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    10 Cold And Flu Remedies That Actually Work

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    When you’re sick, you’ll try just about anything to feel better – even that thing you heard about from your best friend’s sister’s neighbour (who’s very much not a doctor, BTW). But uh, some cold and flu remedies aren’t as legit as they seem (yeah, I’m looking at you, echinacea). Here’s how to know which ones can absolutely help you feel better, and which ones, well, are flat-out unhelpful.1. Nasal SpraysIf you’re congested, you want to target the source of your woes (i.e., your nose). Intranasal steroid sprays can reduce inflammation in your nasal passages, moisten mucus membranes to limit irritation, and help flush out secretions to ease congestion. Dr. Kathleen Dass, an allergist and immunologist, recommends treating your symptoms with one of these sprays, saying they may even work better for symptom management than antibiotic use, if your cold or flu turns into a sinus infection too (you’ll still want to snag those antibiotics though, to knock out the underlying infection).2. RestYour mother always told you to get plenty of rest when you’re sick, right? It turns out there’s some science behind that; Dass notes that research has shown deep, restful sleep plays a factor in increasing your body’s antibodies, especially after vaccination.But that’s not the only reason to catch some extra zzz’s during cold and flu season: a 2024 literature review found that chronic sleep disturbances are linked to higher inflammation levels and a subsequent risk of infections. 3. Saline IrrigationSaline irrigation (like, using a neti pot or an OTC saline spray) isn’t necessarily as helpful as steroid nasal sprays, though it can make you feel better in the short-term: “They have limited evidence supporting them, [but] the rinses can provide symptomatic relief by allowing you to clear your mucus,” says Dass.Since the only ingredient is water (salt or distilled, sterile water), these rinses may be a good choice for people avoiding medication, though Dass advises cold and flu sufferers not to use a saline rinse if you have pressure in your ears – it may make it worse.Another thing worth noting: use distilled, sterile, or previously boiled water in that neti pot to avoid contamination, per the FDA. You can also use both steroid nasal sprays and saline irrigation methods together – just make sure to use the saline irrigator first to clear out sinuses, followed by the steroid spray, to increase its effect, says Dass.4. HydrationYour mother probably also told you to drink lots of fluid when you’re sick, and she wasn’t wrong about that either. “Cytokines, [a group of proteins] which help us fight infections, can also cause headaches, fevers and aches,” says Dass. “Staying hydrated can help boost your cytokine immune response [and reduce those symptoms].”Dass recommends getting hydration from a variety of sources, not just water, so broths, electrolyte drinks and fruit juices count, too, but avoid drinks that contain a lot of sugar, as well as caffeine and alcohol, as they may make you feel worse.READ MORE: 5 Effective Ways To Beat The Dreaded Afternoon Slump5. DecongestantsNasal decongestants and oral decongestants work by narrowing the blood vessels in the lining of the nose, which reduces blood flow and shrinks the nasal tissues.Basically, they make breathing through your nose way easier – but there are a few caveats: You can’t use a nasal decongestant for more than three days without risking dependency and worsening congestion after stopping; oral decongestants, on the other hand, aren’t necessarily linked to dependency, but aren’t as effective and come with a few potential side effects, says Dass.“[Be cautious] with oral decongestants, as they can cause dizziness, agitation, increased heart rate, or increased blood pressure,” says Dass. “You [also] should not mix alcohol with an oral decongestant.”READ MORE: 5 Ways To Get Rid Of ‘Cortisol Belly’ – And A Hormone Expert Reveals How To Tell If You Really Have It6. Multi-Symptom ProductsInstead of taking three or four different over-the-counter (OTC) drugs to combat your variety of symptoms, take a multi-symptom product to simplify the process. Dass says these products usually have anti-inflammatories to treat fever and minor aches; antihistamines for nasal and throat symptoms; decongestants for congestion; and dextromethorphan to relieve a cough.But pay attention to the ingredients in whatever brand you’re using to make sure they don’t react with any other medications you’re currently taking. Be aware of any that contain diphenhydramine (a.k.a. Benadryl), which can make you sleepy, and could be dangerous if you’re driving.7. Vapour rubNo smell is more synonymous with sickness than that of vapour rub, like Vicks VapoRub, the topical gel containing menthol and eucalyptus. But there’s no denying that it works as a colds and flu remedy, especially for nighttime coughs and congestion. “Vapour rubs will not help cure colds or influenza,” says Dass, “but it may help provide symptom relief.”That’s because the menthol in those rubs tricks your brain into thinking you’re breathing through an unstuffed nose, which is really useful when you’re trying to get some much-needed sleep. (But don’t share your vapour rub with very little kids – Dass says it’s not safe to use in children under 2.)8. Steam and HoneyFor severe congestion that just won’t quit, Dass recommends thinning your mucus – so you can clear it out more effectively – with a number of different methods.In addition to soothing a sore throat, honey can also loosen congestion, says Dass, so add some to a cup of tea (bonus points for hydration!). Sitting in a steamy bathroom while the hot water runs can offer the same relief. If you’re still having a hard time breaking up congestion, an OTC medication containing guaifenesin (like Mucinex) can promote mucus thinning as well.READ MORE: Missed A Dose? It Could Be Costing More Than You Think9. Pain RelieversIf your cold or flu has you feverish and achy, an OTC pain reliever can provide some relief, like paracetamol, aspirin, ibuprofen, and naproxen.Most people can take the recommended doses (typically two pills) every four to six hours, but Dass notes that no one should exceed more than 4,000 milligrams (or eight extra-strength tablets) of paracetamol in a 24-hour period; and that people with GI issues, like ulcers or heartburn, should avoid ibuprofen.10. ZincAccording to the National Center for Complementary and Integrative Health (NCCIH), zinc (taken orally, as with lozenges, tablets, or syrup), can help reduce the length of colds when taken within 24 hours after symptoms start.Again, that’s only for oral forms of zinc, though – per the NCCIH, intranasal zinc (e.g., swabs and gels) have been linked to severe side effects like an irreversible loss of the sense of smell. It should also be noted that oral zinc comes with its share of side effects, too, like gastrointestinal upset, as well as drug interactions with antibiotics and penicillamine (a drug used to treat rheumatoid arthritis).Remedies To Skip:1. Vitamin CVitamin C can definitely be part of a healthy diet, but where most people go wrong with this remedy is waiting until they actually feel sick to start taking it. “For vitamin C to be most effective, you have to take it every day,” says Dass. It has a cumulative effect, working better when it’s used to keep you healthy (as opposed to magically making you better once you’re already sniffling).And don’t fall for the idea that a high dose of vitamin C will give you a bigger benefit: Dass says that the recommended dose is 200 milligrams daily (and it’s best to get that through the foods you eat). Taking more than 400 milligrams won’t mean double the benefits – you’ll just pee out the excess that your body doesn’t use.2. ProbioticsIt seems like a lot of our health problems can be linked to our guts, which is why using probiotics for any number of ailments seems like a reasonable strategy.But while they might work for your digestive health, Dass says probiotics haven’t been proven to speed up the recovery of colds and influenza. The National Center for Complementary and Integrative Health agrees, saying that the evidence linking probiotics to respiratory health is weak and some people may experience gastrointestinal side effects during probiotic use, like gas.3. ChilliThe primary ingredient in spicy food, capsaicin, has potential health benefits. However, high-quality clinical evidence does not confirm its benefits in helping recover from colds and flu. Plus, if you eat too much, it could upset your stomach – not ideal when you’re already stuffy.4. OnionTempted to stick your foot in an onion-stuffed sock? Studies show that the antioxidant, antimicrobial and anti-inflammatory properties are promising for the treatment of respiratory conditions like asthma and also for illnesses like colds and flu. However, studies are still needed to narrow down specific forms of onion and their effectiveness. For instance, scientists aren’t sure if cooking onions hinders their efficacy. Also, contamination of the onion or overdose is also possible. Stick to the usual onion consumption: curries and tuna salad.This article by Sarah Bradley was originally published on www.womenshealthmag.com. More

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      5 Ways To Get Rid Of ‘Cortisol Belly’ – And A Hormone Expert Reveals How To Tell If You Really Have It

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      It’s official: ‘cortisol belly’ is the new ‘cortisol face’. The phrase – used to describe water and fat that accumulates around the mid-section from stress – has gone viral on TikTok, but experts warn that, like its trending counterpart, there’s much more to it than is shared online.Scroll the app and you’ll find hundreds of thousands of videos of the topic, including people sharing ‘before and after’ style videos of their journey from bloated to flat stomach and ‘experts’ offering solutions to rid your cortisol belly for good.While we know that stress is bad for our health, we have questions about the cortisol belly trend. Namely, is cortisol belly real, or is it just weight loss-pushing and insecurity-driving in disguise? And how do you tell cortisol belly apart from other types of bloating?To dig into what you need to know about the trend, we turned to Dr Gaurav Agarwal, a GP at the Nuffield Health Tunbridge Wells Hospital and Hannah Alderson, nutritionist and hormone expert. Surprisingly, they say this is a trend with some truth behind it.READ MORE: 4 Expert-Backed Tips For Stress Relief, Energy And BalanceWhy Does Cortisol Belly Happen?“Cortisol is a hormone produced by the adrenal glands. It is essential in helping our body respond to stress (physical, mental, social, or emotional), deal with perceived threats (the fight-or-flight response), maintain our sleep-wake cycle, strengthen memory, and maintain muscle tone,” explains Dr Agarwal.Alderson says cortisol is best thought of as ‘the fog horn hormone’: it will shout loudly and expose problems. “Chronic longer-term elevations of cortisol can drive disease, endocrine disorders, obesity and the notorious belly fat. Your body is hardwired to survive, and as a protective mechanism, it will store fat if it feels under threat,” she explains. “Cortisol and high stress also increases insulin resistance, which will often present itself with fat storage around the midsection.”This isn’t just an aesthetic issue. Excess fat storage around the midsection is linked to a higher risk of serious health problems like heart disease, diabetes and certain cancers, regardless of weight. However, that’s true of visceral fat – the type that is found deep in the body, around your organs – more than subcutaneous fat, which is under the skin. You can have health issues with or without cortisol belly.How Do I know If I Have Cortisol Belly?Most daily stress won’t result in extremely high cortisol that stores around your midsection. Instead, “recent studies have shown an association between uncontrollable stress and abdominal fat distribution,” notes Alderson.“More research is needed to explore this connection, but where there is more stress, there can be more abdominal fat, and where there is more abdominal fat, you may produce more cortisol.” In short: it’s a two-way street.Dr Agarwal adds: “Each of our bodies responds differently to hormone levels and their fluctuations; a small rise in cortisol can manifest significantly in some, while a large rise may hardly be noticeable in others.”“More important than the absolute hormone level is how long it stays elevated. An extremely high (medically elevated) level will cause similar but more pronounced changes and may be due to medical conditions such as Cushing’s syndrome, where an adrenal or pituitary gland lesion could be the cause.”Be cautious not to label your stomach fat as ‘wrong’. Remember, women in particular need to and naturally do store more fat around your midsection to protect our reproductive organs. The ‘pouch’ many have at the bottom of their stomachs is there to support your womb and ovaries and is required by the body.READ MORE: Painful Periods? PCOS? Meet The Hormone-Balancing SuppsHow To Get Rid Of Cortisol Belly1. Go slowIf you are experiencing excess stress and seeing that come into play around your belly, don’t dive into a diet. “Restricting food and over-exercising to counteract this can backfire, raising cortisol levels further,” says Alderson.2. Focus on calming activitiesInstead of focusing on the belly, focus on the stress. “The best place to start is to remind the body that it is safe. Box breathing is great and simple, and you can do it anywhere. A 20-minute walk outside after eating will not only support blood glucose regulation after your meal, but the calming effect of nature and the exposure of the full spectrum of light can be wonderful at reminding the body how to function optimally and relax.”READ MORE: The Proven Health Benefits Of Getting Outdoors3. Connect“Increasing human connection, being kind and hanging out with the people you love can harness the positive power of your love and bonding hormone oxytocin. Think of this dynamite of a hormone like cortisol’s kryptonite,” says Alderson.4. Gentle movementSlow and steady movement is the best place to start when it comes to cortisol management. If you currently do a lot of high-intensity work (which, yes, is a stress on the body), pull back and opt for walking, yoga and Pilates. These are also great places for beginners to start.5. Eat and drink well“Excessive alcohol consumption can play a role in cortisol belly,” notes Dr Agarwal. Try to limit drinking and opt for whole foods while managing your health and stress.This article by Chloe Gray was originally published on Women’s Health UK. More

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      How Curiosity Led Mpoomy Ledwaba To A Fulfilling Career

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      A self-proclaimed lover of life who’s always been curious about growth, Mpoomy Ledwaba never imagined being the biggest wellness influencer in SA since dropping out of university in 2005. “At 30, I couldn’t have imagined being an author and founder of an incredible wellness community. I have always loved people, speaking and books – so the dots connected beautifully,” shares the mom of two, adding that she wakes up daily with gratitude and awe at how far she’s come.READ MORE: 10 Wellness Quotes By Former Miss SA Natasha Joubert (That We Absolutely Loved!)“Each day presents an opportunity to show up as your best self. When you are well, you show up well.” Mpoomy ledwabaMpoomy’s debut book How Did We Get Here: A Girl’s Guide To Finding Herself launched in late 2024 – to overwhelming anticipation. PS: the first print run sold out within weeks! On the decision to pen this transformative book-cum-manual, Mpoomy notes: “The more authentic I am, the more I show up fully as myself. Each time I own my story, mistakes and all, I feel like I permit others to do the same. And so a world of acceptance, healing and abundance keeps opening up. It’s easy to compare ourselves and feel that we have to change to make things work. But, I have found that who I am is exactly what the world needs.”READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On LifeSeasons change, always adjust accordingly. Nothing lasts forever – that’s, both, a good and a bad thing.Mpoomy ledwabaInteresting Tidbits+300 000The number of subscribers on Mpoomy’s Wisdom & Wellness YouTube channel, a platform where she aims to build deep connections, through inspiring conversations, with guests and the audience alike.  Wisdom and Wellness is also available as a podcast on Apple Podcasts and Spotify.Moments To Dream“I love long walks while blasting a good praise and worship song – or sometimes planning the next five years in detail [chuckles]. I come alive when things come together! It helps that I have a child-like spirit. I grew up very athletic, playful and competitive. I enjoyed participating in sports and spending time outdoors.”Authenticity……A trait from which Mpoomy draws her strength. From her book, she hopes readers will walk away curious about who they are, accept their own duality, normalise apologies and be inspired to do the healing work for the next generation. More

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

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      For over a decade, 29-year-old Lizé Coetzer from Cape Town ignored the things that were happening in her body. Then she found out they were severe endometriosis symptoms. This is her story. What Is Endometriosis? According to the World Health Organization (WHO), endometriosis is a disease in which tissue similar to the lining of the uterus grows outside the uterus. This can cause severe pain in the pelvis and also make it harder to get pregnant. Up to 30% of women with endometriosis struggle to get pregnant, according to the American Society of Reproductive Medicine,“Endometriosis is a whole-body disease; endometrial tissue can grow almost anywhere in the body, but mostly effects the pelvic region,” explains Lizé.READ MORE: Everything You Need To Know About EndometriosisWhen Does Endometriosis Start?Endometriosis can start at a person’s first menstrual period and last until menopause. It affects women and girls of reproductive age, mostly between the ages of 15 and 49. And according to WHO, roughly 10% (190 million) of reproductive age women and girls globally are affected by endometriosis.What Are Some Common Endometriosis Symptoms?Painful periods

      Cramps

      Gastrointestinal or bladder issues

      Pain during or after sex 

      Backache

      Fertility issuesREAD MORE: The Best Sex Toys For Those With EndometriosisHow It Began For Lizé“For over 10 years, I’ve normalised symptoms that I now know are due to severe endometriosis. It’s a chronic condition that affects millions of women, yet remains shrouded in silence and misunderstanding,” says Lizé.“Together, we can push for better understanding, better treatments and ultimately, better lives for everyone affected by endometriosis.”How Lizé Lives With Endometriosis“Living with endometriosis has been incredibly challenging. The pain, the fatigue and the emotional toll – it’s all real and it’s all too often dismissed,” she says.READ MORE: Painful Periods? PCOS? Meet The Hormone-Balancing SuppsHow Do I Alleviate My Endometriosis Symptoms?“I use a massage gun, heated pads and warm baths to help me cope. I also had to adjust my wardrobe because inflammation causes significant bloating in my stomach. That means looser clothes and t-shirts or ‘bloat-friendly pants’, as I like to call them,” Lizé says. Theragun Relief

      This comfortable, light and easy-to-use device uses scientifically-proven percussive massage therapy to provide fast and effective relief from daily aches, pains, tension, and stiffness. 

      Therabody RecoveryTherm Cube

      Say goodbye to messy, melting ice bags and scalding heating pads! This compact, wearable, portable device delivers instant cold, hot and contrast therapies whenever you need relief.

      Beurer Period Pain Relief

      Offering natural, medication-free relief from menstrual and endometriosis pain, it combines 15 transcutaneous electrical nerve stimulation intensity levels and heat therapy.

      What Is The State Of Endometriosis Care In South Africa?“I wish medical specialists had more training for endo. In my experience, most gynaecologists have no idea what endometriosis is. There are only very specific specialists who are able to diagnose and treat endometriosis. Their availability and the medical costs involved mean their services are not attainable for many people,” Lizé expresses.READ MORE: Why It’s Important To Talk About Your Periods + How To Do ItHow Can We Improve Endometriosis Care In South Africa?“We should begin prioritising women’s health and shouldn’t normalise painful periods. Endometriosis is responsible for over 30 percent of all cases of infertility among women and yet it receives little funding for research and treatments,” remarks Lizé. “Governments and medical institutions should invest more in research and support for those living with endometriosis.”“I also believe that awareness and community support are crucial. We need to speak up!”“If you’re experiencing similar symptoms, please don’t ignore them. Seek medical advice, find a supportive community and know that you’re not alone. Let’s advocate for ourselves and each other,” advises Lizé.“Together, we can push for better understanding, better treatments and ultimately, better lives for everyone affected by endometriosis.” Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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      4 Expert-Backed Tips For Stress Relief, Energy And Balance

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      The world’s moving faster than ever, social and career demands are sky-high and most of us feel like we’ve been sprinting since January. If you’re sitting there thinking, ‘Yep, I feel like a walking to-do list‘, and could do with some help in the stress relief department, you’re definitely not alone.Research by 1st for Women Insurance found that 74% of women believe society puts more pressure on them than men to “have it all” – and 60% say they feel a heavy weight to reach major life milestones by a certain age. It’s no wonder exhaustion feels like a baseline state.That’s why we called in holistic wellness coach Emily Kandanga-Erastus for simple, science-backed ways to reclaim your energy, find balance and dial down the stress response. No need for a full lifestyle overhaul. Just a few intentional habits that actually work.Meet The Expert: Emily Kandanga-Erastus is a nutrition coach, yoga teacher, Reiki practitioner and personal trainer.Here are four powerful habits Emily swears by in her own routine:1. Wim Hof BreathingWhen feeling overwhelmed or tired, Emily recommends tapping into breathwork. And her go-to is the Wim Hof method. It’s quick, effective, and you can do it from bed, on your couch or parked in your car. It lowers cortisol (the stress hormone), helps reduce anxiety and brings you back into your body, aka your power.Here’s how to do it:Sit or lie down in a safe, comfy space.

      Take 30–40 deep breaths: Inhale fully (nose or mouth), expanding the belly and chest. Exhale passively (don’t force it).

      After the final exhale, hold your breath for as long as it feels comfortable.

      When the urge to breathe hits, inhale deeply and hold for 15 seconds.

      Repeat for 2–3 rounds.Not only does this oxygenate your entire system, but it also activates your parasympathetic nervous system – the “rest and digest” mode – which helps regulate cortisol levels and bring you back into balance. “I do this first thing in the morning, postor mid-workout, and it is honestly been a fantastic tool for in-the-moment stress regulation. Think of it as a nervous system cleanser,” says Emily. “Your breath is always with you, why not use it more intentionally?”READ MORE: What Is The 4-7-8 Breathing Technique And How Do You Do It?2. Boundary BatchingBetween work, deadlines, group chats, family responsibilities and the general noise of modern life, “me time” has become something that we try to squeeze in, if there’s time left over.Boundary batching is the intentional practice of blocking out non-negotiable time in your calendar – daily or weekly – just for YOU. Whether that’s a 20-minute walk, a yoga flow, journaling or simply lying on your mat doing nothing, it’s about creating micro-pockets of peace before your body forces you to rest.“Remember, burnout doesn’t always show up loudly. Sometimes, it whispers through brain fog, constant irritability, or that nagging feeling of ‘I’m behind’. When you block ‘me time’ into your calendar, you’re not just managing your time you’re protecting your peace,” Emily advises.READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”3. Start Your Day With a Protein-Packed BreakfastIf you’re still reaching for coffee first thing and wondering why you’re crashing by 11am, a protein brekkie is for you. According to Emily, what you eat first sets the tone for your hormones, energy, mood, and stress resilience for the rest of the day. Her recommendation: Aim for 25–35g of protein at breakfast.Scrambled eggs with spinach and avocado

      A smoothie with protein powder, oats, nut butter and frozen berries

      Greek yoghurt with hemp seeds and granolaREAD MORE: 3 High-Protein, Low-Carb Breakfast Recipes You’ll Actually Love To Eat4. Power Down RitualIf there’s one habit Emily never skips, it’s her wind-down ritual. “Sleep is your nervous system’s best friend,” she says – and it’s key for energy, hormone health and mental clarity.An hour before bed:Put the phone on airplane mode or out of reach

      Dim the lights

      Light a candle or incense if that’s your vibe

      Sit with your breath for a few minutes

      Reflect on one or three things you’re grateful forThe goal is simple: not perfection but rather presence. Your nervous system needs cues that it is safe to wind down, aka put down the armour. And this little ritual tells your body: “We’re done for the day. You can let go now.”The Bottom LineYou don’t have to do it all. Just start with one thing. Let it anchor you. Let it remind you that even in chaos, you get to choose calm. You deserve to feel good – not just on weekends or when you’re on leave, but every single day. More

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      Your Burning UTI Treatment Questions, Answered

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      First up: a bladder infection is not the only form of UTI. “Urinary tract infections (UTIs) are bacterial infections of any part of the urinary tract, which includes the bladder, ureters and kidneys,” explains urologist Dr Julius Jacobs. “However, an infection below the bladder (urethritis) is generally not classified as a UTI.” Here, what to know about UTI treatment, and answers to questions about prevention and medication.What Is The Main Cause Of A UTI?Bacteria that infects the bladder, ureters and kidneys are the cause of UTIs. And, because women have shorter urethras which allow bacteria easier access to the bladder, women are particularly prone to UTIs, explains Dr Jacobs.“Almost half of all women will experience cystitis (bladder infection) in their lifetime,” explains Dr Jacobs, “with a higher risk among those who are sexually active, use spermicides, or have a family history of UTIs.”Types of UTIsThere are generally two types of UTIs: uncomplicated and complicated.Uncomplicated UTI: This is a simple bladder infection, mostly occurring in females. Symptoms may include frequent urination, a burning sensation, bladder pain, and occasionally blood-stained or foul-smelling urine. Fever is rare with uncomplicated infections.Complicated UTI:This involves infection reaching the kidneys or ureters and may be associated with additional conditions like kidney stones, obstructions, or structural abnormalities. Symptoms may be more severe, often including fever, and require further imaging, a urine culture, and antibiotics.How To Stop Getting UTIsIf you keep getting urinary tract infections (that is, three or more infections per year, or two within six months), you may have a few habits or risk factors in play. Generally, you’re most at risk if you’re in menopause, pregnant, having penetrative sex or even at certain points in your menstrual cycle. Disappointingly, that’s any woman at any given time. What’s a girl to do? Dr Jacobs recommends:Upping your water intake – this helps flush out harmful bacteria and dilutes urine, thereby minimizing the concentration of bacteria, weakening its potential to multiply and thrive.Pee after sex – this timely flush helps get rid of any bacteria that may have entered your urethra during your session.Wipe from front to back – the reverse introduces harmful bacteria, while this removes the germs.Wear breathable undies – Great circulation of air helps prevent harmful bacteria from growing, since drier conditions represses bacterial growth.Avoid baths – baths, with their warm water and fragrant soaps, provides excellent environments for harmful bacteria to thrive.READ MORE: Is There Anything You Can Eat To Make Your Vagina Smell Good + More Sexual Health Questions AnsweredIs a UTI an STI?While sexual intercourse can introduce bacteria, it’s not considered an STI because they affect the urinary tract (bladder, urethra, kidneys) rather than sexual organs and are not contagious. STIs are also made up of bacteria or viruses and are transmitted only through sexual contact, although their symptoms can be similar to UTIs.Do You Need Antibiotics To Treat UTIs?In some cases, a low dose of preventative antibiotics for three to six months could help with recurrent UTIs, says Dr Jacobs. But other treatment works, too, like bladder instillations, hormonal therapy post-menopause, immunisations, vaginal probiotics, Methenamine Hippurate, and D-Mannose supplements.READ MORE: These Changes Mean You Might Have An STI – Here’s What They Mean (And What To Do)How To Get Rid Of A UTI FastUTI treatment involves taking antibiotics, which means you’ll need to see your doctor. In some cases, they can go away on their own, but it’s also possible that a UTI without treatment can become worse and infect kidneys and even create life-threatening sepsis.These home remedies may help for simple, uncomplicated infections, along with drinking plenty of water:Try plantsIn a large literature review of medicines, authors identified herbs and plants that studies show may be effective as UTI treatment. Among these are cranberry, cinnamon, blueberry and buchu. They all work with different levels of effectiveness but are not advised to be used alone as a UTI treatment.Take your vitaminsVitamin C, a potent antioxidant and immune-booster, has been shown to assist with UTI symptoms and reduce the infection. Taken with cranberry, it’s been shown to be synergistic, working together to manage UTIs. Other good vitamins include vitamin A and vitamin D.Use probioticsVarious probiotic strains show promise with controlling UTIs, since they are able to inhibit UTI bacterial growth, adhere to bladder walls and generally force them to leave in an orderly queue.READ MORE: How Long Does A UTI Last And Can It Go Away On Its Own? More

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      Painful Periods? PCOS? Meet The Hormone-Balancing Supps

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      Jooce. Kiko. Zoie. Bluum. These are just some of the burgeoning supplement brands on the market, offered as a long-awaited answer to the problem of menstrual disorders and unmanageable menopause symptoms. But how do these hormone balancing supps work – and are they effective?Women’s Health Solutions Are IgnoredIn the healthcare industry, menstrual disorders and menopause are the last to be addressed. This translates into countless women struggling for years with painful periods and hormonal issues with little to no lasting solutions. Globally, statistics reflect that only 5% of global research and development was allocated to women’s health in 2020, with 4% of that going into cancer research, leaving just 1% for all other women-specific conditions. According to a report by the World Economic Forum and McKinsey Health Institute, while women do live longer than men, they also spend 25% more of their lives in debilitating health, a figure which represents around nine years.Overall, the solutions to conditions like endometriosis, PCOS and adverse menopause symptoms are invasive, expensive and largely out of touch with women’s needs. For example, the only way to diagnose endometriosis is through surgery. As a result, many women wait ten years for a diagnosis.  Enter: Hormone-Balancing SuppsUnwilling to wait for governments and healthcare companies to catch on, independent businesses are addressing women’s dire need for assistance in battling hormonal problems. And, if you’ve been around the wellness block, you’ll be surprised to see how familiar the ingredients are: magnesium citrate, zinc, vitamin E and B vitamins. Others, while more woo-woo, are still familiar: maca root and ashwagandha, typically used for energy boosting and reducing stress, respectively. Naturally, WH decided to try them out.Reviewed: Primeve Plus

      Primeve Plus

      “This supplement’s main ingredient is evening primrose oil; I’ve been using this for my fibrocystic breasts, but it’s also been incredible for PMS symptoms. What is great about this product is that it’s filled with many vitamins such as magnesium, which helps with sleep. I felt instant relief in my breasts; the hardness, tenderness, most painful to the touch had gone. They also went down a size!”

      – Pia, Creative Director

      Reviewed: Zoie Health Cycle Calm

      Zoie Health Cycle Calm

      “I’ve been using ‘Cycle Calm’ for a few months now, and I swear by it. I take it before and during my cycle, and it helps with mood swings and cramps (thank you, magnesium!). Also, it actually tastes good – big plus when you’re craving something sweet.”

      – Chamain, Digital Editor

      The Hormone-Balancing RevolutionA quick scroll through different brands’ websites shows waves of positive reviews, from improved skin and more regular periods to weight loss and minimal period pain. One woman wrote that after a year of no cycle, her periods returned. Dr Kalantsho Maoto, an endoscopic surgeon and fertility and endocrinology specialist, points out that the term “hormone balancing” is a misnomer. “They happen to have some effect on conditions that are hormone-mediated. But it doesn’t necessarily mean that they are hormone balancing in their own right,” he says. Instead, Dr Maoto says they’re something like “inflammatory mediators in hormone-mediated conditions – but that’s a mouthful”.Before, these ingredients’ efficacy was based on traditional practices or anecdotal evidence. Now, some science backs up their efficacy. Studies are now showing that adaptogens like ashwagandha are not only great for stress but also affect hormone health, improving menopause and menstruation symptoms. And its efficacy has permeated Dr Maoto’s practice, with women walking in and asking about it. However, what’s important to remember is that conditions like PCOS and endometriosis, which many women are taking hormone-balancing supps for, are “systemic diseases”, explains Dr Maoto. It’s not just that there is a hormonal component; there are multifactorial components, including inflammatory, there’s immunology.” And, supplements don’t only work on one body part, but multiple at the same time. For inositol, something common in PCOS supplements, it would help tackle inflammatory markers and insulin levels, which in turn, would create better blood sugar levels, which would alleviate PCOS symptoms, explains Dr Maoto. But from a scientific point of view, researchers may not be concerned with this, which might be why robust studies are thin on the ground. “The real question would be, so what if you’re trying to get someone to ovulate, to get them pregnant? Does it actually have an effect on their pregnancy rates? Because that’s the thing to measure,” explains Dr Maoto.The Key Ingredients For Better PeriodsEven so, companies are meeting the need for relief from painful cycle-related symptoms. “Our Zoie Health supplements are curated by a team of pharmacists, dieticians and gynaecologists,” says Naznin Bhom, pharmacist academic intern at Zoie Health, a tech company that offers telehealth services, supplements for women and a community for women to connect. “The team selected ingredients and dosages based on rigorous scientific research, safety profiles with a focus on addressing critical aspects of women’s health. We considered ingredients with strong evidence supporting their efficacy and synergistic effects to enhance overall wellness.” Ingredients used in the Zoie Health range include chaste tree berry, ashwagandha, African potato and green rooibos. “Many of these plants originated in Africa, known for its great diversity in herbal and African medicine,” explains Bhom. “Chaste tree berry is an ancient remedy used to ease menstrual discomfort, manage PMS and promote fertility. Our very own green rooibos, indigenous to South Africa, offers anti-inflammatory and anti-ageing benefits.”Bhom notes that these supplements work to help regulate hormones for a better cycle, but they also impact many other facets of women’s health. “Hormones are powerful signals; too much or too little of them causes a drastic change in women’s bodies,” she says. Take skincare: much acne and even hyperpigmentation can be linked to hormonal changes from excess oestrogen production or pregnancy. In many cases, rave reviews from these hormone-balancing supps start with the glowing changes in skin and fewer period pains.The Hero IngredientsHere, the popular ingredients filling up hormone-balancing supps bottles: Ashwagandha

      The adaptogenic herb helps with balancing hormones. In studies of perimenopausal women, supplementing with the herb for eight weeks improved menopausal symptoms. Overall, more studies are needed to understand its role, but anecdotal evidence from women is promising.

      B vitamins

      Vitamin B1 has been shown to help ease painful periods and reduce PMS symptoms; B6 does the same, but is best used in conjunction with other B vitamins.

      Chasteberry

      Chasteberry helps normalise the menstrual cycle by increasing progesterone production and reducing prolactin, which is linked to menstrual disorders. It’s been used to help with PMS, irregular periods and more.Zinc

      Not just a hero for combating a cold, zinc is a PCOS fighter, helping to decrease insulin resistance and reducing excess hair growth. In one study, women took 50mg a day to combat excessive hair growth associated with PCOS.

      Probiotics

      Good gut health not only helps keep your bowels regular but also flushes out excess hormones, which in turn regulates your cycle. Also, a healthy gut biome helps the body absorb nutrients, creating proper conditions for the creation of hormones.

      Are Hormone-Balancing Supplements Safe?The golden rule is to always check with your doctor before taking any supplement. That said, many are not necessarily dangerous. “Most supplements don’t actually do any harm,” says Dr Maoto. “When it comes to their safety profile, most of them are fine. Most of these supplements, our bodies actually have. We’re not putting into our body something that the body doesn’t actually know.”“These supplements offer a non-invasive, natural alternative or complement to conventional treatments like hormone therapy,” says Bhom. “The implications are promising, as more women seek out personalised, accessible ways to manage hormonal disorders without relying solely on pharmaceuticals,” says Bhom.Dr Maoto adds a very important asterisk: with a good diet, you may not need supplements at all. “If you’re eating well enough, it means you have enough vitamin D, you have enough iron, you have enough inositol, you have enough coenzymes,” he says. To that end, incorporate more foods with the key vitamins and minerals you need.The Goods  A few hormone-balancing supps for period pain, overall regulation and menopause support.Bluum Menopause Support

      Bluum Menopause Support

      This natural supplement is made to support the transition from perimenopause to menopause. It helps to alleviate hot flashes, night sweats, mood swings and more.

      Vitamin Me PMS Support + Hormone Balance

      Vitamin Me PMS Support + Hormone Balance

      Containing essential vitamins and minerals known to target PMS and hormonal challenges, this PMS Support + Hormone Balance helps to alleviate PMS symptoms and hormone imbalances.

      Solal Hormone Balance Natural HRT

      Solal Hormone Balance Natural HRT

      From relieving period pain to preventing osteoporosis in menopause, this supplement, with chasteberry, black cohosh and vitamin D, is a natural version of HRT.

      Kiko Vitals Hormone Balance

      Kiko Vitals Hormone Balance

      A mix of plant sources like Dong Quai, maca and ashwagandha, this supplement aims to combat an out-of-sync cycle and promote regular periods and clear skin.

      Jooce Hormone Balance Powder

      Jooce Hormone Balance Powder

      According to Jooce, this blend of myo-inositol, magnesium, folic acid and more works to support ovarian function, prevent hormonal acne and unwanted hair growth.

      Zoie Health PCOS Pro

      Zoie Health PCOS Pro

      Made for support, this blend helps with improving metabolic health and hormonal balance. Plus, you can buy a three or six-month bundle or subscribe for a monthly supply. Lush.

      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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      The Top 5 Foot Woes Long-Distance Runners Face (And How You Can Dodge Them)

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      As the countdown to the Two Oceans Marathon begins, runners are deep in final prep mode. But while training plans and nutrition get plenty of attention, there’s one area that often gets overlooked – your feet. And when you’re clocking up the kilometres for over 50km, foot health isn’t just a nice-to-have, it’s a must.So, with the help of our friends at Kroko, we’ve rounded up the top five foot woes long-distance runners face, and how you can sidestep them.“Foot health is crucial for Two Oceans runners, and neglecting it can lead to discomfort, injuries or even a dreaded DNF [Did Not Finish],” explains Lynsey Hammond, MD for Kroko.1. Blisters & ChafingNothing kills race day vibes faster than a blister. Constant friction, heat and moisture (thanks, sweat) can turn into painful hot spots – one of the most common complaints from long-distance runners.How To Avoid:Nail your shoe fit. Get properly measured and ensure your trainers aren’t too tight or too loose.

      Stay sock savvy. Invest in moisture-wicking socks. Ditch the cotton!

      Break ’em in. Never debut new kit on race day. Give your shoes and socks plenty of trial runs.

      Pre-emptive strike. Use blister prevention balms or protective pads on known hotspots.

      Keep it dry. A dusting of foot powder (like Kroko Foot Powder) inside shoes can absorb excess moisture.READ MORE: How To Choose The Right Socks For Your Walking Workout2. Black ToenailsWhen running, repetitive trauma from the toes hitting the front of the shoes can cause bruising beneath the nail, resulting in blackened toenails or even nail loss.How To Avoid:Room to wiggle. Ensure there’s adequate space in your shoe’s toe box (about a thumb’s width).

      Trim time. Keep those toenails neatly trimmed and short.

      Lace like a pro. Master your lacing technique to keep your foot secure and prevent sliding forward.3. Plantar FasciitisA sharp pain in your heel when you take your first steps in the morning? That’s likely plantar fasciitis, an inflammation of the thick band of tissue running across the bottom of your foot. It’s a common problem for ultra-distance runners.How To Avoid:Stretch it out. Make calf stretches and foot-strengthening exercises (like towel scrunches) part of your daily drill.

      Get support. Consider supportive insoles or heel cups to ease the strain on the plantar fascia.4. Corns & CallusesRepetitive friction from long runs can cause hardened skin build-up, aka corns and calluses. Corns typically form on the toes or sides of the feet, with a central core that can press into the skin, causing pain. Calluses are larger, flat areas of thickened skin that usually form on the soles of the feet. While they are the body’s way of protecting the skin from the repeated friction associated with long-distance running, they can become uncomfortable or even painful for runners.How To Avoid:Fit first. Again, properly fitting shoes are key to reducing pressure points.

      Cushion up. Cushioned insoles or pads can help redistribute pressure more evenly.

      Moisturise matters. Keep foot skin supple and hydrated to prevent excessive dryness and cracking around calluses.

      Smooth move. Gently exfoliate built-up dead skin regularly.READ MORE: The Best Running Shoes For Hyrox, Speed, Distance & Trail5. Cracked HeelsMarathon runners are often familiar with dry, cracked skin that forms around the heel area, which will worsen with long runs, leading to discomfort and an increased risk of infection.How To Avoid:Moisturise. Slather on a good moisturiser daily, especially after showering.

      Buff gently. Exfoliate away the dry, flaky bits regularly.

      Sock shield. Wear well-cushioned socks that protect the heel area.

      Balm it up. Consider targeted balms for protection and soothing, or treatments specifically for existing cracks.Quick Reccs To Pack This WeekendSnatch these products at your local stores before race day!Kroko Foot Powder

      Nexcare Toe Blister Plasters Comfort

      Feetures Elite Light Ankle Socks More

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      Missed A Dose? It Could Be Costing More Than You Think

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      We’ve all done it – skipped a dose or abandoned a treatment plan because of work, exercise, or a big event. But this seemingly harmless habit is fuelling a global health crisis. World Adherence Day, debuting on 27 March 2025, is here to change that, urging healthcare professionals and patients to stick to treatment plans – a critical yet often overlooked factor in global health.This year’s campaign, #DontMissAMoment, zeroes in on the devastating effects of non-adherence, from worsening health outcomes to avoidable hospitalisations and soaring healthcare costs. Backed by the World Heart Federation (WHF), this global movement aims to drive awareness and action across the medical community.The MissionEducate patients, caregivers and healthcare professionals about adherence.

      Encourage open conversations between doctors and patients about treatment plans.

      Engage communities through workshops, social media campaigns and public outreach events.

      Advocate for policies that improve access to medications and adherence support systems.Why Adherence MattersNon-communicable diseases (NCDs) account for approximately 75% of deaths globally, equating to at least 43 million annually. In South Africa, the prevalence of NCDs has been rising significantly. Between 1997 and 2018, deaths due to major NCDs – including cardiovascular diseases, cancer, diabetes and chronic lower respiratory diseases – increased by 58.7%. Hypertension is notably prevalent, affecting approximately 4.74 million South Africans as of 2019. In addition, 17,8% of the population is living with HIV/Aids.Adherence – sticking to prescribed medications, lifestyle changes and regular medical visits – is critical for managing chronic conditions like hypertension, diabetes and cardiovascular diseases. Poor adherence increases mortality rates and healthcare expenses. Yet just 50% of patients in high-income countries adhere to chronic condition treatments, with even lower rates in developing nations.“This results in preventable complications, hospitalisations and a reduced quality of life for millions worldwide,” says Virosha Deonarain, Head of Medical Affairs at pharmaceutical company, Servier Southern and Eastern Africa. “Improving adherence could significantly lower long-term mortality risk.”READ MORE: Things You (Probably) Didn’t Know About Antidepressants – And DepressionThe Role Of Healthcare ProvidersEven with life-saving treatments available, many patients face barriers like treatment fatigue, financial constraints and fear of side effects. When healthcare providers actively engage and ask the right questions, they can significantly boost adherence rates.Beyond patient education, healthcare professionals must advocate for policies that improve access to essential medications and foster better health. READ MORE: “We Need To Have More Open Conversations About Miscarriages, Abortions And Pregnancy”Empowering Patients To Take Care Of Their HealthTaking charge of your health starts with asking the right questions:What is this medication for, and how does it benefit me?

      What dietary or lifestyle changes should I make?

      How do these changes support my treatment plan?

      How often should I follow up with my doctor?

      What should I do if I miss a dose?“If we all work together, we can ensure adherence is a shared responsibility, not a burden,” says Dr Martin Mpe, President of the SA Heart Association. “By taking action today, healthcare professionals and patients can ensure that no one misses a moment due to preventable health issues.”Show your support for World Adherence Day 2025 by committing to better treatment adherence. #DontMissAMomentInformation and references courtesy of Servier. More