There are many people who rely on public health services in South Africa, but because of the failed state, they have to wait in long queues and maybe get to see a doctor two months later. Those on medical aids that cover just about everything are fortunate. For the rest of us? Not so much.
I’ve seen it myself—a young couple with a kid. They both have jobs, but they’re on the lowest possible hospital plan they can find. For them, and for millions of others, the best option is simple: stay out of hospital, stay away from doctors, stay away from clinics.
So how do you do that? What’s the secret? Well, it boils down to the same advice your grandfather and grandmother gave you: stay healthy.
The trouble is, the health industry has crowded out the basics of personal health care. We’ve been sold the idea that you need expensive yoga classes, trendy pilates sessions, or an exclusive gym membership to be healthy. The truth? It starts with food. You are what you eat.
This is not an advice column. This is stuff you’ve been told all your life. And if you haven’t been told—well, then something is amiss in your background (ha ha).
If you want health information on a deeper level, then yes, see a doctor, a nutritionist, or even, these days, a sports instructor (as if you needed one of those). But on a day-to-day level, here are the basics…
Eat Smart, Not Fancy
You don’t need a nutritionist to tell you that a plate of pap and cabbage is better than a packet of NikNaks and a Coke.
• Buy seasonal fruit and veg—they’re cheaper and fresher.
• Bulk up on beans, lentils, and eggs: affordable sources of protein.
• Cook at home. A pot of soup made from bones and veg scraps goes further than any takeaway.
• Cut down on sugar and fizzy drinks. Your pancreas will thank you.
Move Your Body—For Free
A lot of people live sedentary lives, sitting behind desks all day—whether in an office or working from home. That’s why exercise matters. And no, you don’t need to pay someone to tell you how to move.
• Walk. To the shop, to work, around the block.
• Use what’s around you: stairs, parks, beaches, even your living room.
• Dance. Yes, really. It’s free, it lifts your mood, and it keeps you moving.
• Stretch in the morning. Call it yoga if you like—but really it’s survival.
Sleep Like It Matters
Sleep is your body’s repair shop. Treat it that way.
• Cut screen time before bed.
• Try to keep a regular sleep schedule.
• If you’re sleeping on a couch or sharing a room, do what you can to make it dark and quiet. Even a T-shirt over your eyes helps.
Avoid What Hurts You
This is obvious, but worth repeating.
• Smoking, heavy drinking, and drugs—these aren’t just expensive, they’re hospital tickets.
• If you’re using substances to cope, talk to someone. A friend, a pastor, a helpline. You’re not alone.
Know Your Body
It’s no use eating dairy products if they make you sick. Pay attention to what your body tells you.
• Notice how food makes you feel.
• Track your energy, your digestion, your skin.
• If something’s off, act early—even if it’s just asking a friend for advice.
The Honest Reality
Let’s not pretend: some people have underlying health issues they don’t even know about, and we won’t go into that tragic area right now. And remember, not everyone in South Africa has the luxury of choice. The poorest of the poor don’t always have access to proper food, exercise spaces, or even basic shelter—and so they end up in hospital sooner rather than later.
But for those who do have some agency, the basics still matter. Eat decently, move daily, sleep enough, and avoid the worst substances. None of this guarantees perfect health, but it lowers your risk.
It’s not glamorous. It’s not expensive. But it’s your best chance of staying out of those queues.
