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    How To Decentre Alcohol From Your Social Life

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    Whether you’re one of the many who identifies as sober curious, soberish or California sober – it’s hard to deny: More and more people are looking for ways to decrease the role that alcohol plays in their lives. Between hangovers, hangxiety and um, the fact that alcohol is a known carcinogen, there’s plenty of reasons to limit just how much you’re consuming. But it’s easier said than done when alcohol is the focal point that many people’s social lives are centred around. That’s why we consulted the experts to show you how to cut back on drinking alcohol without your social life taking a knock.“It’s hard to go anywhere without someone offering you a drink,” says licensed clinical professional counsellor Leah Young, a Clinical Manager at Pathlight Mood & Anxiety Centre. Even if you’re not someone who struggles with alcohol addiction, it can be hard to decrease your alcohol intake. This is because alcohol shows up *a lot* in our day-to-day. It’s at sports games, company events and for some people, a regular night out with friends. “Alcohol has really permeated both happy moments and celebrations and sad ones when people are grieving and everything in between, including even when people are bored,” says Hilary Sheinbaum, author of The Dry Challenge: How to Lose the Booze for Dry January, Sober October, and Any Other Alcohol-Free Month. “It’s become almost the main character in social situations.” (Think: post-work happy hour, first-date drinks, best friends’ birthday parties, cry sessions after a breakup.) Chances are, you’re never too far from the next opportunity to drink, which only makes it harder to cut back.READ MORE: 13 Simple Mocktail Recipes To Keep On Hand All Year LongWhat to expect when you cut back on drinkingThe truth is that alcohol – through marketing, media and thousands of years of traditions – has wormed its way into a prominent role in our lives, both consciously and subconsciously. Sometimes, it provides a reason to get together with friends and other times it helps make a social situation feel a little bit smoother. Trying to decentre it then comes with some logistical and personal challenges. Like, can you still go to the bar with your friends? And, how do you handle how other people might react to you not drinking?Because drinking is so normalised, deciding not to might come with questions. You can expect that some people will be curious, says Young. But, it might also come with seemingly some discomfort or disappointment from friends. Those moments can be thought of as a “them thing, and less of a you thing,” says licensed clinical social worker Shani Gardner, a therapist at Soulful Grace Therapy. Switching up your behaviour might make people question their own and result in them projecting onto you. Approach that with kindness and compassion – but don’t take it personally, she says.READ MORE: Seriously Now, Is Alcohol Really THAT Bad For Your Sleep?“It’s become almost the main character in social situations.”At the same time *you* might be the one projecting. “We fill in the gaps in our head with what we think other people are thinking or feeling about us,” says Dr Hayley Treloar Padovano, an associate professor of behavioural and social sciences at the Centre for Alcohol and Addiction Studies at Brown University. “A lot of times those things aren’t true.” You might be worried about your friends judging you for not drinking, but it’s a misconception that drinking less or not drinking at all necessarily needs to turn your entire social life upside down. “You’re still going to be as fun. You’re still going to be as engaged – if not more engaged – in the conversation,” says Sheinbaum. “It’s just that you are going to have something different in your hands.”Untangling alcohol from your social life might feel like a big task, but on the other side of it is better sleep, better digestion and financial savings, to name a few, says Sheinbaum, who is sober curious herself and only drinks about once a month. Luckily, these expert tips for people looking to drink less make it a lot simpler.Meet the experts: Hilary Sheinbaum is a journalist, the founder of GoingDry.co, and author of The Dry Challenge: How to Lose the Booze for Dry January, Sober October, and Any Other Alcohol-Free Month and Going Dry: A Workbook: A Practical Guide to Drinking Less and Living More. Leah Young is a licensed clinical professional counsellor and the Clinical Manager at Pathlight Mood & Anxiety Centre. Shani Gardner is a licensed clinical social worker and the founder and therapist at Soulful Grace Therapy. Dr Hayley Treloar Padovano is an Associate Professor of Psychiatry and Human Behaviour at Brown University’s Centre for Alcohol and Addiction Studies.6 Tips To Decentre Alcohol From Your Life & How To Cut Back On Drink Alcohol1. Practice turning down alcohol in advance.If you know you’re heading to an event where you’ll be offered alcohol, prepare what you’re going to say before you get there, says Young. You don’t owe anyone a lengthy explanation, but coming up with something short and sweet beforehand can help minimise attention to your lack of drinking and make you feel more confident about navigating the convo.“You can have one statement ready to go for everybody, or you can vary and tailor it depending on your relationship with the person,” says Young. “But it’s important to practice it, otherwise you might stand there looking like a fish gasping for air.”You can stick to something simple, like, “Thank you, but I have a huge day at work tomorrow, so I’m not planning on drinking tonight” or “Actually, what I’m really craving right now is a Diet Coke.” Or, give more insight by saying something along the lines of, “I’ve been experimenting with drinking less to see if it boosts my energy/improves my mental focus/clears my skin,” – or whatever your reason is for cutting down on alcohol. You might even find that others have the same goal. But how you say it matters. Confidence is key, says Young. So is making sure you’re firm if you need to be, adds Sheinbaum. READ MORE: How To Do Social Season Sober, Plus The 15 Best Alcohol-Free Drinks2. Delay your drinking by 30 minutes.Ordering a drink upon arrival to your destination might feel like an icebreaker or a way to ease yourself into a social situation, and it often happens out of habit. By setting a goal to wait 30 minutes before you order your first glass of rosé, you can learn to tolerate any discomfort – and discover that you don’t need the alcohol in the first place. “If you put yourself in that situation and you say, ‘Okay, for 30 minutes I’m not going to drink and I’m just going to see what happens,’ you’ll discover that what goes up must go down; Our anxiety just can’t keep going up forever,” says Treloar Padovano. It’s kind of like exposure therapy for not drinking for longer periods of time. You’ll get better at navigating spaces without an alcoholic beverage in hand and build up the muscle to deal with the anxiety you have about not drinking. When the 30 minutes is up, feel free to order an alcoholic drink if you want one – or maybe you end up opting to wait another 30 minutes, and then another 30 and so on.3. Take the lead when ordering a drink or making plans.Have you ever been out to dinner and the first person to order gets an espresso martini and then suddenly everyone else at the table orders an espresso martini? That’s because drinking can also be about sharing an experience, says Sheinbaum. The thing is, your shared experience doesn’t have to be with alcohol. Set the tone by ordering a creative mocktail, the house-made lemonade or a classic Shirley Temple. Your friends might just follow suit. (Pro tip: If you pick the restaurant, you can be sure that there are plenty of delicious-sounding non-alc options.)You can also take the lead in other ways by volunteering to host or inviting people to get togethers where alcohol isn’t centre-stage or even present at all, says Young. Game or craft nights, bowling, museum-exploring and pottery are all things that can be done sans-alcohol (though your friends might bring some anyway). What you can control is serving a killer mocktail for the evening and providing your friends with something fun to do that isn’t sipping on alcohol. “Anything that is using your hands or using your body is fun,” says Gardner. “How could you drink alcohol and be wheel throwing at the same time? It just would be a little bit challenging to do that.” When the main event isn’t just showing up to a bar, it takes some of the pressure off of drinking.At the end of the day, remember that drinking is just one of the many activities you can do with loved ones, says Gardner. Adding some variety can help not only decrease your weekly drink count, but also expose you to new hobbies.READ MORE: 3 Easy Summer Mocktails For Social Gatherings4. Make your intentions clear to trusted friends and voice what type of support you need from them.While you don’t need to discuss your drinking habits with everyone, bringing a few friends in on your intention is a good idea, says Treloar Padovano. “Find a believer,” she says, or someone who is supportive of you. You can be vulnerable and open up the conversation before you head out to your plans, says Gardner. Start by sharing your goal, and then what you’re hoping your friend can do to help. It doesn’t need to be a super-intense talk. You can casually and confidently mention that you’re trying to drink less – and why. One reason to talk it out? You might find that some of your friends feel the same way, and this can help you feel more confident and comfortable with your decision. Even better: If you’re concerned about other people harping on the decision while you’re out, having an ally can help by distracting or backing you up when the topic arises about what’s in your cup, says Young. “Or you can even find somebody who’s willing to not drink with you that night,” she says. Whatever you need, just make sure to communicate it with your friends.Having a conversation in advance can also help set expectations on your friends’ part. This way, by the time you get to your destination for the evening, they know you won’t be drinking and have managed their own ideas for how the night will go. It also might help navigate any weirdness or surprises later on. For example, when it comes to the ever-popular suggestion of first-date drinks, mention that you probably won’t be drinking – but that they should free to – before making set plans.READ MORE: Here’s How To Spot Secret Addictions And Tips To Break The Cycle5. Find something else to calm your nerves.If you feel like alcohol helps you in a social setting, whether it’s by making you more calm or confident, just know that there are other, potentially healthier options for getting that effect, says Gardner.Instead of pregaming your date with a White Claw, turn on your favourite pump-up playlist to boost your confidence or try a quickie yoga meditation to quiet your nerves. If you show up to a social event and suddenly feel a little overwhelmed and nervous, head over to the bathroom for a deep-breathing break. This also might be a good time to call on the friend you’ve told about your decreased-drinking goals. They could make the ultimate hype person.You’ll have to find what works for you, but it starts with identifying what you’re perceiving alcohol to help you with and finding something else that does the same, says Gardner. 6. Try a dry challenge.While going cold-turkey from alcohol might not work for everyone, for some, a short dry challenge might be a helpful way to disrupt your drinking habits and have a long-term impact. “In some ways, not drinking at all is easier because you take the decision-making out of it,” says Treloar Padovano. Having a hard line to draw might simplify drinking less, rather than having to decide each time how much (or how little) you plan on drinking.For Sheinbaum, doing a dry challenge started out as a competition with her friend, but it turned into something much more. “I’m a stubborn Aries, so I was very dedicated to this challenge,” she says. And, while Sheinbaum was technically the winner because she didn’t drink for the entire month while her friend had one cocktail (and was treated to [a pricy] dinner as a result), both she and her friend saw benefits. “I say that we both ended up winning because it changed my perspective entirely about how alcohol is affecting my brain, my body, my mood, my life and my career,” she says.READ MORE: 5 Ways To Protect Your Liver From “Summer Season” DamageTake on the challenge with a friendJoining in on challenges like Dry January and Sober October – two months during which people abstain from alcohol – are also a built-in explanation for not drinking and likely mean you won’t be making the decision alone, too. Doing a dry challenge with a friend gives you a built-in support to vent to and cheer you on. Another perk: When you set a time goal to abstain from alcohol, every day you can track your progress, Sheinbaum says. Each day you get closer to your goal simply by skipping a post-work glass of wine. Plus, the effects are noticeable fast, she says. “Within the first ten days I noticed better sleep and my skin definitely improved,” she says.This article is intended for those looking to change their relationship with alcohol socially. If you are someone who deals with addiction, find emergency hotlines, counselling and treatment options here.This article by Olivia Luppino was originally published on Women’s Health US. More

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      Creatine Could Boost Your Brain After A Bad Night’s Sleep, Research Finds

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      It can be hard to think clearly after a bad night’s sleep. And, although nothing will replace a high-quality snooze, new research suggests taking a particular supplement may help you release some of that mental fog. We’re talking about creatine and sleep, and how it might be a secret weapon. Creatine is usually used to boost muscle performance, but now it’s being linked with being able to think clearly after a poor night of rest. Here’s what the study found, plus what a neurologist wants you to know.Meet the experts: Dr Vernon Williams, neurologist and founding director of the Centre for Sports Neurology and Pain Medicine at Cedars-Sinai Orthopaedics in Los Angeles. Dr W. Christopher Winter, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast.What is creatine?Creatine is a compound that’s usually found in your muscles and brain, per the Mayo Clinic. Your body’s liver, pancreas and kidneys make about a gram of creatine a day, but you can also get creatine from eating seafood and meat.You can also take creatine in supplement form. People tend to do this to help them build muscle and lower the risk of injury, according to the Mayo Clinic. READ MORE: We Tried Morphée, A Screen-Free Sleep Device To Help You Actually Doze OffWhat did the study find about creatine and sleep?The study, which was published in the journal Scientific Reports in February 2024, had 15 healthy people in their 20s stay in a lab overnight for two nights, separated by at least five days. During those stays, they were kept awake all night. During one night, participants were given 0.35 grams of creatine per kilogram of body weight; on another night, they were given a placebo. The participants were also asked to do cognitive tasks before they took the creatine or placebo and at three other points during the night.The researchers discovered that three hours after taking creatine, the participants had positive changes in their brain metabolism and cognitive performance on tests. (They especially did well with processing capacity and short-term memory.) This impact peaked four hours after they took the supplement, but lasted over nine hours. The researchers concluded that taking a single, high dose of creatine can “partially reverse” some impacts of sleep deprivation. READ MORE: Creatine Guide: What It Is, How It Works, Proven Benefits And The Truth On Side EffectsHow could creatine boost cognitive performance?The study didn’t look at why this happens – it simply found a link. However, there are some theories. “The brain is a massive consumer of oxygen and energy, and creatine seems to help with the process of energy and nutrient utilisation,” explains Dr W. Christopher Winter, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast. “This can help reduce the negative effects that sleep deprivation has on cognitive processing speeds.”Creatine appears to “mitigate cognitive decline related to fatigue by supporting the brain’s energy metabolism,” explains Dr Vernon Williams, a neurologist and founding director of the Centre for Sports Neurology and Pain Medicine at Cedars-Sinai Orthopaedics in Los Angeles. To put it into layman’s terms, creatine may help the brain get key nutrients faster.This is a shift from typical creatine usage, though, notes Winter. “Many people have thought about creatine supplementation as a relatively ‘long term’ effect – like building muscle,” he says. “This study suggests that the effects of creatine could be much faster than originally thought.”What are the other benefits of creatine?A range of research has found that creatine may have several potential benefits for your health. Those include:Increasing lean body mass

      Boosting energy levels

      Enhancing muscle recovery

      Improving cognitive function

      Curbing the effects of short-term sleep deprivation

      Keeping your hormone levels consistentA January study even found that creatine might be a good additional treatment for depression, on top of talk therapy and any other treatments that your mental healthcare provider suggests. READ MORE: What Is Sceletium And What Does It Do?Should women take creatine?It’s crucial to talk to a medical provider before adding any supplement to your routine to make sure it’s right for your needs. However, research suggests that creatine may benefit women, so it’s definitely worth considering. Check out Women’s Health‘s favorite creatine powders below:Creatine Supplements To BuyNOW Sports Creatine Monohydrate Powder

      Now’s creatine powder is free of artificial colours and flavours and uses nano-particle nutrients to help fuel your day. It’s also unflavoured, so you can blend it into just about anything. Now is third-party tested to make sure no harmful ingredients end up in your creatine powder.

      USN Pure Creatine Monohydrate Powder

      This unflavoured creatine is is a micronised form of creatine, enhancing the absorption and bioavailability. USN employs extensive third party testing to ensure the quality and quantity of what’s one the label is always delivered. Plus, it is also Halal certified.

      Biogen Pure Creatine Monohydrate Powder

      According to Biogen, this is one of the most popular sports nutrition supplements in the world. And the compact 100g size makes it easy to keep in your bag so you can take some whether you’re going to gym or travelling. Just mix it with water, pre-workout or your go-to smoothie and enjoy.

      This article by Korin Miller was originally published on Women’s Health US.Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      Why Is Everyone Buzzing About ‘Dopamine Menus’?

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      If you’ve noticed the word ‘dopamine’ popping up everywhere, you’re not alone. Often associated with other terms like ‘decor’, ‘dressing’, ‘detox routines’ and ‘menus’, the intentional act of decorating your room, dressing in your favourite colours or doing certain activities to create the feel-good chemicals in the brain has people hooked. And for good reason. Let’s take a deep dive into what all of this means, and why you can consider creating your own dopamine menu to change your mood for the better. Think less of what you’d order at a restaurant and more like a list of activities. These activities are tailored to you with the goal that performing any one of them will trigger a positive feeling. Doing so will stimulate dopamine production in the brain, therefore boosting your mood.Sometimes called ‘dopamenu’, the dopamine menu was first introduced a few years ago by a YouTuber. It has since gained popularity across TikTok and Instagram. The idea is to create a menu divided into courses (appetisers, mains, sides and desserts) of fun activities when you need stimulation. Appetisers are short, quick wins, whereas mains are something that require a little more effort. Sides can be paired with things you don’t want to do to make the task more enjoyable, and desserts should be done in moderation.READ MORE: Why Practicing Self-Efficacy Is Key To Becoming The Best Version Of YourselfWhat is an example of a dopamine menu?A dopamine menu can be as simple as a list on the Notes app of your phone or it can be a beautifully designed poster you hang on your wall. Examples of menu items can include:Appetisers:Jumping up and down on the spot

      Petting your dog

      Making a snackMains:Going for a swim

      Redecorating your space

      MeditatingSides:Calling a friend

      Listening to your favourite song

      Lighting incense Desserts:Scrolling on TikTok

      Online shopping

      Ordering takeawayHow does a dopamine menu relate to ADHD?As stated by Colin Davidson, Professor of Neuropharmacology, University of Central Lancashire and Claire Hutchinson, Professor of Experimental Psychology, University of the West of Scotland, it is generally believed that people with ADHD have lower levels of dopamine and require more stimulation.They go on to explain that dopamine levels in the brain comes from two types of releases: tonic and phasic.“Tonic dopamine is the baseline level of dopamine that the resting dopamine neurons pump out. But when something interesting happens to us or we do certain activities, we get a “phasic” (short, intense burst) of dopamine.”“One popular hypothesis for ADHD is that it’s caused by a dysregulated dopamine system. As a result, they continually seek the short-acting bursts of phasic dopamine, which are higher (and more rewarding) under these conditions,” they share.There’s a case for ADHD patients – and people in general – leaning in to dopamine activities to stimulate production. READ MORE: Could Bed Rotting Be The Answer To Your Self-Care Struggles?How to create a dopamine menuCreating a dopamine menu can be a really fun and enjoyable activity you do alone, with a friend or with a group of friends. They’re completely personal so there is no “wrong” way to create your own. It’s all about choosing activities you love and that you find joy in. Take this as a great opportunity to reflect on the things that truly bring you joy in life.A good place to start is looking through old photos on your phone, reading through old journal entries, or talking to a friend about fun memories. It can even be as simple as thinking back on your day and pulling out the small moments that made you smile. The internet and social media will also be loaded with inspiration you can use.Once you have your list, feel free to get creative with pen and paper to physically draw up your personalised menu. Keep it nearby so you can always reach for it when the moment calls for a hit of dopamine.This article by Stephanie Hua was originally published on Women’s Health AUS. More

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      4 Science-Backed Ways To Love Yourself – And Why You Should

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      Finding ways to love yourself is a powerful tool for so much more than stepping out in an out-of-comfort-zone outfit, owning that board meeting or letting the hairstylist know you’re *not* happy with the haircut. Fact: higher levels of self-esteem, self-compassion and self-love are consistently linked with better mental health, more happiness, greater resilience and better romantic relationships.The science-backed ways self-love benefits your lifeSelf-compassion = less internal dramaSelf-compassion is a powerful tool and is a great way to love yourself (or foster that growth). It entails treating yourself with kindness, even when you drop coffee on your brand-new pants or accidentally copy in your boss in a whiny email. It means being mindful when thinking about the negative aspects of yourself. A 2011 study in the journal Social and Personality Compass shows that beyond giving yourself grace, self-compassion “provides greater emotional resilience and stability” than self-esteem. And, since all you need to do is see yourself as a human being (inherently flawed – like everyone else!), it’s a kinder way of relating to yourself.READ MORE: 10 Films To Get Lost In This Month Of LoveSelf-empathy = better body imageA study in Psychology of Women Quarterly concluded that when women with eating disorders write every day, focusing specifically on self-compassion and self-esteem, they’re able to temporarily decrease negative self-esteem.Being kind to yourself = healthier lifeA Health Psychology study found that self-compassion is associated with lower cases of cardiovascular disease. A large meta-analysis in 2022 reported benefits from better social relationships, greater success at work and school and better mental and physical health.You’ll be a goal-getterA literature review highlights the surprising benefits of showing yourself love. Aside from less self-hate, those with more self-compassion are more open to admitting to mistakes, more willing to take on new challenges and are more prone to nixing unhelpful behaviours.READ MORE: 24 Of The Best “Treat Yo’ Self” Valentine’s Day Beauty And Skincare GiftsSo… what are the ways to love yourself?Self-love has so many benefits – but how does it even happen? Whisper a few mantras and ka-pow? Well, rewiring your brain to be kind internally is not an overnight process. Rather, it’s a garden that, when cultivated, grows more – and can thrive. Here, some ways to build self-love.Challenge your inner criticWould you tell your friend they look like a Telly Tubby in a crop top? No? That’s a surefire way that it’s unhelpful to say so about yourself. To keep yourself accountable, start being mindful of your internal dialogue – your inner critic might be second nature.Try mindfulnessYou don’t have to meditate (although you should!), but practises like mindful walks and journalling can bring you into the present and enhance your appreciation for things – including yourself.Get emotionally awareWhen you’re uncomfortable about something, stuffing feelings aside can do the opposite of help. But by journalling, taking deep breaths in times of crisis or just tapping into your feelings, you’re able to identify and manage your feelings more effectively.READ MORE: 13 Ways To Up Your Dose Of Self-Love This Valentine’s Day — And Every DayAffirm yourselfWhether you use an app, write down reminders and stick ‘em on your bathroom mirror or even buy cue cards, the science supports affirmations. When we affirm ourselves, we are able to specify the things we value about ourselves. It’s linked with decreased stress and increased well-being and builds resilience when faced with a threat. More

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      Hettie’s Story Proves It’s Never Too Late To Start Moving

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      “Stappie”, ukuhamba, walkie, stroll – no matter what you call it, a simple walk can do wonders for your health. And at Women’s Health, we believe it’s never too late to start living well. No, seriously, that’s literally our catchphrase! It’s a message that’s close to our hearts because every day is a fresh opportunity to get up and move.So when we were scrolling TikTok and came across this story of Hettie and Herschelle, we knew it was just the kind of story that would motivate and inspire you to start, restart or continue on your fitness journey. This isn’t just another feel-good story. It’s raw, real and shows how ordinary people can make a difference – even if it’s just for one person. Because sometimes, changing one life is enough to change the world for that person.The First Step Towards FitnessAs is typical of Mondays, Monday 6th January was an otherwise unremarkable and ordinary one for Hettie Langenhoven. But even ordinary, unremarkable moments can be catalysts for extraordinary transformations that blaze a new trail in your life. And the flint that would ignite this change for Hettie was a man named Herschelle Joshua Jantjies.Herschelle was a long-time family friend of Nel-Marie Langenhoven and on this Monday they met to catch up – something they’d done countless times before. During their chat, Nel-Marie spoke of her mum, Hettie, whose deteriorating health meant getting out of bed had become a monumental effort. Herschelle listened and begun to form a plan.READ MORE: Power Walking Amps Up The Health Benefits Of A Daily Stroll – Here’s How To Do It RightLater that day, the two decided to visit Hettie at home and surprise her. Seeing Herschelle instantly lifted Hettie’s spirits, but what happened next became a pivotal moment. Herschelle, with his charm and unwavering encouragement, convinced Hettie to take a short walk with him. It wasn’t easy – Hettie resisted at first – but with Nel-Marie and her young son cheering her on, she finally agreed.That first walk, captured in a heartfelt TikTok video, was the beginning of something beautiful.See the moment for yourself:What started as a small step is busy turning into a complete lifestyle shift. It’s only been a few weeks but a few weeks is all it takes to see changes. Hettie is currently walking daily, embracing her new commitment to health. Herschelle is still joining her weekly for their walks, creating a bond as life-changing as the exercise itself.READ MORE: Step Into Your Best Shape With The WH Walking ChallengeAnd the progress? Proof that small steps and commitment can reap rewards in a short amount of time. Hettie’s energy has improved and her outlook on life is brighter. Herschelle has started introducing other exercises into their routine, and Hettie has stayed fully committed. This is all about reclaiming joy, mobility and connection – something we all crave these days.Follow Hettie’s journey here:“Hettie’s transformation is proof that it’s never too late to start,” Nel-Marie says. “Sometimes, all you need is someone to believe in you.”Hettie is a reminder that even when it feels like it’s too late or the road seems too steep, change is possible. All it takes is one step.If you’re looking to start – or get back into it – the Women’s Health Big Book of Walking Workouts will keep you moving every step of the way! More

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      New Study Finds Exercise Before Cancer Diagnosis May Lower Progression Risk

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      Engaging in regular physical activity before a cancer diagnosis can significantly reduce the risk of cancer progression and mortality, according to new research published in the British Journal of Sports Medicine. The study, conducted by Discovery Vitality in partnership with researchers from Wits University and the University of Western Ontario, highlights the critical role of physical activity in cancer progression and survival.The groundbreaking study retrospectively analysed data from 28,248 individuals with stage 1 cancer, examining their levels of physical activity prior to diagnosis.Moderate to high physical activity (60 or more minutes per week) compared to no activity in the year preceding the diagnosis of cancer was associated with:27% lower risk of cancer progression.

      47% lower risk of death from any cause.Low physical activity (less than 60 minutes per week) compared to no activity in the year preceding the diagnosis of cancer showed:16% lower risk of cancer progression.

      33% lower risk of death from any cause.Dr Mosima Mabunda, Head of Wellness at Discovery Vitality, noted: “This research provides strong evidence that physical activity should be a key component of cancer care, before and after diagnosis. Exercise not only helps reduce the risk of developing cancer but also improves survival outcomes, making it a powerful tool in managing the disease.”READ MORE: Ready To Get Fit? Tap Into The New Vitality Fitness PlatformThe global cancer burdenCancer remains a leading cause of premature death globally, with approximately 1 in 5 people expected to develop the disease in their lifetime. According to the World Health Organization (WHO), cancer was responsible for 9.7 million deaths worldwide in 2022. In South Africa, the situation is equally concerning, with the National Cancer Registry (NCR) reporting that the lifetime risk of developing a cancer is 1 in 8 females and 1 in 6 males.The preventable nature of many cancers highlights the importance of lifestyle interventions. It is estimated that 30–40% of cancers could be prevented by addressing environmental and modifiable risk factors such as physical inactivity, smoking, poor dietary habits and obesity. These same factors not only influence the risk of developing cancer but may also impact cancer progression, recurrence, and mortality.The study’s findings reveal that the benefits of physical activity are long-lasting. Five years after a cancer diagnosis, individuals who were physically active before their diagnosis had significantly lower rates of cancer progression compared to those who were inactive. Dinesh Govender, CEO of Discovery Vitality, commented, “Our core purpose at Discovery Vitality is to enhance and protect people’s lives, and this research strongly supports the value of physical activity in cancer care. People who build a habit of regular physical activity are more resilient, which is why we prioritise incentivising exercise through our programmes. It’s heartwarming to know that the work we do at Discovery Vitality makes a meaningful difference in improving survival rates and quality of life for cancer patients.”Implications for public healthThis research adds to the growing body of evidence that physical activity is a vital component of public health strategies. By prescribing exercise, healthcare providers can help reduce the burden of cancer and improve outcomes for those diagnosed with the disease.Discovery Vitality champions initiatives that help individuals develop a habit of regular physical activity, recognising its critical role in disease prevention and management. The findings from this study show the importance of incorporating exercise into cancer care protocols and public health recommendations.In yet another effort to encourage healthy living, Vitality presented the findings of a study they partook in, which found a positive correlation between physical activity and the reduction of cancer progression and death. Some of the study authors present at the launch cast a spotlight on the ‘Big Five’ cancers in South Africa – and delved deeper into the complexities of cancer treatments as well as the role of exercise in the battle against cancer. All in all, an enlightening study that will hopefully get more people to move their bodies. It’s never too late to start! – Kemong Mopedi, Deputy EditorREAD MORE: Can Your VO2 Max Really Reduce Your Death Risk?For individuals, this serves as a powerful reminder of the health benefits that even modest levels of exercise can bring. **WH Partnership More

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      How Katleho Tsoku Turned Her Grief Into A Platform That Helps Women Nurture Joy

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      Following her mother’s sudden passing in 2021, serial entrepreneur Katleho Tsoku wondered if she would ever know joy in her life again. Following my dad and brother’s passing years ago, it had just been my mom and I – and our extended family of course. “Reflecting on my own life, I remembered how bringing people together and creating experiences had been a big part of what made my life beautiful,” says Katleho who’s previously owned a restaurant. The answer that became palpably obvious during those moments of reflection was that redirection is one of few ways that help with finding purpose and joy again. And so, the idea of HOSTED was born.READ MORE: How Dyslexia Led Me To A Thriving Career In ArtPicking up the piecesAs I started researching how I could bring this to life, I discovered a term called The Joycononomy.  It is a term coined by Wunderman Thompson Intelligence. “The Joyconomy leverages the power of joy to connect. It is a response to people’s deliberate gravitation towards joy in the face of continued hardship globally especially following the COVID-19 pandemic. This was an AHA moment for me, because my yearning for joy was not just personal, there was a widespread yearning for joy and connection.”As I continued to do my research, particularly on how HOSTED could serve women, I came across startling research on the widening gender-burn-out gap mostly impacting Black Women. “Women struggle to balance self-care against filling the needs of their families. But for Black women, juggling those competing needs often comes against a backdrop of intergenerational trauma and suppression of emotions. In the Black community, women have perfected obsessive selflessness to an art form. We end up exhausted, emotionally drained — and in many cases, unhealthy — because we are conditioned to serve the needs of others and display superhuman strength — to our own detriment.” (CNN)READ MORE: DJ And Fitness Trainer Miss Bee On Crafting A New Life After Surviving CancerThe JoyconomySo what started off as a really personal project, is evolving into a product that is on a mission to help women nurture joy, beauty and community through the lens of hosting and gathering. And we do that by elevating the practice of gathering by providing a curated ecosystem of inspiration, quality products (women-owned), and enriching experiences that help hosting enthusiasts create memorable and beautiful gatherings with ease. Simply put, joyconomy refers to the idea of finding joy and beauty following loss, i.e. creating beauty from ‘ruins’.READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On LifeThrough hosting and gathering as a form of essential self-care particularly for women. Also, new research showing that one of the reasons women live longer is because of the gathering they do and community they build with other women. I think I will leave it at that for now and let you marinate on it a bit. I am happy to have a call and chat further. You had asked if I would be ready for an interview next week, depending on what you would need, I definitely can make it happen! More

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      Why Practicing Self-Efficacy Is Key To Becoming The Best Version Of Yourself

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      There’s a reason the words “believe in yourself” are plastered on classroom signs and cross-stitched on throw pillows. Your sense of self-efficacy, or the belief that you can accomplish what you set out to do – whether that’s finishing a 5K or a master’s degree – plays a huge role in whether or not you succeed, according to experts and research.While this may seem quite obvious, developing (and, later, maintaining) an I-can-do attitude is easier said than done. A person’s sense of self-efficacy is built up over time as they experience life and, inevitably, failure, says Jessica B. Stern, PhD, a licensed clinical psychologist, clinical assistant professor in the Department of Psychiatry at NYU Langone Health, and host of SiriusXM’s Doctor Radio. How people respond to messing up a presentation at work or getting their heart broken shapes future success. “Are you able to work through frustration? How you interpret that or extrapolate from that frustration is meaningful,” says Stern. If you always tell yourself that you will fail or that one misstep means you might as well quit altogether, you are less likely to succeed. Unfortunately, improving that self-talk can be a bit more challenging than ordering an inspirational pillow on Etsy.The good news? There are everyday strategies you can do to strengthen this mental muscle. Just like you’d need to build up your cardiovascular endurance before crushing that 5K, you need to work your self-efficacy in small ways to see lasting results, says Brian Licuanan, PhD, a California-based clinical psychologist and author of How to Get Your Resisting Loved One Into Treatment. Science backs this up, too: A 2020 study of medical students showed building up self-efficacy improved academic results. And self-efficacy was the strongest predictor for student success, according to a 2012 study.How To Assess Your Self-Efficacy LevelThe way you speak to yourself, especially in the face of obstacles, is an easy way to gauge your own sense of self-efficacy, says Thea Gallagher, PsyD, a clinical psychologist and associate professor at NYU Langone Health. A person with low self-efficacy will discount their achievements and blame themselves if they believe they made an error. “[They] might say, ‘Yeah, I did that thing, but other people could do it better,’ or ‘I didn’t do a great job,’ or ‘It wasn’t that hard,’” Gallagher says. “They add disclaimers to accomplishments and double down on the negative self-talk.”On the other end of the spectrum, a person with high self-efficacy has grace for their mistakes and speaks kindly to themselves, like they might talk to a friend. In the face of failure, they tend to recognise their error and start fresh with a new plan. It’s about the bounce back, not the setback.FYI: This doesn’t mean someone with high self-efficacy thinks they are perfect, says Gallagher. “It’s about keeping track of the thing you do that you’re proud of, or that might be a little bit hard for you.” And those who have high self-efficacy still need to work toward their goals, adds Licuanan. If you want to participate in Dry January, for example, you shouldn’t celebrate New Year’s Eve with a bottle of tequila and expect to wake up the next morning a new person. For your belief in yourself to work and, ultimately, help you achieve your goals, you need to start by breaking those goals down into small, realistic steps, he says.Self-Efficacy Vs. Self-Esteem: Many people either haven’t heard of self-efficacy or conflate it with self-esteem or self-confidence, says Licuanan. “[But] Self-esteem, or confidence, is just a general feeling of one’s worth and meaningfulness.” Self-esteem tends to be based on overall emotion toward oneself, whereas self-efficacy is tied to motivation, achievement and success. Learning to use your self-esteem and/or general sense of meaning in the world, can also strengthen that self-efficacy muscle, too. For example, think about your place in your world as you go about your daily tasks. This will help you recognise that others rely on you and you make a meaningful impact, says Licuanan, and keeping that top of mind is motivating.Ahead, the experts share six ways to build up your sense of self-efficacy every day:1. Start a to-do list of all of your tasks and cross them off as you finishWhile you may take it for granted that when your alarm goes off each morning, you work out, hop in the shower and make breakfast – all before heading to work for the day – taking a moment to acknowledge and celebrate your “micro successes” can help beginners build up their self-efficacy, says Licuanan. “From fixing your bed to being able to eat meals and go to the gym, we take those as routine activities, but those are highly successful activities.”Start taking stock of your micro successes by writing a to-do list for everything you do in a day and cross the tasks off as you finish them. Once you watch all those little wins pile up, you’ll be more willing to venture outside of your comfort zone and tackle bigger life goals, he says.2. Repeat positive affirmations to yourselfAs mentioned, self-talk plays a big role in building up a strong sense of self-efficacy. If your inner monologue is a bit negative, it can be understandably difficult to believe in your own success. This is where positive affirmations come in, the experts say. Something as simple as repeating ‘I will be more positive, I am patient, I am successful’ to yourself can have a profound impact on your mental state, says Licuanan. And while it may seem silly to repeat something, especially a phrase you may not believe in, what you are actually doing is subconsciously rewiring your brain by creating new neurological pathways. Over time, your brain will begin to truly believe what you’re telling yourself. It happens slowly, says Stern, but it is powerful.3. JournalWriting about your day, what is going on and how you feel about it all can be helpful here, says Stern. You can start by observing how you speak about yourself in your writing or begin to catalogue your wins throughout the day – from catching the early bus to having a great night out with your bestie. Taking the time to slow down and appreciate the positive moments already happening in your life can help build up your self-efficacy.READ MORE: 15 Best Journalling Apps To Start The New Year With More Mindfulness4. Look at the evidenceIf you tend to think in extremes (meaning, you’re either the worst or the best at everything with no room for nuance), pausing and questioning yourself can help you switch your self-talk, says Gallagher. Say you have a goal of drinking more water each day. Instead of questioning why you can’t get it together, look at the evidence. Are you making it easy to stay hydrated by bringing a water bottle with you? Are you speaking to yourself kindly, even when you realise at 6 p.m. you haven’t sipped anything other than cold brew?These are all steps in a positive direction and, although they may seem small, they matter. Looking at this evidence and giving yourself a pat on the back for trying is important, Gallagher says. Examining the facts versus what you’re telling yourself can illuminate differences in your narrative vs reality, helping you to get back and/or stay on track.5. Listen to positive messages like motivational talks and podcastsListening to stories from people who have overcome hardship to achieve their goals can also help expand your perspective. Seeing that other people, just like yourself, have survived their own struggles and emerged stronger can fortify your belief in your own success. Watching Ted Talks or motivational speeches on YouTube or incorporating an inspirational podcast into your daily routine is an easy way to build up your sense of self-efficacy, says Licuanan.READ MORE: These 3 Mental Exercises Can Help You Find Your Purpose In Life At Any Age6. Write down a list of your strengthsAn easy way to shut your inner sh*t talker up is to have a list of things you love about yourself in your back pocket. Take a few moments to write down your personal strengths, says Stern, whether on a piece of paper or in the Notes app of your phone. Maybe you are a good friend or a hard worker. When your inner monologue tells you otherwise, refer back to this list. Bonus points if you keep it on your phone, wallet, or somewhere else easily accessible.While believing in yourself isn’t always easy, developing and maintaining a strong sense of self-efficacy can help you achieve more and live a fuller life. So, next time you see a cheesy sign or cross-stitched pillow with the words “believe in yourself,” take a moment and let that sink in. After all, if you don’t believe in yourself, who will?This article by Jacqueline Tempera was originally published on Women’s Health US. More

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      5 Ways To Actually Make Your New Year’s Resolutions Stick

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      If packed gyms on January 1 are any indication, everyone starts off the new year with the best of intentions – from upping your organisation skills to getting fit after a hectic holiday season. However, statistics have found that only a fraction of people actually stick with their resolutions. Here are some simple ways to see a happy and healthy New Year all the way through.Start off slowlyIt might have been the champagne talking when you decided you were going to run a marathon – even though you don’t own running shoes. Rather than setting unrealistic goals, start with ones you can achieve, like starting off with a beginner’s running plan and then moving onto training for a 5K or a 10km race if you’re new to running and build from there.READ MORE: Step Into Your Best Shape With The WH Walking ChallengeWork with your personality – not totally against itDon’t set yourself up for failure. If you’ve never been a morning person for example, don’t decide to start working out every day at 6 am. Instead, pick a time when you’ll actually enjoy going to the gym and you’ll be much more likely to keep that motivation and feel positive about the changes.Monitor your successApps and fitness trackers are great tools for helping you along the way. You can use various apps to track your weight, measure body fat and water levels and obtain bone mass info.READ MORE: 20 Fitness Apps To Kickstart Your Wellness JourneyFind support in numbersIt’s easy to join a gym and just not show up, but signing up for a class or a running group means you’ll have a built-in network to help you see it through. Even pairing up with a friend means you’re not just letting yourself down, and accountability is a powerful motivator.Check In with YourselfAdd a reminder to your calendar at three months, six months, and nine months to see how well you’ve stayed the course. It’s never too late for a resolutions re-boot and following up with yourself down the line will either make you feel proud or motivate you to get back on track. More