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PLATINUM HEALTH: Tel 014 591 3000 | Fax 014 591 4561 | www.platinumhealth.co.zaCASE MANAGEMENT AND CLIENT LIAISON: Tel 014 590 1700 or 080 000 6942 | Fax: 086 591 4598

Email phclientliaison@angloamerican.com After-hours emergencies: 082 800 8727

Interesting facts about

OUR BODIES09

Malaria

awareness16Message from the

Principal Officer03

Super Munchies to

keep you Healthy18

Fight the flu

& vaccinate06

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iN THiS iSSUE 3 Message from the Principal Officer’s Desk

5 Boost your Immune System6 Fight the Flu & vaccinate8 What you need to know if your

dependant/s reach adult age (21)9 Interesting facts about our bodies10 Women’s health - Achieving a Healthy

Lifestyle12 Be healthy at work with these tips13 Importance of updating contact details

with Platinum Health14 First aid poisoning15 Clean hands - The first step to better

hygiene16 Malaria awareness18 Super Munchies to keep you Healthy20 Did you know

APRIL 2018Health Awareness Month

2 World Autism Awareness Day

7 World Health Day

17 World Haemophilia Day

24-30 African Vaccination Week

25 World Malaria Day

MAY 2018Anti-Tobacco Campaign Month

Burns Awareness Month

International Multiple Sclerosis Month

5 World Hand Hygiene Day

6-12 National Burns Awareness

Week

12 International Nurses Day

28 International Day of Action for

Women’s Health

31 World No-Tobacco Day

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CALENDAR OF EVENTS

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The official opening took place on 16 March2018. Dignitaries from the Department ofMineral Resources and general managersfrom surrounding mines were amongst thevisitors who graced the occasion. Organisedlabour from Mototolo and othersurrounding mines also attended to witnessthe opening of this important facility ofPHMS.

This medical centre offers primary health

care nurse consultations, generalpractitioners, optometry and dental care,and is an addition to the existing PHMSfacilities in Burgersfort and Modikwa Mine.

PHMS has contracted with GP’s from theJane Furse area to provide health services atthe medical centre, meaning members willbe met by familiar faces when they visit there.The contracting of local general practitionersis part of PHMS’s aim of procuring services

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MESSAGE FROM THE PRINCIPAL OFFICER’S DESK

Growing DSP network now includes Jane FurseMedical Centre

Above: Seen here at the Official Opening of the Medical Centre in Jane Furse are (standing fromleft): Welcome Mboniso (PHMS Principal Officer); Anna Mantshiu (Department of Mineral Resources);Dr Thabiso Langa (PHMS Regional Medical Services Manager); Muhle Boroko (General Manager:Mototolo) and Dan le Roux (PHMS Senior Manager Medical Services).

Platinum Health Medical Scheme (PHMS) has recently launched its Jane FurseMedical Centre. This is in recognition of the need to have facilities within easy reachfor members and close to their work places in the Sekhukhune region.

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Above: Attendees take a Walkabout of the new Medical Centre during the Official Opening.

from local communities to enhance local andrural economic activity. The majority of PHMSmembers in the Jane Furse area work at TwoRivers Platinum, Dwarsrivier, Mototolo andBooysendal. Members and their dependents

can conveniently access health services suchas primary healthcare, optometry and dentalcare at the medical centre whereas previouslythey had to travel to Burgersfort to accesssuch services.

Primary Healthcare Nurse 060 547 3619 Monday to Friday 09:00 – 17:00

Saturday 09:00 – 12:00

General Practitioners 060 547 3619 Monday to Friday 11:00 – 13:00

15:00 – 17:00

Saturday 09:00 – 12:00

Dental 060 547 3619 Tuesday 09:00 – 15:00

Optometrist 060 547 3619 Tuesday 09:00 – 15:00

The Clinic is Closed on Public Holidays and Sundays

The Medical Centre’s Operating Hours as well as the time-slots of GP availabilityare as follows:

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Boost your Immune SystemYour immune system is your body’s natural defence system. It protects you againstbacteria and viruses, and when you’re ill, it fights infection and helps you to getbetter. As cold temperatures set in, runny noses and sniffles are everywhere. Hereare a few tips on how to boost your immune strength…

Brush and floss - Dental healthis essential for a strongimmune system. Keep yourgums healthy as oral bacteriamay enter your bloodstreamthrough small ulcers thatdevelop in the gum tissue.

Cut down on caffeinated drinks- Instead, drink lots of water,unsweetened fruit juice andherbal tea. If you drink coffee,make sure you add an additionaltwo glasses to your water intakeper cup.

Drink plenty of water - Without it yoursystem becomes sluggish, to say theleast! Most headaches occur because,despite the number of reminders,people still are not drinking enoughwater.

Nurture yourself - Laugh, meditate, playmusic and dance. Make sure you take timeto yourself, spend some time with friends,and indulge yourself with a massage or ahot bubble bath. Create a space within

yourself for harmony, self-love and joy. Whenyou’re happy, you’re far less likely to get sick.

Exercise and light - Exercise supportsthe immune system by decreasingstress hormone production. Just 30minutes, five times a week, will dowonders. Exercise outdoors increasesyour exposure to natural light which

produces vitamin D levels.

Nutrition - Eat a widerange of fresh fruits andvegetables and go forseeds, cold-pressed oils,protein-rich foods, wholegrains and fish. Salt-water fishprovides not only protein, but also omega3 fattyacids, and fish oil reduces inflammatory reactions.

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Fight the flu &vaccinateAccording to the World Health Organisation (WHO) flu vaccines are the mosteffective way to prevent influenza. Platinum Health wants to remind and informall its members of the influenza vaccination benefit and that vaccines areavailable at Platinum Health Pharmacies.

What isinfluenza?Influenza (flu) is an illnesscaused by the influenzavirus – of which there arenumerous strains. Person toperson transmission occursthrough droplets created whensomeone with the infectionsneezes or coughs. Touchingsurfaces where the virus has beendeposited can also put you at risk.

Symptoms include fever, cough,rhinorrhoea (runny nose), muscleaches, headaches and extremefatigue. The illness usually lastsbetween two to ten days andmost people recover completely.However, at times, complicationssuch as pneumonia develop andthis is more common in youngbabies, pregnant woman, peoplewith lowered immune systemsand those with an underlyingdisease - especially heart or lungdisease.

Where to obtain the fluvaccinePlatinum Health members will beable to obtain annual flu vaccinesfrom either in-house or designatedservice provider (DSP) pharmaciesvia the pharmacist advised therapy

(PAT) option (as long as the annual limithasn’t been reached). Members need to visit

the respective provider pharmacies and request thatthe flu vaccine be dispensed on the abovementionedscheme option.

The scheme strongly advises members anddependants who belong to the following high riskcategories to be pro-active and get their flu shots intime, in order not to compromise their health.

• Children between the ages of six months and twoyears.

• Adults 65 years and older.• People with chronic lung diseases.• People with diabetes mellitus.• People who are immune compromised.• Pregnant women.

Where applicable, the vaccines will be administered bythe local Platinum Health primary health care nurseswithout any additional costs.

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Flu vaccinesmisconceptionsThe misconception thatgetting the flu vaccine willgive you the flu – is nottrue. But you might developflu-like symptoms for a varietyof reasons, such as:+ Reaction to the vaccine – generalmuscle aches and fever develops a dayor two after receiving the flu shot. Thisis most likely as a result of your bodyproducing protective antibodies.

+ Two-week window – it takesapproximately two weeks for the flushot to take full effect. So if you areexposed to the flu virus shortly beforeor during this time period, you mightget the flu.

+ Mismatched strains – because theinfluenza virus mutates so rapidly, thevirus used for the vaccine might bedifferent to the viral strain circulating inthe region.

+ Other illnesses – many other diseasesalso produce flu-like symptoms. So youmay think you have the flu when youdon’t.

Antibiotic misconceptionsInfluenza is caused by a virus as are manycommon infections of the nose, throat, sinuses,ears and chest. Your immune system is generallygood at eliminating many types of viral infections.Hence an antibiotic is not needed if a virus iscausing an infection, for the following reasons:+ Antibiotics do not kill viruses.+ Antibiotics may cause side-effects such asdiarrhoea, rashes, etc.

+ Bacteria can become resistant to certainantibiotics if they are used incorrectly. Whichmeans the antibiotic might not be effectivewhen needed.

“Influenza” is the Italian word for"influence" - … and refers to the cause ofthe disease when people believed that theplanets, stars and moon influenced the flu."Influenza" was used for the first time inEnglish in 1703.

Hippocrates first reported a flu-likedisease in the year 412 B.C. - Somehistorians believe the flu might havecontributed to the demise of Athens in 404B.C. But the first documented flu pandemic

was in 1580 and afflicted over 90% of thepopulation.

There have been four major flu epidemicsin the last century. - The Spanish Flu, AsianFlu, Hong-Kong Flu, and most recently SwineFlu, which caused over 12,000 deathsworldwide. The Spanish Flu caused thehighest known mortality rates from influenza-related deaths ever: approximately 20 millionworldwide in 1918. (The Russian Flu in 1889caused one million deaths.)

Interesting historical facts about Influenza

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What you need to know if your dependant/s

reach adult age (21)If your child dependent turns 21 years of age, the Scheme Rules stipulates that youneed to supply Platinum Health annually with the following documentation toprevent the dependant from being suspended from the Scheme:

Did you know?If a child dependant has a baby (the

member’s grandchild), the baby is not adependant of the principal member,unless the grandchild is placed in thecustody of the principal member by a

child court order (as perfoster/adopted children).

In such instances, theprincipal member has toprovide the followingdocumentation to the

Scheme in order to add thegrandchild as dependant:

• Copy of identitydocument or birth

certificate• Certified copy of the

court order

• Affidavit that confirms your dependant is studyingfull time/part time, with the proof of study forwhich the Scheme requires a copy of theregistration at a recognised tertiary establishment(student cards will not be accepted); and/or

• Affidavit that confirms the dependant is financiallydependent on yourself and not in receipt ofremuneration of more than the maximum socialpension per month.

• Should your dependent not qualify for the above,kindly complete a termination form at yourearliest convenience.

Submit documentation to Client Liaison at email:phclientliaison@angloamerican.com. For moreinformation or assistance, contact Client Liaison on014 590 1700 or 080 000 6942.

Important to note:If your child is younger than 21 years ofage, and studying either full –or part-time, you need to notify the Schemeof the child’s new residential address.For example: if you live in Rustenburgand your child studies and resides atPotchefstroom University, you need tonotify the Scheme of the child’sresidential address in Potchefstroom,in order for your child to enjoy benefitsin the area he/she resides.

NB?

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Interesting facts about

OUR BODIESWhy do I getgoose bumps?If you are cold or youexperience an intenseemotion, your braininstructs your muscles tocontract. The muscles in your skinare connected to fine hairs on theskin, and when the muscles contract itmakes the skin contract too, whichcauses the hairs to stand on end andgive the appearance of goose bumps.

Quick Fact: Exactly the samehappens when a porcupine is startledand shoots out its quills!

Why do I cry tears?Whenever you experiencean intense emotion, yourbrain instructs your nervoussystem, which in turn instructsyour tear ducts to produce moretears. The reason why this happens is unclear.Some researchers argue that this visibleexpression of your emotions is a form of non-verbal communication – when others see youcry, they know that you need support.

Quick Fact: Tears contain a natural painkiller –that’s probably why you feel much better afteryou’ve had a good cry!

Human bone is as strong as granite. A block of bone the size of a matchbox could support up to 9000 kg of weight.

Nerve impulses travel to and from the brain atspeeds of up to 400 km/h,faster than a Formula 1

racing car.

Your body produces 25 millionnew cells each

second.

The blood vessels inside the average human body measures more than 95 000 km and can stretch around the earth two and

a half times.

The focusing muscles in your eyes move around 100 000 times a day. To give your leg muscles the same workout,you’d need to walk 80 km.

For every 450 g of fat or muscle you gain,your body creates 11 km of new blood

vessels.

Did you know? The human

body generates enough heat in 33 minutes to bring

nearly 4 litres of water to the boil.

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WOMEN’S HEALTHAchieving a Healthy LifestyleLiving a healthy lifestyle doesn’t mean eating only salad leaves or hours of training atthe gym. It’s about making easy-to-manage healthy choices in your day-to-day living.

The golden rule to making your lifestyle healthier is to make small healthychanges every day, such as taking the stairs instead of the lifts, increasing yourfruit by one, drinking one extra glass of water or quitting smoking. In essence,the fundamental basics of healthy living includes regular exercise, healthy eatingand healthy lifestyle choices.

Get enough sleepGetting too little sleep affects ourjudgement, mood and our ability tolearn and recall information. Long-termsleep deprivation can contribute tohealth problems such as obesity,diabetes and cardiovascular disease.Getting enough sleep is important tokeep your body healthy and to protectagainst disease. A primary-school childshould get 9 to 11 hours of sleep pernight, teenagers 8 to 10 hours, andadults 7 to 9 hours. The elderly needbetween 7 and 8 hours sleep.

Sneak in exercises during the dayAlthough a set exercise session is great to work intoyour daily routine, you can burn kilojoules in othersmall ways, such as:• Taking the dog for a walk or cycling with the kids.• Cleaning the house or gardening.• Walking to someone else’s desk rather than

sending an e-mail.• Taking the stairs more often.• Parking furthest from the building and walking

in.A new study found that people who got just 75minutes of moderate exercise (brisk walking or theequivalent) per week – as in, about 10 minutes ofphysical activity per day – lived an average of 1.8years longer than their less-active counterparts.Here’s what else a 10–to–20 minute daily sweatsession gets you:• + 5% increase in “good” cholesterol• + 10% lower chance of dying of any kind of

cancer• + 14% decrease in coronary heart disease risk• + 18% reduction in your likelihood of getting

breast cancer• + 50% lower risk of depression from job burnout• + 60% reduced risk of Alzheimer’s disease,

dementia, and other age-related cognitiveproblems

Source: Health.com

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If you have any health concerns, consult with your nearest Platinum Health Health Care Provider for guidance.

Health checks for Women• Blood pressure screening - from age 18, every

2 years• Cholesterol check - from age 20, every 5 years.• Pap smears & pelvic exams - from age 21,

every 2 years.• Mammogram - from age 40, every 2 years• Breast exams - from age 20, every 3 years• Bone density screen - test at age 65• Blood glucose test - from age 20 with every

consultation• Colon cancer screening - from age 50• Body mass index - annually• Dental check-up and cleanings - twice yearly

Eating healthilyA balanced diet with sufficient minerals andvitamins is important for your well-being, but ifyou eat healthily and you still feel exhausted,you might be suffering from a magnesiumdeficiency. This mineral is essential for morethan 300 biochemical functions in the human

body, including breaking down the glucoseneeded for energy purposes. Women need totake in at least 300 mg of magnesium daily. Youcan increase your magnesium intake in a naturalway by eating more almonds, hazelnuts andcashew nuts, wholegrain products (especiallywholegrain breakfast cereals) and fish.

Vitamin B6 - Vitamin B6 helps with

red blood cell formation, so it is essential for those

with anaemia.

Folic acid – Expectant mothers and women

trying to fall pregnant need more folic acid. It can be found in orange juice,

beans and green vegetables.

Zap your stressThe biggest issue most women have nowadays is that they have toomuch on their plates and want to juggle it all. Stress can havesignificant health consequences, from infertility to higher risks ofdepression, anxiety, and heart disease. Find the stress-reductionmethod that works for you and stick with it.

Omega-3 fatty acids – These acids act like natural anti-inflammatory substances in

the body and are important in helping to keep your heart healthy. Fatty fish, like salmon and tuna, as well as avocados and nuts

are great sources of Omega-3.

Iron - You need to be sure

you’re getting enough iron to prevent anaemia.Chief iron sources are meat, poultry, beans,

eggs, raisins andgreen vegetables such as spinach.

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Be healthy at workwith these tipsYou rush to be on time for work every morning and at lunch time you’ll wolfdown a pie from the shop around the corner or simply skip lunch altogether.What’s more, you need your daily energy drink to get through the afternoon.Sound familiar? Try these practical yet easy steps to alleviate physical andmental fatigue without spending a fortune or making radical lifestyle choices.

Stretch it!Relax for 10 minutes at least everythree hours. Stand up from yourdesk and stretch your muscles. Ifyour office has a garden or abalcony, go outside and get somefresh air.

Strike a pose with the right posture• Keep your wrists straight and your hands at or

below elbow level.• The computer monitor should be an arm’s length

away and on eye level.• Support your back.• Relax your shoulders.• Keep your knees level with your hips

Be activePrevent stress by being active, even ifyou simply take the stairs instead ofthe lift.

Replace those energy drinks (which willgive you a quick but temporary energyboost) with enough water daily. Drink sixto eight glasses of water every day tosupport brain activity and fight fatigue.

More health tips• Eat a low-GI breakfast for

sustained energy.• Avoid the shop around the corner

and pack a healthy lunch instead.• Take regular bathroom breaks.• Learn good time management

skills so you’ll be able to do morein a shorter period of time.

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The accuracy of members’ details on thePlatinum Health database is veryimportant. Platinum Healthcontinuously communicates withmembers via SMS, email or mail andtherefore it is imperative for membersto keep their contact details updated.

Importance of updating contact details with Platinum Health

Members are urged to ensure that theirresidential, postal and email addresses as wellas telephone numbers, banking details anddependant details are correct and updatedwith Platinum Health. Correct details willensure members receive important schemeinformation and communication.

Correct cellphone numbers will ensure that:• Members receive an authorisation number

via SMS.• Members receive SMS’s regarding pay-

ments by the scheme to suppliers,keeping members updated of medicalexpenses.

• Members receive important communicationSMS’s regarding:- Adding of dependants or termination ofdependants.- Outstanding documentation which couldlead to membership suspension.- Reminders of outstanding contributions.

• Members may be made aware of anypossible fraudulent claims submitted bysuppliers to Platinum Health.

Correct residential and postal addresses willensure that:• There is no delay in DSP allocation of

specialist consultations and hospitaladmissions.

• Members receive scheme documentation.

Correct email addresses will ensure that:• Members receive membership claims

advices/statements.• Members receive tax certificates.• Members receive other scheme

documentation that they may haverequested or which Platinum Health maydistribute from time-to-time.

Incorrect banking details may lead to:• Refunds being paid into member’s old

banking accounts as reflected on thesystem.

How to update personal detailsThe relevant form named “Request to changemembership details, scheme option or cardrequest” can be obtained from PlatinumHealth via the following channels:1. Download the form from the

Platinum Health websitewww.platinumhealth.co.za

2. Email a request to Client Liaison onemail address:phclientliaison@angloamerican.com

3. Phone the Client Liaison Call Centre on014 590 1700 or 080 000 6942

4. Collect the form from Client Liaisonoffice in your area.

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First aid POISONINGMost poisonings are accidental, and are caused by a person swallowing orinhaling a harmful substance.

FOR ANY POISONING: Call Netcare 911 emergency serviceor Poison Control (0800 333 444) immediately.

Carbon monoxidegas (from cars, firesand certainheaters)

PlantsPaints

Ensure your house is safe by keeping chemicals,detergents and medicines where childrencannot reach them. Teach your children what tobe careful of, label poisons, and never store anyharmful substance in food containers.

Despite your care, poisoning could still happen.If someone suddenly becomes sick for noapparent reason or you find someoneunconscious or semi-conscious near a car or fire,suspect poisoning and get help immediately.

Watch out for these:Poisoning can be caused by a whole range of substances. Here are some of them:

COMedicinesor drugs

Extreme cautionThese household substances can kill.Keep them out of reach, and if swallowed,call Netcare 911 immediately:• Oven cleaner• Drain and toilet cleaners• Paint stripper• Methylated spirits• Disinfectant • Anti-freeze• Rat poison• Bleach• Washing powder• Medicines and alcohol

Signs and symptomsLook out for any of the following:• Burns or redness around mouth• Plant or berry pieces inside the mouth• A chemical smell (such as petrol or paint

thinner) on the breath• Burns or stains on the person or surrounds• Scattered pills or empty medicine bottles• Vomiting, difficulty breathing, drowsiness

or confusion

Get help immediately if the person is drowsyor unconscious, has difficulty breathing, isuncontrollably restless or having seizures.

Householdchemicals anddetergents

Insecticides

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CLEAN HANDSThe first step to better hygiene

5 May is World Hand Hygiene Day

Washing your hands is one of the easiest and most effective ways toprevent infection. From the telephone to the toilet, your computer keyboardto the escalator rail, germs are everywhere and chances are they’ll end up on yourhands. While you can’t wear protective gloves all the time, you can wash your handsregularly and properly. Washing hands is like a DIY vaccine that involves just fivesimple steps – wet, lather, scrub, rinse, dry – to reduce the spread of diarrhea andrespiratory illnesses so you can stay healthy.

Soap and water is the most effective method of cleaning your hands,however, you can use an alcohol-based hand sanitizer with at least 60%alcohol if soap and clean water are not available. Remember, hand sanitizersare not effective when hands are very dirty or greasy.

WET 1

WET your hands withclean running water (warmor cold), turn off the tapand apply soap.

LATHER 2

LATHER with the soap. Besure to include the backs ofyour hands, between yourfingers and under your nails.

RINSE4

RINSE well under cleanrunning water.

DRY5

DRY your hands using aclean towel, or air-dry them.

SCRUB 3

SCRUB for about 20seconds.

CLOSE6

Close tap with papertowel.

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Malaria kills more than amillion people worldwideevery year. Malaria is causedby a parasite, which the female mosquitotransmits to humans.

If you live in, or plan to travel to a malaria infected area, protectyourself from malaria in the following ways:

Did youknow?

Malaria awareness

Protect yourself from mosquito bites

Discuss taking malaria prophylaxis withyour pharmacist or doctor. Take theprophylaxis exactly as advised anddo not stop taking it too earlyafter your return. Mostmedications have to becontinued for four weeks after youleave the malaria-infected area.

Wear long pants and long sleeves.

Use bed nets impregnated with insecticides.

Stay in well-screened areas at night.

If you experience any flu-like symptomswithin six months after your return, alwaysinform any doctor treating you about the journey andthe areas you have been to. Although an infection with malaria usually causes symptomswithin one or two weeks, it could take a lot longer, even months, for the disease to manifest.Even if you have done everything right, there always remains a small risk of getting malaria.

Avoid outdoor activities at dawn and dusk

Wear light-coloured clothes.

Use mosquito repellents.

Be on thesafe-side:

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Fever Headaches Excessive sweating

Nausea and vomiting Muscle or back pain or both.

Chills Fatigue

Enlargedspleen

Diarrhea

If you recently travelled to a malaria infected area and presentwith the following symptoms, consult with your Platinum Healthdoctor immediately:

26 April is World Malaria Day

PREVENTION IS BETTERTHAN CUREThe most important weapon in thefight against malaria is prevention.This consists of two things – thetaking of preventative medication(malaria prophylaxis) and theprevention of mosquito bites.

MALARIA PROPHYLAXISDiscuss the choice of the regime with yourPlatinum Health pharmacist or doctor.

It depends on factors such as your age and weight,which other medication you are using, whether yousuffer from medical conditions such as epilepsy ordepression, and which activities you plan duringthe trip.

Consult your Platinum Health GP to obtain a scriptfor malaria prophylaxis.

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Everyone knows that a healthy diet with lots offresh fruits and veggies and very little red meatis exactly what you need to make all thesystems in your body run like a well-oiledmachine. But when you have to adapt your dietto help fight health problems such as diabetes,heart disease, inflammation and cancer, certain foodsare much better fighters than others. The good news isthat these super foods are all fresh and unprocessed products that are easily obtainable from your local supermarket or greengrocer.

BroccoliOne 110 g portion of broccoli provides more than 100% of your dailyvitamin K requirement, and more than 150% of your daily dose ofvitamin C. Both these nutrients help with the forming of healthybones. Broccoli is rich in fibre, which may lower the risk of heartdisease, diabetes and certain types of cancer. Moreover, broccoli alsocontains beta-carotene, an antioxidant.

Tip: steam broccoli for three to four minutes until cooked, butstill crunchy – the most plant nutrients are released in this way.

Green leafy veggiesSpinach contains antioxidants that are hugely beneficial to yourimmunity and good for your eyes. Of all types of fresh produce, itranks as one of the most effective in fighting cancer. A high intake ofdark-green leafy veggies such as spinach and cabbage candrastically lower your risk to develop type 2 diabetes. It is also a goodsource of vitamins A, B, C, E and K, as well as solarium, potassium,calcium, manganese, lysine and iron. These veggies should be eatenas fresh as possible to get the most nutritional value.

Tip: replace the salad leaves in your salad with spinach leaves, or chop the spinach finely,cook it lightly and mix it into mince meat dishes.

Super Munchiesto keep you healthy

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Sweet potatoesOne sweet potato contains about eight times the recommended dailyintake of vitamin A, which fights cancer and builds immunity. Sweetpotatoes are rich in fibre, beta-carotene, complex carbohydrates,vitamin C, vitamin B, iron and carotene.

Tip: let sweet potatoes and potatoes cool down beforeyou eat them – this lowers its GI value, even if you reheatthem again.

Glorious garlicThis powerful seasoning clove is more or less anti-everything. It isa powerful fighter of bacteria, including E.coli, and hasantifungal, antiviral and anti-inflammatory properties. Most ofthese properties are thanks to the sulphur content in garlic.Sulphur is a powerful antioxidant that has many cardiovascularbenefits and lowers cholesterol and blood pressure. Only sixcloves of garlic can halve your chances to develop colon, rectal,stomach and prostate cancer.

Tip: freshly crushed garlic is the most effective. Let it rest for 10 minutes after ithas been crushed to give its active ingredients time to start working. Do not roastgarlic for longer than 10 minutes, otherwise it will lose most of the nutrients thatmake it so healthy.

Admirable avocadosOne avocado contains half the fibre and 40% of the folate that youneed daily to protect yourself against heart disease. By addingavocado to your salad, the absorption of nutrients such as beta-carotene from the rest of the salad ingredients is three to fivetimes higher than without avocado. Many people avoid avocadodue to its high fat content, but even though about 75% of thecalories in the fruit come from the fats it contains, these are mostlymono-unsaturated fats that help lower blood cholesterol levels.Moreover, avocados contain loads of vitamins B, E and K, and there is proofthat it may curb the growing of oral cancer cells.

Tip: if your family does not like avocados, consider using avocado oil when you cook.

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