ENERGY FOR YOUR BODY PEP YOURSELF UP! Have you been feeling tired and run-down lately? Lacking in energy, concentration and drive? Most of us could probably benefit from taking some additional supplements to keep us feeling more on top of things and able to cope with the physical and mental demands of our lives. Ciplaton includes a combination of vitamins and minerals designed do just that, and more. Available now in capsules, granules, syrup and effervescent tablets for a refreshing energy drink. ALL ABOUT ENERGY Energy is vital to staying awake, alert and alive. Having stressful lives and busy schedules and running out of energy midday just won’t cut it. If we can’t get that quick meal to revitalize our energy levels then the next best thing would be an energy supplement. One that will give you energy that will last you through the rest of your day. WHEN DO I HAVE THE MOST ENERGY? Ideally we should have the most energy in the morning when we wake up. But energy levels are dependent on what we have fed our body. According to Dr. Catherine Boome, if you have fed your body well and have had efficient energy releasing food, you should have energy all day. Based on this, you should have a lot of energy after a gym session or any exercise due to the body using more oxygen and circulating your blood. Thus increasing your energy levels. WHAT DEPLETES ENERGY? Your body’s energy is depleted every day through a poor diet, pollution, stress, illness and a lack of sleep. WHERE DO I GET ENERGY? Our energy comes from the calories which are found in the foods we eat; specifically, carbohydrates, fats and proteins. Although most foods contain all three, there’s usually a predominance of one of these. Carbohydrates include whole grains, legumes, pasta, breads and desserts. Meats, fish and cheese make up the protein family, and fats include oils and butter. HOW DOES MY BODY GENERATE ENERGY? After digestion, breakdown products surge through the system. Cells take what they need and direct this fuel to all kinds of hard-laboring enzymes. Various internal compartments process each remnant into usable snacks that are resurrected as energy. Huge amounts of high-energy phosphates are also extracted and wedded to certain proteins that should ideally empower anything your body wants to do. WHEN DO I HAVE THE LEAST ENERGY? Depending on what you have fed the body, leads to either high or low energy levels. If you haven’t eaten the right foods that will give you energy, you energy levels would be low. Some dieticians use the term “empty calories” Your body gets energy from the calories in the food we eat. Drinking coffee or taking quick fix energy booster, will give your body a quick fix of energy, but because there are no real vitamins or minerals or any other energy releasing properties in caffeine, you are filling your body with an empty calorie. It gives you energy, but its not long lasting and has no real advantageous energy properties. HOW TO MAINTAIN ENERGY: Eat well-balanced meals. Meals that are too heavy will make you sleepy. Try to eat plenty of fruits, vegetables and grains. Use caffeine and sugary snacks sparingly to provide energy boosts when needed, but avoid relying on them too much. They can make your energy seesaw when you least want it to. Make sure you get good sleep. See the tips below. Establish the habit of sleeping and waking up at consistent, regular hours. Delegate responsibility if you feel overworked. Vary the assignments you’re working on. Combine and intersperse mentally demanding projects with simple busywork tasks to keep yourself stimulated. Take a quick 10-minute break in your office with your eyes closed. Or take a break to chat and joke around with coworkers for an energy boost. Exercise regularly. Find a way to relax at home: Read a book, take a walk or try yoga. ENERGY IN VITAMINS Our bodies can’t make all their own vitamins. There are some vitamins which we need to ingest, such as vitamin C and B complex. We definitely need to take some supplements in order to obtain the vitamins which our body doesn’t make and needs. The B-complex vitamins are a group of eight vitamins, which include thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid and biotin. The B vitamins are vital to a vigorous and energetic long life. WHY DON’T I HAVE ENERGY? Fatigue: Fatigue is typically the result of over-working, mental stress, overstimulation and understimulation, jet lag or active recreation, boredom, disease and lack of sleep. It may also have chemical causes, such as poisoning or mineral or vitamin deficiencies. Depression, Anxiety or Grief: Being depressed or going through the grieving process can take a lot of energy out of you. Worrying about the situation, planning for a funeral, or even thinking about your worries can be very draining. The medication you take to help you deal with depression and anxiety could also be a factor when it comes to having a lack of energy. Psychological medications used to help depression and anxiety work by increasing neurotransmitters in the brain that have a calming effect on the body, thus stimulating fatigue. Having an overactive or underactive lifestyle: Lack of exercise – not enough oxygen to the brain Too much exercise (worn out) Excessive workload and stress Not enough sleep Too much sleep – over stimulate Alcohol Having a lack of vitamins and minerals: In order to have enough energy and in order to get the best energy we must eat a healthy, well-balanced diet and drink plenty of water throughout the day. Here are some deficiencies which can lead to fatigue: Malnutrition (kwashiorkor, protein deficiency or marasmus, total calorie deficiency) Vitamin deficiency (thiamine, B12, B6, folate, vitamin C) Low potassium Low magnesium Low or high calcium Low sodium Low blood sugar or high blood sugar (diabetes) Stress: Having a lot of stress in your life can really drain you of all your energy, mentally and physically. Here are a few tips to help you distress your life. 1. Learn better ways to relax. Try yoga or meditation. 2. Maintain a reasonable work and personal schedule. 3. Change your stressful circumstances, if possible. For example, switch jobs, take a vacation, and deal directly with problems in a relationship. I NEED ENERGY THE MOST WHEN I AM… …MENTALLY ACTIVE Your mental energy and ability to concentrate depend to a very large extent on the types of food you eat. Unfortunately, most people fall short when it comes to understanding how to best feed the brain. Here’s a short tip you may find helpful: One of the quickest things you can do to improve brain power is to modify the protein and carbohydrate ratio of your lunch. While it’s all too easy to down a large, tasty plate of food – most of us wind up ruining the rest of the afternoon’s mental productivity by consuming meals that are loaded with excess carbohydrates. When it comes to sleep, Dr. Helen Muir recommends and in accordance with the sleep clinic, you should be asleep between 10pm and 12pm. As that is when the brain refreshes. …PHYSICALLY ACTIVE Hitting the gym, working off those extra kilos or just maintaining your weight can use a lot of energy. Whether you start or end your day with a visit to the gym, using that extra “oomph” of energy can make a difference. Sometimes private out-of-gym classes can be quite intense. The classes are smaller; instructors pay closer attention to you and you land up hurting more than you would if you had done a normal gym session. These classes are in a word “concentrated” therefore longer and you use more energy in these classes. Be it aerobics, yoga, Pilates, tai chi or even martial arts. Sometimes coaching is more of a workout than the actual playing. I once overheard a soccer fan say “Who do you think runs more, the ref or the players?” This is so true I thought. While the strikers are waiting for the ball to come their way the ref is running circles around the wingers and midfielders. Being a coach or a referee, means you are constantly on the run, literally. Being a sports player is also physically straining, whether you play social sports, club sports or competitive sports. You play by your club’s or coach’s rules so you can’t miss practice. A lot of your extra activities will revolve around family, work and sport. This means you will need more energy to meet your sport clubs standards of performance and training. Athletes probably have the toughest workout routine – hours, days, weeks, months and years of constant training. An athlete needs a large amount of energy to carry out an action, such as shot put, javelin, high jump and long jump. Energy and extreme sports Dr. Helen Muir had this to say about extreme sports, energy and adrenalin. “For the adrenaline junkies the literature cannot confirm if it is the energy of adrenaline that they are addicted to, or the endorphins that are also released during the fight and flight response. I think it is both, as one definitely has a post-sport euphoria and the effects of adrenaline such as heightened senses, increased heart beat and breathing. Adrenaline causes your liver to convert glycogen into glucose for the extra exercise, increases the blood flow to muscles, decreases blood to skin and gut organs and makes you sweat to cool down the body for the extra demand made on it. In these athletes it is even more important to protect your adrenal glands and immune system. We know that most of the ultra distance athletes get sick before the race if they are over trained.” Being a working girl Being a working girl who is always hopping onto planes, going from province to province or even country to country, you will know how much energy all that traveling can take out of you. Even if you are not traveling by air and are driving around from place to place, you are always on the move. Here are some helpful hints on how to combat jet lag. Pre-flight This is one of the most important aspects of combating jet lag. Before departing, make sure you have all your affairs, business and personal, in order. Ensure you are not stressed-out with excitement or worry, and not tired or hungover from a function the night before. Get a good night’s sleep prior to departure. Drinking fluids The dry air in aircraft causes dehydration. Drinking plenty of non-alcoholic fluids counters this effect. Water is better than coffee, tea and fruit juices. Alcohol is not only useless in combating dehydration, but has a markedly greater intoxicating effect when drunk in the rarefied atmosphere of an airliner than it does at ground level. Sleeping aids Blindfolds, ear plugs, neck rests and blow-up pillows are all useful in helping you get quality sleep while flying. Kick your shoes off to ease pressure on the feet (some airlines provide soft sock-like slippers, and many experienced travellers carry their own). Exercise Get as much exercise as you can. Walking up and down the aisle, standing for spells, and doing small twisting and stretching exercises in your seat all help to reduce discomfort, especially swelling of legs and feet. …WORKING LONG HOURS If you’re working long hours, your energy levels will definitely be on the low side by the end of the day. It’s important to keep your energy levels up so that you can be as productive as possible. Here are some helpful tips. Eat a fiber-rich breakfast and lunch with salads, fruits, greens, vegetables and whole grains. Have plenty of proteins in your diet – have milk with your breakfast and yogurt with your meal. Have a proper balance of fats and carbohydrates. An imbalanced diet can retard digestion and make you sluggish Break up your diet into 3-4 small meals and snacks through your work hours. That will keep you uniformly energised all the time. Dry fruits like raisin, figs and dates and nuts like almonds, pecans, walnuts, cashews and pistachios give a natural energy boost. Snack on them once a day. Never over-eat at work. It can make you sleepy as it is takes a lot of energy to digest big loads of food. Drink water periodically. Water hydrates the body and helps it to flush out the wastes efficiently. This eases the work load on the body. Consequently you get an energy boost for activities at work. Sleep well at night to have high energy levels at work the next day. A sound sleep can be very rejuvenating. Disturbed sleep drains energy from the body and the mind. Mental stress at work can make the body weak and unproductive. Breathe long and deep for a few minutes every hour. This will calm the mind and improve the oxygen intake of the body. Automatically you will feel an energy boost at work. Get some fresh air and sunlight at least for half an hour every day. If you have a window in your office keep it open for a period during the day. …BEING A MOTHER Being pregnant is tiring. It puts strain on your body and depletes your energy levels. If you think that being pregnant is draining, being a new mom and having to look after your new bundle of joy can be just as tiring and draining. Waking up at odd hours during the night can take its toll on your body and can deplete you of all your energy. Having a good night sleep is important, but as we all know, babies have no sense of time when it comes to waking up. Factors that influence a lack of energy in new mothers, according to Dr. Helen Muir, are: Hormones in the body. Losing up to 2 units of blood (375ml per unit) at birth- resulting in anaemia. No time to eat properly Lack of sleep due to feeding times. Being a mom to babies and toddlers is great when it comes to schedules, as the only schedules they have are feeding time and bed time. When the time comes and your bundles of joy have become walking children of joy, their schedules change quite a bit. Your whole day is worked around their times. Waking up early, the mad rush to get lunches made and school bags packed, and actually getting the kids to school on time can be a major energy drainer as you are using a large amount of energy first thing in the morning. Keeping your children healthy and making sure their vegetables go down their throats and not the dogs, can be mentally draining. It can be quite frustrating when you land up getting annoyed because the kids don’t want to eat their dinner but won’t say no to unhealthy sweets. Remember to always make sure you are eating healthily so that you have enough energy to make sure your kids are eating healthily. Being a mother is a full time job. You are always a mother. If you are a working mother you are not always a lawyer, doctor, accountant or creative director. When you walk out of that office you become an “after hours” mother. Balancing a career and motherhood can be very challenging and tiring. Your brain has to be in shape and working hard all day, then in the evening or whenever you get home, you have to have enough energy to help with homework, make supper, bond with your children, do dishes and relax. …A SEX KITTEN Having children who are dependent on you 24/7, you need to be there for them. From wiping tears, to feeding them, children have needs. Another member of your household who needs some of your attention is your partner. He has needs too and after a long day of being the queen of the office, the queen of the house, and the best mom of the year, you also need to manage to have enough energy to be a sex goddess. What is a good sex life anyway? Is it having sex everyday? Is it climaxing every time? Or is a good sex life based on knowing what you like instead of ignoring your body and hoping the right spots will be hit? When it comes to sex and energy, you have a few types of sex. You get okay sex, good sex, and great sex. Do we even know the difference between good and satisfying? Good I imagine would be the kind that gives you that happy feeling and a sense of comfort afterwards. Satisfying sex I imagine gives you “the glow” and makes you smile for hours after. It gets your heart pumping and your blood flowing. You feel totally satisfied and content with everything around you. When you bake a cake, you need to warm up the oven. The same goes for sex. You need to get in the mood and get your body ready for sex. Sometimes when we have had a hectic day, by the time we climb into bed the last thing we want to do is have energetic sex. Hollywood ruined the headache excuse for everyone. Now we actually have to perform when we are tapped on the shoulder or our back gets a gentle stroking. No thanks to the emails that go around telling everyone how good sex is for a headache. Here are some tips on how you can have more energy for sex: Make time for sex Since you have a very busy schedule the easiest thing to do is add sex into your schedule. Make it a priority just like everything else. Put it in your schedule. If you schedule sex for 9:30pm then try your hardest to make it happen at that time. List all the things that hinder you from having sex Make a list of all the things that make it difficult for you to have sex. Once you have completed your list go back through it and list ways you can eliminate the difficulties. For instance maybe you and your husband can split the house duties. This will not only help you out but also free up more time for sex. Stick to the Schedule Once you have figured out how to eliminate the hindrances and you have made your schedule you need to try your hardest to stick to it. If you don’t you will end up back in the same place you are in now. Start off small – commit to sticking to the schedule for 7 days. Once you make it past that 7 days go for another 7 days. Once you have made it past the first 3 weeks it will become natural and a part of your everyday life instead of something you’ve scheduled. According to Dr. Helen Muir, if you don’t think about sex, you don’t want to have sex. You should think about sex, so that when it comes time to having sex you actually feel like it. Men are visual, so don’t go to bed in your pj’s. Go to bed naked if you’re in the mood, the message will be instantly and successfully delivered to your man. Her advice was to also keep stress out of the bedroom and get enough sleep so that you have energy to have sex. …A HOME EXECUTIVE For the stay at home woman, whether you work from home or are a home executive, we all know and agree that household duties can be harder work than working from an office. At the office you have many tasks and duties which you can do from your desk or from office to office. Being at home, you have several rooms which need tidying and cleaning. Dinners that need to be prepared, drawers, cupboards and shelves that need to be sorted, washing clothes and washing dishes are all time consuming and energy depleting activities. Managing a household and children is probably one of the hardest jobs. You all know it, the house is clean and tidy, then the kids and hubby come home and its bags, shoes and toys all over the floor, tables and counters. Lunch time cups and plates are left on tables, cups are spilled and meals aren’t finished. Then you have to clean up so you can prepare and serve dinner on a clean table. Here are some Golden rules for housewives Stop whining If you are lucky enough to be able to stay at home and look after your children, you should stop complaining about it. Remember that all mothers are struggling to do the best they can, and most of us are in the same boat. Ultimately, we all want the best for our children and have to work at keeping our marriages alive. Raising a family without losing your mind isn’t easy, and sometimes it can be a real struggle. I am certainly not immune to these difficulties, and I still have to work hard every day to make family life run as smoothly as possible. Look after yourself I think one of the biggest reasons why housewives have a bad image is that many of them let themselves go. Admit it girls, most housewives are in desperate need of a makeover. Dated hairstyles, jeans that should have been thrown out years ago, and worst of all, what I really cannot handle, no make-up! Unless you’re flawlessly beautiful, please don’t leave your house without at least a touch of lipgloss. Give your wardrobe regular updates, indulge yourself with occasional beauty treatments, and exercise regularly to keep your energy levels up. Have sex! You’ll never be a happy housewife if you’re not physically close with your husband. If you don’t make intimacy a priority in your marriage, you’ll drift apart, and you’ll become an irritable, dried-up old hag. Many women I know sit around waiting to receive more attention, love, respect, and sex from their husbands. Here’s what I say to them: take control and talk to your husband about how you feel. Having said that, I find it’s mostly women who push their husbands away and lose interest in sex. You can’t always be too tired for a bit of bedroom action. Bond with your home I believe one of the most important things you can do for your family is to create a beautiful environment for your children to grow up in, and for you and your partner to enjoy. Does this mean you have to mop floors and iron your husband’s shirts everyday? No. It means you need to create a home full of wonderful memories and family traditions. Gathering around the kitchen table, marking your child’s growth on the walls, being part of a community, establishing family roots and filling your house with lots of love and laughter will help give your child a happy and secure start in life. Get back in the kitchen I find it hard to understand why women refuse to cook. All the preservatives and rubbish in processed food is so unhealthy – both for you and your children. It’s easy to serve your family delicious, home-made, nutritious meals in no time at all. Heating up chicken nuggets full of preservatives and chemicals and serving them with tinned sweetcorn is really a cop-out. Preparing some tasty fresh food for your children doesn’t take that much longer. It’s funny, lots of mothers I know go out of their way to buy their children the best and most expensive designer clothes, yet they feed their children the cheapest, poor-quality food. What’s more important to you, what your child wears or what they put into their growing bodies? See your girlfriendsDealing with motherhood for the first time can be a lonely experience, and after a while you become desperate to meet other mothers. Slowly, I allowed myself to let my guard down. I learned that other women at the school gates were just like me. They were smart, successful, beautiful, strong, and more in control than I was. They became my heroines and continue to be my strongest support system. It’s the women in your life, “warrior mothers” I call them, who you’ll be able to depend on when you’re depressed, arguing with your husband, losing your patience, and about to snap. It’s important to have a female support system, so make time to nurture your friendships. Make time for yourself There’s ironing to do, my wardrobe is a disaster, the car needs a wash, and I have a dozen calls to return. But I can do it all later. Right now, I’m enjoying time alone with no children, no husband, and no pressure. I need this time. Does that make me a bad wife or a rotten mother? Just the opposite. When I spend time doing something I enjoy, something just for me, I’m a much calmer mother, a more attentive wife, and a happier homemaker. You must make time for yourself every day, even if it’s just ten minutes to have a relaxing bath or reading a book. ‘Me’ time is critical in order to keep your sanity and to not lose patience with your children or husband. Don’t take it too seriously It’s OK to admit that some days are an absolute nightmare. When you haven’t had a minute alone and your children are jumping off the walls, when your house is a mess and your husband isn’t around to help, or when you have a migraine and just want to curl up in bed. Days like this make you want to go for a drive and never come home. There’s no denying that, sometimes, life as a housewife really stinks and there’s no shame in feeling sorry for yourself. But you have to find a way to laugh it off. In the grand scheme of life, does it reallymatter if your children trample mud onto the carpet? Appreciate your life How disgraceful is it for any of us to complain or say that we’re desperate? Think about the true desperation and poverty that exists around the world. If I hope to do anything, it’s to inspire mothers out there to do more with their lives. We all spend so much time worrying about our own problems and waste so much time complaining, whining, gossiping, and nagging about nonsense and trivia. I hope we can stop. …THE ON THE GO, SHOPPING GIRL! “Shop ‘til you drop” is very realistic to anyone who loves shopping, or to anyone that has done a mass shopping spree in one day. Shopping from morning ‘til noon, even night can definitely take its toll on anyone. Walking from store to store, looking at all the different things you can buy, carrying heavy bags, trying on clothes and shoes is all energy consuming. One good thing about shopping is that it’s therapeutic. (Unless you are running around frantically looking for the perfect outfit for tomorrow night’s function, or that perfect gift for the party that evening.) In general, a lazy Saturday afternoon spent at the shops can sometimes leave you feeling more tired than a busy day at work. You need energy when you are shopping around for that fabulous new outfit or that new work suit for that great promotion. Occasion gift shopping is probably the most stressful shopping trip type and if it’s a birthday, you tend to get quite wrapped up in buying that perfect gift, trying to make sure it’s exactly what that person would want. Holiday shopping like Christmas, Hanukah, Eid, anniversaries and Valentines Day can also be very energy consuming as you normally buy for more than one person, which even more hectic. Shops are busy, queues are long, and people push and shove. Cashiers are frantic and all in all it’s just a mad rush of chaos. Another factor is that malls are getting bigger everyday. Sometimes it happens that you walk into a mall and go into one shop, but it turns out that the other shop you need to go to is right on the other side of the mall. So you walk for long periods of time and long distances and you’re doing all this light cardio walking all in one building. To add to the stress of shopping and the lack of energy you get from shopping, the hardest shopping is probably done when you have the kids with you. They get tired a lot more quickly than you and they get bored. So apart from focusing on buying the right things, you have to find ways to entertain the kids and sometimes keep the hubby from getting bored and sighing as you walk into the next shop. Then another, and another. …PREPARING THE PERFECT PARTY Whether you’re hosting a festive season party or a birthday party, you need energy in order to pull off the Bree Van Der Kamp party you want to be known for. Weeks, or days of planning; hours by the stove; cleaning your home and making sure you’re budgeting for the occasion; then waking up early to roast the lamb, or peel the vegetables. What’s nice about hosting a party at your own home is that you are in your comfort zone and usually you don’t have to rely on anyone for anything. You just need your oven and your inner kitchen goddess to pull off the most fabulous party. It becomes tougher though if you are helping out with school functions. I’m sure many mothers have experienced that last minute “I have to bring cupcakes to school tomorrow” or “my play rehearsal is tomorrow and I must bring coldrink for everyone”, These stressful instructions can definitely drain you of all your energy. You do your part and suddenly something comes up and you are asked to step up to the plate and help with another activity. Stress, fatigue and rushing around all deplete your energy when helping out of your comfort zone. …GOING THROUGH SOME STUFF Not all functions we have to plan or attend are happy ones. Planning for a funeral while dealing with the loss of a loved one can be a very difficult time. From sleepless nights, emotionally draining thoughts and discussions, financial implications with funeral homes and the constant reminder of your loss puts a strain on the mind and body. One main factor when dealing with a death is the depression or sadness which follows, which can drain you of your energy. Here are some tips on how to deal with depression as a result of a death of a loved one. Not everyone gets depressed after the death of a loved one. It is perfectly normal not to suffer depression, just as normal as it is to suffer from it. However, after the death of a loved one, thoughts and attitudes often trigger loneliness and this results in depression, which occurs early in grieving. It features confusion, little motivation, altered self-esteem, lack of meaning, reduced functioning in one’s social circle, insomnia, and low energy. If you are depressed, admit it. Describe it in detail, where it hurts, and what it feels like. Important questions that need to be addressed are “What is the message or messages this emotion is delivering to me?”, “What do I need to accept and let go of?”. The refusal to accept the loss is often a root cause of depression. Depending on what you believe about your depression will lead to choices that either help you manage it, or prolong it. Talk to your best friend. Remember, the more you isolate yourself—and this is what depression tends to do—the more you will increase emotional and physical stress. Saying how you really feel (especially what you fear and how angry you may be) to someone you are comfortable being with, is an excellent antidote for your grief and to deal with depression. Forgiving yourself and others will also release depressed feelings. Use a universal treatment for depression: exercise. Physical activity will have an effect on brain chemistry and help in the management of depression. Take 10-15 minute walks, preferably with someone. This will activate your endorphins and affect mood. Find a symbol of comfort and guidance. Create a symbol that will bring back loving memories of the person who died and/or of your Higher Power who is with you at all times, and will help you through your great loss. Keep the symbol in a place where you will see it often and use it as a cue to think of loving memories—and to accept the new conditions of life. Are deep seated negative beliefs (I can’t go on alone, I’m being punished, I’m never going to feel better, I’m worthless, etc.) adding to your depression? Regain your power. Take it back from those beliefs that say you are less and not more. Believe you can get well. Create opposing affirmations and keep repeating them throughout the day. Start learning to tolerate uncertainty. This can be accomplished by turning toward your spiritual and symbolic beliefs. You will increase your options by letting your spiritual beliefs guide you and strengthen your faith that you will get through this hurtful loss. Know what you can and cannot control. You can control how you deal with major changes; you cannot control what others say and do or what has already happened. Let “possibility” educate you out of depression. Here is where your imagination can help in a very positive way. Are you open to exploring the numerous choices there are for dealing with loss? Begin to learn about them from others, support groups, readings, and the experts. By creating options for dealing with fear, anger, guilt, and negative thoughts, you can change your view of what lies ahead. Check your eating habits and whether you have an insufficiency of amino acids. Protein consumption at all three meals can affect neurotransmitters and your energy levels. Reduce carbohydrates (not complex carbs), sugar, alcohol, and fast food consumption, and increase fruits and vegetables. The way you feel physically will add to or detract from depression. …BEING SICK When the kids are sick, we keep them at home, monitor their temperature, keep them fed and make sure they take their medicine at the right times. We make sure we notify the school and/or day care to let them know our children won’t be going to school that day. When our husbands are sick we tend to be less attentive. We place his medicine where he will find it, try stay away from the bedroom and sometimes pretend not to hear the comments and complaints coming from the bedroom. But we do feel sorry for him but yet we don’t pay him so much attention. But when we get sick, we carry on as if nothing is wrong. We still cook dinner, make beds, make sure homework is done and that everyone is bathed and in bed at the right time. The important thing to remember is that we need to take care of ourselves when we are sick so that we can get better and continue to take care of our family. When we are sick, the body’s immune system is down and we are depleted of our energy a lot faster than when we are healthy. …BEING SAD Suffering with depression can deplete you of your energy, but what is depression and how does it affect your body? Depression is a “whole-body” illness, involving your body, mood, and thoughts. It affects the way you eat and sleep, the way you feel about yourself, and the way you think about things. A depressive disorder is not the same as a passing blue mood. It is not a sign of personal weakness or a condition that can be willed or wished away. People with a depressive illness cannot merely “pull themselves together” and get better. Without treatment, symptoms can last for weeks, months, or years. Appropriate treatment, however, can help most people who suffer from depression. Having a lack of energy is one of the most common symptoms of stress, depression and anxiety. Even after trying hard to get energised a person cannot achieve that. All this finally results in a lesser energetic feeling and accounts to lesser motivation level. In a person suffering from stress, depression is mentally exhaustive and hence that person is unable to perform day to day activities normally. No matter even if he or she takes rest for long hours, they feel exhausted all the time. There are many types of depression that one can find yourself experiencing. Here are some types: Major Depression Major depression is probably one of the most common forms of depression. The sufferer seems to walk around with the weight of the world on his or her shoulders. They seem disinterested in becoming involved in regular activities and seems convinced that he or she will always be in this hopeless state. There is a lack of interest in sexual activity and in appetite and a weight loss. Atypical Depression Atypical depression is a variation of depression that is slightly different from major depression. The sufferer is sometimes able to experience happiness and moments of elation. Symptoms of atypical depression include fatigue, oversleeping, overeating and weight gain. People who suffer from atypical depression believe that outside events control their mood (i.e. success, attention and praise). Episodes of atypical depression can last for months or a sufferer may live with it forever. Psychotic Depression Sufferers of psychotic depression begin to hear and see imaginary things – sounds, voices and visuals that do not exist. These are referred to as hallucinations, which are generally more common with someone suffering from schizophrenia. The hallucinations are not “positive” like they are with a manic depressive. The sufferer of psychotic depression imagines frightening and negative sounds and images. Dysthymia Many people just walk around seeming depressed – simply sad, blue or melancholic. They have been this way all of their lives. This is dysthymia – a condition that people are not even aware of but live with daily. They go through life feeling unimportant, dissatisfied, frightened and simply don’t enjoy their lives. Medication is beneficial for this type of depression. Manic Depression/Bipolar Manic depression can be defined as an emotional disorder characterised by changing mood shifts from depression to mania which can sometimes be quite rapid. People who suffer from manic depression have an extremely high rate of suicide. …THE SOCIAL BUTTERFLY On a lighter note, another aspect of a woman’s life is being the social butterfly – the girl who loves to party and be social. This lifestyle is an exciting one which includes shopping for stunning party outfits, and planning your evenings. Spending hours waxing, shaving, plucking, washing, drying, straightening, bleaching and applying your makeup to perfection all takes time. Then arriving at your destination party venue, dancing, drinking, chatting… all these aspects are energy consuming. Making sure you’ve had enough to eat to sustain your energy is very important. What’s more is the effects that late nights and alcohol have on your energy levels are also important. Heart damage Alcohol raises blood pressure and increases heart rate, which weakens the heart. Liver failure A person in the early stages of alcoholism often has an inflamed fatty liver. These conditions develop because drinking too much overworks the liver, which can only handle one drink per hour. Binge drinking is particularly dangerous because of the damage it does to the human liver. Brain damage and other neurological problems Alcohol damages the central nervous system and the brain. In the early stages of alcoholism, this damage shows up as headaches, blackouts, and peripheral neuropathy (pain and numbness in the hands and feet). Alcohol reduces blood flow to the brain, which can cause permanent structural damage and premature aging. Some alcoholics develop Korsakoff’s psychosis, which is caused by lack of Vitamin B. One symptom is severe memory loss due to alcoholic blackouts. Gastrointestinal diseases Alcohol is not digested, but instead is absorbed into the bloodstream through the mouth, throat, stomach, and small intestines. It irritates the linings of these organs and orifices, causing gastritis (inflamed stomach lining), ulcers, acid reflux disease, diarrhoea, and irritable bowel syndrome. Nutritional deficits Alcohol makes it harder for the body to break down food into usable molecules, because it decreases secretions of the pancreas. It makes it harder for the liver to process food, resulting in low glucose levels that cause brain damage. Reproductive impairments Most male alcoholics have lowered levels of testosterone, lower sperm counts, shrunken testicles, and enlarged breasts. They often suffer from impotence. Women who drink a lot often quit menstruating, begin early menopause, or menstruate without ovulation. If they get pregnant, they often miscarry. The babies who survive often suffer from fetal alcohol syndrome, which can include physical abnormalities of the heart, kidneys, bones, and genitals; undersized heads and brains; problems in their central nervous systems; and mental retardation. Late night partying As you have probably read the scary facts about alcohol, don’t think that by being a sober Susan all night that you are off the hook. When it comes to partying whether it’s at a club, bar or braai, if you don’t get enough sleep you put your body at risk. Sleep is important and this is why sleep is essential for a person’s health and wellbeing, according to the National Sleep Foundation (NSF). Yet millions of people do not get enough sleep and many suffer from lack of sleep. For example, surveys conducted by the NSF (1999-2004) reveal that at least 40 million Americans suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more. Most of those with these problems go undiagnosed and untreated. In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month – with 20 percent reporting problem sleepiness a few days a week or more. Furthermore, 69 percent of children experience one or more sleep problems a few nights or more during a week. How much sleep should you be getting? Everyone’s individual sleep needs vary. In general, most healthy adults are built for 16 hours of wakefulness and need an average of eight hours of sleep a night. However, some individuals are able to function without sleepiness or drowsiness after as little as six hours of sleep. Others can’t perform at their peak unless they’ve slept ten hours. And, contrary to common myth, the need for sleep doesn’t decline with age but the ability to sleep for six to eight hours at one time may be reduced. (Van Dongen & Dinges, Principles & Practice of Sleep Medicine, 2000) Cinderella was wise to have left the ball at twelve! SOME ADVICE FROM GIRLS IN THE KNOW What Dr. Helen Muir had to say… “I think the important thing to add is that panax ginseng is not only used for energy but is a great adaptogenic herb. It helps the body adapt to increased times of stress. It is also an antioxidant and has anti cancer properties. As far as the working mum is concerned, life style is extremely important, not just correcting symptoms once you crash. For stress there are: Adaptogenic herbs such as Panax Ginseng Restorative herbs such as Licorice extract and Rehmannia Tonic herbs such as panax Ginseng and Withania Immune supporting herbs such as Echinaceae Nervine tonics such as Hypericum and Scutellaria Sleep especially between 10pm and 12am to restore brain function is very important. Eat every 3 hrs and stick to low GI meals to keep blood sugar stable. Keep the noise level down as it can stimulate your fight and flight response (mothers get so used to noisy children, try and get them to be quieter!) Have a strict routine for your family during the week. If you finish work at 4.30, but your crèche closes at 6.30, leave the kids there till later and let dad pick them up. NO GUILT! Mum can get house tidy, put washing in, get supper started so when family gets home, each parent can take 1 child for 10min then swop and do the other child for 10min. Children want you to give them your whole attention. Rather shorter and full attention than 2hr of divided attention! Supper at 6.30, bath at 7(by Dad, don’t check how he does it, no child ever died of being dirty!)Youngest in bed by 7.30, Eldest has 30 min to read and lights out at 8pm. Then you and hubby can chill!!! If you have any energy left, bring out the little black negligee!” Catherine Boome, Registered Dietitian in Private Practice, from Newlands, Cape Town had this to say about energy… “From a dietary perspective, the best way to ensure that you have good energy levels is to make sure that you are fuelling yourself properly. The energy we get from food is used to sustain a number of metabolic functions in the body and perform physical activity. And the quality of this energy plays a vital role in sustaining health and normal biological and physiological functioning. In order to make sure that your energy levels are always good, the following nutritional tips are important: 1. Eat regularly – in order to ensure a regular supply of energy to our bodies. This also helps to ensure that our metabolism keeps burning at a good rate. Skipping meals is a no-no. It is recommended to eat 3 balanced meals a day with light snacks such as fresh fruit, yogurts, and wholegrain crackers. Often a healthy balanced breakfast sets the tone for the day. 2. Carbohydrate rich foods convert to glucose, this is the nutrient that supplies fuel to many parts of the body, especially the muscles and the brain. Make sure you choose Carbohydrate rich foods that convert to glucose slowly (eg. wholegrain starches, fresh fruits and vegetables) as this will make sure you have a more sustainable supply of energy. The release of glucose from sugar and sugary foods is very fast and instant – leading to a surge and consequent drop in blood glucose levels – also known as “rebound hypoglycaemia” – leaving one feeling tired and lacking energy. 3. Make sure that the kilojoules in your food are also backed up by a good amount of quality micronutrients (ie. vitamins and minerals). Food that provides energy but no micronutrients (eg. sugar and sugary foods like sweets and biscuits) is classified as empty kilojoules. 4. Avoid energy sappers like alcohol and caffeine. Alcohol interferes with blood glucose metabolism and can often leave us feeling dehydrated and tired. Caffeine is a stimulant that doesn’t provide us with any proper energy; it can also have a diuretic effect and leave us in a dehydrated state if consumed in excess. Water is required for many of our metabolic processes, it is important to remain well hydrated and an intake of at least 6-8 glasses of water is recommended. If we are dehydrated, we are more likely to feel lacklustre and low on energy.” Dr. Jessica Paul’s opinion on energy: “Women these days are under a lot of pressure both physically and mentally. Many work long hours while running a home at the same time, some are full time moms which is exhausting in itself! Even though one may eat a full and healthy diet, it may still be lacking in certain vitamins and minerals, which need to be supplemented. Vitamin B feeds the nervous systems and supports memory, as well as providing much needed energy for the busy woman. Vitamin C and other antioxidants stimulate the immune system, and Vitamin E and minerals, especially Calcium, are excellent for vitality and to delay the aging process and help prevent osteoporosis. It is vital in today’s world to keep healthy and strong – there just never seems to be any time to be ‘off sick’, and the demands of a hectic lifestyle can leave one drained and tired. The addition of a multivitamin supplement to one’s daily regimen can go a long way in providing energy to sustain one throughout the day.” What Magdalena Wysoczanska had to say… “It took me some time to get onto the road to equilibrium and to finally be able to derive energy with a new dynamic way of life and from my inner empowerment. At some stage of our life everyone has to fight against the weaknesses we think we have, against pressure to succeed, frustration, rivals, fears or stress. Whether the battle is raging within us or around us, the road to calmness, equilibrium and inner strength leads via the development of our own powers of self-esteem and self-confidence. The battles cannot be won without energy. A “way of life”, and the chosen quality of your lifestyle is the essence to a healthier and happier you, and me in this case. The changes you and I make are the first steps forward, creating the perfect space. “Fire-Energy” is something I designed for me and later developed to help guide other women all over, lessons on embracing the energy our body produces. Through workshops and other correspondence I can educate women to develop their inner strength through generating energy – inner energy. Fire-Energy is a combination of traditional oriental martial arts (i.e. yoga) and modern science. Every movement activates your personal energy potential and strengthens your mental powers of self-confidence. Fire-energy workshops are divided into different segments relating to seven levels each representing an element of life: AIR , FIRE, EARTH, STONE, WATER AND WOOD which are integrated to create one amount of energy regarded as a unit which completes the 7th element which is LIFE-core or Being. What it means is that energy turns into the 3D person that we are. Through breathing, relaxation and different techniques of exercises, together with the physical challenges and mental awakening, I can embrace energy and balance my total body mind and soul, what I derive from it, pass it on in everything I do from sleeping into my lifestyle, into the way I live. New energy emerges every now and again either at the office, at home or while I an playing volley ball, you will be amazed at how much of what is around us can empower us and give us the zest we need, only because the force of Angi/energy that’s already within us. Together with Firezone’s way of life I can adapt and tailor the program to anyone’s needs. I can individually structure the plan for anyone’s environment & personality. There are a few basic principles one has to follow in the “7 weeks to equilibrium” workshops which I run, paying attention to detail will gain you maximum benefits. Each principle is empowering when practiced daily and energy which is motivating and inspiring as well as rejuvenating setting an excellent foundation for the rest of your life. CIPLATON CAPSULES What is Ciplaton (Capsules)? Ciplaton is an energy-boosting daily multivitamin and mineral supplement that provides Ginseng. Ginseng has energy-enhancing properties and assists in maintaining overall wellness. Ciplaton produces a feeling of enhanced vitality and alertness, assists with overall well-being and helps to provide lasting energy. Decreased fatigue, agitation and drowsiness have all been attributed to Ciplaton’s unique formulation. Ciplaton helps you make the most out of your natural energy. Ciplaton can be used by anyone looking to get more out of life. Why use Ciplaton? Ciplaton is the ideal supplement for anyone looking for a natural boost and increased vitality, especially when recuperating from illnesses or when the immune system needs a boost. Ciplaton also provides minerals and vitamins to assist with the body’s daily nutritional needs. What does each soft gel capsule contain? Ginseng Extract Powder 40 mg Equivalent to panax Ginseng 200 mg Vitamin A – 4 000 i.u. Vitamin B1 – 2 mg Vitamin B2 – 2 mg Vitamin B6 – 1 mg Vitamin B12 – 1 µg Vitamin C – 60 mg Vitamin D2 – 400 i.u. Vitamin E – 10 mg Nicotinamide – 10 mg Calcium Pantothenate – 10 mg Folic Acid – 400 µg Rutin – 20 mg Iron (Fe) – 10 mg Calcium (Ca) – 103.5mg Phosphorous (P) – 80 mg Copper (Cu) – 1 mg Potassium (K) – 4 mg Manganese (Mn) – 1 mg Magnesium (Mg) – 5 mg Zinc (Zn) – 1 mg Lecithin – 92 mg More about Ginseng: Treatment claims for Asian ginseng are numerous and include the use of the herb to support overall health and boost the immune system. Traditional and modern uses of ginseng include: Improving the health of people recovering from illness Providing an increased sense of well-being and stamina, and improving both mental and physical performance Assisting with erectile dysfunction, hepatitis C, and symptoms related to menopause Assisting with the control of blood glucose and blood pressure Ginseng is known as an adaptogen. The term adaptogen is used by herbalists to refer to a natural herb product that reportedly increases the body’s resistance to stress, trauma, anxiety and fatigue. All adaptogens contain antioxidants. The concept of adaptogens dates back thousands of years to ancient India and China, but modern research did not begin until the late 1940s. In 1947, Nikolai Lazarev defined an adaptogen as an agent that allows the body to counter adverse physical, chemical, or biological stressors by raising nonspecific resistance toward such stress, thus allowing the organism to “adapt” to the stressful circumstances. In 1968, Israel I. Brekhman , PhD, and I. V. Dardymov formally gave adaptogens a functional definition, as follows: 1. An adaptogen is nontoxic to the recipient. 2. An adaptogen produces a nonspecific response in the body—an increase in the power of resistance against multiple stressors including physical, chemical, or biological agents. 3. An adaptogen has a normalising influence on physiology, irrespective of the direction of change from physiological norms caused by the stressor. Under this definition, adaptogens would be nontoxic in normal doses, produce a general defensive response against stress, and have a normalising influence on the body. It is claimed that adaptogenic herbs are distinct from other substances in their ability to balance endocrine hormones and the immune system. They help the body to maintain optimal homeostasis (the ability or tendency of an organism or cell to maintain internal equilibrium by adjusting its physiological processes). Adaptogens are proposed to have a normalising effect on the body and to be capable of either toning down the activity of hyperfunctioning systems or strengthening the activity of hypofunctioning systems. Panax ginseng is an example of an adaptogen that has demonstrated an “overall normalising effect.” Among the active ingredients found in Panax Ginseng are substances called ginsenosides. The herb contains ginsenosides Rg1, which can stimulate the nervous system, and ginsenosides Rb1, which calms it. Besides providing energy-enhancing properties, ginseng can therefore assist in supporting the nervous system. The role of other components in Ciplaton Capsules are fighting infections, boosting the immune system and nervous system support. Vitamin A is a compound that plays an important role in vision, bone growth, reproduction, cell division, and cell differentiation (in which a cell becomes part of the brain, muscle, lungs, blood, or other specialised tissue).Vitamin A helps regulate the immune system. The immune system helps prevent or fight off infections by making white blood cells that destroy harmful bacteria and viruses. Vitamin A also may help lymphocytes (a type of white blood cell) fight infections more effectively. Vitamin A promotes healthy surface linings of the eyes and the respiratory, urinary, and intestinal tracts. When these linings break down, it becomes easier for bacteria to enter the body and cause infection. Vitamin A also helps the skin and mucous membranes function as a barrier to bacteria and viruses. Lecithin provides building blocks for the development and maintenance of the nervous system and brain cells. Rutin is a flavonoid antioxidant, known to support healthy blood circulation. B-vitamins help support the nervous system and specifically Vitamin B6, B12 and folic acid play a role in cardiovascular health. Why Ciplaton Capsules? Efficacy – Testimonials about the wonderful properties of Ciplaton are received daily. Ciplaton has assisted many individuals, suffering from decreased energy due to illness and stress, to go about their daily tasks with vigour. Up to 50,000 patients are purchasing Ciplaton every month. They can’t be wrong! Ciplaton has become a well-known brand offering excellent margins to pharmacies and an affordable price to the consumer. FREQUENTLY ASKED QUESTIONS 1. What are the advantages of Ciplaton Capsules? Ciplaton combines vitamins, minerals, trace elements and ginseng in proportions that ideally improve well-being and restore vital energy. The product is helpful to enhance cognitive function and to improve psychological conditions and physical performance. 2. In which situations should Ciplaton be used? Ciplaton assists in combating symptoms such as decreased mental capacity, alertness, concentration and memory caused by fatigue, tiredness, exhaustion, ageing and convalescence. It is also appropriate when stress, poor diet and illness impose additional demands on nutrition and when vitamin and mineral supplementation is needed. 3. Can people with high blood pressure use Ciplaton? Why? Ciplaton is not known to have detrimental effects on blood pressure and in fact, ginseng is believed to assist with the control of blood pressure. 4. Is the calcium content enough to prevent osteoporosis? The calcium content of Ciplaton is not enough to prevent or to treat osteoporosis. 5. Do they stimulate the appetite and cause weight gain? Ciplaton may regulate the appetite without causing weight gain. 6. When should Ciplaton be taken? The general recommendation is to take Ciplaton after or during a meal, preferably in the morning. 7. Can they be taken by athletes? The components of Ciplaton are free from any doping substance, according to the guidelines of the International Olympic Committee. Ciplaton may, therefore, be taken by athletes even during competitions when doping checks are made. 8. Are there any known allergies to Ciplaton? Some people may have developed known allergies towards any of the components of the product. It is also possible to develop such allergies. The composition of the product should therefore be studied carefully and in the case of known allergies the opinion of a physician should be sought before taking Ciplaton. 9. Can they cause nausea? We rarely have reports of this adverse event; however, nausea after intake of Ciplaton has sometimes been reported, especially when taken on an empty stomach. This, however, sets in generally after the first intake; it is often transient and subsides after a short period of treatment. Also, make sure that Ciplaton is taken with or after meals. 10. Can Ciplaton be taken in pregnancy and lactation? Although Ciplaton Capsules cannot be used another product in the range, Ciplaton Preg, has been specifically designed for pregnancy and lactation. 11. Are Ciplaton Capsules Kosher/Halaal? Yes, we have certificates confirming that the gelatine used in Betavit and Ciplaton are both Kosher and Halaal. 12. Are there interactions between ginseng and warfarin or aspirin? There are recognised drug interactions between ginseng and warfarin and aspirin. Ginseng enhances the anti-coagulant properties of the two drugs. Treating doctor must be consulted. 13. Can Ciplaton be taken by Vegans? No, the gelatine capsules contain animal products. Leave a Reply Cancel Reply You must be logged in to post a comment.