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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

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      The Proven Health Benefits Of Getting Outdoors

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      In 2024, all you need to do is open TikTok and scroll for a few minutes before you’ll no doubt come across someone speaking about their cortisol levels and how by using simple techniques, they’ve managed to improve things like their mental health or reduce their weight.  For many, however, it can seem like another buzzword and be highly confusing – causing you to keep scrolling while you’re likely dealing with the silent symptoms without realising. So, what is it? Cortisol, often dubbed the ‘stress hormone‘, is central to our body’s ability to handle challenging situations. Yet, when it remains elevated for long periods, it can wreak havoc on both our physical and mental well-being.  Studies have shown that persistently high cortisol is linked to increased blood pressure, insulin resistance (which can lead to diabetes), and a weakened immune system, making us more susceptible to illness. Furthermore, prolonged high cortisol levels are associated with mental health issues like depression, as well as shortened life expectancy.As a board-certified doctor in both OB-Gyn and Integrative Medicine, Dr Suzanne Hackenmiller spent many years researching the healing power of nature, and one of the most effective ways to combat high cortisol levels is also one of the simplest: spending time outdoors in nature. READ MORE: 5 Ways AI Healthcare is Changing EverythingA prescription for natureAs both a physician and a certified forest therapy guide, she often prescribes nature as part of her patients’ treatment plans for managing stress, anxiety and depression. While there’s no one-size-fits-all recommendation, the evidence suggests that spending at least 120 minutes in nature each week can significantly improve your health, but you can certainly feel results from regular short periods outdoors.  A 2019 study in Scientific Reports found that people who spent two hours or more in natural settings each week were more likely to report good health and higher levels of well-being compared to those who didn’t. Spending time in nature offers a powerful antidote to elevated cortisol. Numerous studies have demonstrated that immersing ourselves in natural environments significantly reduces stress markers, including cortisol. For example, a 2019 study published in Frontiers in Psychology found that just 20-30 minutes spent in nature can lower salivary cortisol by over 21%, offering a natural way to combat the stress that comes with daily life. The exact mechanism behind this is still being studied, but one way nature appears to help is by improving heart rate variability (HRV), a measure of the body’s autonomic nervous system. Studies have found that time in nature improves HRV, which allows our bodies to shift from a stressed, “fight-or-flight” state to a more relaxed, parasympathetic mode. This shift is key to reducing cortisol levels and calming the mind. The mental health benefits of natureBeyond its impact on cortisol, nature offers a wealth of mental health benefits. A 90-minute walk in a natural setting has been shown to reduce rumination, which is the repetitive cycle of negative thoughts often associated with anxiety and depression. It also decreases activity in the brain’s prefrontal cortex, a region linked to these negative thought patterns. In short, time outdoors can quiet the mind and promote a sense of emotional well-being.  Sunlight, a natural part of being outdoors, plays its own role in improving mood by boosting serotonin production – a neurotransmitter associated with happiness and emotional balance.  Nature as a physical and immune boosterIn addition to its mental health benefits, nature can also boost physical health in unexpected ways. Spending time outdoors exposes us to phytoncides, the natural chemicals released by trees and plants that have been shown to enhance immune function. Research from Japan has found that these phytoncides increase the activity of natural killer (NK) cells, which help our bodies fight off infections. This practice, known as forest bathing or Shinrin-yoku, has become a key part of preventive health care in Japan and is gaining traction in other parts of the world as well. Physical movement is another inherent benefit of spending time outside. Walking, hiking, or even leisurely strolling not only burns calories but also stimulates the release of endorphins and serotonin, which further contribute to an overall sense of well-being. These mood-boosting chemicals are part of why we feel so much better after spending time in the fresh air. Simple ways to get outsideIf you’re new to spending time outdoors, the good news is that you don’t need to spend hours in the wilderness to reap the rewards. Studies suggest that even short doses of nature – 10 or 20 minutes at a time – can make a noticeable difference. Whether it’s a walk in the park, a hike on a local trail, or simply sitting outside in a natural environment, the key is to make outdoor time a regular part of your life. The benefits begin to accumulate even with small doses of time. For some, incorporating nature into their daily routine might mean exploring nearby parks, while others might prefer longer hikes on weekends or vacations.  READ MORE: 7 Easy Ways To Stay In Shape If You Genuinely Suck At Working Out In The HeatWhether you’re battling the pressures of modern life or simply looking to enhance your well-being, time outdoors is a powerful, accessible and scientifically supported solution. Regardless of how you choose to engage with nature, the important thing is to make it a regular practice, and your body and mind will thank you. This article by Dr. Suzanne Hackenmiller was originally published on Women’s Health AUS. More

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      Exactly How To Bug-Proof Your Summer And Beat The Itch

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      Summer’s here and so are the bugs. But don’t let them turn your sunny adventures into an itchy nightmare. Whether it’s ticks lurking in the veld, mozzies crashing your backyard braai, or bed bugs haunting your travels, these tiny troublemakers can ruin the holiday fast. Here’s how to avoid scratching your way through the season with our bug-proof guide.Ixodes (Tick)Favourite HangoutThe veld, especially where it’s warm and humid — such as the east coast. “Ticks sit on grass stalks or leaves and wait for animals or humans to pass by so they can latch on,” says entomologist Dr David Merritt.Signs You’ve Been BittenYou’ll find a tick in your bits. Seriously. “Often people don’t realise they’ve been bitten until they scratch an area and find a tick,” says Merritt. Preferred dining areas: hairline, armpits and groin. Symptoms can include an unsteady gait, weakness in your limbs, multiple rashes, headache, fever, flu-like symptoms and partial facial paralysis.Avoid Being LunchWear tight clothing, like leggings, rather than baggy gear in the veld.Ease the ItchGet it out! It’s crucial to get the whole tick out as its head can continue releasing toxins even after the body has been removed.Culicidae (Mosquito)Favourite HangoutMozzies love living near water — because this is where the suckers breed. “Always empty pots and containers around your house after it rains, or mosquitoes will set up camp,” cautions Merritt.Signs You’ve Been BittenA bite is red, raised and itchy as hell.Avoid Being LunchTo bug-proof use an insect repellant containing DEET — it confuses mozzies by jamming their odour receptors. DEET-based repellants keep mozzies at bay for around 300 hours, while citronella-based ones need to be reapplied every 20 minutes, adds Dr Pete Vincent of Netcare Travel Clinics, who also advises spraying your clothing with fabric insecticides containing Permethrin. If you really aren’t keen on DEET-based repellants, try something natural like Pure Beginnings Natural Insect Repellent Stick.Ease The ItchIf you don’t have OTC cream, Dr John Murtagh suggests rubbing dry soap on the bite. Desperate? Vinegar and saliva may also help.READ MORE: 6 Ways To Soothe That REALLY Painful SunburnCimex lectularius (Bed bug)Favourite HangoutMattresses, headboards and carpets in backpackers and dirty hotel rooms.Signs You’ve Been BittenYou’ll wake up with a cluster of itchy red lumps on your body — they often run in a line as the buggers like to follow your veins.Avoid Being LunchThoroughly check your mattress, bedframe and base for bugs — or their little red droppings. “Bed bugs drink blood, so naturally they excrete it too,” says Merritt. Ew!Ease The ItchImmediately hop in a cold shower and clean the bites with antiseptic soap to prevent them getting infected, recommends Murtagh. Post shower, slather on some good ol’ calamine lotion to dull your desire to scratch.Siphonaptera (Flea)Favourite HangoutYour beloved furry housemates.Signs You’ve Been BittenSmall, red, itchy bumps, grouped in clusters of around three or more.Avoid Being LunchUse a flea comb to inspect your pet’s skin at least once a month, recommends Murtagh. If you find any fleas, be sure to use a vet recommended topical treatment. On your pet, that is. PS: never use a dog flea treatment on your cat or vice versa, as the ingredients are different and can be deadly when used on the wrong animal.Ease The ItchIf you’re the one scratching, head to your pharmacist for a cortisone cream (you may need a prescription). Then, to ensure you’ve wiped the critters out of your home, wash all linen on a hot setting and treat your carpets with a DIY fumigation bomb. More

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      What Happens To Your Body (And Brain) When You Get A Gift

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      Doesn’t matter if you’re giving or receiving – your brain straight-up loves a fab pressie.The AnticipationIf you’re doling out the goods, your brain’s regions for intellect, memory and emotion are busy trying to ID the perfect present for that special someone. All the activity can leave you excited and anxious.On the receiving end? Sneaking a peek at a wrapped gift can ignite your noggin’s reward centre, releasing the feel-good neurotransmitter dopamine. If your mate hints that what’s inside is beyond awesome, you should both experience this anticipatory pleasure surge.The ExchangeIf you gave or received a winner, your brain’s reasoning and emotion centres pump out oxytocin, the so-called love or bonding chemical. Women tend to get bigger hits of the stuff than guys do – score! That, in turn, unleashes stress-reducing serotonin. Things can become even more intense when it’s a big gift or a huge surprise. The brain fires off arousal signals, which rev up your pulse, tense your muscles and dilate your pupils. And yebo, there’s loads more of that oxytocin, too.If what you unwrap is more ugh than whoop, the area of your brain that deals with disappointment lights up. With little or no oxytocin rush, you may feel emotionally distant from the giver. One study even found that, after an unsatisfying gift exchange, men rated themselves as less compatible with their girlfriends. The AftermathSaying thank you – and meaning it – can increase optimism and overall well-being for both parties. Less altruistic bonus: gratitude can also spur on future largesse.Givers, take note: generosity can trigger extra happy hormones that may keep you cheerful for up to three months – a receiver’s high, by contrast, typically lasts only a few weeks to one month.Gift Ideas For Everyone More

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      Is There Anything You Can Eat To Make Your Vagina Smell Good + More Sexual Health Questions Answered

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      Where sexual health is concerned, there are many misconceptions doing the rounds because…between Google and TikTok, someone’s always ready to play expert. From whether you’ll be able to have good sex after a hysterectomy to whether probiotics really do anything for your vaginal health – and everything else in between – Pretoria-based ob-gyn Dr Sebolelo Mojaki sheds some light on some of those questions you and your friends tried to answer yourselves at your last get-together.READ MORE: 4 Most Common Questions Women Ask About Their Sexual HealthIs it true that sex drive increases with age in women — what are the biological reasons behind that?You likely won’t notice a dramatic difference in your libido when you enter different decades of life. Factors that affect your libido just tend to happen as you transition from your 20s to your 40s and beyond. Learn more about how libido changes with age, including typical times when sex drive may dip, treatment options, and when to contact a healthcare provider.What is my vagina supposed to smell like?Tangy, fermented, or sour. These are perfectly healthy adjectives to describe the vaginal odour created by your normal bacterial flora. Good bacteria help keep your vagina healthy by producing lactic acid, hydrogen peroxide, and other substances to keep harmful bacteria at bay.READ MORE: These Unusual PMS Symptom Treatments Actually Work – Minus PainkillersWhy do some women experience ovulation and not period pains? Ovulation pain is usually felt on one side of the pelvis, either left or right, depending on which ovary releases the egg. It can feel like a twinge or pop, and it may last for a few moments or longer. Other conditions that can cause similar pain to ovulation include: Endometriosis, Ovarian cysts, Sexually transmitted infections (STIs) like chlamydia, Scar tissue from surgery near the ovaries, and An ectopic pregnancy.  Stress, anxiety, excessive exercise, and significant weight loss can also disrupt your menstrual cycle. Should I be taking probiotics daily for my vaginal health?There is no consensus on whether probiotic supplements are effective for vaginal health, and some experts say they are a waste of money. Antibiotics are the recommended treatment for conditions related to vaginal imbalance. However, some research suggests that probiotics may be helpful in certain situations:After taking antibiotics  

      For recurring bacterial vaginosis  

      For women who want to try a probiotic, some studies suggest that those containing Lactobacillus rhamnosusGR-1 may be beneficial  Before taking probiotics, you should consult a healthcare professional to get a proper diagnosis and treatment. READ MORE: Your Most Urgent ‘Down There’ Questions Answered By ExpertsIs there anything that I can eat to make my vagina smell good? There is no evidence that eating large amounts of fruits like pineapple or banana will significantly change the smell or taste of a vulva.What kind of vaginal discharge is normal?Normal vaginal discharge is usually clear, white, or off-white, and can be thin, sticky, elastic, thick, or gooey. It may have a slight odour, but it shouldn’t be strong or unpleasant. The amount of discharge can vary from person to person, and it can change throughout your menstrual cycle. Here are some other characteristics of normal vaginal discharge:It may increase two weeks before menstruation.  

      It may change or increase with some birth control methods.  

      It doesn’t cause itchiness or irritation.  

      It may look yellow when it dries on underwear or a panty liner.Can I still have good sex after hysterectomy?A hysterectomy shouldn’t affect your ability to enjoy sex. Typically, it does not affect sensation in the vagina or a woman’s ability to have an orgasm. However, if your ovaries were removed during the procedure, it could affect your sex drive due to hormonal changes. More

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      6 Ways To Soothe That REALLY Painful Sunburn

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      Itching to give your pasty skin a little colour? Here’s what goes on when you step outside without protection… and what to do if you feel the burn.You slip into your bikiniYour skin is the colour it is because of melanin, pigment molecules produced by melanocyte cells in the basal layer of the epidermis. Melanin protects the cells in the epidermis by converting UV rays into heat. More melanin = darker skin = more natural sun protection. The problem is that most of us don’t have enough for complete protection. Where there’s no melanin, UV rays almost instantly start to damage the DNA in your epidermis by interfering with its chemical structure.READ MORE: Sunscreens For Every Skin Type And SituationYou’re going redOne response to the damage is erythema, the dilation of blood and inflammatory cells – your skin gets red, puffy and sore – as your body amps up blood flow to try and nourish cells and speed up healing. Through a process called melanogenesis, your body, now in protection mode, speeds up melanin formation. It will take around three days for these pigments – your tan – to reach the outer layer of your skin.You blisterWhen sun damage is really bad and cells in the dermis are affected, your skin blisters. Again, this is damage control – the blister (which contains plasma) protects new skin layers as they form underneath.You start to peelThe damaged surface cells die and flake off. Your body works overtime to replace them – particularly keratinocytes, which make up most of the epidermis – and cells are pushed up faster than normal. Without the regular processes of maturation and separation, they’re still bundled together when they reach the surface, causing your skin to peel. But it’s the deeper cell damage that can be a problem. Enzymes begin repairs almost immediately, but sometimes things go wrong – remember, UV rays have altered the cells’ chemistry – and mutations occur. Over time those mutated cells multiply, which can result in skin cancer.OK, so now that you’ve got the lowdown on your burn, how do you treat it? Ease the sting with these easy steps:1. Hydrate WellSunburns are super dehydrating. Heal and hydrate from the inside out by guzzling liquids, ASAP. Drink water with electrolytes (try adding an electrolyte packet or a squeeze of fresh lemon). Or try some unsweetened iced tea: The antioxidants in green and black tea may help repair free radical damage from the sun. You’ll know you’re fully hydrated when your urine runs pale yellow.READ MORE: Stay Active And Hydrated With Stanley’s New Range2. Load up on AloeAloe vera is a healing wonder, especially for sun-parched skin. It’s laden with anti-inflammatory compounds to calm angry skin, heal burns, and boost immunity (which takes a beating under the sun). Look for pure aloe vera (that is, 98 to 100% aloe vera) to avoid feeling sticky. And store it in the fridge so it goes on cool – sweet sunburn relief!3. Bathe with Baking SodaBaking soda is fabulous for two reasons: It helps balance your skin’s pH to aid healing, and when dissolved in water, it feels super cool and nourishing against hot and irritated skin. Add a few heaping tablespoons of baking soda to a cool bath and soak for 15 to 20 minutes. If you don’t want to take the plunge, add a heaping tablespoon of baking soda to a bowl of cool water, soak a washcloth in it, gently wring and use as a compress to treat tender areas.4. Avoid Soap and Skip ScrubbingSoap can be drying for skin and when you’re burned, you don’t need anything stripping away moisture. Keep soap use to a minimum (like, say, just suds up your pits and privates) and skip the washcloth or loofah for now. And forgo shaving (or waxing – ouch!) for a few days to minimise irritation. If you must shave, be sure to lube up thoroughly with a rich, moisturising shaving cream, gel, or lotion.5. Moisturise to the MaxReach for the richest moisturiser you can get your hands on to soothe skin and prevent peeling. Avoid moisturisers with alcohols, retinols and AHAs (alpha hydroxyl acids), which can dry and irritate sensitive skin. Slather up immediately after bathing for maximum absorption, and chill the bottle in the fridge for cooling comfort.6. Dust with PowderFitted clothes can make a sunburn even more painful. Dust your shoulders, ribcage and bikini lines with body powder or baby powder to prevent chafing and irritation from the elastic in bras and underwear. Look for a powder free from artificial fragrances, which can irritate sensitive skin. More

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      Your Body Ages Rapidly In Your 40s And 60s. Doctors Say These Habits Will Help Slow It Down

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      Talk about a birthday gift I wish I could mark “return to sender.” Just two weeks shy of turning 42, this ominous headline crossed my Slack: “Human ageing accelerates dramatically at age 44 and 60.” Now, I’m no great mathematician, but even I can deduce that in just two years, I’ll supposedly undergo a fit of rapid ageing. In a word – yikes.But let’s rewind for just a sec. That headline comes courtesy of a recent study out of Stanford Medicine, published in the journal Nature, which examined the very, well, nature of ageing by studying participants’ molecules. (The study included 108 participants, both men and women, between the ages of 25 and 75.) What they found was that the molecules didn’t shift in numbers in a linear fashion over time but in bursts around the ages of 44 and 60.“It turns out the mid-40s is a time of dramatic change, as is the early 60s,” said study senior author Michael Snyder, PhD, professor of genetics at Stanford University School of Medicine. “And that’s true no matter what class of molecules you look at.”Initially, researchers assumed that the mid-40s shift they noticed was due to the changes women in the test group were undergoing during perimenopause or menopause. But when they isolated just the men, the same shift was still evident, leading them to theorise that there are other underlying drivers of ageing for both men and women that have nothing to do with perimenopause or menopause.Further research will be needed to identify a lot of these whys – in addition to further validating the results. Given the study’s small participant pool and limited timespan (participants were followed for a median period of 1.7 years), a bigger, longer-term study will be needed.But the initial results were undeniably compelling. So compelling, in fact, that my solution-oriented Virgo brain began wondering what steps I could take now to fend off some of this rapid ageing the study identified.Here, doctors offer their best tips for how to stave off the accelerated ageing as you approach those important ages.Meet the experts: Keri Peterson, MD, is an internal medicine physician based in New York City. Kristen McParland is a NASM-certified personal trainer and nutrition coach. Marisa Garshick, MD, is a board-certified dermatologist and clinical assistant professor at Cornell-New York Presbyterian Medical Center in New York City.As You Approach Age 44…Establish these healthy habits now, and they will serve you during that first ageing burst and beyond by shoring up the immune system, quelling inflammation and more factors that all contribute to getting – and feeling – older.1. Prioritise sleepIf you want unanimous advice on how to set your body up for success for decades to come, it’s this: Get an adequate night’s rest. (All three of the experts WH spoke with agreed!)Quality sleep allows your body to rest and repair, and there’s no shortage of studies documenting the powerful link between catching Zs and keeping the immune system in tip-top shape. And they don’t call it beauty rest for nothing. Says Marisa Garshick, MD, a board-certified dermatologist: “The nighttime is usually a reparative, restorative time for the skin.”Just how many hours a night should you be logging? The American Academy of Sleep Medicine recommends seven or more for adults.2. Cut back on alcohol.One habit that could be disrupting your time in Dreamland? That nightly glass of Chardonnay. “As we age, we don’t metabolise alcohol as easily, and it impairs our sleep quality,” says Keri Peterson, MD, an internal medicine physician, who begins discussing alcohol consumption more aggressively with patients in their 40s. “The metabolite of alcohol is a stimulant, so it wakes us up, often around 3 a.m.” (It’s worth noting that the Stanford study also found shifts in alcohol metabolism around ages 40 and 60.)If possible, Dr. Peterson recommends cutting alcohol out entirely. “Even with one glass, you’re going to have disrupted sleep,” she says.3. Establish a strength-training routine (if you haven’t already).Women start losing muscle mass as early as their 30s. In fact, we lose about 3 to 5 percent per decade. But you can preserve the muscle mass you have – or even build more! – by lifting, even just a few days a week.“It doesn’t have to be five days a week like a bodybuilder in a gym,” says Kristen McParland, a NASM-certified personal trainer. “There’s tons of research that shows just two days a week of full-body strength training can give you a laundry list of positive side effects to your immune system, your muscle mass, your bone density, your mood, your sleep and your heart health.”Of course, you can’t lift the same 1kg dumbbell week after week in the hopes of seeing gains. “In order to see change in a muscular bone joint, you need to challenge the muscle,” McParland says. You can do this by incorporating progressive overload into your routine, which essentially means upping the weight and/or reps every few weeks.The Bottom line, says McParland: “If a client is in [the gym strength training] twice a week, they’re lifting from 30 to 60 minutes full-body and they’re intentionally challenging their muscle groups – that’s the most important part.”READ MORE: Connie Ferguson’s Favourite Strength Training Workouts4. Support your muscles with protein.Show of hands: Who’s heard the saying “muscles are built in the kitchen“? While it’s a bit of a generalisation, there’s certainly a nugget of truth to it, says McParland. “It doesn’t matter how hard you work in the gym if you don’t have an adequate protein and carbohydrate intake to help build the muscle.” While the recommended daily allowance (RDA) of protein has long been .36 grams per pound of body weight, McParland recommends aiming for .8 to 1 gram per pound of body weight to support muscle-building goals.5. Don’t forget the cardio.The heart is a muscle and it needs exercise too. (The Stanford study notes that ageing has been associated with cardiovascular disease.) The Physical Activity Guidelines for Americans recommend a minimum of 150 minutes per week of moderate aerobic activity.But what exactly constitutes “moderate aerobic activity”? “I like to tell my clients that you should start to feel your heart rate go up, maybe you’re a little out of breath, but you could still keep up with a brief conversation,” McParland says. That could take the form of incline walking, biking, hiking, or a light jog (emphasis on the light, McParland adds).6. Protect your skin with SPF.If you aren’t already wearing a daily sunscreen on your face, neck, chest and hands, now is the time to start, says Dr. Garshick. That’s because UV rays cause skin cells to age and can harm the cells’ DNA. (Plus, there’s the increased risk of skin cancer.)When shopping for a sunscreen, make sure it has an SPF of at least 30 (higher is even better) and that it’s marked as “broad spectrum,” meaning it provides coverage against both UVA and UVB rays.READ MORE: The 7 Best Dermatologist Approved SPF Tips That’ll Keep You From Getting Burnt This SummerAs You Approach Age 60…If you are already doing all of the above, here are a few more expert-backed action items to consider adding to your list in your later 40s and 50s.1. Talk to your doc about hormone replacements.During perimenopause and menopause, women’s estrogen and progesterone levels drop. This causes numerous side effects, including hot flashes, weight gain, sleep disturbances and more. You may be able to stave off some of these symptoms – and prevent some age-related conditions – by taking a hormone replacement.“I do recommend women discuss the pros and cons, whether they’re a candidate, and whether they think it’s for them with their doctor,” says Dr. Peterson. “If you’re doing estrogen and progesterone without testosterone, it’s going to help hot flashes, night sweats, vaginal dryness, osteoporosis prevention and just overall sense of well-being. If you also do it with testosterone, that will help support muscle building and libido.”2. Implement practices that help keep your brain stimulated and sharp.Most South Africans will experience some form of cognitive decline by the age of 75, research shows. And while a lot of our brain ageing is determined by genetics, Dr. Peterson recommends keeping the brain stimulated by engaging in activities like hobbies, reading and crossword puzzles. “Menopause is when I start to tell patients that, if you plan on ageing in the same state you’re in now, you have to engage your brain.” She also recommends these types of activities, plus gratitude journaling, to help with mental health. “For some people, it’s a time where I see a little more depression,” she says.3. Add flexibility and balance exercises to your routine.If your strength-training warm ups and/or cooldowns don’t already include flexibility and balance work, now’s the time to incorporate those. “You start to get stiffer, tighter,” Dr. Peterson says. “I usually recommend a lot more stretching and balance training as patients start to approach their 60s.”Balance work could take the form of walking in a straight line by placing one foot in front of the other; closing your eyes and standing on one foot; or walking downstairs without holding onto the handrail. If you’ve got a Bosu ball in your closet (or have one available at your local gym), Dr. Peterson suggests standing on top of the domed portion while doing upper body exercises.READ MORE: These 17 Flexibility Exercises Will Help You Get Bendy4. Consider power moves.If your routine already includes strength, cardio, flexibility and balance work, McParland suggests upping the ante with power training, which will help your reaction time during a trip (and maybe even prevent a fall). “It doesn’t have to be jumping because that can be intimidating,” she says. “It can be simply kettlebell swings or drop hinges where you go up on your toes and drop down into a hinge position, practising your landing technique.”One final note: Remember that wherever you are in your own personal timeline, it’s always a worthwhile moment to start incorporating new healthy habits into your routine. “It’s never too late,” McParland stresses. “I work with clients in their 60s that see really positive changes.”This article by Amy Wilkinson was originally published on www.womenshealthmag.com. More

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      Year-End Burnout? How To Cope, From A Doc

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      Year-end burnout can feel like a slow, painful crawl to mid-December when you’re finally allowed to cancel the alarm and enable that OOO. Right now, there are urgent memos everywhere, last-minute to-dos and all the things you said you’d finish by July, now threatening to swallow you whole.And since you’ve been working so hard, you’re likely feeling drained, fog-headed and beset with mystery colds. To stave off a complete meltdown, these tips from general practitioner Dr Unben Pillay will help. He’s a medical expert at Unu Health (a comprehensive telemedicine app) and has a special interest in chronic disease management. These tips will help manage your exhaustion and set up a way to prevent burnout in the future.Signs you have year-end burnoutThe signs of burnout, whether it’s at the end of the year, mid-way through or any other time, remain the same.Frequent or persistent colds

      Chronic stress

      Exhaustion

      Changes in appetite and sleeping patterns

      Stomach aches

      Trouble concentrating

      Frequent procrastination  READ MORE: People Pleasing Can Have Some Harmful Mental Health Effects — Experts Say This Is How To StopStart right nowYear-end burnout can become bad enough that it threatens your summer vacay. As soon as you realise your motivation is flagging, do something about it. “Exhaustion from the constant demands of life often accumulates over the course of the year, leading to a high risk of burnout in Q4,” says Dr Pillay. “If health concerns are ignored now, they can escalate into more serious issues, making it difficult to fully enjoy the holidays.” How that works? Following the steps below and seeking professional help if you need it.Take short, frequent breaksA meta-analysis in PLOS ONE found that micro-breaks worked for well-being and reducing fatigue. Some breaks were mere seconds, while others were a few minutes. The study also found that for more cognitive-heavy tasks, breaks of more than 10 minutes were likely needed.Your move: set a timer for 30 minutes and walk around or look at something other than your screen for just five minutes. Repeat the schedule for the day. Your break could be shorter; there’s no consensus on break duration. But take one!READ MORE: Yes, Happiness Can Boost Productivity – Here’s HowPrioritise sleepNot a new one – but something to *actually* implement. Multiple studies have linked low-quality sleep to everything from poor mental health to impaired brain function and even an increased risk of obesity, hypertension and stroke. As to your year-end burnout, a new study in Frontiers Public Health found that people who get less than seven hours of sleep were more likely to have burnout compared to those with more sleep.Your move: Get in the zone for sleep: light candles, have a bath or shower, journal or meditate, and allow yourself to drift off peacefully. Use these hacks to fall asleep faster.  Move moreIf your workouts have taken a back seat to your burgeoning to-do list, it’s time to add it back in – at the top. Doing it first thing eliminates it fast and boosts your mood and productivity for the day. And your workout doesn’t have to be HIIT. “Regular exercise helps combat fatigue and boosts energy levels, even if it’s just a short walk,” says Dr Pillay.READ MORE: 6 Energy-Boosting Hacks That Are Simple To IntegrateFocus on nutritionLook to foods that will energise you, and not drain you. A burger and fries will fill you up but the processed carbs won’t support your well-being. Try air-fried cauliflower and broccoli with a hummus dip – satisfying but packed with nutrients. Try these tips to add more veg to your diet without trying.Get professional help (early)“Don’t wait for your symptoms to become severe,” warns Dr Pillay. “Access medical advice sooner rather than later to prevent more serious issues.” A medical check-up can also reveal key deficiencies that lead to feelings of exhaustion, like low iron or vitamin D levels.   More