designer, Adri Schütz started the Mielie Workshop in 2002, providing employment to over 40 talented crafters in Khayelitsha and other townships in Cape Town, by handcrafting handbags, accessories, homeware articles and 2010 soccer balls – all made from recycled materials. “We make something beautiful out of recycled materials that are usually thrown away by factories.” Contact the Mielie Workshop to find out more about their innovative products and how you can purchase them at 021-686-2026.

It’s that time of the year when your eyes and nose run more than you do! Take up the challenge and get over the sniffles this season the natural way, with these nine little gems to get you back to feeling your healthy self again.


1. Reiki, crystals and a little bit of faith
Usui Reiki Ryoho was founded by Dr. Mikao Usui at the end of the 19th century. Initially taught as a path to spiritual enlightenment, the system spread out into the western world as a healing modality. “Reiki is a powerful system of energy work and having a treatment can help healing to occur at the physical, emotional and spiritual levels,” says Reiki Master and Crystal Healing practitioner of Healthy Choice, Markus van der Westhuizen. “Generally, any illness that occurs in the system is as a result of mental patterns that are kept, repeated and that ‘crystallise’ into physical form in the body, manifesting itself as an illness or ‘dis-ease’. Reiki will flow to the areas of the body that need attention – and help you to overcome anything – even the common cold.” He points out that Reiki combined with the healing effects of selected crystals can work wonders. Science has proven the existence of piezoelectric properties, which is the ability of stones to emit electrical information outwards, in the form of light for healing purposes. “This property, which exists in crystals, has been used by the ancients dating back almost 5,000 years ago,” he says. “Moss agate, green opal and fluorite are excellent for treating colds and flu, and can be placed anywhere on or around the body.”


2. Pins and needles do the trick
“If you can look beyond your fear of needles, acupuncture is the best method to combat your cold this season. It has been practised for about 4,000 years in China and although much of how it works is still a mystery – the proof is in the pudding!” says Dr. Jeff Lan, registered doctor of Chinese medicine and acupuncture practitioner at the International Kim Loong Wushu Centre in Cape Town. “The common cold results from a low resistance in the body and an invasion of viruses into the body. As a result, the energy flow in your body becomes blocked – and acupuncture can restore the balance and strengthen your immune system.” According to this system of Chinese Traditional Medicine, acupuncture points on the body create an ‘energetic river’, otherwise called meridians, which, when blocked or stagnant, can cause illness. Acupuncture needles are inserted into the body at key points to strengthen the flow of energy, allowing the body to heal itself. “It can also treat other viral and bacterial infections and works well with Chinese herbs,” he says. According to Dr. Debbie Smith, homoeopath and registered acupuncturist, the main acupuncture point for the immune system is behind the neck, so after exercising or if walking into the cold, protect the neck with a towel or a scarf. “Also, try avoiding eating anything cold like ice-cream or ice-water before going to bed. Keeping the body warm is the best way to avoid catching a cold,” she adds. 


3. A roll between the sheets
“If your cold symptoms are limited to the neck and above, then there is nothing wrong with engaging in some light exercise,” says Dr. Jon Patricios, Johannesburg-based sports physician and president of the South African Sports Medicine Association. “Research has shown that your levels of the anti-body, immunoglobulin IgA, a protein important for strengthening the immune system and countering viral infections, increases with moderate to light exercise, however, if you have the symptoms of fever, body and joint pains, increased heart rates, or if you coughing – you should avoid exercise completely, as this might make your condition worse.” According to Professor and sex therapist Elna McIntosh, good sexual health also increases this protein in the body. “Since you have to lower your exercise to moderate levels when you’re not well, having sex once or twice a week can help you to feel better and overcome colds and flu,” she says. “And, what better way to get some exercise into the day than through having sex!” 


4. Eat, drink and feel better
“There are definitely some foods you can eat to overcome colds and flu this winter,” says registered dietician, Lila Bruk. “Eat all the green veggies you can, because they’re rich in immune-boosting, antioxidant properties. Also, your granny was right, chicken soup has anti-bacterial and anti-inflammatory properties, which are important to recover from colds and flu!” Besides supplementing with vitamins and minerals, she also recommends garlic, as fresh as possible, which also helps immunity – as well as the powerful antioxidant, curcumin, the active ingredient in turmeric, which assists with overcoming flu symptoms. “All of the above foods can play a role in boosting your immune system and thus keep you flu- and cold-free. However, these would need to be eaten very regularly to confer any significant benefit,” she says. Bruk also adds that it is very important to not expect these foods to be a panacea for all colds and flu and if you are not feeling better after a few days you should consult your doctor. Dr. Smith, agrees. “Often overlooked is the problem of dehydration. In winter, we tend to consume less water and substitute with coffees and warm sugary beverages. All the body’s systems need water to function properly, including the immune system – and excessive sugar suppresses this.”

5. Poke your nose into the neti pot
Nasal irrigation in Eastern cultures is as routine as brushing one’s teeth and has been practiced for centuries. With its roots in Ayurveda, the technique, known as Jala Neti, which translated means ‘nasal cleansing’ uses a neti pot to flow a saline solution into one nostril, through the sinus cavities and out through the other nostril. “I strongly believe in the efficacy of sinonasal irrigations, and recommend this to all my patients,” says Dr. Chris Hofmeyr, Ear, Nose, Throat Specialist of the Milnerton Medi-Clinic. Dr. Smith concurs this. “The best way to prevent sinusitis is to make sure that the nasal passages are clear of mucous blockages and the use of neti pots or any other nasal irrigation device alleviates congestion, facial pain and pressure and reduces the need for antibiotics and nasal sprays,” she says. According to Dr. Tinus van Wyngaardt, private medical integrative practitioner from Cape Town, there are less invasive ways to clear the sinuses, such as having a warm bath or standing in a steamy shower. “Humidifiers or cool mist vaporisers also help symptoms,” he says. “Adding a few drops of eucalyptus oil to the bath water or humidifier can provide rapid relief for irritating symptoms.”


6. Feel-good vibrations
The ETA-scan device, launched in 2002, has its roots in the Russian space programme and is based on the scientific discoveries of Nikolas Tesla and others in the field. It is an electronic software programme that a patient would attach to their body so that a reading can be taken. The programme contains an extensive database which contains recordings of specific vibrations affecting every organ in the body – which, simply put, measure which organs are out of sync (or not vibrating at their optimum levels) – and why. “The ETA-scanner is a wonderful tool for finding out exactly where the imbalances in the body are, pinpointing them and finding ways of overcoming the problems. Colds and flu can be as a result of any number of imbalances in the body – and those are the problems I look at – the root of the issue,” says Naturopath, Anthea Grobler. “After the scan, clients are then given a ‘resonator’ treatment to balance out the vibrations in their bodies – to start the process of overcoming their illnesses.” The treatment, she says, help with detoxification and stimulates healing to take place. “You would be amazed at the number of ailments this non-invasive machine has helped to cure – the common cold and flu are no exceptions!”


7. Avoiding others like the plague!
It might sound offensive to say that you should stay away from people who are sick, because colds and flus are just so contagious – but this is good advice, according to 
Dr. van Wyngaardt. “It is not the cold weather that causes a cold, but the fact that chilly weather causes people to congregate in small, stuffy spaces, which makes transmission of the virus easier,” he says. “Fresh air is essential and keeping your immune system as strong as you can. Public gatherings, such as the 2010 Soccer World Cup, might increase the spread of the virus – so make sure you take every precaution to protect yourself.” Dr. Hofmeyr points out that direct contact with unwell people or high-risk places should be avoided. “Of course this is not always possible – and might also be considered quite anti-social behaviour, so it’s important to make sure your immune system is strong enough to begin with,” he adds. 


8. Flush out your pipes
Enemas were recorded as early as 1500BC in an Egyptian medical document; the Eber Papyrus. And, in later years, famous surgeon and brainchild of Kellogg’s Corn Flakes, Dr. John Harvery Kellogg argued that 90% of disease is due to improper functioning of the colon. It is no surprise then that he created All Bran Flakes to encourage healthy colon functioning. “Enemas help remove excess acid from the body and toxic waste, which builds up in the cells and weakens the immune system,” says colon hydro-therapist from Somerset West, Nicola Day. “It’s always a good idea to have a colonic irrigation, unless you have bleeding haemorrhoids, ulcers or cancerous tumours. Cleansing out the system will not only provide relief from colds and flu, but will also leave you feeling lighter and more alert and have more lust for life.” A colonic, she adds, will also confirm if you have parasites and candida, which usually comes as a shock to most people – but at least it can be treated afterwards. Dr. van Wyngaardt adds that it’s important to take a good pre- and pro-biotic once you’ve had a colonic irrigation, to replenish the good bacteria for a healthier immune system. 

9. Floating the flu away
When you’re sick, the last thing you’d think of doing is lying in a tank, soaking in Epsom salts. However, according to Cape Town Medispa Director, Ian Macfarlane, this is exactly what you should consider trying out. “Flotation therapy, known as Restricted Environment Stimulation Technique (REST), might at first accelerate all the symptoms of colds and flu, and may make you feel worse before you feel better – but this is a good sign of an accelerated detox, cleansing and a restoring of homeostasis, indicating a healing from your illness,” he says. “It is an extremely simple form of hydro-therapy, but profound in its simplicity. It relaxes all the muscles, balances the hemispheres and layers of the brain, and assists one to enter into a deep meditative state, where healing naturally occurs.” The function of the Epsom salts in the water reduces or eliminates acute pain, which can be permanent after one session. Other benefits include; lessening of oedema, an increased range of movement in skeletal joints, lower perceived levels of stress, reduced feelings of fatigue and insomnia, a lower blood pressure, assistance in weight control and restoring energy levels. “To lie on your back and float in an isolation tank filled with Epsom salt water, induces deep and pleasurable relaxation, producing a flood of endorphins and other beneficial chemicals to your body, while boosting the autonomic immune system –  essential for overcoming colds and flu, through balancing body, mind and soul.”



Old Wives vs The Experts
Weird and wonderful old wives tales for overcoming the sniffles…What the experts say:



Warm your feet in hot water, then soak a thin pair of socks in cold water, wring them out and put them on. Over that, put on a pair of thick, dry socks and then go to bed, allowing the socks to do their trick overnight.

Author: Charlene Yared-West. Published in Longevity Magazine, June 2010, p30.