8 HEALTH EXPERTS REVEAL THE ADVICE THEY WOULD GIVE THEIR FRIENDS

The amount of health information out there can be overwhelming. Most of us know the basics (or think we do), but the more we read, the more confused we get. To gain clarity, we asked eight experts to weigh in.

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1. THE CARDIOLOGIST
‘Steer clear of processed food.’

A heart-healthy diet is one low in salt (which is associated with high blood pressure, a serious risk factor for cardiovascular disease), as well as cholesterol and saturated fats. Avoid processed foods like deep-fried foods, as these usually have a high salt content and contain hydrogenated fats (also called trans fats), which contribute to heart disease. Up your intake of fresh fruit and vegetables and omega-3-rich fish like salmon and mackerel, which are heart-healthy.

Avoid or limit red meat. It is also very important to get screened for diabetes, exercise regularly (at least three times a week), stop smoking and maintain a healthy weight (a BMI of between 17 and 25). Stress (especially chronic stress) may put us at increased risk of heart attack, as it leads to unhealthy levels of stress hormones like adrenaline and cortisol, which could adversely affect our heart.

Dr Yasmin Bera, cardiologist and specialist physician

2. THE SLEEP EXPERT
‘Cut back on the booze.’

Never consume alcohol within one hour of bedtime. It may help you to feel drowsy initially, but it disrupts sleep in the second half of your sleep cycle. More importantly, if you’re a snorer, alcohol can depress breathing even more and cause the development of sleep apnoea, a condition characterised by pauses in breathing. Long-term complications of sleep apnoea include obesity, diabetes and high blood pressure. If you want to sleep more soundly, cut down on alcohol (or, better still, stop drinking it altogether), and also only exercise in the morning (exercising before bedtime can cause you to become overstimulated).

Make time for leisure, stay away from stimulating technology (your computer, phone or TV) for at least 90 minutes before sleep time, wake at the same time every morning (including weekends), and don’t allow yourself more than eight hours in bed.

Dr Irshaad Ebrahim, co-founder of The South African Society of Sleep Medicine and various sleep clinics throughout South Africa



3. THE DIETICIAN
‘Eat colourful food.’

Deeply coloured fruit and vegetables provide us with the essential micronutrients (vitamins and minerals) needed to maintain health. The pigments that give foods their distinctive colour contain phytochemicals like antioxidants, which slow down ageing and disease onset, and improve general health. Think yellow bananas, orange papayas and butternut, purple beetroot, blueberries, red peppers and strawberries, and dark-green veggies. Portion control is also essential for longevity, so ensure that your daily calorie intake doesn’t soar to unhealthy levels, causing you to gain weight. Excess weight is a risk factor for chronic lifestyle diseases like diabetes and heart disease.

Kelly Lynch, registered dietician

Related Article: How to Prevent Hearing Loss From Headphones



4. THE ANTI-AGEING SPECIALIST
‘Drink enough water, stress less.’

Drinking six to eight glasses of water a day is essential to maintaining health as it helps your body flush out the toxins that prevent it from functioning and repairing itself optimally. It’s also very important to keep your stress levels down. Cortisol and adrenaline – hormones your body produces when stressed – are cardio- and neurotoxic (meaning they impact the health of your heart and nervous system), while also causing elevated blood pressure, a risk factor for stroke and heart disease.

Cortisol suppresses the growth hormone and opposes the immune-enhancing and anti-cancer effects of DHEA (dehydroepiandrosterone). It also increases body-fat percentage and promotes insulin resistance.

Take short naps, spend quality time with friends, develop hobbies and interests, keep a check on your finances, meditate, develop time-management techniques, get moving, change your diet, smile, think positively, stop smoking, communicate clearly, learn to assert yourself positively, feel good about yourself, learn to express your anger respectfully, don’t rehash past mistakes and failures. And don’t forget to drink plenty of water!

Dr Craige Golding, specialist physician at the Integrative Medical Centre



5. THE GP
‘Have fun.’

Advances in medicine and healthcare over the past 100 years have played an enormous role in improving people’s lives. Life expectancy is increasing, especially in developing countries. The harms of smoking, obesity and a sedentary lifestyle are well documented and, as a healthcare professional, it would be remiss of me not to encourage patients to address these issues. But one aspect that is overlooked and one I believe in is people should have fun.

Having fun gives fulfilment to life. Self-actualisation, happiness, loving relationships, caring for oneself and others, taking time out, job satisfaction, being connected to the world around us, engaging with life and trying to enjoy it as much as possible, all make our time on earth much more satisfactory. There is more and more evidence that people who feel fulfilled live happier and longer lives. So, while giving up smoking (better yet, never starting), maintaining a healthy weight and being physically active are important, don’t forget to also have fun.

Dr Leon Geffen, family physician in private practice and honorary senior lecturer, Division of Geriatric Medicine, Faculty of Health Sciences, UCT



6. THE DENTIST
‘Only floss between the teeth you want to keep.’

Flossing is just as important for oral hygiene as brushing twice a day, as it’s the most effective way of removing plaque from between teeth, where your toothbrush can’t reach. When you brush your teeth, you are only cleaning about 20% of your teeth’s surfaces. So, without flossing, 80% of your teeth are not being cleaned and this can lead to dental health problems.

Flossing daily removes plaque and food particles between and below the gum line. If there is plaque left between teeth and near gums, it can cause inflammation. This is the first phase of gum disease, called gingivitis. If gingivitis is not taken care of, it may develop into periodontitis, a severe stage of gum disease. So, flossing is important if you want to keep your natural teeth all through your life. An old dentist proverb goes: ‘You don’t have to floss between all your teeth, just the ones you want to keep!’ If you’re not sure how to floss correctly, ask your dentist or oral hygienist.

Dr Shahnaz Khan, dentist, Kromboom Dental Centre

Related Article: All About Self-Regulation And Why It’s an Important Skill



7. THE OSTEOPATH
‘Keep the curve.’

The worst thing for your back is to sit all day long. And, unfortunately, most of us are guilty of doing this. Not only is this bad for your health generally, it’s also terrible for your back. Human beings are not designed to sit on chairs all day, and most people sit incorrectly, even on ergonomically designed chairs. The result is weakened, fatigued tissues in the lower back and buttocks, and a stiff back, which will most likely lead to injury down the line.

The correct way to sit is to always make sure that there is a slight concave curve in your lower back. To encourage this curve, shift your butt all the way to the back of the seat, as far as it will go, so your behind is actually providing support to your back. Conversely, when your tailbone is tucked under, it robs your back of support.

I encourage clients to keep a note stuck to their computer screen with the words ‘Keep the curve’, so they are reminded to sit correctly. It’s also important to maintain this lower-back curve whenever you’re exercising or picking something up off the ground – in which case you should always squat, with your back at a 45-degree angle. Never, ever bend over.

Dr Guy Ashburner, registered osteopath



8. THE DERMATOLOGIST
‘Use SPF 50, every day.’

Nothing will ever beat the benefits you get from the daily use of sunscreen (SPF 50 with full UVA protection). It protects against ageing and skin cancer, and there is no cosmetic that can achieve that with the same certainty. The earlier you start, the better, and teach your kids to do the same – make it a routine like brushing teeth, as prevention is always better than cure.

Take care choosing the right product. Find a good-quality base that you like (e.g., a lotion, cream or spray), then just stick with it. The difference will show in your skin: fewer age spots and wrinkles, and a much lower risk of skin cancer. What more could you want from a routine that takes about a minute of your time?

Dr Dagmar Whitaker, dermatologist


TEXT ROBYN MACLARTY