Fitness, Nutrition, Health, Sex, Style & Weight Loss Tips for WomenWed, 19 Oct 2022 09:28:01 +0000en-US
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https://womenshealthsa.co.za/finally-contraception-delivery-services-are-in-south-africa/#respondWed, 19 Oct 2022 09:28:01 +0000https://womenshealthsa.co.za/?p=213062We’ve come a long way. COVID – thankfully – forced pharmacies and businesses to jack up their service and offer delivery of much-needed medication. A relief, since most of us are so busy we can barely make time for the grocery store, let alone stand in a queue for what feels like a year. And then there’s all the questions that come with picking up a simple prescription.
Now, contraception delivery services are in full swing and there are a few options to choose from. Medical aids can even cover the cost of the medication, and delivery is discreet and in some cases, comes with a few goodies. Here, the cool-as-hell services we’ve come across in sunny South Africa.
Contro
Compatible with medical aid (or without) choose a subscription and every month, you’ll get your contraception delivered. Contro also offers treatment for erectile dysfunction, hair loss, STIs, thrush and UTIs.
How it works
First, sign up and fill in a health questionnaire, get a digital doctor’s consultation, then get free delivery. Contraception offered is over 30 kinds of the contraceptive pill.
How much?
Pay R150 per month with medical aid, or between R240-R400 per month without. Check them out here.
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MyContraceptive by Zoie Health
Zoie Health is an all-inclusive digital healthcare app, with virtual doctor’s consultations for everything from endometriosis to lactation consults to psychologist sessions. Their contraception delivery service, MyContraceptive, offers monthly delivery for your chosen contraceptive.
How it works
Book a consultation from the app (or website) with a medical professional, who’ll help pick the right contraception for you. Then it’ll be delivered monthly – with a few other goodies. You’ll also get access to the Zoie Health online community of women and healthcare professionals who swap tips around birth control, periods and everything in between. MyContraceptive offers the contraceptive pill, The Patch, The Ring and emergency contraception.
How much?
Pick from a consultation only (from R250 or medical aids may cover), consultation and delivery (from R150) and delivery only (from R150). Find out more here.
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Pill Squad
Simply get your existing prescription delivered to your door.
How it works
Send them your existing contraception prescription – emergency contraception not serviced, complete the payment (if medical aid covers, then you’ll need to submit those details) and await your delivery!
How much?
If you’re on medical aid, this service will be paid for. Otherwise, you’ll have a copayment or can pay using cash or card. Find out more here.
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Get My Pill
Get My Pill offers prescriptions for The Patch, The Injection and contraceptive pills. You’ll need to pay extra for delivery. For the injection, you’ll need to visit a clinic to have it administered – delivery not available.
How it works
Complete a medical survey and a script will be sent to you. Or, purchase the delivery option and your prescription will be sent to Get My Pill’s delivery partners, Clicks Direct Medicine.
How much?
Prescription and delivery for The Patch goes for R450, while The Pill service is R200. Prescription-only services are cheaper, but then you’d need to go visit the pharmacy yourself. Find out more here.
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https://womenshealthsa.co.za/mindful-drinking-sober-curious/#respondWed, 19 Oct 2022 07:43:14 +0000https://womenshealthsa.co.za/?p=213036
Ah, South Africans and alcohol. If our status as a nation of binge drinkers didn’t reveal anything about our complicated relationship with booze, the lockdown bans gave insights as clear as our much-beloved gin.
However, new alcohol-free or low-alcohol drinks are lining the shelves of local liquor stores at rapid speed.
So what’s up with that? Turns out younger people, especially, are opting to drink in moderation, with recent research suggesting that millennials (aged 25 to 40) are the ones working the hardest to change their relationship with alcohol, while Generation Z (18-24’ers) are drinking much less to begin with.
According to research published in 2021 from the International Wine and Spirits Record (IWSR) Drinks Market Analysis: The total sales of no/lo drinks are predicted to grow by over 31% by 2024. Research released by the IWSR on ‘Key Trends Driving the Global Alcohol Industry in 2022’, states that while 36% of the British boomer generation will substitute alcoholic drinks with no/lo options,’ it is also estimated that as many as 1 in 10 UK adults are now non-drinkers.
But less alcohol doesn’t mean we’re being less social. Bottle stores are stocked with new and delicious low-sugar drinks; major global brands are now offering healthier cocktail ideas; Dry January, Dry July and Ocsober have become national sports; while organisations like Hello Sunday Morning are encouraging the popularity of no-hangover weekends.
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What actually is mindful drinking, then?
In short, it’s kind of the opposite of what most of us have done our entire adult lives – reaching for a drink (or several) because we’d finally finished work, because it was a Friday, because we’d had a bad or good day, because we were enjoying a nice meal, because we were, well, just kinda bored…Mindful drinking is here to combat that without-muchthought consumption. It’s all about the conscious practice of questioning your motivation for imbibing, reflecting on that behaviour and being open to making alternative choices.
And it looks different for everyone. “Mindful drinking is about taking a conscious approach to consuming alcohol– with attention and intention. There’s no right or wrong way,” says Dominique Robert-Hendren, chief clinical psychologist at Hello Sunday Morning, which offers community peer support, self-care navigation and health coaching to help people change their relationship with booze. “It can assist with responsible drinking and potentially be a middle path to sustained change.”
She adds that being mindful of how we drink can also lead to a place of acceptance and help us open up to understanding our relationship with alcohol. Meaning? We can then start to decide what role we want it to play in our lives. Love the sound of that!
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Generation Sober Curious
The growing interest in a more “sober-curious” lifestyle has found a passionate home on Instagram, a platform dominated by millennial women. The tag #SoberCurious appears on 414k posts and counting.And local non-alcoholic G&T brand The Duchess reported that 74% of its buyers are women between 18 and 34 years old. “Mindful drinking really does tie into that more holistic approach to how millennial women are looking after themselves,” confirms Robert-Hendren. “With that demographic particularly, they’re more in tune with wellness and fitness and they’re getting educated when they go to the gym or see a nutritionist,” she adds.
With that emphasis on wellbeing, it’s no wonder the mindful drinking movement has also started attracting fitness lovers – from morning runners to yogis. Take your tipple pick from the likes of kombucha, spirits spiked with nutrient-boosting herbs and even vegan wines. Their aim? To add balance, not hangovers, to your weekend festivities. As for alternatives, gone are the days when lime and soda was it. Now, lowalcohol beers are coming from mainstream breweries (Castle, Heineken and Devil’s Peak, to name a few), major wineries like Van Loveren are producing wine with as low as 0.4% alcohol (Van Loveren Almost Zero) and low-alcohol spirits occupy top-shelf spots in bars. Being “soberish” has never been more appealing. Cheers!
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Teetotalling Tipples
Replenish your top shelf with this bevy of booze-free bottles.
Babylonstoren BitterLekker
This non-alcoholic apéritif is herby, zesty and just a little bitter. Perfect for a spring day.
R135 for 6, Babylonstoren.com
Van Loveren Absolute Zero Nectar
This sparkling wine is 0% alcohol, 100% vegan and tasty. Plus, it’s low in sugar and calories.
R630 for 6, Vanloveren.co.za
Mahala Botanical
The brainchild of one of the few female Master Distillers in SA, this is a non-alcoholic, triple-distilled spirit with flavours of Cape fynbos. Mahala & Tonic anyone?
R299, Takealot.com
Devil’s Peak Zero To Hero Twist Of Citrus
Bright, hoppy but with a twist, this pale ale is only 162 kilojoules per drink. Best served ice cold around a braai.
R75 for 6, Makro
Castle Free
SA’s first home-grown 0.0% alcohol-free beer, Castle Free is brewed with the same ingredients used in Castle Lager. It’s a classic for a reason.
R195 for 24, Makro
Robertson Winery Non-Alcoholic Sweet Sparkling Pink
Pink drinks are for everyone, even the teetotallers. This rosé bubbly from Robertson Winery, with notes of ripe strawberry, is sweet, fruity and refreshing. *clinks glass*.
R75, Pnp.co.za
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The Duchess AlcoholFree Elderflower White Wine Spritzer
Who doesn’t love a spritzer in spring? Light, fresh and tangy, it’s a great option for the gluten-free gals!
R199 for 12, Yuppiechef.com
Seedlip Spice 94 Distilled Non-Alcoholic Spirit
The Spice 94 spirit is a blend of aromatic, Jamaican allspice, berry and cardamom. Bonus: Seedlip’s drinks are sugar-, sweetener- and artificial flavour-free.
R499, Yuppiechef.com
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https://womenshealthsa.co.za/sex-injuries/#respondTue, 11 Oct 2022 04:53:13 +0000https://www.womenshealthsa.co.za/?p=56008One more reason to love sex and orgasms: they mask pain, thanks to the endorphins. The downside? You might not notice a sensation that would normally hurt. To minimise sex injuries, we’ve come up with a few common nooky accidents and how to get off without getting wounded.
Sex Injury #1: Bruises
Overly enthusiastic thrusting, groping, kissing or sucking can result in an unwelcome shiner or the dreaded hickey.
The fixer
Apply ice to the area, says family practitioner Dr Tamlyn McKeag. “Always cover the ice in a clean cotton cloth. Apply immediately, then for 20 minutes three times a day for the next two days.”
And next time…
If your skinny guy’s pelvic bone juts into you, place a folded fleece scarf at the point of impact (use it later around his wrists). And if he attacks your neck like Robert Pattinson in, break out the garlic and run.
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Eina #2: Overextended Muscle
You contorted Cirque du Soleil style last night; now you feel like you scaled Kilimanjaro.
The fixer
Rest and stretch out your tender muscles a couple of times a day over the next few days. A heat pack and topical anti-inflammatory such as arnica oil will help, says McKeag. If you’re still lame after 24 hours, see a doctor to rule out a torn muscle.
And next time…
Keep supple with this full-body stretch four times a week: sitting on the floor, put the soles of your feet flat together and push your knees into the floor. Start with your back up straight, then stretch your hands along the floor as far as they will go. Hold for 30 to 60 seconds.
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Eina #3: Carpet Burn
Also beware of wooden floors, sheets and the back seat of his Jetta.
The fixer
Clean with soap and warm water, air-dry and apply an antiseptic ointment such as Germolene. Then cover with a non-stick bandage, says McKeag. Change it daily, and remove it once a scab forms.
And next time
Switch to high-thread-count sheets. Higher equals softer. Or toss a cushy blanket over any surface you tumble on. Avoid terry cloth or scratchy wool.
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Eina #4: Vaginal Irritation
It happens when you aren’t lubricated enough, you have a bad reaction to a lube or a vibrator, or he didn’t wash his hands well enough after slicing a chilli!
The fixer
Thanks to its cell-shedding and natural cleansing acids, your vagina is self-healing. Avoid inserting anything (his penis, tampons or vibrators) for 48 hours – the time it takes to mend. McKeag suggests you soothe discomfort with a warm water bath (no soap – and not in Cape Town, guys!) twice a day; you can add coarse salt. Wear only cotton underwear for the next few days.
And next time…
Demand generous foreplay: it takes 30 seconds to several minutes once you’re aroused before you naturally lubricate. Test a new lube on your inner labia and wait a few hours for a reaction before a full-on slather. If chillis are involved, vigorous hand-washing is in order! Avoid jelly rubber toys containing phthalates, as these chemicals irritate tender tissue.
This Explains The Reason Why You Feel Like You Can’t Pee After Sex
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https://womenshealthsa.co.za/flying-pregnant-get-these-health-checks-first/#respondTue, 04 Oct 2022 13:05:22 +0000https://womenshealthsa.co.za/?p=212937While once we thought of taking to the air as a supernatural event, catching flights is now as routine as Zooming your therapist.
During your pregnancy, the health risks of flying are considerably low, depending on what kind of pregnancy you’re having (low or high risk). Before 36 weeks, you’re considered good to go – but there are other factors at play. Here’s what you should keep in mind before jet setting, says Wilson Tauro, Air France-KLM Country Manager Southern Africa.
Pre-travel advice and immunisation
Depending on your destination, advice about vaccination and malaria prevention may be different if you are pregnant. That’s why it is extremely important to be properly informed, especially when visiting countries where infectious diseases such as malaria are prevalent. In some cases, travel to a country could even be discouraged because of the risks. Pregnant women or women who want to get pregnant should also avoid travelling to countries with outbreaks of Zika.
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How far into your pregnancy can you fly?
KLM recommends that women who are more than 32 weeks pregnant should not fly. The airline also discourage flying – for you and your child – during the first week after birth. If you are expecting a multiple birth, the airline recommends that you consult your doctor before any flight. If you have had complications in the past, you should get your doctor’s permission to fly. Additionally, it is recommended that you carry a recent pregnancy statement with information about the due date and other relevant information. In many countries airline staff may want to see that. Regulations differ from one airline to the next, so always check before you travel.
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Cosmic radiation
In a normal situation, the cosmic radiation exposure of a return trans-Atlantic flight can be compared to the same amount of exposure as when you have a chest X-ray. As with X-rays, any radiation can cause damage to genetic material inside a cell. However, there is no evidence that a trans-Atlantic flight increases the risk of abnormalities. To be on the safe side it is recommended to avoid frequent air travel when pregnant. For KLM flight crew there are special regulations regarding exposure to cosmic radiation.
Increased risk of thrombosis
If you are pregnant, you already run a greater risk of developing thrombosis. Flying will increase this risk. Deep-vein thrombosis (DVT) is a potentially life-threatening disorder in which blood clots can form in the deep veins of the body, particularly the legs. In an aircraft, the dehydration caused by the dry air may thicken your blood. In addition, the relative immobility of sitting in a confined space for a long period can cause blood to collect in your legs.
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There are a few things you can do to prevent or reduce the risk of thrombosis:
- During long flights, walk around the cabin every 15 to 30 minutes, if possible
- Do some simple stretching exercises while you are seated
- Only sleep for short periods – up to 30 minutes at a time
- Move around after every nap
- Drink plenty of water
- Avoid alcohol and caffeine
Wearing compression stockings can also help.
If you are worried about DVT during the flight, consult your doctor beforehand to discuss how to best reduce the risk.
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Tue, 27 Sep 2022 11:23:54 +0000https://www.womenshealthsa.co.za/?p=87426You’re stressed. We’re stressed. Everyone’s stressed. No big deal, right? Because it’s so common, you might think that if you’re not lying on the floor from exhaustion, you’re probably fine. But stress has an insidious way of creeping up on you, and it’s not just a mental or emotional issue — stress symptoms can impact the body in some very visible (and bizarre) ways.
“One of the biggest problems I see in my practice is women coming in with multiple physical signs of stress,” says Dr Nancy Molitor, a psychiatry professor at Northwestern University Feinberg School of Medicine. In fact, a new study found that stress and other negative emotions were consistently linked to poor physical health in more than 150,000 people in 142 countries. That’s because the mind and body are intrinsically connected.
“Emotional stress alerts the body to produce stress chemicals such as cortisol, which — if produced on an ongoing basis — begin to break down the immune, gastrointestinal, neurological, and musculoskeletal systems,” says Molitor.
What’s worse, those physical symptoms you end up with (um, bald patches) can bump up your emotional angst even more. If you don’t break the cycle, you’re left with an ugly feedback loop that increases your chances of serious issues such as obesity, depression, and heart disease. Pay close attention to your bod for these overall signs you’re stressed out. It signals the need for you to step back and take a break.
The best ways to reduce your overall stress is to get enough sleep (seven to nine hours a night for most people), eat healthful food, exercise, reach out to supportive pals, and focus on things within your control. You can also learn to read your body and recognize the not-so-obvious signs that you’re overstressed before it all snowballs into a long-term health condition. Keep an eye out for these red flags:
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You’re Stressed Out If…
1/ You’ve got stomach aches
The brain’s nervous system is linked to the gut’s, so mental stress can wreak havoc on your GI tract, says gastroenterologist Dr Bincy Abraham.
Depending on your situation, your doctor may treat your tummy troubles with over-the-counter drugs (stool softeners), prescriptions (such as anti-nausea meds), or dietary changes (fibre can restore your gut’s stress-ravaged helpful bacteria).
In the meantime, the best natural remedy for stress-caused constipation, diarrhoea, nausea, or vomiting is. . .exercise. It may sound like the last thing you want to do when your stomach is aching, but heading out for a run can boost endorphins that make the mind and gut feel better.
2/ Your hair is falling out
Super-high levels of sex hormones called androgens, which zoom up during stress, could mess with hair follicles to prompt temporary hair loss, says dermatologist Dr Roberta Sengelmann. (Shedding around 100 strands a day is normal.)
There’s no one food or supplement that’s proven to restore your locks, but eating a balanced diet can help cell growth and healing.
3/ You’ve got an eyelid twitching
These annoying muscle spasms typically occur around one eye and last for a few minutes. Stress is one of their most common causes, though doctors aren’t quite sure why.
When a twitch strikes, close your eyes, try to relax, and breathe deeply. Inhale for four seconds, hold your breath for seven seconds, then exhale for eight seconds. Repeat this four times while using a fingertip to put mild pressure on the lid that’s twitching.
OTC artificial tears can also help ease the spasms, which dry eyes can exacerbate, says ophthalmologist Dr Anne Sumers. If the twitching spreads to other parts of your face, see a physician – it could be a more serious type of spasm.
: Cerebral Overload: How To Manage End Of Year Stress
4/ You’ve got acne
Just like your hair, your skin is sensitive to those higher-than-normal androgens, which can bring on breakouts, says Sengelmann. Stress can short-circuit your immune system, causing dormant skin issues to act up.
Talk to your dermatologist if your zits keep coming back – the chronic inflammation can lead to scarring. (As hard as it is, resist the urge to pop the suckers, which only adds to the inflammation. And you’re more likely to end up with scarring when you’re stressed and your body’s ability to heal isn’t at its peak.) Oral and topical prescription meds, as well as certain soaps, can help unplug pores and wipe out the bacteria that cause acne.
Your dermatologist might also suggest you go on birth control, or switch up what you’re already on, to balance out your hormones. And be sure to stick to noncomedogenic (i.e., non-pore-clogging) makeup, moisturisers, and sunscreen.
5/ You’ve got back pain
The hormones your body pumps out when you’re stressed produce a fight-or-flight response, which – along with raising your blood pressure and heart rate – tightens up your muscles. “If you’re trying to outrun a predator, that’s good,” says pain and rehab specialist Dr Joanne Borg-Stein.
“But if it’s all the time, that sort of chronic stress response can lead to pain.” Plus, muscle aches are par for the course if you’re hunched over at your desk all day worrying about deadlines.
Movement is the best remedy, so if your back is in knots, stand up every hour and do some stretches – reach your arms over your head, touch your toes, roll your neck and shoulders. Also try to get in a 10- to 15-minute walk around the office or outside once or twice a day.
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6/ You’ve got rashes
Stress can throw your immune system – not to mention your skin’s defenses – out of whack. When these are lowered, you could become susceptible to rash-causing skin infections caused by staph. On the flip side, if your immunity goes into overdrive, your skin will become more sensitive, making a dormant issue like eczema act up.
In either case, bland emollients, including gentle OTC moisturizers, can help you heal. “If that doesn’t help, or if the rash is accompanied by a fever or other flu-like symptoms – chills, sweating – see your doctor right away,” advises Sengelmann.
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https://womenshealthsa.co.za/genetic-testing-improve-your-health/#respondWed, 21 Sep 2022 09:55:58 +0000https://womenshealthsa.co.za/?p=212834Just a quick Google and you’ll see tech savvy companies and slick start-ups in South Africa are adding genetic testing to their arsenal at a rapid rate. They promise to exchange a swab of your saliva for bespoke health advice. But can it really improve your life?
We’ve got the deets on everything you need to know about genetic testing, from what sorts of health indicators your personal DNA test will reveal to how to make sure you’re getting the greatest benefit for your buck – and our verdict.
Here are a few ways you can benefit from genetic testing:
1/ It Can Help You Evaluate Your Lifestyle Habits
Dr. Kelly Stewart, a postdoctoral researcher at Maastricht University in the Netherlands, who has published research on consumer reactions to DTC genetic testing knows a thing or two about genetic testing.
“An important thing we can get from genetic tests, in my opinion, is being able to prioritise behaviour change,” she says of the cases where lifestyle changes can make a difference in the likelihood of our developing a disease. She points out that most of us have a long list of goals or aspirations when it comes to our health – an accumulation of abandoned New Year’s resolutions and other ambitious plans to overhaul our exercise or diet habits and get ourselves into better shape.
But for most of us, a big part of the challenge involves deciding which lifestyle changes are most important – and then sticking with them. “Every individual has behaviours that they could change to reduce their disease risk, but changing them all at once is almost certainly a recipe for relapse,” she says.
2/ It Can Help You Make Little Changes for Lasting Results
A better idea: tackling these sorts of lifestyle changes one at a time and maintaining your new behaviour long enough for it to become an entrenched, habitual part of your life.
Research on habit formation from University College London has shown that making small, specific lifestyle changes is, predictably, a lot easier than trying to implement big ones. By identifying your greatest potential health risks, genetic testing can focus your goals – helping you decide which aspects of your life to change first, Stewart says.
3/ It Gives You A Way To Personalise Your Health Care
In some cases, genetic testing could potentially reveal some healthy behaviours that you may want to avoid. Research has linked some genetic variants with an increased risk for atrial fibrillation, and also for an increased risk for sudden cardiac death. Stewart says that people who carry this genetic variant may want to avoid “extreme” endurance exercises such as marathon running.
Dr. Robert Green, a professor of medicine at Harvard Medical School in Boston and director of the Genomes2People Research Program at Brigham and Women’s Hospital and the Broad Institute, agrees that helping you shape your health goals is a big benefit of genetic testing. “If you’re serious about diet or exercise, these products may give you information that can help educate you or guide your choices,” he says.
“People do ask me if they should try these tests, and I mostly tell them, ‘Do your homework’,” says says Dr. Peter Kraft, a cancer researcher and professor of epidemiology at Harvard School of Public Health. “Make sure you know what you’re going to be getting and you understand it.”
What To Keep In Mind When You Do Genetic Testing:
1/ Drastic Changes Don’t Add Up
Some gene researchers say it’s not such a hot idea to use genetic testing as a springboard to make big diet or lifestyle changes – say, cutting out all dairy and whole grains because you tested positive for a gene variant linked with lactose intolerance or celiac disease. “You have to understand that all these test results are coming with a level of uncertainty,” Kraft says. “The sort of science stamp-of-approval these genetic tests convey causes people to put more weight on the data than [they] should have.”
2/ Interpretations Can Vary
There’s a risk that some individuals will put too much stock in their results if they go into the testing looking for proof of an ailment or limitation. For example, maybe you’ve noticed some joint pain or stomach discomfort, and your genetic test turns up some variants associated with arthritis or a gut disorder. It would be easy to connect the dots, and to make lifestyle changes as though a doctor had diagnosed you with one of those conditions. But that’s not the right way to use these tests. “These tests are not designed to make diagnoses,” says Allison Cirino, a researcher and licensed genetic counselor at the Brigham and Women’s Hospital Cardiovascular Genetics Centre. It’s important to keep that in mind until a doctor confirms any suspicions you may have.
What We Thought Of Genetic Testing:
Managing Editor, Kelleigh Korevaar, did Optiphi’s Helix DNA test and got schooled on her health. Here’s what she had to say:
‘The process was really easy and super user-friendly. I swabbed my mouth, using the swab provided and filled in my details and then a courier came to collect my sample. Pretty soon, I received my results and a meeting request with a geneticist to go over my test results.
I scanned my results but waited for my appointment to find out all the info I could. My assigned geneticist, Khilona, took me through everything and reassured me when I had worries over some health results. Of course, no one wants to hear their bone health or inflammation is an area that flagged in their results. That’s why it’s so important to have a professional take you through, because when you’re looking through everything it can be overwhelming.
Overall, the information I got from the tests was eye opening and helpful. You can’t focus your attention on being 100% perfect at everything, but with more information about your DNA, you can work smart, not hard.
For example, insulin sensitivity, bone health and inflammation came up as areas of potential “concern” so I’m going to focus on taking supplements and making lifestyle changes to account for that. Whereas, cardiovascular disease risk and mood disorders didn’t come up, so I know I’m not going to focus on those areas so much.
I loved the information I got about diet (I was advised to commit to a low-fat/Mediterranean diet), exercise and skin. And interestingly, my DNA confirmed a lot of what I already believed, so I’ve used it as confirmation of habits or a nudge in the right direction.
My verdict: While I wouldn’t use a DNA test to try to overhaul my life, it gave me great insight into areas I might want to focus my attention and how I could potentially achieve the greatest results with less effort. Over the last few months, I’ve applied a lot of what I learnt through small changes that have had big results.’
Want to find out more? Head to Optiphi to see the DNA tests you can get.
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https://womenshealthsa.co.za/how-strong-are-you-really/#respondMon, 19 Sep 2022 06:00:09 +0000https://womenshealthsa.co.za/?p=212797Fact
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https://womenshealthsa.co.za/antioxidants-facts/#respondSun, 18 Sep 2022 22:00:00 +0000https://womanshealth.craypack.co.za/antioxidants-facts/Very simply put, antioxidants are substances or nutrients found in our food and drinks, which can prevent or slow oxidative damage to our bodies. Say what, now? First, let’s look at the role of oxygen on our bodies.
When our body cells use oxygen, they naturally produce by-products called free radicals, which are able to cause damage to cells and tissues in our bodies. Antioxidants act like “free radical scavengers” and so are able to prevent and repair the damage done by these free radicals.
Research has shown that oxidative damage contributes to the development of many common health problems, like heart disease, macular degeneration, diabetes, and cancer. Studies have shown that loading up on vegetables and fruit, the main sources of antioxidants, lower our risk of developing disease.
Antioxidants may also improve immune defences and therefore may lower the risk of cancer, infection and even dementia. Research even shows it could play a role in minimising ‘chemo-brain’ (brain fog after receiving chemotherapy).
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Obviously, we should be aiming to load up our plates with antioxidant-rich foods to combat exposure of oxidative stress. Luckily, there’s no shortage of delicious and nutritious sources.
Vitamin A and Carotenoids in carrots, squash, broccoli, sweet potatoes, tomatoes, spanspek, peaches and apricots (bright-coloured fruits and vegetables).
Vitamin C in citrus fruits like oranges, lemons etc., green peppers, broccoli, green leafy vegetables, strawberries, tomatoes and potatoes.
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Vitamin E In nuts and seeds, whole grains, green leafy vegetables, vegetable oils and liver oil.
Selenium in fish and shellfish, red meat, grains, eggs, chicken and garlic. (Paella, anyone?)
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Make getting enough vegetables and fruit part of your healthy daily eating plan, to get preventative power of the antioxidants in these foods – it’s vital for your health. Combining this with active living, a healthy body weight and regular health screening will drop your disease risk even further.
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https://womenshealthsa.co.za/everything-to-know-about-getting-a-mammogram/#respondWed, 14 Sep 2022 16:26:44 +0000https://womenshealthsa.co.za/?p=212591When thinking about getting a mammogram, you might sit on either side of the fence.
You could be freaking out about your now-supple breast tissue and wondering if that firmness might be a lump (what does a bunch of grapes feel like, anyway?) or you could be completely blasé and assume that you’ll never have to worry about it until you’re frail as a raisin.
In fact, new research now shows that you should get your first mammogram when you turn 40, a marked jump up from the earlier guidelines stating 50 is the age.
There’s a caveat, says Dr Salomine Theron, branch manager at SCP Radiology’s new Tygervalley Mammography Centre. If there’s a family history of breast cancer, or you’re aware that the BRCA 1 or 2 genetic mutations run in your genetics, you should get tested earlier to rule it out.
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The good news is that innovations in the breast cancer space make this disease a little less scary. For one, we now have a “better understanding of the different types of breast cancer and women are now treated according to the type of breast cancer they have,” says Dr Lizanne Langenhoven, oncologist. “There are four different subtypes at the moment, but this is likely to change as our understanding of breast cancer improves.”
In fact, if your breast cancer is caught early, you could avoid chemotherapy completely (Langehoven says chemotherapy use has declined as much as 50% over the last five years.). In some cases, says Langehoven, injections or withdrawal tablets can be used. There’s also a nifty machine called the Mammaprint, which tests the genes to determine whether or not chemotherapy will be necessary or if it would improve chances of recovery. “I think it is important to know that the cure rate for early breast cancer is more than 90%!” says Langehoven. “Breast cancer once might have been a death sentence, but it certainly no longer is.”
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That being said, early detection remains the Holy Grail. The sooner a tumour is found, the better the chances of it being nixed, experts agree. This means conducting self-examinations regularly. And, it’s not so much about knowing the “correct” firmness of a breast, so much as it is about keeping track of any changes in the tissue, says Theron. When you turn 40, make sure you have your breasts checked out – medical aids pay for mammograms every second year.
Below, we’ve put a few myths and had Theron bust them.
Is it true that taking a punch in the breast will give you breast cancer?
“FICTION. Breast trauma can sometimes alert you to an abnormality/lump that was there all along.”
Using talcum powder is bad for you and will give you breast cancer.
“FICTION. Talcum powder can however create artefacts on a mammogram, patients should refrain from using it the day of the mammogram.”
If you sleep with a bra on, you’ll develop breast cancer and saggy boobs.
FICTION.
Do breast implants raise your risk of developing breast cancer?
FICTION.
This Is What It REALLY Feels Like To Have A Mammogram
If you take The Pill or other hormonal contraception, your risk for breast cancer goes up.
“FACT, any hormonal contraception does increase your risk of developing breast cancer.”
How can you tell if your breast feels like a bowl of oats and not a firm bunch of grapes?
When you examine your breasts you should look out for any changes or lumps. Breast cancer often presents as a pea-sized, painless lump.
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https://womenshealthsa.co.za/fibre-facts/#respondSun, 11 Sep 2022 06:13:13 +0000https://www.womenshealthsa.co.za/?p=45042If you’re turning your nose up at beans and broccoli for fear of that universally-hated bloat, we’ve got bad news for ya. Eating fibre to reduce bloating is a winning strategy and keeping regular by eating a balance of fibre-rich foods is going to be a much better strategy than chomping on prunes after a week of nothing but pasta and pizza.
In fact, on average we take in 60 per cent or less of what’s recommended. A high-fibre diet has many essential benefits including improving your digestive system and reducing the risk of certain chronic diseases in the long term.
One of the barriers to increasing intake may be the lurking myths which discourage people from focusing on high-fibre foods. Kellogg’s Nutrition and Public Affairs Manager as well as Registered Dietitian, Linda Drummond, shares the facts to clear up some common misconceptions…
Fact: It’s best to eat your fibre
The World Health Organisation recommends a daily intake of at least 25g per day for adults*. This requirement can be met by taking small steps to increase food sources each day. Fibre-rich foods offer additional intrinsic nutrient benefits such as vitamins, minerals and phytochemicals.
The naturally occurring combination of these nutrients can never be perfectly replicated or manufactured. Despite supplements being available on the market, experts agree that when looking for particular nutrients, food sources are the best choice.
To meet the daily recommendation, choose a high-fibre breakfast every morning, eat at least five servings of fruit and vegetables each day and replace animal protein sources with a vegetable source such as beans or legumes regularly.
24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists
Fact: Not all fibres are created equal
Skipping this essential part of your diet? Read these facts and you may consider adding a few apples and bran flakes to your breakfast…
There are many different types of fibre from different food sources, which play unique roles in the body, contributing to overall well-being. Wheat bran, composed mostly of insoluble fibre, is the most effective cereal to promote regularity. Apples, barley, carrots, legumes and oats are rich in soluble fibre, which has a cholesterol-lowering effect.
Other benefits of a high-fibre diet include helping to achieve normal blood sugar levels and to assist in the maintenance of a healthy body weight. By including a variety of different sources and types of it in your diet, it’s possible to improve several functions of the body.
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Fact: It isn’t just for constipation
The benefits of regular and adequate intake, nutrition experts all over the world agree that most carbohydrate-based foods eaten on a daily basis should be a source. In fact, the South African Guidelines for Healthy Eating, which provide nutrition messages to the general public, recommend that everyone should have an intake of at least 25g per day to ensure healthy functioning of the gut, as well as decreased risk for lifestyle-associated chronic diseases.
Increasing the intake (particularly wheat bran) prevents food from lingering in the digestive system, which can cause you to feel bloated and uncomfortable. By absorbing water and creating bulk, it speeds up the passage of food through your system, helping to prevent constipation.
Fibre helps food move through the digestive system and plays a bulking role so that undigested food can be more easily eliminated. Fibre plays a vital role in helping keep the walls of the digestive tract healthy. A high-fibre diet can help to reduce that bloated feeling.
When beginning to increase your intake, do so slowly to allow your body to become accustomed to the change. This will help to ensure that you do not experience bloating with a sudden increase in fibre intake.
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Fact: There are risks associated with following a low-carb diet
One of the risks of following a low-carb diet is that it would be even more difficult to meet one’s requirements, as the major sources of fibre are also sources of carbohydrate. By not meeting your requirement, there is a risk that you may experience digestive discomfort and constipation, as well as an increased chance of developing chronic diseases in the long-term.
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