http://www.health-and-fitness.co.za/

Health and Fitness, 1015 Saxby Avenue, Eldoraigne (2025)

14/11/2025

It’s not just how much - it’s how you distribute it.

Aim to include ~20–40 g high-quality protein per meal, spaced across the day - especially around training and at breakfast. This helps stimulate muscle protein synthesis, supporting strength, recovery, and healthy ageing.

Evidence notes: Even protein distribution improves 24-h MPS; ~20–25 g can maximise MPS in young adults, while ~40 g may be advantageous after whole-body sessions and for older adults.

🌐 www.health-and-fitness.co.za

13/11/2025

If you're one of the millions dealing with migraines, your plate might hold more answers than you think 🧠✨

Research shows that dietary triggers vary from person to person, but common culprits include:
🍷 Red wine and alcohol
☕ Caffeine (or caffeine withdrawal)
🧀 Aged cheeses
🍫 Chocolate
🥤 Artificial sweeteners (like aspartame)
🍜 Foods with MSG
🥩 Processed meats
🍊 Citrus fruits

But here's the truth: Migraine management isn't about following a one-size-fits-all diet - it's about discovering YOUR unique triggers.

👉What can help:

✅ Eating regularly (every 3-4 hours) to stabilize blood sugar
✅ Adding protein and fiber to keep you satisfied
✅ Staying hydrated - simple but effective
✅ Keeping a food journal to identify patterns
✅ Working with a dietitian to create a personalized plan

As a dietitian specialising in wellness nutrition, I help clients uncover their individual food triggers and develop sustainable eating patterns that work with their lifestyle - not against it. Because managing migraines shouldn't mean restrictive diets or guesswork.

Ready to take a holistic approach to your nutrition and headache management? Let's work together to find what works for YOU.

📅 Book your consultation today
📧 dietitian@goalnet.co.za
🌐 www.health-and-fitness.co.za

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12/11/2025

A spinal cord injury can fundamentally change how you move through the world, bringing challenges that range from altered mobility and muscle spasticity to the ongoing risk of secondary health complications. Yet movement remains not only possible but essential - it's one of the most effective tools available for preserving your health, function, and independence.

As a Biokineticist, Juan Oosthuizen specialises in developing individualised, evidence-based exercise programmes for people living with paraplegia and other spinal cord injuries. These programmes are carefully structured to address the specific needs that arise after spinal trauma, focusing on key areas such as:

🟠 Developing and preserving muscle strength in functional muscle groups
🟠 Promoting healthy circulation and maintaining joint integrity
🟠 Managing muscle spasticity and chronic pain
🟠 Enhancing your ability to perform daily activities independently
🟠 Preventing secondary complications such as pressure sores, cardiovascular decline, and bone density loss

Each rehabilitation session is thoughtfully tailored to your unique injury level, capabilities, and goals. This personalised approach ensures that every exercise is both safe and purposeful, allowing you to work towards your maximum physical potential without compromising your wellbeing.

The benefits extend beyond physical recovery. Regular, guided movement also plays a vital role in supporting mental health, building confidence, and restoring a sense of control over your body and your life after injury.

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www.health-and-fitness.co.za
juan49bio@gmail.com
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07/11/2025

Pregnant and feeling puffy or tired?

Lymphatic drainage therapy is a gentle, safe way to:
🤰 Reduce swelling in the feet and legs
💤 Improve sleep and comfort
💧 Support detox pathways naturally

Treat yourself (and your baby bump) to relief and relaxation.
Your body will thank you!

📍 Located in Centurion.
📞 Book your consultation today and take control of your lymphatic health.
www.lymphtherapy.co.za
082 499 1566
info@mlcinfo.co.za

🔗 Learn more or book your consultation at www.health-and-fitness.co.za

05/11/2025

If you’re spending hours behind a desk or looking down at your phone, that stiffness or ache in your neck isn’t just “normal” - it’s a warning sign.

Poor sitting posture and forward head tilt increase pressure on the neck muscles and joints, often leading to:

❌ Chronic neck and shoulder pain
❌ Tension headaches
❌ Decreased mobility

✅ How Thilda Kruger can help you:
Thilda can assess your posture, identify muscle imbalances, and create a targeted treatment plan. This often includes:

👉 Strengthening your neck, shoulder, and upper back muscles
👉 Postural re-education and ergonomic adjustments
👉 Gentle mobilisation and stretching techniques

💡 Small daily tip:
Keep your screen at eye level, relax your shoulders, and take short movement breaks every 30–45 minutes.

📍 Ready to break the neck pain cycle? Connect with Thilda Kruger at Health & Fitness.
admin@thkphysio.co.za
🌐 www.health-and-fitness.co.za

31/10/2025

Laughing isn’t just fun — it’s scientifically proven to benefit your health!

Laughter can:

✅ Reduce stress hormones
✅ Boost immune function
✅ Improve circulation and heart health

💡 Tip: Watch a funny video, share jokes with friends, or simply laugh more each day — your mind and body will thank you!

30/10/2025

Did you know that hearing loss often develops so gradually that you might not notice until communication becomes difficult? 👂✨

Lizel Kleynhans focuses on helping individuals protect, preserve, and, when necessary, rehabilitate their hearing. Simple changes - like reducing headphone volume to below 60% or wearing protective earplugs in noisy environments - can make a lasting difference.

If you suspect even minor hearing changes, early testing is essential. The sooner it’s addressed, the better your chances of maintaining long-term hearing health.

👉 Take steps today to protect your hearing for tomorrow.
Visit: www.health-and-fitness.co.za
Email: admin@hearall.co.za

28/10/2025

When the thyroid gland is removed, your body no longer produces thyroid hormones naturally, which can affect metabolism, energy levels, and even mood. While hormone replacement therapy is essential, your diet plays a critical role in helping your body function optimally.

👉 Nutrition tips for life after thyroid removal:

🥑 Consistent meal timing: Helps stabilise energy and metabolism throughout the day.
🥑 Adequate protein: Include lean meats, fish, eggs, legumes, and dairy to support metabolism and maintain muscle mass.
🥑 Micronutrients: Ensure sufficient iodine, selenium, and zinc through foods like seafood, eggs, nuts, and whole grains to support thyroid hormone function.
🥑 Balanced carbohydrates and healthy fats: Whole grains, fruits, vegetables, olive oil, and avocado help maintain energy and support overall health.
🥑 Hydration & fibre: Helps digestion, which can slow with changes in metabolism.

💡 Lifestyle matters too:

✅ Light daily exercise supports metabolism and cardiovascular health
✅ Regular sleep patterns improve energy and hormone balance
✅ Periodic check-ups ensure your hormone replacement dosage remains optimal

With the right combination of medication, nutrition, and lifestyle habits, life after thyroid removal can be full, active, and vibrant.

📍 Book your consultation with Sarlene today!
📧 dietitian@goalnet.co.za
🌐 www.health-and-fitness.co.za

24/10/2025

Slouching is something many of us do without even noticing - at your desk, on your phone, or watching TV. But poor posture affects more than just appearance.

Slouching increases strain on your spine and muscles, can limit lung function, and even contributes to fatigue and headaches.

💡 Simple tips to fix your slouch:

✅ Sit tall: Feet flat, shoulders relaxed, ears aligned with shoulders
✅ Engage your core: A strong core supports your spine and reduces strain
✅ Take breaks: Stand up, stretch, or walk every 30–45 minutes
✅ Strengthen postural muscles: Exercises like planks, bridges, and rows improve support and alignment.

Even small, consistent adjustments help your body move more efficiently, feel stronger, and prevent pain.

At Juan Oosthuizen Biokineticist, we help you retrain your posture, improve stability, and strengthen your body for everyday life — so you can sit, stand, and move with confidence.

www.health-and-fitness.co.za
juan49bio@gmail.com

22/10/2025

Do you spend hours at your desk every day? You’re not alone - but your lymphatic system may be silently struggling.

Unlike your blood, which has the heart to keep it circulating, your lymph relies entirely on movement and muscle contractions to flow. When you sit still for long periods, this system slows down, leading to:
⚠️ Fluid retention and swelling
⚠️ Fatigue and brain fog
⚠️ Weakened immunity

A sedentary lifestyle can directly reduce lymph flow and contribute to toxin buildup and inflammation in the body.

💚 Here’s how to help your lymph system thrive:

Take movement breaks every 45 minutes
✅ Add short walks or gentle stretches throughout the day.
✅ Practise deep breathing - your diaphragm helps pump lymph fluid.
✅ Try lymphatic drainage massage, proven to boost circulation and ease swelling.

At Lymph Therapy, Erika van der Mescht uses specialised techniques to restore healthy lymph flow, helping you feel lighter, energised, and more balanced.

Your body was made to move — let’s get your system flowing again. 🌿

📍 Located in Centurion.
📞 Book your consultation today and take control of your lymphatic health.
www.lymphtherapy.co.za
082 499 1566
info@mlcinfo.co.za

🔗 Learn more or book your consultation at www.health-and-fitness.co.za

17/10/2025

Did you know losing just 2% of body water can impair physical performance and concentration?

Dehydration can lead to fatigue, reduced alertness, and slower reaction times - even in everyday activities.

💧 Hydration tips you can use:
✅ Start your day with a glass of water before coffee.
✅ Drink consistently throughout the day (don’t wait until you’re thirsty).
✅ Add electrolytes if you exercise intensely or sweat a lot.
✅ Monitor your urine colour - pale yellow means you’re hydrated.

At Health & Fitness, we remind you: your body’s performance depends on its balance. Stay hydrated, stay sharp.

🔗 health-and-fitness.co.za

16/10/2025

Do you often sit at a desk, look at screens, or drive for long hours—and find your neck stiff, sore, or “tight” by day’s end? You’re not alone.

Chronic neck pain is one of the most common musculoskeletal complaints, and it affects people of all activity levels. 🌀

What the evidence shows:

➡️ Strengthening and exercise programs targeting the neck and upper quadrant produce moderate improvements in pain and function in the short term.
➡️ Exercise therapy is considered a primary treatment for chronic neck pain across multiple clinical guidelines.
➡️ Core stabilization exercises—focusing on the trunk muscles—help improve posture, reduce strain on the neck, and support spinal balance, especially when integrated with other therapy.

Thilda’s approach might include:

Targeted neck strengthening & mobility drills — to restore movement and reduce stiffness

✅ Core stability training — engaging the deep trunk muscles to support the spine and offload pressure on the neck
✅ Manual therapy & mobilisations — to address stiffness in vertebrae and maintain joint mobility
✅ Postural correction & ergonomic advice — long hours in poor positions worsen symptoms
✅ Functional integration — retraining movement patterns that connect core strength and neck control

When you combine neck-focused exercises + core work + movement retraining, you’re giving your body a stronger foundation for recovery—and reducing the chance of recurrence.

📍 Ready to break the neck pain cycle? Connect with Thilda Kruger at Health & Fitness.
admin@thkphysio.co.za
🌐 www.health-and-fitness.co.za

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