Every year, National Nutrition Week (9–15 October) makes South Africans aware of the importance good nutrition plays in our health, productivity, and quality of life from childhood to old age, and to encourage healthier eating habits as a nation.

For 2025, the theme is “Food for Health, Health for All”. This theme highlights an important fact: access to nutritious, safe, and affordable food is a basic human right. Good nutrition leads to a healthier community and a more productive nation.

The triple burden of malnutrition in South Africa

South Africa has a nutritional issue known as the “triple burden of malnutrition.” This means the country is dealing with three major issues at the same time: undernutrition (such as stunting and wasting), micronutrient deficiencies caused by a lack of vital vitamins and minerals, and an increase in overweight and obesity.

Many households rely on cheap, high-starch, ultra-processed foods because healthy food is either too expensive or difficult to access. This creates a dangerous cycle of low energy, weakened immunity, chronic illnesses, and reduced productivity.

Nutrition challenges in the mining and industry sector

Poor nutrition affects everyone, but in the mining and industrial sectors, the risks are even higher. Workers do physically challenging, high-risk tasks, often on long shifts and irregular schedules. What they eat directly impacts their safety, alertness, and performance.

Most workers don’t consume enough fruits and vegetables because healthier meals aren’t always available. Instead, they rely mostly on cheap, starchy staple foods, which leads to fatigue and nutrient deficiencies.

Because ultra-processed convenience foods are quick and accessible, they are frequently consumed. After a short energy spike provided by these sugary snacks and drinks, you’re inevitably met with an energy crash that impacts focus and performance. 

Even when workers want to make healthier choices, affordability and availability often don’t allow them to. Healthier options are often more expensive or simply not available on-site, which leaves workers with limited access to the food (and more importantly, nutrition) they need to stay energised and healthy during their challenging shifts.

All of these issues increase the risk of fatigue, more accidents, absenteeism, chronic illness, and long-term health costs for both workers and employers.

How Back to Basics Nutrition makes a difference

At Back to Basics, we understand the difficulties of the mining and industrial environment. That’s why our range of dietician-developed supplementary, meal-replacement and sustained-energy drinks, and high-protein bars is made specifically for shift workers and high-performance teams.

We can help because our products are developed by dieticians to meet real energy and nutrient needs, ensuring that workers receive the right balance of nutrients to support performance. Unlike sugar-based alternatives that cause quick energy boosts and crashes, our products deliver sustained energy for over three to four hours, helping employees stay safe and focused.

With over 20 years of fatigue management research behind our products, we understand how workplace fatigue develops, and more importantly, how to prevent it.

Our products help companies because when workers feel better, companies perform better, which is why nutrition is not just a wellness benefit, but a strategic advantage. Interested in finding out more? Have a look at our previous blogs, then shop our range of dietitian-approved nutritional supplements to get you through your day!

This September is Heart Awareness Month in South Africa, ending with World Heart Day on the 29th. Therefore, we have decided not to skip a beat; instead, we are getting to the heart of the matter by giving one of the most vital organs the attention it deserves. 

How much do we really understand about our heart health, and are we doing enough to protect it? Cardiovascular disease refers to conditions that affect the heart and blood vessels, including heart attacks, strokes, and hypertension (high blood pressure). Over time, poor lifestyle habits such as an unhealthy diet, smoking, lack of exercise, and unmanaged stress damage the blood vessels, increase cholesterol buildup and strain the heart.

In South Africa, cardiovascular disease is the leading cause of death, after HIV/AIDS. The encouraging news, however, is that there are several ways to prevent and manage this disease effectively. 

While the working class is at a higher risk of being affected by the symptoms that cause heart issues, we continue to raise awareness about how everyday choices can either protect or put pressure on your cardiovascular system. In physically demanding industries like mining and shift work, where long hours, irregular eating patterns, and dehydration are common, the risks escalate even more.

This is where Back to Basics – Nutrition provides valuable support, with products and recipes that help stabilise blood sugar, and essential vitamins and minerals that combat fatigue and low energy. The tools for a stronger heart are within reach. Combined with lifestyle changes like regular exercise, quality sleep, and routine health checks, these products can help mining and shift workers safeguard their most vital organs against unnecessary stress.

Protect your heart today with knowledge, nutrition, and small but powerful daily choices. After all,  every beat matters!

National Women’s Day on August 9th is now behind us; however, the broader celebration of Women throughout August is still amongst us. This still provides a meaningful opportunity to honour the resilience, strength and contributions of women in South Africa’s workforce, particularly in demanding industries like mining and manufacturing. Irregular hours and physical demands associated with shift work significantly impact women’s well-being and focus, leading to issues such as fatigue and nutritional deficiencies.

However, at Back to Basics – Nutrition, we empower women to thrive in these environments – starting with nutrition. Through our commitment to addressing women’s health in environments that often overlook these needs, we have established ourselves, collaborating with food scientists and dieticians, to create products designed with women in mind. 

The Demands of Shift Work on Women’s Health

Over the past few decades, women have made remarkable progress in mining and construction, filling roles traditionally dominated by men, such as operators, engineers, supervisors and managers, among others. Yet, shift work often takes a toll on their health due to night shifts, long hours, and physically intensive tasks. Irregular schedules disrupt circadian rhythms, leading to fatigue, stress and poor dietary habits. This, in turn, may lead to elevated risks of obesity, cardiovascular issues and diabetes.

We approach these strenuous realities with practical solutions such as our Premium Fatigue Packs, which are geared towards sustaining women through these demanding shifts. Products that are quick and easy to consume ensure that women have all the wholesome nutrients they need to maintain a constant workflow.

Nutrition As a Foundation for Resilience

As we continue to celebrate the unbreakable spirit of women in labour-intensive industries and recognise nutrition as the foundation for their resilience, we are conscious that a balanced, nutrient-dense diet is critical for women in these roles. Foods that include low-GI carbohydrates, fibre and essential vitamins and minerals provide sustained energy, preventing the crashes that come with sugary energy drinks and oily, processed food. 

Our convenient, on-the-go solutions are designed to neatly and unobtrusively fit into their hectic schedules, delivering the nutrients that women require for mental clarity and effective physical stamina. We prioritise nutrition because poor nutrition in shift work is a leading cause of serious health risks, including obesity, diabetes, and heart disease, which can impact women’s long-term health and career longevity. In fact, South Africa has one of the highest obesity rates in the world, further highlighting the need for better, more effective nutrition as a foundation. This is where we come in with our stimulant-free products to help regulate blood sugar, improve gut health, and boost immunity, reducing absenteeism and enhancing workplace performance.

For example, a nutrient-dense snack can provide the mental clarity needed to operate heavy machinery safely or the stamina to complete a 12-hour shift. By addressing these health risks, our products empower women to stay healthy and excel in high-risk environments like mines or construction sites.

As a parting thought, we’re reminded of Maya Angelou’s powerful words: “Each time a woman stands up for herself, she stands up for all women.” By prioritising nutrition and health, women in mining and industrial sectors are not only uplifting themselves but also empowering other women to uplift themselves and thrive. Back to Basics Nutrition is proud to support this journey, providing the tools women need to overcome challenges and excel in their roles. 

Mandela Day, as most South Africans know, is a day to turn your attention towards the person, community, or organisation next to you and inspire change for the better. It’s a day to celebrate the life and achievements of Nelson Mandela, for just 67 minutes. This year, Back to Basics Nutrition is proud to partner with E2G (Eat-2-Grow), a passionate social enterprise that is fighting hunger at its root with scalable, transparent and locally-led nutrition systems.

Eat-2-Grow FOOD

Analyses done by Eat-2-Grow show that over 800 million people go to bed hungry every night. However, this hunger can’t be satisfied with just any food – people require hearty, healthy nutrition that both sustains and empowers. It has been observed that the nutritional quality of emergency food tends to be nutritionally poor, and struggles to reduce food insecurity. In other words, emergency food is often a lifeline for those in dire straits; however, its poor nutritional value does little to improve their health and overall nourishment.

Eat-2-Grow began as a social enterprise aimed at providing an alternative to the limitations of emergency food (limitations such as requiring cooking, water, providing glucose spikes, or not reaching the right community). This alternative was found in SuperFOOD Power Bars – a high protein, nutrient-dense bar that is fast, scalable and provides sustainable relief. Eat-2-Grow partners with local partners to understand which communities need them the most. 

Our Partnership With Eat-2-Grow and United Way

We proudly manufacture Eat-2-Grow’s FOOD bars that will be donated to communities in need across South Africa this Mandela Day. Each bar offers:

• 60g of chocolate-coated deliciousness
• 257 calories & 12g protein for sustained energy
• Nutrient-rich ingredients including dates, oats, nuts & spirulina
• Ready-to-eat meal alternative, no cooking or water required
• Vitamin and mineral premix to boost nutrients

Our partnership with Eat-2-Grow and United Way South Africa aims to distribute 5000 of these bars to schools, youth clubs, and Gender-Based Violence (GBV) centres across South Africa. As of writing, 1,173 bars have been purchased through the campaign, and we’re calling on communities, individuals, and businesses to help us reach our goal. You can donate via THIS link.

Every bar is fully traceable through the Track Your Impact app, available on Android and iOS, allowing you to track when and where your bar is made, where it will be shipped, and who receives it, with real-time updates and verified photos. Every 36.46 ZAR ($2) = 1 bar donated = 1 life impacted. Your donation goes directly to production and delivery – no middlemen and no waste. Download the app today to see how your 67 minutes of giving can make a tangible difference.

Looking Ahead: A Broader Vision for South Africa

This Mandela Day campaign is just the beginning. Back to Basics – Nutrition and Eat-2-Grow are committed to ongoing efforts to combat hunger in South Africa. Our next initiative with Africa Food For Thought (AFFT) will build on this momentum, extending our reach to more vulnerable communities and continuing to prioritise nutrition solutions. 

Join Us This Mandela Day

We can honour Nelson Mandela’s legacy together by taking action. Your 67 minutes can change lives. Donate a SuperFOOD Power Bar, track its impact, and join us in fighting hunger at its core. Together with Eat-2-Grow and United Way South Africa, we’re building a healthier, stronger South Africa – one bar at a time.

“What counts in life is not the mere fact that we have lived. It is what difference we have made to the lives of others.”

– Nelson Mandela

Worker health and well-being are critical factors in South Africa’s mining industry, with several regulations in place to control and ensure safety, productivity, and compliance. The Guideline for the Compilation of a Mandatory Code of Practice on Minimum Standards of Fitness to Perform Work at a Mine (DMR 16/3/2/3-A3) was designed to assist mine employers in increasing health standards and mitigating risks in hazardous working environments. However, recent health statistics reveal that obesity and poor nutrition are becoming increasingly common amongst miners, which contribute to fatigue, lower productivity and increased safety risks. Let’s find out how to address these concerns while aligning with the required guidelines.

The Health Crisis in SA Mining

Before we go about finding solutions, let’s understand the problem at hand. According to the Global Journal of Health Science (2017), close to 54% of South Africans suffer from obesity, with miners reflecting these trends. Furthermore, at least 50% of mining and industry workers in South Africa have a BMI (Body Mass Index) greater than 25, classifying them as overweight, or greater than 30, classified as obese. 

Due to the nature of mining work (strenuous activity, high heat, etc.), obesity has a specifically adverse impact on miners’ tolerance, mobility, reasoning and general health. For instance, workers with a BMI of >35 or weight >130kg require referral to an OMP (Occupational Medical Practitioner) for risk assessment. Poor nutrition, characterised by a high-sugar, high-carb and low-fibre diet (e.g. pap, bread, sugary drinks), can additionally lead to energy crashes, dehydration, high blood pressure and high blood sugar, among others. In turn, this leads to reduced awareness, a higher likelihood of accidents, absenteeism, lower morale, and a higher likelihood of preventable diseases such as diabetes.

South African Mining Guidelines

The Minimum Standards of Fitness guidelines, mentioned above, mandates a risk-based surveillance system to ensure that workers are fit for strenuous tasks. The surveillance system includes regular BMI assessments, cardiovascular screenings, and heat tolerance tests, particularly for employees exposed to wet bulb temperatures above 27.5°C. The document also requires employers to address chronic conditions, such as obesity and diabetes, as these can significantly impact and potentially disqualify employees from roles involving the operation of heavy machinery.

The guideline plays a large role in encouraging employees to implement policies that support and uphold optimal worker placement and health management, ensuring compliance with the Mine Health and Safety Act. 

Back to Basics – Nutrition: Presenting a Solution

Our range of Fatigue Management Packs, designed by experienced dieticians, offers a targeted solution to tackle the challenges of obesity, high BMI and fatigue through correct nutrition. These packs are designed to address the dietary deficiencies common among shift workers, providing balanced, nutrient-dense options that sustain energy, reduce fatigue, and support overall health. In doing so, Back to Basics – Nutrition helps companies align with the DMRE guidelines, thus avoiding disqualification and potential fines or legal action against the employing company.

When consumed daily for eight weeks, our packs significantly reduce body fat percentage, decrease body weight and increase muscle mass in overweight or obese shift workers. Packed with low-GI carbohydrates, fibre, electrolytes and >100% of the Nutrient Reference Value (NRV) for immune-boosting vitamins and minerals, the fatigue management packs stabilise blood glucose levels, improve hydration and promote gut and heart health, which are key in preventing fatigue-related accidents.

Interested in finding out more? Take a look at our fatigue management strategy. Back to Basics – Nutrition provides expert nutrition education and employee wellness services, empowering workers to make healthier choices. 

Challenging working environments, poor lifestyle habits and extreme conditions can contribute to chronic fatigue which plays a crucial role in an individual’s ability to function.

Here at Back To Basics-Nutrition, one of our main objectives is to educate our customers on fatigue management. 

Here’s what you need to know about fighting fatigue:

The Numbers Speak For Themselves

Research shows that 50% of mine workers arrive at work with low blood sugar levels. This is incredibly dangerous as it is one of the main causes of fatigue, confusion and lack of coordination. This can significantly increase the chances of errors that lead to potentially life-threatening accidents and injuries.

We know that this is not only true in the mining industry, but in a variety of industries where workers don’t work a typical 9-to-5.

As an employer it is your responsibility to tackle the issue of fatigue head-on, offering your team nutritional solutions in order to optimise their performance, motivation and, of course, safety.

Wellness And Productivity

It’s important to understand that the relationship between wellness and productivity is mutually beneficial. When wellness is prioritised, it has a positive impact on the productivity and performance of your employees during their working hours.

As a company, it is advised to promote wellness initiatives and equip your teams with the appropriate tools that need to succeed. In turn, you’ll find that they perform at optimal levels and this reduces the amount of absenteeism. If your employees are well looked after, it will ultimately benefit output. 

Making Smart Food Choices

Educate yourself and your employees on exactly what making smart food choices means. There are a variety of factors that go into making fatigue-fighting decisions when it comes to diet.

Firstly, encourage a healthy diet consisting of plenty of fruit and vegetables in order to fulfil essential vitamin and mineral requirements. Include whole grains such as bread and rice as these are both great sources of energy.

Maintaining steady blood sugar levels is a major aspect of fatigue management. Low blood sugar can lead to symptoms like unsteadiness, high anxiety and ultimately fatigue. One effective solution is to replace high glycemic index (GI) foods with low GI alternatives, providing longer-lasting energy and promoting stable blood sugar levels. 

Additionally, reducing the intake of sugar, salt and saturated fat helps avoid energy spikes. Instead, opting for healthier sources of fat, such as nuts and seeds, will sustain energy levels.

Lastly, increasing the intake of lean protein also plays a role in sustaining energy levels and repairing and recovering muscles.

Putting nutrition first allows your workers to be fueled throughout their shift thus optimising their efficiency.

So, What’s The Solution?

Realistically, your workers might find prioritising their well-being to pose a bit of a challenge, especially if they have external stressors in their lives that may affect this aspect of their lives. That’s why it’s necessary, as a company, to manage fatigue together.

The best advice we can give you when it comes to fighting fatigue is to find solutions that are quick and convenient but still get the job done. This can include products that restore electrolytes such as Back To Basics-Nutrition’s Supa Energy Drink or the New High Energy Protein Bars for members of your team who are on-the-go and may need an extra boost. 

Encourage your teams to incorporate nutrient-dense products into their day that combat dehydration, supplement their nutritional needs and sustain their energy.  

Eating well is the first step in optimising work and combatting fatigue because the most important piece of safety equipment you have is correct nutrition. 

Studies shows that: At  just 1 %dehydration,productivity reduces by about 12%. At 2 % dehydration, heat rate increases by 8 beats per minutes (bpm) which increases perception of effort and reduces body performances by up to 30 %.

At 3%  dehydration ,heart rate increases by 12bpm and performance is reduced by 25-50%. Reaction time is also slowed to levels similar to that of having a .08 blood alcohol content (.03 above the legal driving limit)

WHY do we need fluid?

Almost every bodily process requires water to carry the function out. The human body can survive for a far longer  period without food than it can without water.

When does  dehydration occur?

Dehydration occurs when fluids and nutrients are lost from the body at a faster rate than they are replaces. This results in an imbalance of the essential components of an efficiently working body.

Definitions:

• CORRECT HYDRATION STATUS: normal range for body fluid: >50%
• DEHYDRATION: < 50% body fluid levels: this result in reduced concentration on the job

Did you know? As your body loses fluids, it also loses electrolytes

What are Electrolytes?

No discussion of dehydration would be complete without an explanation of electrolytes and their respective functions. Most people, when asked, aren’t sure what electrolytes are or why they’re so important in preventing dehydration.

These are minerals (i.e, calcium,chloride,magnesium,potassium,sodium ions)in your blood  and body fluids essential to human health. As an essential mineral, an electrolyte cannot be substituted by any other nutrient in the diet. When one lose electrolytes, you  need to replace them.

The table below explains the important functions electrolytes perform in your body:

How Electrolytes Help Prevent/Treat Dehydration

Addressing the dehydration problem

Research shows:

When a FLUID –BASED nutrition supplement which is low GI and provides Electrolytes,is taken 3 hourly throughout the shift, hydration status improves by up to 20% over 2 months.

• Shift workers exposed to long hours of intense heat and physical labour cannot rely on plain water and commercially-available high-sugar sports drinks to meet the body’s hydration and electrolyte needs.
• Plain water doesn’t contain a substantial quantity or balance of the essential electrolytes required to stay adequately hydrated, replace electrolytes lost in sweat, and maintain optimum performance.
• As for sports drinks, the high-sugar content of most of these beverages often causes bloating, stomach cramps, and can impair performance at the moment when it may matter the most.

Your urine colour is a guide to your hydration level

Make use of Back to Basics urine color assessment chart, to monitor hydration status.  See the chart on the right. Urine that is clear to light yellow is a reasonable indicator of proper hydration. 

Encouraging employee hydration can have significant impact on company’s overall performance and safety record, as well as the general welfare and health of the staff.

It requires a firm commitment on the part of management, complete buy-in from employees who will be asked to alter their personal habits and continuous reinforcement from all involved.

BACK TO BASICS-NUTRITION’S SOLUTION

• Include a carefully formulated electrolyte solution (Supa energy drink), which, when provided in the drink format (i.e. is mixed with clean water), powers rapid hydration and quickly replaces ALL lost electrolytes—not just sodium. It supports performance, stamina, and recovery, and delivers electrolytes evenly to ensure optimal hydration.

Back to Basics Nutrition is pro active in Safety training meetings to all their clients by Actively educating/ encouraging workers and supervisors the importance of keeping hydrated.

IN SUMMARY: The benefits of the Supa Energy drink

• Gives long lasting energy
• Electrolytes added
• Fibre
• Vitamin C
• Rehydrating
• Stimulant free
• 6 delicious flavours
• 23G mixes easily with water

KEEP HYDRATED, STAY PRODUCTIVE

Contact our team to find out more information

Book a tasting session. Contact Thabi Mabuza (Sales Manager) on 073 500 5061 / thabi@backtobasics-nutrition.com