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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

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      5 Ways AI Healthcare is Changing Everything

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      When you stand back and really look at it, healthcare has come a long way. Once, the idea of washing your hands to stay disease-free was a foreign concept. Now, it’s so essential that we’ve added a whole feature to bathrooms just to cater for it. Fast-forward to 2020 and notice how Covid did a ton of damage – but it also accelerated the development of much-needed technological innovation, like virtual consults and fast medical delivery. Now, we’re encountering a new revolution: AI healthcare. It’s real, it’s here and it’s changing everything.At the 2024 Africa Health Congress, AI healthcare formed a core focus for the conference, with discussions including its impact on accessibility, cyber security and benefits. The conversation is critical since the WHO stated that by 2030 the world will be short of 10 million healthcare workers. Added to that, South Africa is a country with limited access to quality healthcare. A 2022 study (echoed by the President) reveals that a staggering 84% of South Africans are without medical aid and rely on public healthcare alone. But mobile technology is changing the face of healthcare. With it, AI can help bridge this gap by bringing life-saving technology to more people. Here’s how it’s coming for us – and the considerations healthcare policymakers have to consider.How AI Healthcare Can Improve ThingsAI can speed up screenings and diagnoses  AI DiagnosticsRight now, a spate of companies have been created to address the problem of how long it can take for healthcare workers to diagnose conditions – and for patients to seek help. Take TB, for example. Per the World Health Organization (WHO), it’s the 13th leading cause of death worldwide and is responsible for an estimated 1.6 million deaths each year. Despite this, studies note that patients typically wait between 30 and 180 days before seeking healthcare for TB. A new AI-powered diagnostics tool, AI Diagnostics, is a digital stethoscope that captures lung sounds to find TB-positive cases. Per AI Diagnostics, this could save money and time spent on conducting lab testing on TB-negative cases. They say it can also speed up the process of care for TB-positive patients. It’s also been shown to identify up to 40% of patients who are currently being completely missed by the predominantly adopted symptom-based TB screening method.AI & mental illness detectionAI machine learning models have been shown to detect anxiety. How? By analysing just facial expressions at rest and in fearful scenarios. Per a study on the tech in Cureus, “AI algorithms hold a significant impact on the detection and effective removal of biomarkers linked to anxiety and depression.” Added to this, the personalisation of treatments using AI could enhance the management of these conditions.AI healthcare can automate tasksAt the 2024 Africa Health Congress, Solventum presented its AI management system, a kind of Alexa on steroids for doctors and healthcare workers. It records patient sessions, takes detailed notes, adds to-do notes and task nudges and even manages the billing process. In a setting where clinicians are overburdened by paperwork and admin, this AI solution aims to simplify and streamline the entire process. Ultimately, this improves the quality of care for patients.Data can be centralised (finally)Ever thought about how weird it is that your doctor has no idea what your psychiatrist knows about you? Or how when you move to a new doc, you have to offload all your health info – every allergy and surgery – to the new doctor? Or how an ER doc won’t know anything about your chronic medication unless you tell them about it – but what if you’re unconscious or unable to talk?Patient files aren’t centralised and kept in one accessible place for health professionals. In countries with centralised health data using AI, there are increased health outcomes for doctors and professionals. And, it can increase adherence to medication and treatment. This technology would be used to store all patient health data spanning all spheres, including mental health, dental, surgical and essential.The specific power with AI? It can interpret medical images and data, track disease and determine medical aid claims, according to a document from Policy Action Network.AI healthcare means enhanced treatmentSince artificial intelligence can speed up medical quandaries, it could translate into faster response times for treatment. Already, AI-powered solutions are being introduced. It gives healthcare workers treatment insights for patients, uncovers hidden indicators and even predicts genetic mutations and delivers prognoses.Then there are AI doctors and surgeons. AGI4Health, the “world’s first true generalist AI doctor”, is being created by minoHealth, an AI lab serving the medical industry. Artificial intelligence is also being explored as a way to assist surgeries, providing support to surgeons and elevating decision-making in surgery.It could manage healthAlready, AI is being used to monitor embryos in fertility clinics. It’s also poised to help with chronic illness as experts consider its potential as a holistic health management system. With machine learning (and wearables, potentially) AI could use data to personalise treatment recommendations, consider lifestyle and socioeconomic data and monitor overall health while offering care options at the same time.… but AI healthcare needs some thoughtBefore we skip off into the sunset with our newly pimped smartwatch letting us know the exact next meal to optimise our health, there are serious considerations.AI is priceyFor one, who will pay for these expensive services? To start, a good system will need internet access. However, wifi and data coverage in South Africa remain a huge issue. And, they’re still far more expensive than in other countries. As to implementing AI healthcare technology, a project to develop suitable systems can cost upwards of millions of American dollars. The creation of the processing units is also energy-intensive and electricity is something South Africa still battles with. Lastly, in South Africa and other multilingual countries, generative AI would need advanced language capabilities – something that costs more.Data may not be secureAs technology advances, so do hackers. They can grab sensitive data and either expose confidential health info or hold people or institutions ransom for it. In 2024 alone, some of the “biggest, most damaging data breaches in recent history” occurred. SA’s own National Health Laboratory Services was hacked and it took months to secure and reactivate the system. Data breaches can do more damage than slow down lab services. They can also leak sensitive health data, potentially putting lives at risk.How ethical is AI?Of course, there are ethical considerations, too: if someone is treated incorrectly, who is to blame, the robot or the doctor? Can we trust AI to do the work we’re asking of it? Furthermore, like internet regulations, AI laws are not being implemented very quickly – precisely because there is so much to consider. However, slow implementation and fast adoption open the door to shaky legal ground.AI has a diversity problemA now-famous 2022 study found just how badly prejudicial AI can be. In it, researchers found that the intelligence was more likely to associate Black men with being criminals and women with being homemakers. In 2023, an American Black woman sued the city of Detroit. Facial recognition technology falsely identified her as a criminal perpetrator, leading to her arrest. When it comes to healthcare, discrimination like this could affect lives. Experts broadly agree that local expertise and cultural nuance are key when implementing this technology.That’s not to say that we can’t implement AI for the betterment of our health. Already, we’re using chatbots to quickly scan our symptoms like coughs and aches to pin down what could be plaguing us. It’s used to automate tasks and organise big datasets. And every time you shop online, AI personalises your experience. With time, we might see these uses skyrocket, problems solved and gains made. Because who wouldn’t want to skip the doctor’s queue? More

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      4 Pretty Gross Skin Problems You Can Pick Up At The Gym

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      Yoga mats. Shower floors. Dumbbells. You could be exposing your skin to a host of germs while you’re going for #gains (Eeeeeew!). Here, dermatologist Dr Dagmar Whitaker gives the low-down on how to treat the common skin problems you can pick up at the gym.WartsThey’re caused by a virus. They look like the calluses your feet develop from running, but can be painful and are highly contagious.How you get it: Showering barefoot in the gym. The virus favours areas of pressure, so will usually start on the forefoot where the skin is thickened. Your prevention move is toTreatment: If you catch warts early, Occlusal works. Note: SA has a shortage of topical treatments, so a good alternative is Duofilm.READ MORE: How To ‘Spring Clean’ Your Fitness Gear For Better WorkoutsThese guys mostly occurs on the toenails, especially in those who’ve fractured a nail while playing sport. It can also occur on the skin, making it dry and itchy.How you get it: Wearing tight, sweaty shoes, or from bacteria in pools – fungus needs moisture to develop. Foot powder, anyone?Treatment: Lamisil treats foot fungus – the spray works best.StaphNo, not millennial lingo. Also known as impetigo, this guy causes crusted red lesions and boils, usually on the arms and leg.How you get it: It’s highly contagious and can be transferred by touching infected people or equipment they’ve used.Treatment: Contact your dermatologist as soon as possible for antibiotics. Or, avoid it in the first place by wiping down gym equipment with wet wipes before you get to reppin’.Acne mechanicaBasically workout pimples – they’re caused by heat, pressure and friction and show up on your shoulders, back and head.How you get it: Exercising in tight workout clothes or protective gear, as well as sweating.Treatment: It doesn’t respond well to OTC treatments. Consult your derm. More