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SES Newsletter | April 2021
Dear members,

With World Health Day (7 April) behind us, and cold winter days ahead of us, now’s the time to put your health first, stay strong in the healthy habits you’ve formed over summer, and give your immune system a boost.

If you’re not quite sure where to start, you might find our feature article, 5 small habits that will impact your health in big ways, to be a good foundation and source of inspiration. And for some immune boosting tips, scroll down to our News section.

Even though our COVID-19 numbers have shown some uplifting decreases, please don’t let your guard down. Continue to wear your masks, wash your hands regularly, practise social distancing and avoid big crowds.

Please take note that, in the next few days, we will be sending out an email (and sharing posts on social media) giving important information about the COVID-19 vaccine roll-out here in Zambia and our new pharmacy partners. All of you, our valued SES members, are invited to contact our dedicated SES COVID-19 Hotline should you have any questions about the vaccine roll-out or should you need medical advice and assistance. If it’s an emergency, call the SES Call Centre at 737 /  +260 96 274 0300 / +260 96 941 6388, or if it’s not urgent, please send a WhatsApp to +260 76 203 1802 with your name and membership number and we will call you back.
Here’s what this month’s newsletter contains:
Product of the month: How Group Benefit Solutions can help boost your business
Feature article: 5 small habits that will impact your health in big ways
10 tips to boost your immune system
The WHO launches Viral Facts Africa
Product of the Month
How Group Benefit Solutions can help boost your business
Employee stress can affect work relationships, team cohesion and employee engagement – not to mention your bottom line. So much so, in fact, that Virgin Pulse’s Managing stress in your workplace report stated that the estimated cost to the global economy is US$1 trillion per year in lost productivity.

We’ve been providing Group Benefit Solutions to our clients for years and we’ve witnessed numerous success stories as a result of employers showing employees that they’re invested in them – and their families.

If you’d like to know more about how offering benefits in the form of Group Life, Group Disability and Group Funeral can benefit your business and help focus your employees’ output and productivity, please contact us on 737 or send an email to
5 small habits that will impact your health in big ways
The world celebrated World Health Day on 7 April. While World Health Day might only be one day in our calendars, what the pandemic has made us all realise is that a commitment to our health requires dedication and focus for the other 364 days of the year as well.

The very thought of putting your health first for 365 days might be instantly intimidating to some, but it’s important to remember that small changes eventually add up to huge results.

That’s why we’ve rounded up 5 easy habits you can adopt today to make a big difference to your overall physical and mental wellbeing:
1. Find a way to move that you enjoy

All you need is 30 minutes a day of movement to counteract the negative effects of sitting for long periods of time. The secret to daily movement is to find a form of movement that you enjoy. It could be a brisk morning walk around the block (grabbing a takeaway coffee along the way as an incentive), a YouTube workout with great music, a fun game of catch with the kids in the garden, or a lunch break spent at the gym.
2. Eat the colours of the rainbow

There isn’t one pill, smoothie or shake (or fruit or vegetable, for that matter) that contains all of the nutrients you need to be healthy. That’s why experts advise that we try to eat a rainbow of at least five different fresh fruit and vegetables every day. Try to buy one new vegetable you’ve never tasted every time you shop and get at least one serving from each of the following categories daily:

Dark green leafy vegetables
Yellow or orange fruit and vegetables
Red fruit and vegetables
Legumes (beans) and peas
Citrus fruit
3. Drink a glass of water as you wake up & before every meal

We all need to keep ourselves well hydrated, and one of the best ways to do so is to drink a glass of water first thing in the morning and before each and every meal. That already means you’re halfway there in the goal of drinking at least 6-8 glasses of water a day.
4. Start building time for digital detoxing into your days and weeks

This is one of the hardest healthy habits to adopt, but shutting down our screens for short periods of time is crucial in today’s always-on economy. Start small – such as by implementing a no-screens rule 60-90 minutes before bed for a better sleeptime routine – and then build up to the idea of a half day or full day of no technology on the weekend. You can leave your phone on for emergency calls, but the idea is to escape mindless scrolling and avoid stressful email pop-ups so that you can focus on real relaxation, quality time spent with loved ones, and being creative (whether in the kitchen, garage or garden).
5. Make time for stillness and silence

Taking time out to be still and silent (even if only for 15 minutes a day) allows us to self-reflect and daydream, which activates multiple parts of the brain. It also helps shut down our bodies’ physical response to stress, which helps to:

Lower your blood pressure
Decrease your heart rate
Steady your breathing
Reduce muscle tension
Increase focus and cognition

1. 10 tips to boost your immune system

As we head into winter and continue to fight the COVID-19 pandemic, it’s more important than ever to keep your system healthy. As Harvard Health explains, your first line of defence is to lead a healthy lifestyle. Here are 10 top tips to get you started:
Don't smoke
Eat a diet high in fruit and vegetables
Drink enough water daily (at least 6-8 glasses)
Exercise regularly
Maintain a healthy weight
If you drink alcohol, drink it in moderation
Get adequate sleep
Take steps to avoid infection, such as washing your hands frequently and cooking meat thoroughly
Try to minimise your stress levels
Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infections before they take hold in your body
2. The World Health Organisation (WHO) launches Viral Facts Africa

At the end of March, the WHO launched Viral Facts Africa, a first-of-its-kind African initiative to combat health misinformation online, encompassing a network of fact-checking organisations and leading public health bodies. The initiative is starting with engaging health fact checks, explainers, myth busters and misinformation literacy messages that are optimised for sharing on 
FacebookTwitter and Instagram. For more information, read the press release here.
Thank you. Natotela. Zikomo.
See you next month!
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