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Be food smartKeeping in mind that we tend to overeat in the winter months and are generally less active, we thought it appropriate to share some good ideas from the Paleo Diet.

The Paleo Diet mainly encourages people to eat primarily protein (meat, chicken and fish) and vegetables with limited amounts of fruit and nuts. Grains, legumes and dairy are not allowed. This might appear a bit rigid – after all vegetarians are also healthy! However, this article is not to discuss the type of diet, but rather to take the good out of the eating plan and to make it appropriate for the winter months – as we said, this is a time when most people tend to put on weight. From a purely nutritional point of view, the diet has two advantages:

1. You eat less bad stuff. The diet eliminates processed and junk foods, added sugars, and refined grains—empty calories that most of us are consuming in excessive quantities.

2. You eat more good stuff: Comprised of meat, fish, eggs, vegetables, nuts, seeds, fruits, and healthy, natural fats, the Paleo diet is super nutritious.

Although not endorsed by all dieticians as a healthy lifestyle choice, this diet includes fewer processed foods and empty calories and more whole and nutrient-dense foods. What we therefore recommend is to be food sensitive for the next few months. Doing so will mean that you will not have to take drastic measures to lose weight in summer – because skipping on a few unhealthy food items now may still be more beneficial than consuming large amounts of unhealthy slimming products in a short space of time!

PLeASe TAKe nOTe: Every individual’s nutritional requirements differ and our bodies are unique. Do not attempt any diet without discussing it with your pharmacist or GP. Also, should you have a specific health condition or weight problem, our advice is to see a professional dietician.

Much has been said recently about the Paleo Diet and other similar eating plans. Many dieticians and nutritionists have contradicting takes on the matter but the diet does appear to have its pros and cons.

Allow us to share the following daily meal plan from Dr. Cordain’s The Paleo Answer:• Breakfast: Omega-3 or free range eggs scrambled in olive oil with chopped parsley. Grapefruit, or any fresh fruit in season, herbal tea

• Snack: Sliced lean beef, fresh apricots or seasonal fruit• Lunch: Caesar salad with chicken (olive oil and lemon dressing), herbal tea• Snack: Apple slices, raw

walnuts• Dinner: Tomato and avocado slices; grilled skinless turkey breast; steamed broccoli, carrots, and artichoke; bowl of fresh blueberries, raisins, and almonds; one glass white wine or mineral water.

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Chilblains occur in response to extremely cold temperatures. It usually manifests in small red itchy painful bumps on your skin, usually in the areas where you feel cold the most: toes, fingers, nose and ears. These bumps appear a few hours after exposure to the cold.

During cold weather, blood vessels near the surface of the skin get narrower, causing the blood to flow deeper in the skin. This is your body's normal response to cold and is designed to preserve your core body temperature.

When skin is exposed to warmth again, the blood vessels near the surface of the skin expand and blood flow returns to normal. However, if the skin is heated up too quickly, the blood vessels near the surface of the extremities, such as the hands and feet, cannot always handle the increased blood flow. A "bottleneck" effect can cause blood to leak into surrounding tissue, leading to the swelling and irritation that is characteristic of chilblains.

What to do:

1. Keep the affected areas warm, but not too hot (never use a hot water bot-tle directly on your skin.)

2. Ask your pharmacist for the appropriate cream or anti-septic lotion to help reduce the chances of infection. Lanolin cream can be used at night to keep your skin soft and supple.

3. Stop smoking. Nicotine causes the blood vessels to constrict, which can make chilblains worse.

4. Avoid medicines that may constrict blood vessels, such as those containing caffeine or decongestants.

5. Keep active to improve blood circulation.

6. Avoid tight shoes and boots as these can restrict the circulation to toes and feet.

7. Warm your hands before going outdoors by soaking them in warm (not hot) water for several minutes and drying them thor-oughly. Wear cotton-lined waterproof gloves if necessary. If your hands are already cold, make sure not to warm them up too quickly, to avoid causing chilblains.

8. Try to keep one room in the house warm and avoid drafts.

9. If you are diabetic, regu-larly check your feet (or ask someone else to do this). Diabetics may not be able to feel their feet and could have septic chilblains without realising it.

10. If the symptoms get worse or severe infection occurs, consult your GP.

(Read the full article on www.webmd.com)

Testosterone, the male hormone, plays a vital role in many body functions, and low testosterone levels can leave men tired, uninterested in sex, infertile and with thinning bones.

A contributing factor could be the fast-paced lives we live and that people want immediate solutions to their illness without taking the time to talk to or visit a health care professional. These medications are often sold in pharmacies, grocery stores, express stores, and other retail settings and examples include allergy medicines, aspirin and cough syrups. Generally, non-prescription medications are safe for self-medication when taken exactly as directed on the manufacturer’s information leaflet or package insert. Very few people realise or consider that OTC medication can have effects on other medicine, even the medication prescribed

by your doctor. Therefore, keep the following in mind and use these drugs safely: 1. Firstly, ask your pharmacist

if you have any questions or need assistance in choosing the most appropriate and safest medication for you.

2. Keep all medicine out of of children's reach.

3. Make sure you read the manufacturer's list of "indications" to help you decide if the OTC is right for you.

4. Read all warnings and contra-indications. If you have been diagnosed with a condition the manufacturer's label cautions you "do not take," heed that

precaution very seriously and talk to your doctor before taking the medication.

5. Elderly people experience the effects of OTCs differently than healthy younger adults. Tell your doctor or pharmacist what OTCs you take and ask if the dosage is right for you.

6. Children are not small adults. OTC medications dosed for adults are not meant for children at all, even if taken in smaller dosages. Ask your pharmacist or doctor to help you decide which OTCs are appropriate for your children.

7. If you do not get the desired response from your OTC

medication, do not under any circumstances overdose. Remember that any dosage larger than that which is prescribed is considered overdosing, and even if not immediately threatening, it may cause damage in the long run. Read the labels carefully and take the correct dosage.

Over-the-counter medication certainly has a place in health care, but they are still medication and consist of chemical ingredients designed for specific conditions and illnesses. Any type of medication, whether OTC or prescribed, should be used responsibly. Talk to your pharmacist!

Drug AwAreness Month: Be responsible with over-the-counter medicationOver-the-counter (OTC) medicine are becoming increasingly popular. With the rising cost of health care, some people cannot afford medical schemes and therefore rely on non-prescription medication.

winter’s hands and feet

(chilblains) Owing to recent articles and added publicity some men now think that all their problems can be solved with a shot of testosterone. The benefits of testosterone replacement therapy are numerous, but because hormones play such a pivotal role in the human body, treatment is not without risks. Although testosterone is a definite treatment for low libido and taking replacement testosterone may increase a man’s sex drive, it’s not a direct treat-ment for erectile dysfunction. Men who have active prostate cancer or male breast cancer also aren’t candidates for testosterone therapy.However, men with other symptoms

of low testosterone such as a drop in libido and energy levels, a decrease in self-confidence, feeling sad or depressed. Men that have a problem sleeping, memory problems, reduction in body mass, and a decrease in work performance, may benefit from testos-terone replacement therapy. Although low testosterone is com-mon in older men, it’s not necessarily a normal part of aging. Other conditions that are common with aging, such as obesity or depression, can also cause lower levels of testosterone. Certain medical conditions, such as cancer and certain medications can cause lower testosterone levels as well.

All it takes to tell if a man’s testosterone level is low, is a simple blood test.Several options exist for treating low testosterone. Options for testosterone replacement include injections, patch-es, a gel and implantable pellets. Talk to your urologist on what is currently available in South Africa and what risks the treatment plan may hold. If you are obese, follow a poor diet, are inactive, smoke and consume alcohol excessively, it is not realistic to blame low testosterone levels for feeling tired and unenergetic all the time. Rather ask the advice of a health professional and increase the overall quality of your lifestyle.

Men and testosterone replacement therapy