Living your best and healthiest life

Tunohole Mungoba

The Zone has consulted health professionals to motivate and inspire you to live and maintain a healthy, active and meaningful life. Why not use some these professional tips and kick-start the lifestyle changes you have always wanted to make?

You are what you eat

Samantha du Toit, dietician at Eat Clean Namibia, says it is essential to always make the time to eat at home, in a relaxed state paying attention to what you are eating. “Plan and prepare meals ahead of time as far as possible,” she said.

She also said that young people should stay away from fast and processed foods and drinks, because it is loaded with empty calories which lack many vital nutrients. “Relying on these foods too often can lead to nutrient deficiencies which impair the immune system as well as many other physiological functions. It can also lead to obesity which is a major risk factor for developing type 2 diabetes, heart disease and cancer,” said Du Toit.

She admits that eating healthy on a budget is a challenge especially for students, high school learners and young professionals who do not have a lot of options. “Eating eggs, oats, potatoes, pilchards and peanut butter can contribute immensely to a healthy diet. These food items are affordable and easy to prepare,” she says.

She says that overweight students who are trying to lose weight must try to limit their sugar intake, eat more vegetables and fruit and should drink milk and eat yoghurt daily. Underweight students should make time to eat three meals a day and try to eat healthy snack in between meals. “Do not fill yourself up with foods that are poor in nutrients like cool drinks, sweets, chips and cookies. Add some good fat to meals like margarine, canola oil, and peanut butter.”

Good posture is key

Munashe Chinyama, a physiotherapist says that high school learners and students should try to maintain a healthy lifestyle through regular physical activity. “It is recommended that young people get at least three hours of physical activity per week to stay healthy. All young people must engage in a sport activity of some kind, or do regular fitness programs,” he said.

“Regular physical activity improves blood circulation, fitness and reduces stress. Lifestyle diseases like heart attacks, strokes, musculoskeletal pain and obesity are often caused by sedentary habits, inactivity and bad dieting in our young people,” he said.

According to him, simple lifestyle adjustments such as skipping the taxi once a week and taking a walk home and doing manual work can have a big impact on your overall physical health. “It is important to note that the human body was designed that its normal or neutral position is when one is standing or sleeping straight. So we must spend the less time in adopted postures like sitting. Always make sure you sit up straight without slouching or leaning forward. Even with correct posture, do not sit for longer than three hours without taking a five minute break to stretch or walk around,” he advises.

A smile a day keeps the haters at bay

Dr. Kagiso Moloi, a dentist and orthodontist in Windhoek, said that young people often neglect basic things like brushing their teeth at least twice a day and flossing. “It is important to brush your teeth after eating breakfast and to brush your teeth before going to bed at night,” he said.

He also said that young people engage in risky behaviour like opening beer bottles with their teeth which can cause fractures. “Inserting pens and instruments in the mouth causes attrition which causes damages to your front teeth,” he said.

Moloi also added that smoking causes an active deterioration of gums and all oralstructures. “Another bad habit that young people have is placing aspirin directly on a tooth that is causing them pain. The aspirin burns the gums. Painkillers or tablets should only be taken with water,” he advised. According to him young people can maintain their oral hygiene by avoiding food that is loaded with sugar and by eating more fruits and vegetables. He also said drinking a lot of water is essential.

According to him young people with braces or retainers should put in greater effort to maintain healthy teeth and gums as braces hinder normal brushing. “Super floss is required to be able to floss through the brackets and wires. Antibiotic mouth wash also help to reduce bacterial activity on the gums and teeth. Always remember to brush daily and visit a dentist at least once a year,” he said.

Protecting your ears

Elandi van Wyk, an audiologist from the Ear Institute Namibia, says hearing loss is a worldwide phenomenon that can either be present from as early as birth or can be happen throughout life.

“It is very important to protect your hearing from noise damage. Do not operate power tools or heavy machinery without using protection for your ears. This includes shooting guns as well,” said van Wyk. She also warned against listening to music with earphones at high volume. “If the person sitting next to you can hear your music, it is probably too loud,” she said.

She says young people should be aware of what they put in their body. “Hearing can be damaged by smoking cigarettes as well as by taking certain medications. Do not use anything smaller than a cloth over the point of your finger to clean your ears. When using something smaller, chances are that you could be pressing the ear wax deeper into your ear canal and this can lead to wax impacting. Also make sure you dry your ears properly after showering or swimming to avoid infections,” she advised.

Van Wyk shares that if you are working in a noisy environment; it is of utmost importance to have a hearing test at least once a year to monitor your hearing. “You only have one set of ears. Protect your hearing because hearing gives meaning to your life,” she said.

Keeping fit and active

Kevin Kadhila, a fitness trainer at Feuze Fitness, said young people should make time to keep fit even if they are busy with their studies and work. He encourages simple routines like going a walk after class. “During the weekend, you can enrol for a boot camp and work out for at least one hour,” he said.

He also said that a healthy diet is important and it works hand in hand with keeping fit. “If you cannot work out outdoors, you can buy yourself a yoga mat and do some exercises in your room.”

As a young person himself, he says young people are not consistent with their diet and fitness goals. “Everyone comes from different households and not all of us can afford certain food items and gym memberships. Young people expect too much. We should rather set goals that we can stick to,” he said.

According to him there is nothing wrong with eating pizza over the weekend or drinking a beer with friends. “However this should not influence your diet or have a lasting impact on your health. Everything should be done in moderation,” he said.

Healthy mind, healthy body

Cynthia Beukes, a clinical psychologist, says mental health is in an integral part of your overall health and cannot be excluded when looking at healthy lifestyle adjustments. “The stigma of mental illnesses has caused many people to not consider mental health issues as important as they only attend to their physical needs,” she said.

“Having a hectic schedule does not exonerate you from taking care of your health. Many people say they have too many responsibilities like school and work and they do not have time for self-care. Self-care should be a standard daily practise such as brushing your teeth,” she said.

According to her we are relational beings and that makes healthy emotional connections vital to our existence. “Strong social support networks are proven to cushion traumatic blows and make us more resilient by helping us bounce back quicker,” she said.

She warned against ‘keeping up with appearances’ on social media as this “makes us envious of others and decreases our self-esteem as we compare our successes and failures to others,” she explained.

According to her working or studying too hard also puts a strain on personal relationships. “Go offline and spend time in nature by yourself or with others. Take time to do at least one thing you enjoy daily, except social media of course. Get a plant or pet and shower it with love,” she said.