Raphael Stevens

Whether it’s a new workout habit or a resolve to be tech-free before bed, any change is usually spurred by a trigger. For the then PhD candidate Mamosa Ngcala, a health wake-up call was the push she needed to overhaul her wellness. The trade-off was better than she could have imagined. Here, she tells her story. 

The year was 2019, and I had just moved to Cape Town to begin my PhD studies at the University of Cape Town (UCT). A new city, a new chapter, and a mix of nerves and excitement. I was initially registered at UCT but later joined the University of Potsdam in Germany through a collaborative program, which became a joint doctoral degree. 

There were a few other stressors that may have contributed: I had just moved to a new city, and having to adjust to the new culture was not easy. Also, I hadn’t applied for campus accommodation the year before, so when I arrived, I had to try to secure on-campus accommodation. At the time, I used to just eat anything without paying attention to the nutritional content or value. For example, eating white pap was never an issue because it’s something I grew up eating. Since I’ve always been naturally slim, I didn’t feel any urgency to move my body intentionally. I was just living my life, thinking everything was okay. But not long after settling in Cape Town, I noticed something wasn’t right. 

The Health Wake-Up Call 

What used to be a quick trip to the bathroom suddenly became an hour-long ordeal. I found myself sitting, waiting, struggling, sometimes for 30 minutes, sometimes for over an hour. At first, I thought it was just constipation. I brushed it off. But over time, it worsened. Eventually, I discovered the cause: piles, also known as hemorrhoids – swollen veins in the anal area, often caused by straining, low-fibre diets, or prolonged sitting. 

Like many people, my first instinct was to reach for a quick fix. I visited the pharmacy, hoping medication would ease the discomfort. But nothing seemed to work. One day, while researching online, I came across the possibility of surgical removal… and I panicked. I honestly couldn’t imagine undergoing a procedure for something that, deep down, I suspected I could prevent or reverse. That moment became my health wake-up call.

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How Wellness Worked 

I realised I couldn’t just medicate my symptoms; I had to change my lifestyle. Yes, I knew it wasn’t going to bring instant relief, but I was willing to try anything to avoid surgery. And so began my wellness journey. I drastically changed my diet: more vegetables, more fruit, more fibre-rich foods. I cut processed items and drank water like my life depended on it – because it kind of did. And, I stopped eating things like white pap and white rice, which are low in fibre, and switched to brown rice, and later on, polenta as a pap alternative. For breakfast, I started eating oats and high-fibre cereals like All Bran Flakes. I also started drinking warm water in the mornings upon waking up and made a conscious effort to drink more water throughout the day.

I also started taking movement seriously: going for walks, doing home workouts, even running. To my surprise, I began to feel better within a week. While the pain didn’t disappear overnight, my bathroom visits ultimately returned to normal. My body responded. All it needed was care.

A New Cadence – For All Seasons 

Mamosa Ngcala

Looking back, that painful experience became the turning point I never knew I needed. Because a few months – and eventually years – later, the real test came: the intensity of my PhD journey. Long days. Endless deadlines. Pressure to produce results. Writing and rewriting chapters. The emotional highs and lows that come with academic life. It was a lot, and I know many women, especially those in high-performance environments, can relate. But those wellness habits I had built? They carried me through. Eating well gave me the energy and mental clarity I needed. Moving my body boosted my focus, kept my mood in check, and gave me strength on the hardest days. Prioritising sleep and setting boundaries helped me protect my energy – something I hadn’t done before. Wellness became my foundation, not something I turned to only when I burned out, but a daily practice that allowed me to show up fully. 

One book that made a big impact was The 5 AM Club by Robin Sharma. It encouraged carving out the first hour of the day to invest in yourself, and that’s exactly what I started doing. I adapted the concept into a routine that worked for me: prayer and devotion, movement, and reading, all before turning my phone on (to make sure there are zero distractions). That practice became the anchor I didn’t know I needed, and to this day, no matter how busy I am, it’s non-negotiable.

How Wellness Paid Off 

Showing up paid off in ways I never imagined. Not only did I complete my PhD (without losing my mind), but the work was so well-received that it was awarded magna cum laude by the University of Potsdam, a top academic distinction. What started as a tough health lesson became the fuel that helped me thrive, not just survive. Even outside of academics, my wellness journey continued to evolve. My love for running grew into something I never expected: I became a marathon runner. I’ve now completed the full 42.2 km, something I never dreamed I’d do, let alone want to do it again!

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What My Health Wake-Up Call Taught Me 

For any woman reading this, here is what I’ve learned: your body is always talking to you. Learn to listen and honour what it needs. Pain and discomfort are not just symptoms to suppress. They’re messengers, calling you to pay attention, slow down, and do things differently. 

We often glorify pushing through, but your well-being is not something to earn after the work is done. It’s what sustains you while you do the work. Whether you’re pursuing a PhD, raising a family, building a career, working long hours, or simply trying to make it through the week, your well-being matters. Start small. Drink more water. Eat foods that nourish you. Move your body in a way that feels good. Say “no” when your body says “enough.” Rest without guilt. 

You don’t need a crisis to start choosing yourself. Your health is not a luxury; it’s the foundation of your success. Your health doesn’t have to suffer because of your personal or professional pursuits. And, your wellness and your ambitions can coexist- in fact, they should. You don’t have to choose between taking care of yourself and chasing your goals. The truth is, you’ll show up stronger, clearer, and more sustainably when you choose both. As strange as it sounds, I’m grateful for those painful piles because they led me to meet a version of me that I didn’t know existed. And I hope my story reminds you that it’s never too late to start choosing you. 

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