Dr Hanlie Lottering, Cnr Of St Bernard & Beagle St, 929 St Bernard Drive, Pretoria (2026)

30/12/2023

𝗞𝗲𝗲𝗽𝗶𝗻𝗴 𝘁𝗵𝗲 𝗪𝗲𝗶𝗴𝗵𝘁 𝗢𝗳𝗳

Maintaining weight loss can take just as much effort as losing it.

Here are some tips:
* 𝗞𝗻𝗼𝘄 𝘆𝗼𝘂𝗿 𝘁𝗿𝗶𝗴𝗴𝗲𝗿𝘀, roadblocks and favorite excuses. We all have them!
* 𝗗𝗼𝗻’𝘁 𝗸𝗶𝗱 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳. This is a long-term effort. The first year or two after significant weight loss may be the hardest, but if you can stick it out you’re more likely to make it in the long run.
* 𝗟𝗲𝗮𝗿𝗻 𝗳𝗿𝗼𝗺 𝗼𝘁𝗵𝗲𝗿𝘀 who’ve succeeded and follow their example.
* 𝗠𝗮𝗸𝗲 𝘀𝘂𝗿𝗲 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝗮 𝘀𝗼𝗰𝗶𝗮𝗹 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝗻𝗲𝘁𝘄𝗼𝗿𝗸 of friends, family and health professionals who will support your new healthy habits.
* 𝗙𝗶𝗻𝗱 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗲 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 to stick with it.
* 𝗔𝘁 𝘁𝗵𝗲 𝗲𝗻𝗱 𝗼𝗳 𝘁𝗵𝗲 𝗱𝗮𝘆, it’s up to you. Hold yourself accountable for the decisions you make.
* 𝗔𝗻𝗱 𝗿𝗲𝗺𝗲𝗺𝗯𝗲𝗿, you can’t do it by diet alone. For people trying to keep weight off, exercise is even more essential. The American Heart Association recommends 200 to 300 minutes of physical activity a week to keep those extra kilos from creeping back.

28/12/2023

𝗖𝗼𝗽𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝗛𝗼𝗹𝗶𝗱𝗮𝘆 𝗦𝘁𝗿𝗲𝘀𝘀.

Holidays are a great time to catch up with your loved ones and spoil them, but it can also add to your stress levels.

Let’s have a look at a few measures you can take to cope with the stress:

- Say no.
- Maintain healthy habits.
- Exercise.
- Manage you budget.
- Plan ahead.
- Practice relaxation.
- Sleep hygiene.
- Take a break.
- Connect with others.
- Eat well.
- Leave perfection pa ked away.
- Plan spending.
- Set boundaries.
- Shift your perspective.
- Treat yourself.

Take deep breaths and enjoy the last few days of 2023.

25/12/2023

We would like to wish each and everyone of our friends, family and followers a Blessed Christmas.

May you be surrounded by love, peace and joy.

19/12/2023

𝗦𝗶𝗺𝗽𝗹𝗲 𝗛𝗼𝗹𝗶𝗱𝗮𝘆 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀

Relaxing with your feet up at the end of a long year is your reward for working so hard, but not getting enough activity can quickly leave you feeling sluggish.

Here is a quick guide to Simple Holiday Exercises that you can do at home without equipment or visiting the gym. Check out the video on how to do these exercises:

1. Chair Pose
2. Standing side-leg raises
3. Oblique side bends
4. Sumo squat
5. Push-ups
6. Glute raises
7. Side plank

𝗙𝘂𝗹𝗹 𝗯𝗼𝗱𝘆 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗲𝘅𝗮𝗺𝗽𝗹𝗲:

3 – 4 rounds. Full body. Prepare to sweat.

1. Chair pose – hold for 60 seconds
2. Standing side leg raises – 10 reps per side
3. Oblique side bends – 15 reps per side
4. Sumo squat – 10 reps
5. Pushups – 10 reps
6. Glute raises – 20 reps
7. Side plank – hold for 30 seconds each side

So, get to sweating!

13/12/2023

𝗖𝗵𝗼𝗼𝘀𝗲 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗦𝗻𝗮𝗰𝗸𝗶𝗻𝗴 𝗧𝗵𝗶𝘀 𝗛𝗼𝗹𝗶𝗱𝗮𝘆 𝗦𝗲𝗮𝘀𝗼𝗻

Eating a snack between meals helps curb your hunger so that you don't devour your dinner when you finally sit down to eat a meal.

It helps to have healthy snack options on hand so that you're prepared when hunger strikes.

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝗮 𝗳𝗲𝘄 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗦𝗻𝗮𝗰𝗸 𝗜𝗱𝗲𝗮𝘀:

- Almonds
- Grapefruit
- Chickpeas
- Grapes
- Popcorn
- Yogurt
- Dried Fruit

Planning your snacks can help you diversify your nutrient intake and get the most out of your snacks and give your body what it needs.

12/12/2023

𝟭𝟬 𝗠𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺-𝗕𝗼𝗼𝘀𝘁𝗶𝗻𝗴 𝗙𝗼𝗼𝗱𝘀

Metabolism is the process by which the body changes food and drink into energy. During this process, calories in food and drinks mix with oxygen to make the energy the body needs.

It’s true that certain foods may help slightly increase your metabolic rate. This is the number of calories your body burns.
Adding these foods to your routine may make it slightly easier to lose body fat or prevent excess weight gain if that’s your goal.

However, eating more of these foods doesn’t guarantee you’ll lose weight. Instead, they serve as a complement to a balanced, moderately calorie-restricted diet to promote weight loss along with regular exercise.

𝟭. 𝗣𝗿𝗼𝘁𝗲𝗶𝗻-𝗿𝗶𝗰𝗵 𝗳𝗼𝗼𝗱𝘀
Protein-rich foods could help increase your metabolism for a few hours.
This is because they require your body to use more energy to digest them. Foods that are high in protein include: lean meat, fish, eggs, dairy, beans and legumes, nuts and seeds.

𝟮. 𝗠𝗶𝗻𝗲𝗿𝗮𝗹-𝗿𝗶𝗰𝗵 𝗳𝗼𝗼𝗱𝘀
The minerals iron and selenium each play different but equally important roles in the proper functioning of your body. They’re both required for your thyroid gland to function properly. This gland regulates your metabolism.

𝟯. 𝗖𝗵𝗶𝗹𝗶 𝗽𝗲𝗽𝗽𝗲𝗿𝘀
Capsaicin, a chemical found in chili peppers, may boost your metabolism by slightly increasing the rate at which your body burns calories.

𝟰. 𝗖𝗼𝗳𝗳𝗲𝗲
The caffeine found in coffee may help increase metabolic rate.

𝟱. 𝗧𝗲𝗮
Tea contains health-boosting compounds called catechins that may work with caffeine to boost metabolic rate.

𝟲. 𝗕𝗲𝗮𝗻𝘀 𝗮𝗻𝗱 𝗹𝗲𝗴𝘂𝗺𝗲𝘀
Legumes and beans are particularly high in protein compared with other plant foods. Examples are: lentils, peas, chickpeas, black beans and peanuts.

𝟳. 𝗚𝗶𝗻𝗴𝗲𝗿
Ginger may help with weight management, obesity prevention, and energy metabolism

𝟴. 𝗖𝗮𝗰𝗮𝗼
Flavonoids in cacao and cacao byproducts may help support metabolic actions and help reduce hypertriglyceridemia.

𝟵. 𝗪𝗮𝘁𝗲𝗿
Drinking enough water is a great way to stay hydrated. Additionally, older studies show that drinking water may briefly boost metabolism by 24–30%.

𝟭𝟬. 𝗦𝗲𝗮𝘄𝗲𝗲𝗱
Seaweed is rich in iodine, a mineral required to produce thyroid hormones and for your thyroid gland to function properly. Regularly consuming seaweed can help you meet your iodine needs and maintain your metabolic health.

Although these foods can boost your metabolic rate and consuming them regularly can help you lose and manage weight in the long term, they will not negate a poor quality diet.

For effective, lasting weight loss, seek a gradual reduction in calories and choose whole and minimally processed foods.

07/12/2023

𝗘𝗻𝗱-𝗢𝗳-𝗬𝗲𝗮𝗿 𝗕𝘂𝗿𝗻𝗼𝘂𝘁

T’is the season to be jolly yet you feel tired, stressed and filled with anxiety.
Often times the end of the year we need to meet work deadlines, get all those boxed ticked on the to-do lists and schedule time with friends and family.

End-of-year burnout is fatigue that manifests itself in the workplace, typically in November and December. Essentially it is a buildup of stress over time.

Here are five ways to cope with that end-of-year burnout:

𝗧𝗮𝗸𝗲 𝗮 𝗯𝗿𝗲𝗮𝗸.
Sometimes fear of being replaced at work, returning to a pile of work or having trouble disconnecting can cause employees to skip vacation days all together.
But taking time off is essential to your well being, sustained productivity and high performance.

𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘀𝗲 𝗽𝗿𝗼𝗷𝗲𝗰𝘁𝘀
If burnout is caused by overworking, it’s time to prioritise your projects.
Assess your current workload and sort items based on urgency and level of importance. When possible break down large projects into smaller pieces. In doing so the project won’t seem so daunting and more attainable.

𝗣𝘂𝘁 𝗰𝗼𝗽𝗶𝗻𝗴 𝗺𝗲𝗰𝗵𝗮𝗻𝗶𝘀𝗺𝘀 𝗶𝗻 𝗽𝗹𝗮𝗰𝗲.
Lack of self-care is one of the biggest contributors to end-of-year burnout.
Set aside mini relaxation breaks throughout the day. It is critical to prioritise sleep, exercise and healthy eating habits. If you find yourself having a stressful day, take time to go outside, even just for a few minutes.

𝗥𝗲𝗮𝗰𝗵 𝗼𝘂𝘁 𝗳𝗼𝗿 𝗵𝗲𝗹𝗽
If you feel like you can’t handle end-of-year burnout on your own, seek help from family, friends or colleagues. Another option is to seek help from a mentor or coach. As an entrepreneur you might be wearing too many hats and it is time to delegate responsibilities.

𝗦𝗲𝘁 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗯𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀.
While having flexibility is great, remote workers, in particular, find it difficult to unplug after work hours.
If you're in the midst of end-of-year burnout, it's time to set healthy boundaries. One example could be not checking work email in the evenings between certain hours so you can focus on spending time with loved ones.

By taking charge of your end-of-year burnout you will set yourself up for a new year filled with energy, excitement, and new beginnings.

05/12/2023

𝗥𝗲𝘀𝘁𝗹𝗲𝘀𝘀 𝗟𝗲𝗴𝘀 𝗦𝘆𝗻𝗱𝗿𝗼𝗺𝗲 (𝗥𝗟𝗦)

A condition that causes an uncontrollable urge to move the legs, usually because of an uncomfortable sensation.
It typically happens in the evening or nighttime hours when you're sitting or lying down. Moving eases the unpleasant feeling temporarily.

𝗦𝘆𝗺𝗽𝘁𝗼𝗺𝘀:
* Sensations that begin while resting.
* Relief with movement.
* Worsening of symptoms in the evening.
* Nighttime leg twitching.
* Sensations described as: Crawling, Creeping, Pulling, Throbbing, Aching, Itching or Electric

𝗖𝗮𝘂𝘀𝗲𝘀:
Often there is no known cause for RLS.
Sometimes RLS runs in families, especially if the condition starts before age 40.
Pregnancy or hormonal changes may temporarily worsen RLS signs and symptoms.

𝗥𝗶𝘀𝗸 𝗙𝗮𝗰𝘁𝗼𝗿𝘀:
RLS can develop at any age, even during childhood. The condition is more common with increasing age and more common in women than in men.

𝗧𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁:
Sometimes, treating an underlying condition, such as iron deficiency, greatly relieves symptoms of RLS. Correcting an iron deficiency may involve receiving iron supplementation orally or intravenously.
If you have RLS without an associated condition, treatment focuses on lifestyle changes.

* Try baths and massages.
* Apply warm or cool packs.
* Exercise.
* Avoid caffeine.
* Consider using a foot wrap or a vibrating pad.

29/11/2023

𝗕𝗘𝗔𝗧 𝗧𝗛𝗘 𝗛𝗘𝗔𝗧 𝗔𝗡𝗗 𝗦𝗧𝗔𝗬 𝗛𝗬𝗗𝗥𝗔𝗧𝗘𝗗

With soaring temperatures it is best to stay hydrated, but that can get challenging.
Our bodies need water to deliver nutrients to our cells, regulate body temperature, prevent infection, lubricate our joints and keep our organs running. Good hydration helps with sleep, mood and cognition.

If the thought of drinking water all day seems a bit mundane to your tastebuds, why not try the following foods that contain at least 80% water:

- 𝗖𝘂𝗰𝘂𝗺𝗯𝗲𝗿𝘀: More than 96% water!
- 𝗔𝗽𝗽𝗹𝗲𝘀: Besides all that healthy fiber, apples are also more than 80% water.
- 𝗪𝗮𝘁𝗲𝗿𝗺𝗲𝗹𝗼𝗻: It says it in the name. At 92% water, this sweet and refreshing fruit is a great source of hydration.
- 𝗭𝘂𝗰𝗰𝗵𝗶𝗻𝗶: Very versatile and can be eaten in so many ways, zucchini is 95% water.
- 𝗣𝗲𝗮𝗰𝗵𝗲𝘀: Fiber, vitamin C and 88% water, need we say more?
- 𝗜𝗰𝗲𝗯𝗲𝗿𝗴 𝗹𝗲𝘁𝘁𝘂𝗰𝗲: The primary nutritional benefit of iceberg lettuce is the 96% water content.
- 𝗚𝗿𝗮𝗽𝗲𝗳𝗿𝘂𝗶𝘁: Low in calories, high in nutrients, flavourful and more than 90% water.
- 𝗧𝗼𝗺𝗮𝘁𝗼𝗲𝘀: Sliced onto a sandwich, chopped into a fresh salad, tomatoes contain 95% water.
- 𝗖𝗮𝗻𝘁𝗮𝗹𝗼𝘂𝗽𝗲: Packed with beta-carotene (an antioxidant great for your eyes and skin), it also has a water percentage of 90.
- 𝗦𝘁𝗿𝗮𝘄𝗯𝗲𝗿𝗿𝗶𝗲𝘀: A cup full of fresh strawberries has just 49 calories. Sweet, plump and 92% water.
- 𝗣𝗶𝗻𝗲𝗮𝗽𝗽𝗹𝗲: At 86% water, pineapple is a great hydrator.
- 𝗖𝗮𝗿𝗿𝗼𝘁𝘀: Good for your eyes, rich in beta carotene, high in fiber and 90% water.
- 𝗕𝗹𝘂𝗲𝗯𝗲𝗿𝗿𝗶𝗲𝘀: Blend them into smoothies, sprinkle into salads or eat as a snack. Blueberries contain 85% water, vitamin C, iron, magnesium and a gram of protein.

Don’t let dehydration catch you off guard this summer.

28/11/2023

𝗛𝗘𝗔𝗥𝗧𝗕𝗨𝗥𝗡

A burning pain in your chest, just behind your breastbone, often worse after eating, in the evening, or when lying down or bending over.

Heartburn occurs when stomach acid backs up into the tube that carries food from your mouth to your stomach.

Occasional heartburn can be managed by a change of lifestyle and nonprescription medications.

Frequent heartburn or heartburn that interferes with your daily routine may be a symptom of a more serious condition.

𝗦𝘆𝗺𝗽𝘁𝗼𝗺𝘀 𝗼𝗳 𝗵𝗲𝗮𝗿𝘁𝗯𝘂𝗿𝗻 𝗶𝗻𝗰𝗹𝘂𝗱𝗲:
* A burning pain in the chest that usually occurs after eating and may occur at night
* Pain that worsens when lying down or bending over
* A bitter or acidic taste in the mouth

𝗦𝗲𝗲 𝘆𝗼𝘂𝗿 𝗱𝗼𝗰𝘁𝗼𝗿 𝘄𝗵𝗲𝗻:
* Heartburn occurs more than twice a week
* Symptoms persist despite use of nonprescription medications
* You have difficulty swallowing
* You have persistent nausea or vomiting
* You have weight loss because of poor appetite or difficulty eating

𝗪𝗵𝗮𝘁 𝘁𝗿𝗶𝗴𝗴𝗲𝗿𝘀 𝗵𝗲𝗮𝗿𝘁𝗯𝘂𝗿𝗻?
* Spicy foods
* Onions
* Citrus products
* Tomato products, such as ketchup
* Fatty or fried foods
* Peppermint
* Chocolate
* Alcohol, carbonated beverages, coffee or other caffeinated beverages
* Large or fatty meals
Being overweight or pregnant also can increase your risk of experiencing heartburn.

24/11/2023

𝗦𝗣𝗘𝗔𝗞 𝗢𝗨𝗧! 𝗕𝗥𝗘𝗔𝗞 𝗧𝗛𝗘 𝗦𝗜𝗟𝗘𝗡𝗖𝗘!

The 25th of November is the start of a 16 day world wide campaign to end gender based violence.

Violence against women and girls is a human rights violation.
Only 40% of women seek help after experiencing violence and this campaign advocates for support and access to quality, multi-sectoral services essential to their safety, protection and recovery.

If you, or someone you know are experiencing abuse in any form, there is help.

Contact the 𝙎𝙩𝙤𝙥 𝙂𝙚𝙣𝙙𝙚𝙧 𝙑𝙞𝙤𝙡𝙚𝙣𝙘𝙚 𝙃𝙚𝙡𝙥𝙡𝙞𝙣𝙚 on 0800 150 150 and speak to someone in any of the 11 official languages. This helpline is available 24/7.

23/11/2023

𝗛𝘆𝗽𝗼𝘁𝗵𝘆𝗿𝗼𝗶𝗱𝗶𝘀𝗺

A small butterfly-shaped gland found near the base of the neck, called the thyroid.
This gland produces hormones that regulate vital metabolic processes throughout our bodies.

When this gland doesn’t produce enough hormones it is called 𝗛𝘆𝗽𝗼𝘁𝗵𝘆𝗿𝗼𝗶𝗱𝗶𝘀𝗺.
Throughout our body there are receptors of the thyroid hormone and when the thyroid doesn’t function as it should, it can cause problems in almost every system of the body from the heart and GI tract to sleep, mood, even the growth of hair, skin and nails.

𝗦𝘆𝗺𝗽𝘁𝗼𝗺𝘀 𝗺𝗮𝘆 𝗶𝗻𝗰𝗹𝘂𝗱𝗲:
* Tiredness.
* More sensitivity to cold.
* Constipation.
* Dry skin.
* Weight gain.
* Puffy face.
* Hoarse voice.
* Coarse hair and skin.
* Muscle weakness.
* Muscle aches, tenderness and stiffness.
* Menstrual cycles that are heavier than usual or irregular.
* Thinning hair.
* Slowed heart rate, also called bradycardia.
* Depression.
* Memory problems.

𝗪𝗵𝗲𝗻 𝘁𝗼 𝗺𝗮𝗸𝗲 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗱𝗼𝗰𝘁𝗼𝗿:
See your health care provider if you’re feeling tired for no reason or if you have other symptoms of hypothyroidism.

Dr Hanlie Lottering

30/12/2023

28/12/2023

25/12/2023

19/12/2023

13/12/2023

12/12/2023

07/12/2023

05/12/2023

29/11/2023

28/11/2023

24/11/2023

23/11/2023

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