Get documents about "in children COMBATING OBESITY
Document Sample
30th EDITION March 2010
OBESITY in children
COMBATING
ccording to the World Health number of factors have been identified that
A Organisation, overweight and
obesity are defined as abnormal
or excessive fat accumulation that
presents a risk to health. A crude
contribute to this epidemic of childhood
obesity.
Genetic make-up
population measure of obesity is body If one or both parents of a child are
mass index (BMI). This is calculated by overweight or obese, the child will be more
dividing a person's weight (in kilograms) susceptible to gaining weight. Research shows
by the square of his or her height (in that a genetic component explains 50 to 60%
metres). A person with a BMI of 30 or of the variations in abdominal fat content in
more is generally considered obese. A different individuals.
person with a BMI equal to or more
than 25 is considered overweight. Genetic versus environmental factors
Genetic factors are only partially responsible
Overweight and obesity are for the development of
major risk factors for a obesity. Children with lean
number of chronic genes may also become obese
conditions, including Remember to if they are exposed to what
diabetes, cardiovascular is known as an energy-
diseases and cancer. Once
considered a problem only balance an active overload or over-abundance
of high-energy foods.
in high-income countries,
overweight and obesity are
now dramatically on the rise lifestyle for your Ethnicity
in low- and middle-income Certain population groups
countries, particularly in child with a healthy are more inclined to gain
urban settings. weight than others when they
diet. are exposed to a high-fat
More than 17% of South western diet. This
African children between the phenomenon has been
ages of one and nine living observed repeatedly when
in urban areas are overweight, according to populations exchange their high-fibre, low-
a report by the Medical Research Council of fat eating habits to high-fat, high-energy diets
South Africa. This is of great concern as as part of urbanisation and westernisation.
American studies have found that overweight
or obese children tend to remain overweight In South Africa we are experiencing this kind
or obese to the age of 20 and are exposed of transition on a daily basis as more and
to a 1.5 to 2 times higher risk of being obese more rural people leave their villages to move
adults. Obese adults in turn face the risk of to cities. When rural children become
increased heart disease, diabetes, joint and city dwellers their diets undergo
gall-bladder disease, and a lifetime of trying a radical change as they
to shed those unwanted kilograms. substitute grains,
fruits, vegetables
Contributing factors and sour milk for PREVIOUS WINNERS
Congratulations to all the winners of the 29th edition (September 2009) of Infobulletin.
In the United States of America (USA) a Continues on page 2…
JOIN THE DOTS (JUNIOR) First prize:
The winners from the junior competition Elisa Modisaemang,
member number 4477100
are:
Second prize:
Yureshlin Perumal, member number Rhona Margery Desjardins,
COMBATING OBESITY IN CHILDREN THE 2010 SOCCER EXPERIENCE member number 2319446
4359950 and Pauline Moss, member
PETRUS'S PEN HOW TO USE YOUR CARE PLAN Third prize:
number 004055490. Both winners will
MAHALA Nicolaas Spang,
MAKING YOUR NEW YEAR'S receive a TOYS " " US voucher to member number 4619750
RESOLUTION STICK EASY EXERCISES TO DO IN THE the value of R350.
COMFORT OF YOUR HOME The winners will receive a Pick 'n Pay
MEMBER NOTICEBOARD DETOX DIETS gift card. The first prize winner will receive
WORD SEARCH PUZZLE (ADULTS)
a gift card to the value of R2300 and the
THE DANGERS OF ULTRAVIOLET COMPETITIONS FOR YOUNG The winners from our adult competition second and third prize winners will each
EXPOSURE AND OLD
are: receive a gift card to the value of R1000.
P E N COMBATING OBESITY IN CHILDREN… Continues from page 1
Welcome to this information-packed edition of high-energy snack foods and cold drinks. of increasing knowledge and
the Infobulletin. Ironically, malnutrition and obesity often awareness of nutrition and physical
occur in members of the same family activity issues.
I trust you have all made your benefit plan changes living in disadvantaged communities. Children should be encouraged to
where necessary and that you are enjoying a keep water bottles at their desk in
renewed energy and zest for life in this new year, Lack of physical activity order to enable them to increase
which will see our country host the much their water intake during the day.
anticipated FIFA World Cup! Modern children, in contrast to their Ensure that children eat breakfast
counterparts of 30 years ago, have daily! Studies reveal that children
A new year tends to bring with it a desire for become couch potatoes. They expend who skip breakfast are less attentive
P E T R U S ' S
change. This year the Infobulletin will embrace much less energy on physical activity than and lack concentration during
the theme of healthy living. Throughout the year ever before. Endless hours of watching classroom time and also tend to make
we will inform you about the latest news on television and playing computer games unhealthy food choices during meal
physical fitness, diet and nutrition as well as are probably the major culprits. times.
emotional wellness. A healthy lunchbox should consist of
However, many schools also do not have a whole-wheat/wholegrain starch
In this edition we focus on how to make your the facilities to permit all their pupils to with a lean protein filling and a fruit
New Year's resolution stick and provide you with participate in sport and other schools or vegetable. Drinks should consist
information on detox diets and easy exercises only concentrate on their best athletes, of water, a fruit juice or a low-fat
that you can do in the comfort and convenience while the majority of less sporty children drinking yoghurt.
of your home. are made to sit on the sidelines. Choose healthier snacks for your
children. Examples include reduced
People's behaviour in the sun is the main cause Changing eating habits fat cheese slices on whole-wheat
for the rise in skin cancer rates in recent decades. crackers, low-fat custard and fruit,
The trend of eating more meals at baked beans on toast, rice cakes,
An increase in popular outdoor activities and
restaurants; buying take-away foods and low-fat home-made popcorn, bran
changed sunbathing habits often result in excessive
high-energy snacks; the increased or fruit muffins, fresh or dried fruit
ultraviolet (UV) exposure. Many people consider
availability of kilojoule-laden foods at and low-fat yoghurt.
intensive sunbathing to be normal and perceive
every turn, including tuck shops; large Try creative ideas to help increase
a suntan as a symbol of attractiveness and good
portion sizes and skipping meals due to consumption of fruit and vegetables
health. However, a suntan is merely a sign of UV
lack of time, not only contribute to by preparing it differently and varying
damage and represents the skin's defence to
obesity in adults but also in children. the texture. Instead of always
prevent further harm.We will look at the dangers
of UV exposure in this edition and expose the steaming, rather bake, grill, mash,
truth behind the myths that we embrace about Psychological factors microwave or even blend into soups
sunbathing. Many parents express their love for their or a pasta sauce.
children through food. "Eat up, your mom Limit television time to less than two
Children throughout South Africa returned to made this dinner especially for you." hours per day and get your children
schools in January and are in the full swing of "Don't cry, have a sweetie." Should you more active! Children should aim for
activities for the year. One of the major issues have a problem expressing your love for at least 60 minutes of physical activity
gaining increased media attention is obesity your children, do not use this confusing daily. It does not have to be done all
amongst children. Childhood obesity is fast type of coercion, as it may cause children at once, but throughout the day.
becoming a growing and concerning phenomenon, to equate food and love later in life and Parents or caregivers should be active
further fuelled by a couch potato culture in lead to weight gain every time they feel role models and should have a
children. In this edition we will give you practical unloved or have to cope with a crisis. positive attitude to being active. If
tips designed to help your child develop a healthy Other parents try to exert control over children see you enjoying physical
lifestyle. their children by means of food. "Think activity, they will be more likely to
of the starving children in the world and participate.
In December 2009 you were informed about clean your plate!" Using guilt in order to
Transmed's new private benefit plans for Transnet persuade children to eat is a destructive Remember to balance an active lifestyle
Working Members and Transnet Pensioners in approach that may distort their concept for your child with a healthy diet by
2010, namely the Private Network Core benefit of food for the rest of their lives. limiting foods that are high in saturated
plan and Private Network Saver benefit plan.The fat, sugar and salt. Teach children healthy
Fund has contracted a Private Hospital Network The alarming statistics mentioned above eating habits that will last their entire
for these private plans in order to manage need to be taken seriously and we should lifetime!
member contributions. Some members stay in do everything in our power to prevent
areas where there are no network hospitals and SOURCES:
South African children from succumbing
the Fund has negotiated alternative arrangements to the obesity epidemic. Accessed in October 2009
for these members. Members on these benefit http://www.women24.com/Content/
plans should contact the Transmed managed care Parenting/HealthandNutrition/2574/f19
line on 0800 225 151 for more information on Ideas to support healthy 957184d4c42b7a7e5f37c8e8adc76/13-
hospital pre-authorisation and admissions as well 10-2008-12-08/Obesity_in_children_
lifestyles for children
as to enquire about access to their nearest Accessed in October 2009
hospital. The school tuck shop/canteen should http://www.who.int/mediacentre/
provide healthy food choices. factsheets/fs311/en/index.html
I trust that you and your Establish a vegetable garden and get Accessed in October 2009
family will have a healthy children involved in the planting and http://www.heartfoundation.co.za/
and prosperous year. nurturing of fruit and vegetables. This community.htm
will encourage children to learn about
Di Caelers,There is a solution for overweight
Happy reading! different fruit and vegetables. children, Pretoria News, 26 April 2005,
The school can look into developing p. 10
a school orientation package that will
Accessed in October 2009
provide and educate parents and
http://www.health24.com/dietnfood/
caregivers about healthy eating and Weight_Centre/15-51-2954-
PETRUS physical activities for children. 2959,31685.asp
WASSERMANN Nutrition articles can be included in
the school newsletter with the aim Dr IV van Heerden, DietDoc
PRINCIPAL OFFICER
2
MAKING
YOUR NEW
YEAR'S RESOLUTION
Lose weight? Check. Start exercising? Check.
Stop smoking? Check. It can be daunting
stick
Specific - specifics help us to focus
with something else you enjoy, like fruit
or yoghurt, instead of seeing your diet
when your list of New Year's resolutions is our efforts and clearly define what we as a form of punishment.
as long as your holiday shopping list. In are going to do. Specific is the what, Change one behaviour at a time -
addition to the post-holiday slump, not being why and how questions that will get unhealthy behaviours develop over the
able to keep your resolutions by late January, you started. course of time. Thus, replacing unhealthy
February or even March may increase your Measurable - if you cannot measure behaviours with healthy ones require
anxiety. When your holiday decorations are it, you cannot manage it. time.
packed up and stored away, the frustration Attainable - a goal needs to stretch Talk about it - having someone to share
of an unused gym membership or other you slightly so you feel you can do it your struggles and successes makes your
reminders of failed resolutions can make the and it will need a real commitment journey to a healthier lifestyle that much
later winter months feel hopeless. from you. easier and less intimidating
Realistic - this is not a synonym for Don't beat yourself up - perfection is
However, it is important to remember that easy. Realistic, in this case, means "do- unattainable. Remember that minor
the new year is not meant to serve as a able". missteps are perfectly normal when
catalyst for sweeping character changes. It Timely - set a timeframe for the goal. reaching your goals.
is a time for people to reflect on their past Putting an end point to your goal gives Ask for support - accepting help from
year's behaviours and promise to make you a clear target to work towards. those who care about you and will listen,
positive lifestyle changes. "Setting small, strengthens your resilience and ability
attainable goals throughout the year, instead By making your resolutions smart, there is to manage stress caused by your
of a singular, overwhelming goal can help a greater chance that you will keep them resolution. If you feel overwhelmed or
you reach whatever it is you strive for," says throughout the year, incorporating healthy unable to meet your goals on your own,
psychologist Lynn Bufka, PhD. "Remember, behaviour into your everyday life. consider seeking professional help.
it is not the extent of the change that matters, Psychologists are uniquely trained to
but rather the act of recognising that lifestyle The American Psychological Association understand the connection between the
change is important and working towards it, mind and body. They can offer strategies
(APA) offers these tips when thinking about
one step at a time." as to how to adjust your goals so that
a New Year's resolution:
they are attainable and help you change
unhealthy behaviours and address
SMART GOALS Start small - make resolutions that you
emotional issues.
think you can keep. If, for example, your
S = Specific
aim is to exercise more frequently, SOURCE:
M = Measurable
schedule three or four days a week at Accessed in November 2009
A = Attainable
the gym instead of seven. If you would The American Psychological Association -
R = Realistic
like to eat healthier, try replacing dessert www.apa.org
T = Timely
MEMBER NOTICEBOARD
Nationwide walk-in centres JOHANNESBURG: Ground Floor BLOEMFONTEIN: Shop 18, Southern
(Main Entrance), 101 De Korte Street, Sentrum, Benade Street, Fichardt Park,
Transmed has walk-in centres in almost all Braamfontein Bloemfontein
the major cities in the country. Should you
prefer to speak to someone about your OR TAMBO: Airways Building, OR Tambo The walk-in centres are open weekdays
Transmed Medical Fund queries on a face- International Airport, Johannesburg from 08.00am to 16.30pm.
to-face basis, you are welcome to visit any
of the walk-in centres. The walk-in centres DURBAN: 391 Smith Street, Fourth Floor,
are there to attend to all your Transmed Metropolitan Building, Durban Marketing activities
Medical Fund enquiries, such as registration,
benefit plan changes and statement queries, PRETORIA: Nedbank Plaza, cnr Church Members are encouraged to visit the Transmed
and are located at the following venues: and Beatrix Street, Arcadia, Pretoria website at www.transmed.co.za and view the
Marketing Activities page for a
CAPE TOWN: Shop 101, N1 Value PORT ELIZABETH: Ground floor, FC comprehensive calendar that contains details
Centre, Solly Smiedt Street, Goodwood, Sturrock Building, cnr Fleming and Strand of our marketing team's visits and health
Cape Town Street, Port Elizabeth Central days in your area.
3
THE DANGERS OF UL TRAVIOLET EXPOSURE
Ultraviolet (UV) radiation How sunrays damage your skin as quickly as possible. This damage step of the formation of cancer cells.
and repair happens all the time, and Step 5: UV rays also encourage extremely
Emissions from the sun include light, heat and UV Step 1: The UVA and UVB rays penetrate the tempo of repair can keep up with toxic superoxides to accumulate in
radiation. UV radiation reaching the earth's surface the clouds, thick layers of glass, a a certain amount of damage. The the cells.
is largely composed of UVA with a small UVB metre of water, and the layers of the repair enzymes can get tired or just Step 6: These superoxides speed up cell
component. UV radiation levels are influenced by: skin. not be enough. ageing.
Step 2: The UV rays act like chain saws, Step 4: When the damage is excessive (and Step 7: It appears that selenium prevents the
Sun elevation: the higher the sun in the sky,
shredding the DNA (the genetic this can be even before your skin build-up of superoxides and that
the higher the UV radiation level. Thus UV
material, with a very precise turns red), the enzymes cannot cope. antioxidants such as vitamins A, E
radiation levels vary with time of day and time structure, very specific order and The result is a scrambled DNA and C may also protect the DNA.
of year. very specific coding) of the cell nuclei. structure and scrambled coding, Step 8: Benign freckles and sunspots may
Latitude: the closer to equatorial regions, the Step 3: Repair enzymes in the cell try to which leads to normal cells going need just one extra exposure to the
higher the UV radiation levels. repair the damage to the DNA chain haywire (mutate). This is the first sun to become malignant.
Cloud cover: UV radiation levels are highest
under cloudless skies but even with cloud
cover, they can be high. Some common myths
Altitude: at higher altitudes, a thinner FALSE TRUE
atmosphere absorbs less UV radiation. A suntan is healthy. A tan results from your body defending itself against further damage from UV radiation.
Ozone: ozone absorbs some of the A tan protects you from the sun. A dark tan on fair skin only offers an SPF of about 4.
UV radiation that would otherwise
You cannot get sunburnt on a cloudy day. Up to 80% of solar UV radiation can penetrate light cloud cover. Haze in the atmosphere can
reach the earth's surface. even increase UV radiation exposure.
Ground reflection: grass, soil and water
You cannot get sunburnt while in the Water offers only minimal protection from UV radiation and reflections from water can
reflect less than 10% of UV radiation; fresh water. enhance your UV radiation exposure.
snow reflects as much as 80%; dry beach sand Sunscreens protect me so I can sunbathe Sunscreens are not intended to increase sun exposure time but to increase protection during
about 15% and sea foam about 25%. much longer. unavoidable exposure. The protection they afford depends critically on their correct application.
If you take regular breaks during UV radiation exposure is cumulative during the day.
Major health concerns sunbathing you will not get sunburnt.
If you do not feel the hot rays of the sun Sunburn is caused by UV radiation, which cannot be felt. Most of the heating is caused by the
Exposure to the sun is known to be associated you will not get sunburnt. sun's visible and infrared radiation, and not by UV radiation.
with different types of skin cancer, accelerated skin
ageing, cataract and other eye diseases. There
is also evidence that UV radiation reduces the
effectiveness of the immune system.
Skin cancer incidence on the melanoma skin cancers increased by a factor characteristics, and a person's UV exposure
of more than two. behaviour. The following is a summary of
rise the main human risk factors:
Vulnerable groups Between 2 and 3 million non-melanoma skin The risk of non-melanoma skin cancers has A large number of atypical nevi (moles)
cancers and approximately 132 000 malignant been examined with respect to personal is the strongest risk factor for malignant
Children are particularly sensitive to UV radiation exposure, and the following conclusions can melanoma in fair-skinned populations.
melanomas occur globally each year. With
and require special protection. More than 90% of a sustained 10% decrease in stratospheric be drawn: Malignant melanoma is more common
non-melanoma skin cancers occur in fair skinned ozone, an additional 300 000 non-melanoma Non-melanoma skin cancers are most among people with a pale complexion,
people who tend to burn. However, even though and 4500 melanoma skin cancers could be frequent on parts of the body that are blue eyes and red or fair hair.
the incidence of skin cancer is lower in dark skinned expected worldwide, according to United commonly exposed to the sun, such as High intermittent exposure to solar UV
people they are nevertheless susceptible to the ears, face, neck and forearms. This implies appears to be a significant risk factor for
Nations Environment Programme (UNEP)
damaging effects of UV radiation, especially to the that long-term, repeated UV radiation the development of malignant melanoma.
estimates. People's behaviour in the sun is
effects on the eye and immune system. exposure is a major causal factor. Several epidemiological studies support
the main cause for the rise in skin cancer
Within some countries there is a clear a positive association with history of
rates in recent decades. An increase in relationship between increasing incidence sunburn, particularly sunburn at an early
The basic sun protection messages popular outdoor activities and changed of non-melanoma skin cancers with age.
sunbathing habits often result in excessive decreasing latitude, i.e. higher UV The role of cumulative sun exposure in
Limit exposure during midday hours. UV exposure.
Seek shade. radiation levels. the development of malignant melanoma
is equivocal. However, malignant
Wear protective clothing. Wear a broad
Non-melanoma skin cancers Malignant melanoma melanoma risk is higher in people with
brimmed hat to protect the eyes, face and neck.
a history of non-melanoma skin cancers
Protect the eyes with wrap-around-design Non-melanoma skin cancers comprise Malignant melanoma, and of solar keratoses, both of which are
sunglasses or sunglasses with side panels. basal cell carcinomas and squamous although far less prevalent indicators of cumulative UV exposure.
Use and reapply broad-spectrum sunscreen of cell carcinomas. These are rarely lethal than non-melanoma skin
but surgical treatment is painful and Malignant
sun protection factor (SPF) 15+ liberally. Basal cell cancers, is the major cause melanoma SOURCES:
Protect babies and young children. carcinoma often disfiguring. The temporal trends of death from skin cancer Accessed in October 2009
of the incidence of non-melanoma skin and is more likely to be reported and http://www.health24.com/medical/
cancers are difficult to determine, accurately diagnosed than non-melanoma Focus_centres/777-2268-3749-
3750,15435.asp
because reliable registration of these skin cancers. Since the early 1970s, malignant
cancers has not been achieved. melanoma incidence has increased Accessed in October 2009
http://www.who.int/mediacentre/
However, specific studies carried out significantly, for example an average 4% every factsheets/fs261/en/
Squamous cell in Australia, Canada and the USA year in the USA. A large number of studies Accessed in October 2009
carcinoma indicate that between the 1960s and indicate that the risk of malignant melanoma http://www.who.int/mediacentre/
the 1980s the prevalence of non- correlates with genetic and personal factsheets/fs271/en/
4
5
THE 2010 SOCCER EXPERIENCE
The FIFA World CupTM is the biggest sporting least 500 000 overseas visitors plus additional has a preparedness plan based on the
event in the world. It is a unique window of visitors from the African continent, there following key areas: Communicable and Non-
opportunity for Africa and South Africa. This will be a great deal of human and traffic Communicable Diseases, Food Control,
long anticipated event is on a level unlike congestion across all modes of transport in Emergency Medical Services and Port Health.
anything that South Africa has staged. host cities. Roads may be blocked for up to
eight hours before the commencement of a In light of all of the disturbances to the
Germany, the previous hosts of the FIFA match in both the stadia and the free fan
World Cup TM , experienced two million normality of life, business and healthcare
parks. Cellular phone networks and internet
visitors from 194 nations, 3.36 million services, we encourage you not to book any
speed will be compromised due to high
spectators in 12 stadiums and 18.4 million medical procedures during this time if
spectators at 15 Fan Fests in the 12 host volume demand by supporters and the media.
possible. The Fund has set up a project team
cities. Business functioned in a relaxed manner to consult on the communication processes
similar to that experienced annually during The human and traffic congestion will place
added pressure on healthcare services that between the Fund and members to help
the year-end holiday season.
will be dealing with larger numbers of people ensure that good client service to our valued
In South Africa, the matches will run from from across the world. The influx of foreign members can continue during this period.
11 June to 11 July 2010, with FIFA officials visitors brings with it a number of health risk Further communication with regard to this
arriving earlier. With 25 free fan parks and factors that need to be anticipated. In will be mailed to members in the build up
public viewing sites in the host cities, and at response to this, the Department of Health towards the FIFA World CupTM.
HOW TO USE YOUR CARE PLAN
Prescribed Minimum Benefits (PMBs) are a What is a Care Plan? How do I use my Care Plan?
set of defined benefits that ensure all medical
scheme members have access to certain The 25 chronic conditions all have a set of The Care Plan has a list of the applicable
minimum health services. The aim is to services that are applicable to their diagnosis, ICD-10 codes (diagnosis codes), tariff codes
provide people with continuous care to treatment and management. These typically (service description codes) and the allowable
improve their health and well-being, and to include doctors' consultations, blood tests number of services for each of these tariff
make healthcare more affordable. and other investigations that are applicable codes. Remember to present a copy of your
to the various conditions. These services are Care Plan during your next visit to the doctor.
then paid directly from the PMB benefit and The doctor will render the relevant services,
What are the 25 chronic not from the savings or day- i.e. consultations or blood
conditions covered under the to day benefits. The funds tests, and submit the claim to
PMBs? available in the members' be paid from the PMB benefit.
Addison's Disease
savings or day-to-day benefits
can then last longer during
The aim is to Please note it is important that
Asthma the year. Members on the provide people the correct ICD-10 and tariff
Bipolar Mood Disorder Private Network Core codes are used on the claim to
Bronchiectasis benefit plan do not have a with continuous ensure that the claim is paid
Cardiac Dysrhythmia savings benefit and must
therefore make use of their
care to improve from the correct benefit.
Cardiac Failure/Cardiomyopathy
Chronic Obstructive Pulmonary Disease Care Plans appropriately. their health and How do I obtain a
(COPD)
The PMB Care Plan provides well-being, and PMB Care Plan?
Chronic Renal Disease
Coronary Artery Disease management for your
condition for the entire year
to make Care Plans were posted to all
qualifying members in February
Crohn's Disease
Diabetes Insipidus
and must therefore be used healthcare more 2010. Members had to confirm
appropriately and prudently.
Diabetes Mellitus Type I Care Plans were posted to affordable. diagnosis of one of the 25 PMB
conditions listed to qualify for
Diabetes Mellitus Type II all qualifying members in a Care Plan.
Epilepsy February 2010.
Glaucoma Members that register their chronic
Haemophilia
Why should I use my Care Plan medication for the PMB conditions with the
Hyperlipidaemia Chronic Medicine Programme will
Hypertension and what is the benefit? automatically have a Care Plan generated
Hypothyroidism The usage of the Care Plan will ensure that and posted to them.
Multiple Sclerosis you receive optimal management of your
Parkinson's Disease chronic condition. You will be able to go for Should you wish to contact the Consolidated
Rheumatoid Arthritis regular doctor consultations and have the Disease Management Department for the
Schizophrenia applicable tests performed to monitor and generation of a Care Plan (provided that you
Systemic Lupus Erythematosus (SLE) manage your condition. Using a Care Plan have one of the PMB conditions and qualify
Ulcerative Colitis appropriately will result in the services being for a Care Plan), please call 0800 225 151
paid from the correct benefit for one of the consultants to assist you.
6
7
EASY EXERCISES
TO DO IN THE COMFORT OF YOUR HOME
Please note: Always consult with your doctor before starting any exercise programme.
Below are some simple exercises you can start with.
Cardiovascular exercises:
walking
jogging/running
cycling
swimming
Resistance exercises: Calves: standing
calf raises
This exercise can be
done on the edges of
stairs, wood blocks,
books, etc.
Triceps: bench dips Do both legs at the same
time to start with then,
These can be done on the edge as you get stronger, do
of a chair or bench. them one leg at a time.
Sit on the side edge of a flat Hold a bag in your hand
bench or the front edge of a chair. for resistance as you get
Place your hands on the edge of stronger.
Chest: wall push-ups the chair right beside your glutes Stand on the edge of the
Stand facing a wall with your and grip the edge. block with only the balls
Biceps: curls To start with, your feet should
feet about 1 to 2 feet back of your feet on the block.
from it. Stand with your knees slightly be flat on the floor about two Keeping knees stiff and
Place your hands on the wall Abdominals: crunches bent, arms at your sides, feet in front of you with your bending only at the
holding your resistance bags knees bent. ankles, lower your heels
just outside shoulder-width Back: standing rows Shoulders: presses Legs: squats Lie down flat on your back with your Move yourself off the chair so
apart. knees bent and your feet on the floor. or two dumbbells in your down towards the floor.
Bending only at the elbows, Loop a towel around a vertical Use something around Place your feet about shoulder width apart. hands. you are now supporting yourself Go down until you feel
Hold your hands wherever you feel on your hands.
lower yourself forward pole, column or another fixed the house for weight, e.g. Keeping your torso vertical and a slight The curl movement happens a strong stretch in your
comfortable (on your chest or beside Bend your arms, dipping your
towards the wall then push object so that the ends of the soup cans or milk jugs arch in your lower back, start the only at the elbow. With your calves.
your head - just be sure you do not body down. Go down only as far
yourself away from it. towel are pointing towards you with water in them. movement by bending the knees. upper arm pinned at your side Reverse the direction
pull on your head). as you feel comfortable, being
Keep your body stiff and and the towel is wrapped around From a seated or standing Go only as far down as you feel comfortable and bending only at the elbow, without bouncing and
The typical crunch is taught by careful not to bounce out of the
straight during the the far side of the pole. position, hold the weights when first starting out. If you can go down lift the weight up to shoulder push up as high as you
instructing you to simply roll your bottom.
movement. Have your feet close up to the just above your shoulders. until your thighs are just below parallel, do level. can.
upper torso forward. This is fine to Push back up, squeezing the
pole and lean back gripping on Push them up overhead so. This is the full range goal. Your palm should be facing Do this movement
start with. triceps.
the ends of the towel and keep slowly. Using leg power, push yourself back up to forward all the way up and all slowly to feel the
To increase the effectiveness of the It is important to keep your back
your body stiff and straight. the start position. Use your grip on the the way down. contraction all the way
crunch movement, push your chest close to the edge of the bench
Row yourself up with both arms. bar only for balance unless you absolutely Squeeze hard at the top then up.
and head up towards the ceiling pushing as you do these to minimize
Keep your back arched and row need to pull yourself up. lower slowly.
your lower back flat onto the floor. shoulder stress.
with your back. For weight, use two duffel bags (evenly Do the same with the other SOURCE :
Hold at the top of the movement for When you have done the set,
loaded) or two milk jugs, etc. Hold them arm, alternating back and Accessed in November 2009
a second and squeeze hard. push yourself back onto the chair.
at your sides and squat. forth. http://www.fitstep.com
8 9
DETOX DIETS
Please note: Always consult with your doctor cleansing diet can make you feel tired
before beginning any diet programme. and could interfere with certain
activities, such as driving. Remember
A detox diet (also called a cleansing diet) will to switch off all telephones, fax
remove toxins and poisons from your body. machines and the television, and to
The idea of a good detox diet is to eat pure block out irritating stimuli that
and natural foods that will aid the function could detract from your
of the lymph, kidneys and liver. relaxation.
By detoxing you are, in effect, rebuilding and Rule 2:
strengthening your detoxifying organs, which
should then help you gain more energy, clear
Liquid
your skin, improve digestion and strengthen Drink only liquids
your immune system against infections or (no solids) if you
illness. can stomach this
type of regimen and
The liver is our most effective cleansing only do this for two fibre to
organ. It receives 2.268 litres of blood per days. Clean water, clean out
minute but when our body is overloaded spring water, diluted fruit the bowel.
with junk, it is the first to be affected. juices, fresh fruit and Foods that
vegetable juices whipped up in are the best
Skin, the body's largest organ, plays an a food processor and iced rooibos sources of
important role in detoxing by sweating out tea with lemon and honey, are all excellent dietary fibre
urea and other waste products. It is also a liquids that will detoxify the body. A high- include fresh, raw,
barometer of health and the first area to liquid intake helps to flush out the liver, unpeeled fruits and
show signs of improvement. kidneys and bowel. vegetables; dried fruit;
whole-wheat bread; high-
Do not overdo your liquid intake; stick to bran cereal; oats; brown rice;
You know it's time to detox having about three litres of liquid a day for whole-wheat crackers and snack
when you suffer from: your two-day detox. Drinking too much breads. Soak dried fruit in boiling water
liquid can be harmful, so only detox for two overnight and then boil in the same liquid
headaches
days, not longer. Once you have completed until soft. Add one to two tablespoons of
dizziness, fatigue, light headedness, sugar
your detox, go back to drinking 2.5 litres of honey to this. Add fruit and liquid to oatmeal
cravings
liquid a day (this includes all liquids, not just porridge for a delicious breakfast rich in fibre.
frequent mood changes such as
depression, forgetfulness and lack of water), so that you do not dilute your
concentration electrolytes. Rule 4: Vitamin and mineral
bloatedness, nausea, poor digestion,
Fruit cocktail:
supplements
constipation or irregular bowel activity
intolerance towards fatty foods and When you take time out for a day or two
Wash and cut up any combination of the
alcohol to allow your body to heal itself, remember
following fruits:
excessive sweating and unpleasant body to continue with your vitamin and mineral
apples
odour supplements.
pineapple
worsening or onset of hay fever, asthma sweet melon (spanspek)
or skin rashes pawpaw Rule 5: Important
raised blood pressure or fluid retention. grapes considerations
mango
Many people want to detox, but are not sure peaches The basic cleansing diet should not be used
where to begin. In this article we show you plums for longer than two days. Do not use this
how to do this, using a basic cleansing diet. guavas. diet if you suffer from any illness, or have
Just keep in mind that it is better to do it problems such as heart disease, diabetes,
over a weekend or during a holiday as the Remember to remove all pips and to use low blood sugar, kidney problems or any
diet, although very good for you, can make seedless grapes. Process the fruit together other serious condition. Do not exert yourself
you feel a bit faint or tired. This cleansing with one to two tablespoons of honey. Drink while using the diet and therefore all
diet should also not be followed for more immediately. Add ice cubes or crushed ice. strenuous activities, such as exercise and
than two to three days and those on it should Do not store for long periods, not even in working, are taboo. Avoid all stimulants such
never take any laxatives or herbal products the fridge, as vitamin C is easily destroyed as alcohol, Ceylon tea, coffee, cola drinks,
that could interfere with their bowel or by exposure to light and air. Add carrot or carbonated cold drinks, chocolate, cocoa
kidney function. A basic cleansing diet should beetroot to boost beta-carotene and and cigarettes.
make you feel a lot better and give your body bioflavonoid content.
a chance to rest from overindulging. SOURCES:
Accessed in December 2009
Rule 3: Dietary fibre http://www.health24.com/dietnfood/
Rule 1: Rest Weight_Centre/15-51-85,15716.asp
If you feel that you need more than liquids
If you are going to clean out your system to sustain you during the cleansing period, Accessed in December 2009
take a day or two off and rest, because the concentrate on eating foods rich in dietary http://www.everydiet.org/detox_diet.htm
10
Spot the Difference
Win a voucher by spotting the 10 differences in this picture. Post your answers to:
Circle the differences that you find.
Junior Spot the Difference competition,
PO Box 32759, Braamfontein 2017.
Your entry form must reach Transmed by no later than
8 April 2010.
FULL NAME:
AGE:
PHYSICAL ADDRESS:
POSTAL ADDRESS:
E-MAIL ADDRESS:
MEMBERSHIP NUMBER:
CELL PHONE NUMBER:
TEL: (H)
TEL: (W)
WORD SEARCH PUZZLE
Win a voucher by solving the Word Search Puzzle.
Melanoma Post your answers to:
Adult Word Search Puzzle competition,
Cardiovascular PO Box 32759, Braamfontein 2017.
Resolution Your entry form must reach Transmed by no later than
8 April 2010.
Detox
FULL NAME:
Smart PHYSICAL ADDRESS:
Exercise
Diet POSTAL ADDRESS:
Rest
E-MAIL ADDRESS:
Cancer
MEMBERSHIP NUMBER:
Nutrition CELL PHONE NUMBER:
The words may be spelt either horizontically, vertically, forwards, TEL: (H)
backwards and diagonally. Circle the words that you find. TEL: (W)
Solutions from the previous issue s Terms and conditions
competitions The competition is only open to Transmed Medical Fund members and their
registered dependants.
Can you help Mr Frog find his fly? Children entering the junior competition must be registered beneficiaries of
the member and should be 14 years or younger.
Late entries will not be considered for the draw.
Only the original entry from the publication will be accepted - no faxes or
photocopied entries of the original will be accepted.
Winners will be notified telephonically and their names will be published
in the Infobulletin. The Fund may require the publication of the photographs
of the winners.
The judges' decision is final and no correspondence will be entered into.
Entry into the competition signifies acceptance of all rules.
Juniors Adults
12
