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    I Started Doing Wellness Before Work To Feel Alive – And It Changed Everything

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    In January of this year (2025), 22-year-old content creator, full-time student and employee Aakifah Slarmie started her mornings at the crack of dawn by plunging herself enthusiastically into the icy Atlantic Ocean. By February, her ritual had picked up a cult following on TikTok, with others online inspired to start wellness before work. Comments on just one video range from “Day 6 of watching this girl on TikTok bc it cures my depression a little. That laugh is contagious” to “Girl, you inspired me to take a morning swim in Kalk Bay today!” Below, Aakifah talks about her wellness before work journey – and why it means so much more than an early wake-up. 

    “I was stuck in a cycle of work, home and sleep.” 

    Because of traffic, I usually get to work about two hours early. That extra time became something I dreaded because I’d just sit there, waiting for time to pass until I could actually start working – and then I’d wait again for the workday to end. I was stuck in this cycle of waking up, going to work, coming home, and sleeping – and that was all I was doing for months. It didn’t feel like I was living; it felt like I was just surviving. It was this loop of going through the motions without really feeling present in any part of my day. 

    “I wanted to feel alive again – and not just exist”

    Eventually, I reached a point where I realised I couldn’t keep wishing the days away. I wanted to feel alive again and not just exist from one day to the next. So one morning, I thought, “Why not do something with this time?” Instead of waiting, I could actually start living. That one small decision changed everything.

    I started doing cold plunges, swimming, and running; things I used to love doing when I was younger. At first, it was just a way to fill the time, but then I realised how much lighter I felt after moving my body or starting my morning in the ocean. There was something about being in nature, especially around water, that gave me clarity and a deep sense of peace I hadn’t felt in a long time. It was like I was reconnecting with myself.

    READ MORE: TV Producer, Actress And Author Tshiamo Modisane On How Writing Her Debut Book Liberated Her

    “I realised how much lighter I felt after moving my body or starting my morning in the ocean”Aakifah slarmie

    “I’ve realised that purpose is in the small things we do for ourselves”

    Of course, there are days when I don’t feel like doing anything intense. On those days, I’ll go into a quiet room and put on a yoga tutorial, or I’ll journal. Journaling has been so powerful; it’s where I process everything, check in with myself, and slow down. I’d recommend it to anyone, especially people who don’t have access to the beach or aren’t into running or cold water. Even just going for a walk, listening to the world around you and gently moving your body can be enough. The important thing is creating space to feel grounded.

    What I’ve realised is that purpose isn’t something big or far away – it’s in the small things we choose to do for ourselves. I found purpose when I stopped wishing my days away and started enjoying them. I stopped waiting for weekends or big moments to feel good and started creating happy moments in the middle of ordinary days. That was the real shift for me. Recognising that joy is something we can create and not something we have to chase.

    READ MORE: “How A Health Wake-Up Call Led Me To Wellness – And Got Me Through My PhD”

    When I first started sharing my journey on social media, I didn’t think of it as a series or even anything worth following. I just wanted to feel good again and be more intentional about how I spent my time. But then people started responding and messaging me, commenting, saying how inspired they felt or how they had tried something similar and it helped. That’s when I realised this was bigger than me. These habits: cold plunging, journaling, and moving my body, were helping other people too.

    “Doing wellness before work taught me lessons I couldn’t have learned by just reading about them”

    People often say how good these practices are for you, but what really clicked for me was experiencing it for myself. Doing them consistently taught me lessons I couldn’t have learned by just reading about them. I built discipline, yes. But more than that, I built trust with myself. I did the things I told myself I was going to do. That created a kind of inner confidence I hadn’t felt in a long time.

    This journey also helped me detach from the pressure of productivity and perfection. It freed me from a world that constantly demands we do more, be more, and achieve more. In choosing to slow down and be present, I found a way to enjoy the process instead of constantly chasing outcomes. I feel stronger mentally and physically, but also more at peace. The small things don’t shake me as much anymore.

    I’ve genuinely started enjoying every day, even the ones that are chaotic or stressful. I notice the little moments more. I’ve become more present in my own life. It’s helped me at work, in my relationships, and most importantly, with myself. My body feels like it holds a different kind of energy now; one that’s calmer, more grounded, and filled with positive vibrations.

    This wasn’t about creating a “perfect” routine or becoming a different person. It was about coming back to myself. I think that’s something we all need sometimes: not to escape our lives, but to reconnect with them.

    Follow Aakifa’s journey on TikTok here.

    READ MORE: 23 Bucket List Hikes To Do In South Africa, From Day Hikes To Wild Camping More

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      What To Know About An Adult Autism Diagnosis – Esp For Women

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      Although autism can be reliably diagnosed by age two, in practice, Dr Birgit Schlegel, a paediatric neurologist at Mediclinic Constantiaberg in Cape Town, says most children are only diagnosed around the age of five – and some not until adolescence or adulthood. “Later diagnosis often means the individual has lived for years with emotional, behavioural and social difficulties that were not properly understood or supported.” And, research suggests that an adult autism diagnosis is common among women. That’s because girls with autism spectrum disorder (ASD) are more likely to camouflage their symptoms than boys. This further delays a diagnosis. 

      Globally, one in every 100 children is diagnosed with autism spectrum disorder (ASD). In the United States, however, this figure has risen sharply to one in 31. Boys are more likely to be diagnosed than girls – a pattern that holds true for South Africa as well. In South Africa, no data exists that points to how many people receive an adult autism diagnosis. But emerging research suggests that almost 80% of autistic females remain undiagnosed by age 18. 

      Even based on the likely conservative estimate of 1% of the population being affected, hundreds of thousands of people in South Africa are likely living with autism. Many may be undiagnosed due to limited resources, stigma, or lack of awareness. As prevalence rises worldwide, so too does the need for accessible screening, informed care, and support for families. Here’s what to know about an adult autism diagnosis, and how ASD manifests for women. 

      What Is Autism Spectrum Disorder? 

      Autism is a neurodevelopmental disorder characterised by challenges in social communication and interaction, as well as restricted and repetitive behaviours. “This means that there are differences in the way the brain develops or in the way brain connections are made and maintained. This, in turn, affects the way that information is processed, or skills are acquired,” explains Dr Mwanja Chundu, specialist psychiatrist at Mediclinic Crescent Mental Health Services in Cape Town. “These [symptoms] are impairments in reciprocal social communication and social interaction, and restricted, repetitive patterns of behaviour, interests, or activities.”

      Some individuals may also be highly sensitive to everyday sensory experiences – such as loud noises, bright lights, certain textures or strong smells. These can feel overwhelming or even painful. [People with ASD] may also struggle with communication, both in speaking and in understanding body language, facial expressions, or tone of voice.

      As Dr Schlegel points out, the term “spectrum” in ASD refers to the wide range of symptoms and also severity. “While earlier diagnostic frameworks distinguished between separate types of autism, the disorder is now classified based on severity. And, more importantly, on the level of support required.”

      READ MORE: 18 Mental Health Books For Anxiety, People-Pleasing And More

      How Is ASD – And An Autism Diagnosis – Different Among Women? 

      “Women are more likely to mask their autism symptoms by compensating for any deficits, or mimicking expected social behaviours,” explains Dr Chundu. “This makes the social challenges they face more subtle. Their special interests may be less focused on inanimate objects or solitary activities.” Because of this “masking”, women can go years before being screened for ASD. Their neurology also differs from boys. A Stanford University School of Medicine study compared the brain structures of boys and girls. They found motor-related differences, which means that girls are less likely to visually display repetitive motions, like hand-flapping, than boys. 

      “Women often don’t seek a diagnosis until they wear out their ability to compensate for the deficits. They’re also not picked out for further evaluation in childhood. This is because their compensatory strategies keep them from standing out,” says Dr Chundu. “Over time, they become emotionally and mentally depleted as these strategies require constant vigilance and adaptation in social, work and school settings. This is often when they finally present for assistance with coping with their burnout out and the underlying autistic symptoms become apparent as the cause of the burnout.” As to an adult autism diagnosis, a later-in-life diagnosis doesn’t mean you’ve acquired ASD 30 years into life. Rather, it’s a symptom of other factors. “Lack of adequate screening or the presence of subtle symptoms with minimal impairment leads to late diagnosis. Autism, like other neurodevelopmental disorders, is a lifelong condition,” clarifies Dr Chundu. 

      READ MORE: People Pleasing Can Have Some Harmful Mental Health Effects — Experts Say This Is How To Stop

      How To Get Screened For ASD In South Africa 

      In South Africa, screening opportunities do exist. A formal diagnosis involves a clinical assessment with a qualified psychiatrist, psychologist or occupational therapist (or another clinician) makes an evaluation using the DSM-5 diagnostic criteria. “This is the only way to be sure about a diagnosis,” says Dr Chundu. “However, there are many freely available online screening questionnaires that can be helpful in determining if further assessment would be helpful.” 

      READ MORE: Why Is Everyone Buzzing About ‘Dopamine Menus’?

      How Is ASD Treated? 

      Effective treatment for autism depends on a highly individualised approach. “No two individuals with autism will have exactly the same needs,” Dr Schlegel explains. “The most effective interventions combine behavioural, developmental, educational and psychosocial elements – often alongside speech and occupational therapy to help with communication and daily living skills.” 

      Treatment or assistance for ASD might involve any number of healthcare providers, from “clinical, counselling, educational and neuropsychologists, occupational therapists, speech therapists, social workers and other health care providers who specialise in working with this patient population,” says Dr Chundu. Don’t discount support groups, either, she adds, “Social media hosts several online communities for neurodivergent women.”

      “We need broader awareness and earlier identification,” says Dr Schlegel. “We must understand the spectrum for what it is – a diverse and lifelong condition requiring compassion, expertise and personalised support.” More

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      The A to Z Of Sexual Wellness – Literally Everything You Need To Know

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      The World Health Organisation (WHO) deems sexual and reproductive health as a fundamental human right. However, with so much misinformation and stigma doing the rounds, as well as a lack of resources, it’s nearly impossible for many to make informed choices. To help bridge this gap, our friends at Lovehoney created a no-judgment glossary to keep you in the know about the most basic sexual health, safety and well-being matters. 

      Whether you’re trying to get to know your body better, navigating the dating scene or making informed sexual health choices, sexual health is the very foundation for well-being and equality. Feeling confident and informed about your sexual health means living your best life! 

      A is for Anal Sex

      Anal sex is a type of sex which stimulates the anus. Most people have anal sex by inserting a penis, finger, or sex toy into the anal canal, but it can also be experienced orally. For those wanting to give anal sex a try, it’s handy to start with basic anal play. This could be anything from using your mouth on your partner’s bottom to inserting your fingers. The anus is a delicate part of your body, so try not to rush into anal sex. Foreplay with a trusted partner is a good way to discover what your boundaries and desires are.

      How to lower the risk of injury during anal sex

      Injuries like anal fissures, infections and colon perforations are rare, but can happen when the right safety measures aren’t taken. Luckily, there’s plenty of ways to have safe (and fun) anal sex:

      Lubricant. Using a good quality anal lube will make it easier to slide inside the anus without damaging it.

      Enema. An enema prior to sex offers a deep clean of the anus, which lowers the chance of both making a mess and spreading infections. You should learn how to safely do an enema first, and make sure to leave a few hours between doing one and having sex.

      Nails. It’s polite (and more hygienic) to clean and trim your nails before any kind of anal play that involves your hands. This protects your partner’s anus and stops anything unwanted getting stuck underneath your nails.

      Condom – Condoms stop the spread of sexually transmitted infections (STIs). The latex used to make condoms can also make it easier to enter your partner – if combined with latex-safe lube.

      Position. There are plenty of anal sex positions you can try to make sure you’re both enjoying yourselves. Communicate with your partner and double check that the receiver is comfortable with the angles and depth of penetration.

      Speed. This isn’t a race. Start slow with anal sex and work up the pace. This lets the receiver’s anus gradually open up to fit a penis or toy without becoming torn.

      Can you have an orgasm with anal sex?

      Yes! It’s totally possible for some people to orgasm during anal sex. For men and people with penises, this can happen as a direct result of stimulating the P-spot inside the anus. Although they don’t have a P-spot, women and people with vulvas can enjoy and even orgasm during anal sex. Either way, orgasms are often more likely to happen during anal sex if you’re also stimulating the penis, clitoris, or G-spot at the same time.

      READ MORE: 5 Things You ALWAYS Need To Do After Anal Sex

      B is for Bacterial Vaginosis

      Bacterial vaginosis (BV) is a type of infection which increases the risk of picking up an STI like chlamydia. It can cause unusual or smelly discharge. BV is not an STI itself – although it can be passed between women who have sex with each other. Men can also pass on BV if they have sex with an infected woman, even though they won’t get the infection themselves.

      Symptoms of bacterial vaginosis

      Sometimes BV can be symptomless. In fact, half of the people who have it will get no symptoms at all. However, if you do notice any of the following, it could be as a sign of BV:

      A vaginal discharge that has a strong fishy smell, usually after sex.

      A change to the colour of your regular discharge (usually becoming grey-ish white, thin, and watery).

      Soreness and itchiness don’t tend to be related to BV, so if you do have these, something else might be at play. Visit your doctor if you’re concerned.

      What causes bacterial vaginosis?

      BV is caused by an unbalance of bacteria inside the vagina. The exact causes are not fully known yet by medical science, but women can develop BV if:

      They’re sexually active

      They change sexual partners

      They have an IUD (contraception device)

      They use perfumed products around the vagina

      How to prevent bacterial vaginosis

      Because the exact cause of BV is still unknown, it’s difficult to give clear guidance on how to definitely avoid it. However, two steps you can take are to avoid using any kind of chemical soap or detergent in your vagina, as well as not smoking.

      C is for Cervical Cap

      A cervical cap is a silicone cap that you place over your cervix before you have sex. This stops sperm from reaching an egg. This method of contraception works best when used with spermicide.

      How effective is the cervical cap?

      The cervical cap is 86% effective if you’ve never given birth. If you’ve given birth, the effectiveness is 71%.

      Does the cervical cap have any side effects?

      No, the cervical cap doesn’t contain any hormones, so there are no side effects. That said, spermicide can cause irritation, so you might prefer other birth control methods if you have sex a lot.

      READ MORE: Why It’s Important To Talk About Your Periods + How To Do It

      D is for Discharge

      Vaginal discharge is the body’s way of cleaning and lubricating the vagina. It also happens to help fight off bad bacteria and infection. The amount of discharge people have will vary, so only worry about yours if you notice it suddenly changes.

      What is considered normal vaginal discharge?

      While every vagina is different, there are some telltale signs that what’s being secreted is normal:

      Colour. Clear, milky-white, or off-white discharges are usually healthy. Yellow, brown, green, or grey may mean something is wrong.

      Smell. While some discharge has a slight odour, it should never smell fishy or unpleasant.

      Texture. It can be either very thin and watery or thicker and clumpy and still be normal. Your discharge will also change during your cycle or pregnancy. It’s nothing to worry about.

      Amount. Again, there’s no right amount which a person will produce. It’s only worth taking note if this changes.

      While it’s normal for your discharge to change consistency throughout your cycle, sudden changes in the smell or colour might mean you have an underlying health condition. Talk to a healthcare provider if anything is concerning you about your discharge.

      E is for Endometriosis

      Endometriosis is a chronic health condition where cells similar to the ones in the womb lining grow in other parts of the body. There’s no cure, but it can be managed with treatment, including pain medication, hormonal birth control, and surgery. One of the symptoms of endometriosis is pain during or after sex. That’s because it can put pressure on parts of the pelvis where endometriosis is found.

      It’s important not to ignore the pain. Instead, talk to your partner outside of the bedroom. Explain how endometriosis impacts your feelings about sex, and let them know which positions are painful. Together, you can find other ways to make the experience fun, from more comfortable positions (shallow penetration tends to be better) to non-penetrative activities like oral sex and massages.

      READ MORE: The Best Sex Toys For Those With Endometriosis

      F is for Fallopian Tube

      The fallopian tubes are a passageway through which a fertilised egg will travel to your uterus. It’s in your fallopian tubes where the fertilisation process actually takes place, with the egg then moving down to your uterus to begin growing into a baby.

      What is the purpose of the fallopian tubes?

      The fallopian tubes have a number of purposes, all related to getting pregnant:

      The location where fertilisation happens

      The holding place of a mature egg, which is released at the end of the monthly menstrual cycle

      The passageway which sees an egg move to your uterus

      What kind of medical conditions are associated with fallopian tubes?

      Fallopian tubes are vulnerable to medical conditions like:

      Ectopic pregnancy

      Endometriosis

      Fallopian tube cancer

      Fibroids

      Hydrosalpinx

      Paratubal cysts

      Salpingitis/Pelvic Inflammatory Disease

      What can you do to keep your fallopian tubes healthy?

      One of the best ways to do your part in keeping your fallopian tubes safe is to practice safe sex. STIs can damage your fallopian tubes, so lowering the risks of getting one helps to protect them.

      READ MORE: Here’s How Contraception Can Impact Your Oral Health

      G is for Genital Warts

      Genital warts are small lumps on the genitals, perineum or anus. They’re the result of the human papillomavirus (HPV), a common STI. There are different types of HPV, with 40 types that affect the genitals. HPV often goes away by itself. If it doesn’t, it can cause genital warts and more serious health conditions, like cancer. The type of HPV that causes genital warts isn’t the same as the type that can cause cancer.

      Who can develop genital warts?

      Anyone who’s sexually active can get HPV and develop genital warts, although lots of people with HPV never get symptoms.

      What are the symptoms of genital warts?

      Genital warts can be white, red, the colour of your skin, or darker than your skin, and may be soft or firm, raised or flat. They don’t cause any symptoms, but they might be itchy or painful.

      How can I protect myself from genital warts?

      If you’re sexually active, you can protect yourself from HPV and genital warts by using condoms every time you have sex. If you’re in a mutually monogamous relationship, you can both get an STI test before you stop using condoms. That said, condoms might not cover every area affected by HPV. If you or your partner have an outbreak of genital warts, you can stop it spreading by avoiding all sexual contact until all the warts are gone. You can also protect yourself from HPV by getting vaccinated against it and attending screening for cervical cancer (sometimes known as a pap smear).

      Testing for genital warts

      Healthcare providers can diagnose genital warts on sight. 

      Treatment for genital warts

      Genital warts can be treated with solutions applied directly to the skin, or removed through surgery.

      Long-term effects of genital warts

      Genital warts can grow and spread if left untreated.

      H is for Hepatitis (A-E)

      Hepatitis is the name given to certain viruses which can attack the liver. All of them, other than Hepatitis E, are transmissible through sexual contact with an infected person. Here’s what you need to know about each.

      Hepatitis A

      A less severe variant, people tend to recover from Hepatitis A within a few months. It can be spread through food, as well as any water supply that’s contaminated by the faecal matter of an infected person.

      Hepatitis B

      95% of people who get Hepatitis B do not have it chronically, but for a few it will stay for life. It’s commonly spread by infected blood, sharing dirty needles, or touching an infected person’s bodily fluid. If a pregnant woman is infected, it may spread to the foetus.

      Hepatitis C

      The most severe of all the types, Hepatitis C will develop into a chronic liver condition for 75-85% of people. It’s less common to contract Hepatitis C through sex, but it’s still possible.

      Hepatitis D

      In order to contract Hepatitis D, you must already be infected with B.

      Hepatitis E

      This version of the virus can be contracted in the same way as the others, but also through eating undercooked food like pork, venison, and shellfish. This makes it common. It’s important to be vaccinated against it, as it can have a severe effect on pregnant people.

      Vaccines are currently available for Hepatitis A, B, and E.

      READ MORE: The STI Tests You Need, According To Your Exact Risk Profile

      I is for IUDs

      An intrauterine device (IUD) is a small, plastic T-shape device which a doctor or nurse can put inside your uterus to prevent you from becoming pregnant.

      How effective is an IUD?

      An IUD is 99% effective. They’re also proven to work as emergency contraception, with results showing that 99.9% of pregnancies were avoided as a result of inserting one with 120 hours (or 5 days) of unprotected sex. 

      Does the IUD have any side effects?

      Just as with any contraceptive, those using an IUD might get side effects. Some common examples are:

      Period-like pains for a few days after

      Spotting and bleeding between periods

      Longer, heavier, and more painful periods

      A chance of getting thrush or BV

      Less common side effects may also rear their head. While rare, it’s possible to experience the following:

      Pelvic infections (usually within the first three weeks)

      The IUD moving or even coming out

      Damage to your uterus

      If you notice anything that doesn’t feel right, speak to your doctor. 

      READ MORE: “I Ignored My Symptoms For 10 Years. It Turned Out To Be This Life-Altering Condition.”

      J is for Jism

      ‘Jism’ or ‘jizz’ is a colloquial term used to describe semen.

      K is for Kink

      Kink is an umbrella term for any sexual activity or interest which might be unconventional. That might be something like role play, or discipline and impact play, such as spanking. There’s nothing unusual about having a kink and they are, in fact, quite common. Before exploring your sexual preferences, make sure you communicate with your partner and start with consent and clear boundaries.

      L is for Labia Minora

      The labia minora are the two inner folds of the skin which can be found at the opening of the vagina. Some people call them “lips”. They protect the vaginal and urethral openings from dryness, damage, and infection.

      When a woman gets aroused, the labia minora helps spread lubrication from nearby glands to the vaginal area and clitoris. This can make sexual intercourse more enjoyable, but it’s not that long-lasting. During sex or masturbation, lube can help keep you wet.

      READ MORE: Is It Ever OK To Hold In Your Pee? Here’s What Experts Say

      M is for ‘Morning After’ Pill

      A form of emergency contraception, this pill needs to be taken within 3 to 5 days of having unprotected sex to prevent pregnancy from occurring. The sooner you take it, the more likely it is to work.

      Where to get emergency contraception

      Sexual health clinics

      Doctor’s surgeries

      Select pharmacies

      N is for Non-binary

      Anyone who does not identify as a man or woman might be considered non-binary, also known as NB or enby. The non-binary spectrum is diverse, and can even include gender fluid people, whose identity will shift between male, female, and everything in between all throughout their lives.

      Non-binary people often choose their own pronouns, and will pick gender-neutral ones like “they/them” or “xe/xem”. Instead of “Mr” or “Mrs”, a person who identifies as non-binary may ask you to write their name with “Mx” in front of it.

      O is for Ovulation

      Ovulation is the stage of the menstrual cycle when the ovaries release an egg to be fertilised. This will usually happen around day 14 of your cycle, but it’s different for everyone. Once an egg leaves the ovaries, it travels down into the fallopian tubes, where it waits to become fertilised by sperm. When this happens, the egg implants into the uterus. 

      If you want to have a baby, it’s useful to know when you ovulate. If you have a uterus, you’re most fertile for a period of about six days, with ovulation starting around the fifth day. Having regular sex over these six days will increase your chances of having a baby.

      How to know when you’re ovulating

      There are a few methods of ovulation tracking:

      Menstrual cycle tracking. In a typical 28-day cycle, ovulation happens around day 14. Keep track of your cycle over several months to see how long your cycle is. Count day one as the first day of your period and assume you ovulate about halfway through your cycle.

      Calendar method. Once you’ve observed your cycle for six months, subtract 18 days from your shortest cycle and 11 days from your longest. This will give you your fertile window.

      Cervical mucus. Your discharge (also known as cervical mucus) is usually thick and creamy white. Right before ovulation, it becomes clear and slippery.

      Basal temperature check. You might see your body temperature rise by (32-34℉) during ovulation. Check your temperature often, as a rise could mean you’re about to ovulate.

      Ovulation kits. Similar to taking a pregnancy test, you just need to pee on an indicator strip. Then, the kit will tell you whether or not you’re likely to be ovulating (based on the hormone levels in your pee).

      No method is foolproof, so think about combining some of them. The most important thing is that sex remains fun and pleasurable for you and your partner, so try not to put too much pressure on yourself when you’re trying to conceive.

      What does it mean if I’m not ovulating?

      There are several reasons why you might not be ovulating:

      You’re breastfeeding

      You’re on the contraceptive pill

      You’re menopausal

      You have polycystic ovary syndrome (PCOS)

      If you’re having trouble getting pregnant or have another reason to believe you might not be ovulating, make sure to reach out to your doctor.

      READ MORE: At-Home Test Kits: From Ovulation To STDs, Here’s How To Get Results At Home

      P is for Pre-cum

      Also called pre-ejaculate, pre-cum is the small amount of fluid which comes out of your penis right before you have an orgasm. It’s almost always involuntary to release this fluid, and it usually doesn’t contain sperm. However, it can happen. It’s possible for pre-cum to contain enough sperm to impregnate a woman if it gets into her vagina. That’s why you can’t rely on the pullout method as contraception.

      Q is for Questioning

      Some people are lucky enough to know their sexual orientation is from an early age, but that’s not always the case. It’s not unheard of for people to question their sexuality for years, as they try to come to terms with this complex emotional dynamic. The process of reconsidering your own sexual preferences is known as questioning.

      R is for the Rhythm Method

      Also known as the calendar method, this involves tracking your natural menstrual cycle to predict when you’ll ovulate. Doing this makes it easier for couples to understand when they’re most likely to conceive successfully. 

      Your chances of getting pregnant are much higher if you have unprotected sex for a few days before ovulation, during ovulation, and the day after. You’ll need to track your cycle for a few months to get a good idea of when you ovulate.

      S is for STI Screening

      An STI screening is a quick and relatively painless way to see if you have one of the four most common infections – chlamydia, gonorrhea, HIV, or syphilis. You can give a urine and blood sample to find out if you have any of these conditions. The test can be done in a clinic, or using an at-home kit if you feel more comfortable doing it in private.

      While opinions are mixed, a good rule of thumb is to test for an STI every few months, or soon after you’ve been with a new sexual partner. If you notice any unusual symptoms, particularly around your genitals, mouth, or anus, it’s worth getting checked – even if you’re not sexually active.

      READ MORE: A New Study Shows Sex Before Bed Is Linked With Better Sleep. Here’s Why

      T is for Thrush

      Vaginal thrush is a yeast infection, which as many as 75% of women will experience at some time in their life. It’s caused when natural levels of yeast bacteria, which normally live in the bowel, become inflated. Thrush isn’t considered an STI, but something called balanitis of the penis can be caused by having unprotected sex with a woman who has the condition.

      Symptoms of thrush

      The symptoms of thrush are usually quite easy to spot, which makes it one of the easier infections to notice and treat. Look out for:

      Itching or burning in the vagina or vulva

      A thick white discharge from the vagina

      Redness or swelling

      Splits and cracks in the skin around the genitals

      A stinging or burning sensation when peeing

      Treatment of thrush

      The most important part of thrush treatment is to reduce the amount of yeast in the infected area. This can normally be done with the help of treatments from a pharmacist. You may not even need a prescription. The most effective are:

      Anti-fungal creams or vaginal suppositories (pessaries) – These are rubbed inside the vagina and used for up to seven days. You may need to repeat the treatment for the best results. Also, be aware that using this cream can weaken and damage condoms.

      A single 150 mg dose tablet (called Fluconazole) – While less admin, these types of pills tend to be a bit more expensive. It’s also not recommended to take them if you’re pregnant.

      How to prevent thrush

      To prevent vaginal thrush from affecting you, keep the following in mind:

      Wipe from front to back after using the toilet

      Avoid scented hygiene products

      Wash your vulva using a mild, unscented soap and avoid douching

      Don’t use perfumed toilet papers

      Don’t wear tight-fitting underwear (comfy cotton is always best)

      U is for UTI

      A urinary tract infection (UTI) happens when bacteria and other microbes infect any part of the urinary tract. Depending on exactly where the infection is, the name given to a UTI will be different:

      Cystitis – If it’s in the bladder

      Urethritis – If it’s in the urethra

      Pyelonephritis – If it’s in the kidneys

      Anyone can get a UTI, but it’s a lot more common in people with vaginas. That’s partly because the urethra is shorter and more vulnerable to bacteria.

      Symptoms of a UTI

      UTIs usually have pretty uncomfortable symptoms. Not ideal, but it does at least mean you’ll spot the signs and get treatment quickly. Some of the most common are:

      The urge to frequently go to the toilet

      A pain or burning sensation when peeing

      A sudden urge to pee out of nowhere

      Cloudy pee that is strong-smelling

      Blood in your pee

      A feeling like the bladder is not fully empty after going to the washroom

      Feeling unwell and tired

      How to treat a UTI

      A simple course of antibiotics should cure a UTI. If you’re still feeling unwell after taking them, go back to your doctor.

      How to prevent a UTI

      If you want to reduce the chances of getting a UTI, follow these simple steps:

      Drink water regularly throughout the day — if your pee is a pale yellow colour, that’s a good sign you’re hydrated

      Make sure the bladder is always completely empty when peeing

      Pee as soon as you can after sex

      Wear loose-fitting underwear

      Keep your genitals and the surrounding area clean

      Avoid using perfumed products on your intimate areas

      READ MORE: Your Burning UTI Treatment Questions, Answered

      V is for Vaginal Health

      Practicing good vaginal health is an important part of protecting your body. But knowing how to do that can be a challenge. Here are some of the best ways to take care of your vagina:

      Cleaning. While the vagina is self-cleaning internally, you’ll still need to clean the outside (the vulva) daily. Using warm water and a gentle, natural soap is best for this. Try not to use perfumed products here, because they might trigger yeast infections or BV. Wipe from front to back after using the bathroom, as this reduces the chance of getting a UTI.

      Practising hygienic sex. Only use body-safe products, like water-based lube, during sex. If you like the idea of food play (hello whipped cream), avoid getting any on your vulva. After sex, always use the toilet and wash yourself.

      What to wear. The underwear you have on can play a big role in vaginal health. Cotton is best, and try to avoid anything that grips too tightly. Change your underwear twice a day if you have heavy discharge. If your underwear becomes damp for any other reason, it’s best to change it right away.

      Pubic hair. How you want to style your pubic hair is totally up to you. If you want to keep some or all of it, just make sure to regularly wash it. If you shave it completely, watch out for razor burn and irritation. Cuts when shaving can also spread bacteria to the vaginal area, so be careful. Using hair removal cream isn’t advised, because this can damage the sensitive skin around your vulva.

      General vaginal hygiene. Change your tampon or pad regularly (up to five times a day if needed) when on your period. Staying hydrated will also help to fight bacterial overgrowth and stop any stress-related sweat.

      W is Well-Woman Visits

      Well-woman visits are diagnostic tests with a specialist consultant, specifically for women. They’re an important part of preventative care for most conditions and diseases, as they help to spot any warning signs early. They may also uncover conditions which haven’t been diagnosed yet, making it easier to create an action plan that will help to treat them. During a visit, your doctor might ask you questions about things like:

      Age

      Weight

      Height

      Pre-existing medical conditions

      Medication

      Medical history

      History of illness in the family

      Dietary habits

      Lifestyle and exercise habits

      Relationship status

      A physical exam is also normal. These usually involve:

      A skin, nail, and hair inspection

      A breast exam

      A joint inspection

      A pelvic exam

      A rectal exam

      An abdominal exam

      An ear exam

      An eye exam

      If the doctor notices anything slightly odd, they may tell you to get more tests for specific conditions. These will change depending on what they’ve spotted.

      READ MORE: 9 Quick Health Tests You Can Do At Home Yourself

      X is for X-rated

      This colloquial term is used for anything which might be considered risque or “not safe for work” (NSFW). You may have heard this term used in relation to pornography. It can also be used to describe a movie which contains extreme adult themes or images.

      Y is Yeast Infection

      A yeast infection is a fungal infection that causes discomfort in the vagina and vulva. An intense itchiness, as well as a thick discharge, are the most common issues associated with this kind of condition. While not an STI itself, yeast infections can be triggered, or become worse, when you’re having sex a lot.

      Symptoms of a yeast infection

      How bad your infection is will determine how severe your symptoms are. Here’s what to look out for:

      Itching and irritation in the vagina and vulva

      A burning sensation during sex

      A burning sensation when peeing

      Redness and swelling of the vulva

      A vaginal rash

      A thick, white vaginal discharge (which might smell like cottage cheese)

      Watery vaginal discharge

      Causes of a yeast infection

      Yeast infections are usually caused by a fungus called Candida albicans. When this bacteria builds up or travels deeper into the vagina, it’ll cause an infection. This might happen as a result of:

      Antibiotic use

      Pregnancy

      Diabetes which hasn’t been controlled

      A poor immune system

      Hormone therapies that increase estrogen levels

      How to prevent a yeast infection

      Yeast infections aren’t always controllable, but there are steps you can take to lower the chances of getting one.

      Don’t wear tight-fitting underwear and pantyhose

      Try not to douche, because this can remove normal bacteria from the vagina

      Avoid hot tubs and overly hot baths

      Wearing wet clothes for too long can trigger bacterial growth

      Some scented feminine products can cause yeast to grow

      READ MORE: Vaginal Infections 101 — What You Need To Know About That Itch More

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      Do You Really Need A Parasite Cleanse?

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      A woman sits over a sink that is filled with water. Her feet are submerged. Excitedly, she brings the phone camera to focus on the water and zooms in. There, squirrelling and squirming, are long, dark strands. They’re worms, she says, the evidence of a successful parasite cleanse. 

      Videos like these on TikTok abound – and South African Tok is no exception. A “parasite remedy” drink is taken like a shot – grimace and all – by women en masse. In other clips, women scrape out the seeds of a pawpaw and eat them. Another woman mixes Epsom salt with fruit juice. They’re all engaging in a parasite cleanse, in which parasites, which look like worms, must be removed from the body. According to clips from TikTokkers, which include holistic health practitioners, pharmacists and content creators, you need a parasite cleanse if you clench your teeth, have IBS, ringing in your ears or have eczema. So, are parasites as prevalent as TikTok says? And do pawpaw seeds kill them? We asked the experts. 

      What (Exactly) Is A Parasite? 

      Kind of like your freeloader pet, a parasite is any “organism that lives in or on a human being (or any animal), and which derives nutrients from that so-called ‘host’,” explains Prof Miles Markus, a parasitologist and honorary member of the Parasitological Society of Southern Africa. Examples of parasites include lice, fleas, malaria and ticks. In humans, we refer to intestinal worms, also known as helminths. 

      READ MORE: How Women Are Turning To Medical Cannabis For Menopause in South Africa

      How Common Are Parasites In The Body? 

      A 2023 literature review in Advances in Parasitology notes that, like many health conditions in Sub-Saharan Africa, data on gastrointestinal parasites is lacking. According to 2020 statistics, two billion people are infected with gastrointestinal parasites. It’s prevalent among children and is associated with poverty, a lack of access to safe drinking water, poor hygiene and education. You can pick up a parasite from eating contaminated food, infected meat, raw meat or untreated water. But you can also get it from another person or animal. 

      What Are The Symptoms Of Parasites Or Worms? 

      “Symptoms of parasitic infections are mostly nonspecific. In other words, they could equally be symptoms of some other condition,” says Prof Markus. “Abdominal discomfort and/or the obvious gastroenteritis-type symptom of diarrhoea can be associated with parasites.” 

      “Parasites can affect various body systems,” explains Dr Bonolo Mashishi, a virologist and pathologist. “Worms may infect our blood, bladders, liver and other organs.” And, because they get their food at the expense of the host (you), they wind up depriving the host of key nutrients. You may see intestinal worms in your stool or blood in your urine, and among kids, itching around the anus can be reflective of a worm infection, says Prof Markus. However, “jaw-clenching is NOT indicative of a parasitic infection,” he says. 

      READ MORE: Is Sunscreen Toxic? Experts – And Science – Weigh In On Viral Claims

      So… Do You Need A Parasite Cleanse? 

      The short answer: no. The longer answer? There’s no such thing. “‘Parasite cleanse’ is not a medical term,” says Prof John Frean, associate professor at the Centre for Emerging Zoonotic and Parasitic Diseases at the National Institute for Communicable Diseases. “If exposed, people across all income brackets could be infected with intestinal worms, but they should be diagnosed and managed on an individual (or sometimes, family) basis.” Dr Mashishi agrees. “Often, antiparasitic medications are needed for treatment. These medications are designed to eliminate parasites,” she says. 

      Importantly, the medication used to get rid of parasites does not include Epsom salt, pawpaw seeds or charcoal tablets, all experts noted. “Some ingested substances might be harmful. Before taking anything like this for any reason, always check with your local pharmacist in the first instance, and ask about how much of it you can safely use,” warns Prof Markus. Bottom line: no oil, seed, salt, tea or bitter concoction will kill any parasite. And, all the experts we spoke to say, parasite cleanses don’t work. 

      For people who do need to be dewormed – recommended for children and some at-risk adults, where there is a burden of worm-associated infections, says Dr Mashishi – the pharmacy is the place to be. “Speak to your local pharmacy about deworming for intestinal helminthiasis if you want to know about it,” says Prof Markus.  More

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      “How A Health Wake-Up Call Led Me To Wellness – And Got Me Through My PhD”

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      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.

      READ MORE: How Curiosity Led Mpoomy Ledwaba To A Fulfilling Career

      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!

      READ MORE: 9 Useful Self-Care Apps For Wellness To Download Now

      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. 

      READ MORE: How Nomzamo Mbatha Is Nurturing Good Wellness Habits More

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      Here’s How Contraception Can Impact Your Oral Health

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      When women think about birth control, they usually focus on the usual suspects – their periods, skin, mood, maybe even weight. But have you ever stopped to think about how your contraception might impact your oral health? Yup, your birth control can affect your oral health. Whether you’re on the pill, patch, injection or an implant, Dr Ockert Bekker, dental surgeon, explains how these hormones could be sneaking into your smile.

      Contraception And Oral Health: What’s the Deal?

      Hormonal birth control, especially those containing oestrogen and progesterone, can impact your gums. These hormones don’t just regulate ovulation, they also affect blood flow in your mouth, which can make your gums more reactive to plaque and bacteria.

      The result? Some women notice that their gums become extra sensitive, swollen, or even bleed a bit when brushing or flossing – especially in the first few months of starting birth control or changing over from one to another. This is known as hormonal gingivitis, and while it might sound scary, it’s manageable with good oral care and regular checkups. It’s also common during puberty, menstruation, pregnancy, and menopause.

      READ MORE: 5 TikTok Teeth Trends A Dental Surgeon Says You Should Skip

      What About Bone Health?

      Here’s something else many people don’t know: long-term use of certain hormonal contraceptives, particularly the injectable types that are quite popular in South Africa, may slightly reduce bone density, including in your jaw. Over time, that could weaken the support structure around your teeth, especially if gum disease is already in the picture.

      If you’ve got a family history of gum issues, smoke, or have conditions like diabetes, the risk may be a bit higher – but again, knowledge is power.

      Unexpected Side Effects to Watch For

      Some women on hormonal birth control experience dry mouth (called xerostomia). That might not sound like a big deal, but saliva is your mouth’s natural defence system. It helps wash away food particles, neutralise acid, and prevent cavities and bad breath. Less saliva = more chance for trouble. On the flip side, a few women report more saliva than usual, but this is less common.

      READ MORE: 5 Tips To Prevent Stained Teeth & Brighten Your Smile

      So, What Can You Do?

      Using contraception means upping your oral health practices. Here’s how:

      Brush & floss like a pro – Twice a day with fluoride toothpaste and daily flossing, even if your gums feel a bit tender.

      Use a soft-bristled toothbrush – Kind on your gums, tough on plaque.

      Stay on top of your dental checkups – Every six months is ideal. Let your dentist know if you’ve started or changed contraception.

      Drink lots of water – It helps with dry mouth and keeps things fresh.

      Consider a calcium and vitamin D supp – These support healthy bones and may be especially useful if you’re using a long-term hormonal method.

      But… Not All Birth Control Is the Same

      Higher-dose or older-generation pills are more likely to cause gum issues than newer, low-dose versions. The same goes for injectables, which are linked to inflammation and, in some cases, reduced bone density.

      If you’re prone to gum problems or just want to play it safe, have a chat with your doctor about lower-impact options, like a copper IUD, for example, which doesn’t contain hormones at all.

      READ MORE: The Surprising Way Your Menstrual Cycle Affects Your Smile

      Your birth control should support your life and your health – not work against it. By being aware of how hormonal contraception can affect your teeth and gums, you can make smarter, more holistic decisions for your body.

      By Dr Ockert Bekker, Founder and Dental Surgeon at Bekker Dental & Aesthetics

      About Dr Bekker

      Founder and Dental Surgeon at Bekker Dental & Aesthetics

      Dr. Ockert Bekker is a highly accomplished dental professional known for his passion and dedication to excellence in patient care and advanced dentistry. He holds a BChD from the University of the Western Cape (UWC), along with multiple postgraduate diplomas in Endodontic and Aesthetic Dentistry. His pursuit of continuous learning led him to complete an Implant Fellowship at New York University (NYU) and an Orthodontic Aligner Fellowship, further enhancing his ability to offer cutting-edge dental solutions.

      Dr. Bekker prides himself on staying at the forefront of modern dentistry, embracing a holistic approach to dental care that combines technical expertise with a patient-centred philosophy. His practice, Bekker Dental & Aesthetics, with branches in Durbanville and Paarl, is equipped with the latest technology to ensure personalised treatments that prioritise long-term oral health and aesthetic excellence. More

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      TV Producer, Actress And Author Tshiamo Modisane On How Writing Her Debut Book Liberated Her

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      Earlier this year, TV Producer, actress and author Tshiamo Modisane released a memoir that detailed her journey to healing from past hurts and traumas. Growing up, Tshiamo always felt that she was born in the wrong body and assigned the wrong biological gender. True freedom finally showed up at her door when she changed her name from ‘Kgosi’ to ‘Tshiamo’ and embraced womanhood entirely – this, despite the rejection she faced from loved ones.

      On penning I Am Tshiamo: My Journey To Self-Acceptance and Womanhood, she says: “I call it my shedding and healing phase. I cried so much while writing this book. I wanted to be as honest and authentic as I could possibly be. I understood that this was a God-given assignment and thus needed to be treated with the respect it deserved.” Was she ready to relive some of the past hurts? Certainly not, she admits. “In all honesty, I wrote most of the book scared. But nothing could’ve prepared me for the warm feedback I’ve received from all corners of the country and world.” Below, she lets us into her wellness routine.

      READ MORE: How Curiosity Led Mpoomy Ledwaba To A Fulfilling Career

      Best way to start my day…

      With prayer, a scripture reading then, depending on the weather, I will step outside to work out – something I really love doing. When that’s done, I tackle emails, calls and deadlines. On a really good day, I usually sneak in a lunch or dinner.

      Best way to shake off a bad day…

      A good worship song, church sermon and long phone call with my manager-friend Makgotso Kgooe usually lift me out of a bad space. And if any of these don’t work, a cuddle session with my two fur babies – Oreo and Pompom – over a series definitely does the trick. 

      Go-to quick, favourite, healthy meal…

      I’m obsessed with grilled fish or a Thai chicken salad. There’s never a week that goes by where I don’t find myself face-deep into a Nandos chicken salad. In 2021, after arriving at the decision that I needed to write my book – as part of my healing journey I made the decision to cleanse myself off red meat and follow a strictly pescatarian diet. This helped me heal both physically and spiritually. My weight dropped to a size that I’d always desired.

      READ MORE: Queen Modjadji’s Breakout Star Masutang Rasekele On Life, Wellness And Finally Living Her Dream

      Wellness rule that you secretly break all the time…

      Sugar! I have a sweet tooth and I won’t even lie about it. It’s a trait I inherited from my late mother. I will deny myself any and everything except a slice of cake or ice cream [chuckles].

      If you could bottle up any personality trait of yours and sell it as a wellness product, what would it be?

      Attention to detail. I always aim to do everything right. During workouts, form and technique are important to me. Kindness too – I believe the key to healthy skin is found in being kind to people.

      What’s one weird healthy food combo that you swear by, even though everyone else thinks it’s gross?

      I don’t have one. I do, however, believe in not skipping breakfast. Whenever I skip breakfast, I find that I’m less effective and tend to even do fewer workouts in the gym.

      Assign a song to your morning routine… 

      Say A Little Prayer by Aretha Franklin. It literally sums up my mood every morning. I always imagine myself singing it for my baby – with my husband in the shower singing it too. 

      READ MORE: Actress Temi Otedola On Why She Prefers A Simple Wellness Routine

      Road running, weight lifting or yoga/Pilates – which one would you marry, date and ditch? And why?

      Marry: Weight-lifting. Nothing gets you that sculpted, toned body like weight-lifting. It also just reminds me that I AM THAT GIRL!

      Date: Road running. I am a dog mom, that just means endless walks that often end up with me chasing after my fur babies.  

      Ditch: Yoga. I can never get the flow right which stresses me because I have rhythm. Apart from the breathing techniques that I’ve now adopted into my daily routine, the flow of things always has me stuck between child and lotus pose.

      Skincare routine that you swear by…

      Serums! Your skin will thank you. That paired with minding your business and drinking water will set you on the right path [chuckles]. I chop and change between serums, but my top three favourites are Neutrogena’s Hydro Boost Supercharged Serum, Estée Lauder Advanced Night Repair Face Serum and the Lancôme Advanced Génifique Youth Activating Concentrate. More

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      Is It Ever OK To Hold In Your Pee? Here’s What Experts Say

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      There are times when you have no choice but to hold in your pee – but is it actually safe? And is it true that if you hold it in, you’re creating UTIs for yourself? Whether it’s because you’re powering through work e-mails at your desk or you’d rather avoid the horrors of a public restroom, sometimes peeing just lands at the bottom of your to-do list. But can that actually be dangerous? We consulted Benjamin Brucker, professor of urology at NYU Langone Health, to find out.

      How Long Is It Okay to Hold In Your Pee?

      Your body’s physical capacity to keep in urine is based on a few things. “Most of the time women can hold urine for three to six hours, but this will vary,” says Prof Brucker. “It really depends on the amount of urine that someone makes. This is determined by hydration status and fluid intake, and also functional bladder capacity, which is a combination of the actual size of the bladder and bladder sensitivity.” According to a consensus statement in the International Journal of Clinical Practice, the average bladder holds around 300 – 400ml of urine. We humans tend to empty it around eight times per day. If you find your habits fall outside of these parameters, experts say it might indicate an abnormality. And, the quality of your whizz is as important as frequency: study authors note that a healthy flow “occurs promptly with strong continuous flow and complete emptying without pain or blood in the urine” – and without leakage. 

      READ MORE: “How I Healed My Debilitating Gut Issues Using Food”

      Should You Pee At Every Pang?

      As you know, that “I gotta go” sensation ranges from small pangs to a feeling that almost hurts. “You don’t want to give in to every slight sensation to urinate, but you also don’t want to hold it in to the point where it is painful,” says Prof Brucker. “Ultimately, you want to have healthy voiding habits.” That translates into finding a middle ground that doesn’t have you running to the bathroom every time you take a sip of water but also doesn’t result in you bent over with cramp-like sensations.

      What’s The Worst-Case Scenario?

      “It may put you at a bit more of a likelihood of developing urinary tract infections (UTIs),” says Prof Brucker. Having a UTI can also make you feel like you have to go more often than normal, as can conditions like overactive bladder and painful bladder syndrome. When you hold in your pee too much, it can encourage bacteria to grow, which could lead to a UTI. In addition, frequently holding it in can cause your bladder to stretch more than is healthy. For this reason, experts generally advise not to hold in pee too often, because it can cause problems. If you feel the need to pee way more than usual, head to a doctor to get checked out. Kegels and medication can improve an overactive bladder, while physical therapy and medication can help treat painful bladder syndrome. 

      READ MORE: Your Burning UTI Treatment Questions, Answered

      Can You Train Your Body To Pee Less?

      You know it’s important to stay hydrated, but guzzling water can have the annoying side effect of needing to pee every few minutes. So is it possible to get your body used to holding out? “Some people’s bladders are quite sensitive, and they will have the sensation to void even with the smallest amount of urine in the bladder. It’s okay to try to distract yourself and not give in to every slight urge,” says Prof Brucker. This could potentially stretch your bladder a bit in a healthy way, though you shouldn’t expect any major changes. “There is a small study out there that shows nurses, who may not have the opportunity to frequent the facilities, have slightly larger bladder capacities than age-matched controls,” says Prof Brucker.

      The bottom line is that you probably aren’t going to do any real damage to yourself by holding it in, but just for comfort’s sake, you should hit the bathroom when it starts to feel annoying. After all, not very many other things can bring on quite the same sense of relief!

      READ MORE: What To Do If A Leaky Bladder Is Ruining Your Workouts

      This article was originally published on Women’s Health US. More

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      How Nomzamo Mbatha Is Nurturing Good Wellness Habits

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      You’d have to be on a different level of stubborn to spend hours chatting up a storm with award-winning actress, Shaka iLembe executive producer and humanitarian Nomzamo Mbatha and not be inspired to change your eating habits. The 35-year-old, who happens to be on the cover of our July/August 2025 edition – is very clear about one thing: she believes in mindful eating so that she can have license to indulge when the moment calls for it. Four years ago, a life-changing diagnosis (more on this in the new issue) saw her overhaul her lifestyle choices. Below, she shares a few of the wellness practices that have her living her best life!

      READ MORE: The Confidence Issue Just Dropped – And Nomzamo’s Got It On Lock

      On Her Favourite Dish…

      “Oooh chiiiild, don’t put pasta in front of me [chuckles]. I’m generally good at pasta dishes and usually make all my pasta sauces from scratch. Honestly, I can make any pasta dish – from the simplest to the most complicated Italian pasta dishes. My favourite is a vodka pasta dish, pink in colour, that I picked up on one of my travels – it has no vodka, though! I’m also good at rice dishes too – and make a mean fish.”

      On Preferring Natural Remedies…

      “For instance, I’m gluten intolerant, but really don’t mind taking a gamble with pasta. I usually chew on ginger afterwards to help with any discomfort. I do love natural ingredients and homoeopathic remedies, even though I take conventional supplements. My friends always joke that I’m a walking pharmacy [chuckles]. I’m currently on a hair supplement called Nutrafol, which is great for hair; then hyaluronic acid for skin; vitamin C, elderberry and zinc for my immune system because I’m exposed to so many different climates during my travels. I’m also on collagen and probiotics. In fact, every woman should be on probiotics!”

      READ MORE: The Exact Supplements Women Need To Be Taking, According To Studies

      On Her Relationship With Meat…

      “I’m not a big meat person. I find it chewy and it makes me feel heavy. I’ve read that we have to listen to how our bodies react to certain foods – that if something makes you feel lethargic, then your body’s probably not digesting it.” 

      On The Lessons Learnt During Her 72-hour Water Fasts…

      “I can be disciplined, if I choose to be. I sometimes rest on my laurels when it comes to my body and health because I know I’m blessed with good genes and muscle memory. However, my body is my investment. I have to take care of it. The nature of my career calls for me to always be in the best form possible and impact – so I have to be very mindful of how I treat myself, my body and my skin.”

      On The Wildest Form Of Training She’s Tried To Date…

      “I dabble in Lagree from time to time, a high-intensity workout that strengthens and reshapes muscles. The class I take is called ‘The Shake’ because literally everything shakes when you’re in there [chuckles]. You know how Pilates uses a slim reformer? Lagree is performed on a megaformer, where you do slow movements of three in and out. It’s the most intense thing. It makes you feel so out of shape. For the next two to three days straight, your muscles are still moving on their own.”

      READ MORE: In-Flight Skincare Secrets A Dermatologist Refuses To Gatekeep

      On Self-Care During Her Travels…

      “I’ve become very clever in that whenever I have to travel for work, I always give myself two to three free days to acclimatise – find some cute coffee shops or a little restaurant to spend time alone, especially if it’s a city that I’ve never been to. I also battle with water retention during my travels so I always book a deep tissue massage for some lymphatic system drainage. If it doesn’t work, it is what it is!”

      ​​On The One Thing She Never Skimps On…

      “I don’t mess around with my hydration, especially when I’m travelling because my skin suffers a lot. I believe in electrolytes, but any electrolyte brand that is too sweet can miss me (no shade!). I’m a big fan of the electrolyte brand Metagenics, especially the lemon flavour. Lemon has a way of encouraging you to drink water because it’s quite refreshing. I also activate my water with coarse salt for maximum hydration benefits. Other times, I add chlorophyll drops to my water and MCT drops to my coffee to get that brain food that helps me function – especially during my 72-hour water fasts.”

      On Her Love For Salads…

      “They’re so filling and good for my gut, too!. You know how people judge Kourtney Kardashian for loving salads? I’m like, ‘That’s because you don’t know good salads. Do you know how versatile salads can be?’ Babe, I’m out here spending $22 (R390) everyday on a salad at a Sweetgreen – a U.S. salad chain with 40 ingredients to choose from that aims to get people excited about eating their greens. Sweetgreen has really taken my love for salads to another level. I’m now the trusted salad queen among her family and friends. My dream is to actually open a salad bar because we don’t have a salad culture here at home.” 

      Read Nomzamo Mbatha’s full cover story in the July/August 2025 issue of Women’s Health (Confidence Issue) on shelves now – or get the digital copy. Happy reading! More