health and weelbeing

Subterms

    Latest story

    100 Shares

    Exactly How Much Do You Know About Prediabetes?

    by

    Prediabetes, sometimes referred to as borderline diabetes… it sounds like yet another lifestyle ailment to be worried about, right? Unfortunately, it is another important health concern to add to your radar because 2 in 3 South Africans have prediabetes, according to a survey conducted by SA Demographic Health Survey. Meaning that two of the three people you see (including yourself!) could have prediabetes.The good news is that if you have prediabetes, simple lifestyle changes can normalise your blood sugar levels, therefore reducing or delaying your chances of developing Type 2 diabetes. “Prediabetes can also mean that you’re at high risk of developing Type 2 diabetes. The tricky part is that prediabetes has no symptoms, so you’d have to get into the habit of getting your blood sugar checked,” says GP Dr Yanga Madlala. Let’s get right into it…READ MORE: 9 Useful Self-Care Apps For Wellness To Download NowWhat Is Prediabetes?In medical terms, prediabetes occurs when blood sugar (also known as blood glucose) is higher than normal, but not high enough to be classified as either Type 1 or Type 2 diabetes. The World Health Organisation (WHO) considers fasting blood glucose levels of below 6mmol/l to be normal. Above 7mmol/l fasting glucose (when you haven’t eaten anything) will need further checks but may indicate diabetes. Between these two cutoff points lies the prediabetes range: 6 to 7mmol/l. “The medical terms for higher-than-normal blood sugars are impaired fasting glucose (IFG), impaired glucose tolerance (IGT), impaired glucose regulation (IGR) or non-diabetic hyperglycaemia,” explains Dr Madlala. How Do I Test For Prediabetes?If you’re worried about prediabetes, seek medical intervention and insist on a blood test. “The most common test will be checking your HbA1c levels, which are your average blood sugar levels for the last two to three months. If your HbA1c level is between 42mmol/mol (6%) to 47mmol/mol (6.4%), this means it is higher than normal and you are at risk of developing Type 2 diabetes,” shares Dr Madlala.Are There Any Symptoms I Should Be Looking Out For?Sadly, prediabetes has no symptoms. If you start experiencing symptoms such as peeing more often (especially at night), drastic and unintended weight loss, fatigue, blurred vision, cuts and wounds taking longer to heal, genital itching or thrush, extreme thirst, chances are you’ve already developed Type 2 diabetes. “Always listen to your body and monitor it closely for any new changes. Know the risk factors as well as the support is available that could help you prevent or delay type 2 diabetes,” says Dr Madlala.READ MORE: It’s Possible To Reverse Type 2 Diabetes, According To One Woman Who Did It How To Turn Prediabetes AroundPrediabetes requires a complete lifestyle overhaul – no negotiations there! “Consistent lifestyle changes can potentially reverse prediabetes or even delay the onset of Type 2 diabetes. These changes focus on healthy eating, regular physical activity and weight management,” says Dr Madlala.Eat healthy foodSpecifically green, leafy vegetables. We should all be eating half a plate of green, leafy vegetables for lunch and dinner. Are you doing this? It’s a simple but powerful change!Exercise a little each dayIt doesn’t have to be complicated. A half-hour walk around the block will do, or some squats and stretches in your lounge if walking around the block isn’t an option.Lose weight if you need toBeing overweight is a significant risk factor for developing Type 2 diabetes, because it can make you more insulin resistant. If you can drink water instead of fizzy drinks or juice, and make the other two changes above (half a plate of green, leafy vegetables and daily exercise), you’ll be well on your way to losing weight.READ MORE: Everything You Need To Know About Type 1 Diabetes More

    More stories

    • 138 Shares

      in health and weelbeing

      5 TikTok Teeth Trends A Dental Surgeon Says You Should Skip

      by

      It’s no secret that TikTok is a treasure trove of beauty and wellness tips. Some are genius; others, not so much. And when it comes to your teeth and TikTok trends, the wrong advice can do real damage – and believe me, I’ve seen the aftermath of a few. From DIY whitening pastes to “natural” straightening hacks, social media is brimming with bold promises and even bolder risks. So, how do you separate the smile-friendly from the downright scary? Let’s break down what’s trending – and what you should be doing instead.TREND: DIY Teeth Whitening With Lemon Juice & Baking SodaVERDICT: Hard noThis hack pops up [way too] often: mix lemon juice (acidic) with baking soda (abrasive) to create a DIY whitening paste. While it might look like it’s working at first, this combo can erode enamel, leading to tooth sensitivity, yellowing, and long-term damage.Safer swap: Opt for dentist-approved whitening toothpaste or book a professional in-chair whitening session. Home whitening kits available from your dentist are also a viable solution. At my practice, Bekker Dental & Aesthetics, we swear by Philips Zoom Whitening.TREND: Filing Teeth With Nail FilesVERDICT: Please don’t!Yes, some TikTokers are actually filing their teeth to “even them out” at home. This is incredibly dangerous. Enamel doesn’t grow back – and once it’s gone, you’re at risk of nerve damage, pain and permanent structural issues.Better idea: If you’re unhappy with the shape of your teeth, consult your dentist. There are gentle contouring and cosmetic options available, without ruining your enamel.READ MORE: The Surprising Way Your Menstrual Cycle Affects Your SmileTREND: Using Magic Erasers To Clean TeethVERDICT: TerrifyingMagic erasers are made of melamine foam, a harsh chemical abrasive meant for cleaning walls, not your teeth. Some influencers claim it whitens teeth instantly, but it can destroy enamel and expose sensitive inner layers of your teeth.Truth bomb: There’s no quick fix worth that kind of risk. When in doubt, don’t put anything in your mouth you wouldn’t want in your skincare routine.TREND: Charcoal Toothpaste For WhiteningVERDICT: Approach with cautionCharcoal toothpaste is trendy for its “natural” whitening appeal. While it can remove surface stains, many charcoal products are too abrasive for regular use and may wear down enamel over time.Pro tip: If you like using charcoal products, make sure they’re from a reputable brand and not used daily. Always look for the South African Dental Association (SADA) seal or consult your dentist.TREND: At-Home Teeth Aligners (Without a Dentist)VERDICT: Risky businessSome online companies offer mail-order aligners without an in-person exam. The problem? You may have underlying issues that only a dental professional can detect. Moving teeth without supervision can result in long-term bite problems or jaw pain.Smart move: Always consult an orthodontist or dentist before starting any kind of tooth movement, even if it’s cheaper online. Your long-term health is worth the investment and nowadays, there are a few options available to consider. So rather just start with a consult.READ MORE: Yes, Poor Oral Health Is Strongly Linked To Serious Disease While it’s tempting to try the latest TikTok “hack,” remember: your teeth aren’t trend-driven. Enamel doesn’t grow back, and your oral health plays a vital role in your overall well-being, from confidence to heart health.So before you hop on the next viral dental trend, ask yourself: Would your dentist approve? And if the answer is no, please scroll past with your healthy smile intact.Whether you’re whitening, brushing, or straightening, always check with your dentist or oral hygienist first. The safest trend? A healthy, confident, well-cared-for smile.By Dr Ockert Bekker, Founder and Dental Surgeon at Bekker Dental & Aesthetics

      About Dr Bekker

      Founder and Dental Surgeon at Bekker Dental & Aesthetics

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

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

      Renowned for going the extra mile, Dr. Bekker and his extensive team create a welcoming environment where patient comfort is paramount. Whether enhancing smiles with aesthetic treatments or restoring function through complex procedures, they deliver results that are as beautiful as they are lasting. More

    • 113 Shares

      in health and weelbeing

      Important Info To Familiarise Yourself With This Flu Season

      by

      ‘Tis the season for sniffles, groggy throats and itchy inner ears, and we don’t mean to sound like your GP here but… have you gotten your flu shot yet? The best time to get it is before the flu/cold strikes, advises Dr Gulam Karim, Medical Director at TruMD, an innovative healthcare platform that offers instant virtual consultations via a team of certified medical professionals and wellness experts.Between 6 000 and 11 000 South Africans die from flu every year, according to the National Department of Health – and of these deaths, 50 percent of the cases strike the elderly. If you’re a bit on the hesitant side to get jabbed by a needle, we totes get it (after all, there’s just no getting used to a needle sting). The flu shot can leave you feeling crappy too with some mild side effects that usually disappear after a day or two. Let’s get down to the basics…READ MORE: These Are The 7 Best Tips To Stay Super Healthy During Flu SeasonWhat Is Flu?First things first, flu is short for influenza. “It’s caused by a virus called haemophilus influenzae, which has different strains from year to year. These different strains develop into viruses that attack the immune system. The most vulnerable people are usually the elderly, young children and the undernourished,” explains Dr Gulam, stressing that good nourishment coupled with healthy lifestyle choices lessens one’s chances of a flu infection, but doesn’t necessarily make you immune to it.There are also those populations that are more vulnerable than others, per Dr Gulam. “These are people with diabetes, high blood pressure, chronic illnesses such as autoimmune disorders or immune deficiencies such as HIV/Aids and Tuberculosis,” he says, adding that a normal flu virus usually lasts three to four days and goes away with just basic over-the-counter treatment.“The percentage of people that die from influenza is very small – unless they have a concomitant disease that goes with it.”Dr GULAM KARIM, MEDICAL DIRECTOR AT TRUMDWhat Exactly Is In A Flu Shot?The flu vaccine is actually manufactured by using specific virus strains, says Dr Gulam. “Let’s assume that there were three different, but common, strains throughout the world in the previous year, then those three will be used to create a virus vaccine or an attenuated virus. The viruses are multiplied or intermarried millions of times, thereby making them weak. This intermarriage ensures that the next virus becomes weaker and weaker. The best time to get a flu shot is during autumn and before winter,” explains Dr Gulam, warning that some people do experience side effects. What’s injected into your body, in the form of a flu shot, does no harm as it’s a completely weakened virus, he adds. In addition, getting a flu vaccine after recovering from the flu is still encouraged. It helps protect you from other influenza strains and reduces the risk of future infections.READ MORE: What Is Oxidative Stress? Causes And How To Reduce It, According To ExpertsCan A Flu Shot Replace Good Nutrition?Definitely not, chimes in Dr Tamsyn Lee, Senior Medical Doctor at TruMD. “Nothing replaces good nutrition and a balanced lifestyle. Vitamin C and other micronutrients have alternative bodily functions other than protecting you against illnesses and pathogens,” says Dr Lee, urging that we think of the flu vaccine as a precaution rather. “It protects against serious illness and influenza complications such as pneumonia by preventing hospitalisation,” she warns.Dr Gulam adds: “If the flu doesn’t improve after two to three days, we strongly recommend seeing a medical doctor. Nourishment, bed rest, and taking basic treatment to prevent the flu from becoming pneumonic are vital. Even if it’s a viral pneumonia, it just means that you need additional support until the virus strain is relieved. Doctors may administer oxygen and there may be a need for an antibiotic at that point because you don’t want it to progress to a bacterial infection.”“It’s important to eat fresh vegetables and fruit during flu season.”DR KARIM GULAM, MEDICAL DIRECTOR AT TRUMDWhat Side Effects Should I Look Out For?The more common side effects include things like a minor fever, muscle aches, headache, very mild flu-like symptoms, but they also don’t usually last longer than a day or two, says Dr Lee. 1. Shoulder sorenessIf you receive the flu shot as an intramuscular injection (a.k.a. in your arm, typically), you have a 10 to 64 percent chance of experiencing some muscle soreness in your upper arm, according to the CDC.That’s because the needle is injected directly into the muscle, causing microscopic damage to the cells, and is designed to cause an inflammatory immune system response. You can take an over-the-counter pain reliever while you wait for the soreness to fade, but if the pain is very noticeable or decreasing your mobility, Dr Amesh Adalja, an infectious disease physician, recommends checking with your doctor.2. Redness or swelling at the injection siteAnytime you pierce the skin and put something into the body, it can cause a topical reaction, says Dr Adalja. This is just a sign that your immune system is activating. But the redness and swelling where your shot was administered is a common side effect that typically only lasts a few days. It’ll go away on its own, but if it’s really bugging you, you can take ibuprofen or paracetamol.3. Body achesAny vaccine can cause body aches because of the way in which they activate the immune system, says Dr Adalja. If you’re feeling sore in places other than your arm, it’s usually nothing to worry about, though Dr Adalja notes that the flu shot does take two weeks to become fully effective – so your body aches could be a sign of the actual flu, since viral strains are probably circulating around the time you get the vaccine.“The flu shot does take two weeks to become fully effective…”Dr Amesh Adalja, infectious disease physician AT THE JOHn hopkins center of health security4. Itching at the injection site or a full-body rashThis would signal an allergic reaction, but “it’s very rare to have an allergic reaction to the flu shot,” notes Dr Adalja. “There are lots of myths about egg allergies and the vaccine,” he explains – because most flu shots and nasal sprays are manufactured using technology that involves small amounts of egg proteins, as the CDC explains.“If you can eat scrambled eggs, you’re not going to have a problem with the flu shot,” says Dr Adalja. If you have a confirmed egg allergy, you can likely still get the shot, per the CDC.That said, if you experience severe itching at the injection site, a rash all over your body, or signs of anaphylactic shock, seek immediate medical attention. And if you’ve had an allergic reaction to the flu shot in the past, you are among those few groups of people who the CDC recommends skip the flu shot.READ MORE: 12 Foods That Will Help You Survive Cold and Flu Season5. FeverYou probably won’t get a fever because of the vaccine, but if you do, it should be low-grade (i.e. less than 38 degrees). If it’s higher than that, don’t blame your flu shot – you probably have a totally unrelated illness. “Remember that you’re getting the vaccine at the height of respiratory virus season,” says Dr Adalja. “So you may have been incubating another virus [without knowing it].”And once again (for the people in the back!): The flu shot cannot give you the flu. While some flu vaccines contain virus strains, they’re not live strains, so they can’t get you sick. Meanwhile, some flu shots don’t contain the virus at all (they only contain a specific protein from the influenza virus), per the CDC.6. Dizziness or faintingThis is less a side effect of the vaccine itself and more a side effect of a needle phobia, explains Dr Adalja. If you think you might have a stress reaction or faint, give your health care provider a heads up so they can make sure you stay seated after the shot to prevent injury.“If flu vaccine side effects worsen, last longer or don’t respond to basic symptomatic treatment like paracetamol, fluids and bedrest, then it is advisable to seek medical intervention as soon as possible.”Dr Tamsin lee, senior medical doctor, at TRUMDAt What Point Should I Start Taking My Side Effects Seriously?Very important to note is that if the symptoms worsen, last longer or don’t respond to basic symptomatic treatment like paracetamol, fluids and bed rest, then it is advisable to seek medical intervention as soon as possible. “A very rare side effect is probably an anaphylactic or allergic reaction. This is why it’s important for doctors to take a patient’s medical history to ensure that they don’t have something like an egg protein allergy,” says Dr Lee.READ MORE: The Proven Health Benefits Of Getting OutdoorsNot Keen On The Flu Jab?A healthy and balanced diet can still do wonders by boosting your immune system and helping fight off flu (and other infections), notes Dr Karim. Just ensure that your diet has enough vitamins C and B6, zinc, iron, selenium, amongst other nutrients. “The problem is that a lot of our food is modified – and sometimes we don’t really know what we’re eating. It’s important to eat fresh vegetables and fruit during flu season. These usually have all the vitamins needed to maintain a healthy immune system,” says Dr Karim. He adds that certain illnesses such as flu are so commercialised that people go into a frenzy about vitamin C supplements when they can simply eat oranges. In addition to good nutrition, Dr Lee stresses the importance of precautionary measures such as basic handwashing, keeping a safe distance between yourself and others, cleaning surfaces regularly, amongst others.Parts of this article were originally published on Women’s Health US – additional reporting added by the Women’s Health SA team. More

    • 113 Shares

      in health and weelbeing

      9 Useful Self-Care Apps For Wellness To Download Now

      by

      As a long-time wellness writer who’s seen many wellness trends come, go and return, I’ve seen plenty of self-care apps. From all-in-one life organisers to weight loss trackers to meditation apps, I’ve tried an above-average amount. That’s probably because I have ADHD and anxiety, which makes handling tasks and processing emotions extremely difficult for me.Self-care apps are actually amazing: even simple ones, like a journal app or ones that help you fall asleep faster are super useful, since these little habits (good sleep hygiene and regular journalling) can have huge payoffs in your mental health. From my experience, these apps have helped me re-centre in times of overwhelm, help make life easier, and either don’t accost you to buy the paid package or deliver a really great offering for a good price (or for free!).For Meditation: Insight TimerInsight Timer App

      Price: FREE; Premium from R1 095

      My therapist asked me to try meditation for years, and two years ago I finally caved and have been using this app ever since. It’s also one of the few apps in this world that almost never blocks your interaction with a paid members-only paywall. It’s clear this app is actually for the betterment of everyone’s mental health.

      Each check-in, you’re presented with a mindful quote, followed by an invitation to note what you’re grateful for and set an intention. Content includes meditations for mornings, midday and evenings, plus for self-esteem, nervous system regulation and more. It also has a built-in sleep timer, so you can drift off sans blue light.

      Premium unlocks courses on meditation, inner child work, compassion and more. Plus also has offline listening, and better audio quality.

      READ MORE: Why Is Everyone Buzzing About ‘Dopamine Menus’?For Food Tracking: BitepalBitepal App

      Price: FREE, Premium from R1 166

      It’s here. It’s finally here. After years of wishful thinking, you can now snap a photo of your meal and let AI track the calories. I love this app for a few reasons. First, I don’t have to sit like an accountant three times a day calculating the weight and calories. Second, it takes the focus away from me. Instead of feeding myself, each meal photo feeds my pet raccoon, Pesto. (You can call him whatever you want.) He comments on every meal, and no matter what I feed him, he still says he loves me. Bless.

      Tracker can state your calorie intake or leftover, or you can switch modes so it only shows you a colour-graded score based on nutrition, perfect for a less numbers-focused approach.

      Premium unlocks a tracker for macros, statistics of your habits and personalised nutrition tips. It also lets you know how you can improve each meal.

      For Working Through Emotions: WysaWysa App

      Price: FREE, Premium from R125 per month

      Working through difficult emotions is difficult when you don’t have the tools. Deep breathing doesn’t cut it and your therapist isn’t exactly a phone call away.

      Wysa is an AI that can work through your feelings by asking guiding questions to help you sort through your feelings and underlying issues and create an action plan to get through them. There is an option to pay for a digital therapist (human!), but the whole point of the app for me is that I don’t need to pay therapy fees. There are a few guides for aspects of mental health, like gaining energy, better self-esteem and more.

      Premium unlocks exercises to build confidence, improve productivity and more.

      READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsFor Tracking: Habit TrackerHabit Tracker App

      Price: FREE, Premium from R91 per month

      This app helps me a ton, as a person with ADHD. You can list up to five tasks per day, and each is colour-coded. You can also set the frequency of habits, since not everything needs to be done every single day. You can even add some super basic tasks, like having a shower and brushing your teeth, just to start your day with a dopamine boost and create the impetus to complete the rest of your tasks. I kept using this app until I didn’t need to tick things off anymore and would re-download it should I need it.

      Premium unlocks insights based on your habits, a calendar overview and extra slots to add more than five tasks.

      For Anxiety & Depression: stoic.stoic. App

      Price: FREE, Premium from R800 annually

      This app is like a guided journal that’s less about gushing over your crush and more about healing. Includes breathing exercises, meditation, quotes and affirmations. It’s a plain, monotone app without any frills, so it feels like you have space to breathe. Each entry can also be guided with tons of prompts that promote deeper engagement with your psyche.

      Premium unlocks daily prompts, guided journalling, and all exercises unlocked. Premium + AI includes AI to analyse your entries and custom prompts based on your focuses.

      For Mindful Movement: DowndogDowndog Yoga App

      Price: FREE, Premium from R183 per month

      This is one of the few apps I’ve actually paid for. It’s my favourite yoga app and they’ve released partner apps for Pilates, HIIT and more. There’s always a flow to suit your needs: cardio flow with tons of chaturangas, strength flows that pair yoga with strength training bursts and flows for bedtime as well as meditation. There are traditional flows, too: Hatha, Yin, Nidra, Vinyasa and Ashtanga. A big, big plus: the music! I use the Alt Beats setting and love moving to a song that’s in my own playlist.

      Premium unlocks customisable workouts by focusing on different fitness areas like flexibility, glute or core strength or arm balances.

      READ MORE: “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”For Mindful Movement: Nike Run ClubNike Running Club App

      Price: FREE

      Yes, I see this specific app as a big one in the self-care apps category. As someone who runs for emotional release, the guided runs and the app’s overall approach to running are very welcome. I’ve been following the Get Started plan, which includes guided runs for every foray. It’s really nice having an encouraging coach in my ear who’s only goal is to help me enjoy running, no PBs, no technical obsessions, just loving being outside. And obvs, the Headspace runs are gold. Huge thanks to Nike for never asking us to pay for it and still having it be a well-looked-after app. Very cool.

      For Journalling: Day OneDay One Journal App

      Price: FREE; Premium from R53 per month

      I’m sure everyone’s heard of this app, much like NRC and Downdog. What I love? It’s interactive: add photos, journal from a location in the app (there’s a built-in map) and it allows you to journal from your laptop or phone (this feature is in the paid membership). What’s great is that each fresh entry has a prompt for reflection. Some examples: “What is a recent moment I want to remember?”; “How is today different from other days?”; “What is a belief I’ve questioned?”  

      Premium unlocks unlimited photos and videos, time-saving features, and journal customisations.

      For Brain Gains: purplepurple App

      Price: FREE

      I added a game because mindlessness is as important as mindfulness. Self-care is also about improving yourself, and purple, created by Belgian game developer Bart Bonte, is a mind-bending game that forces you to think laterally, diagonally, in a zig-zag and in every other way. I can’t say much else except it’s nothing like any other puzzle game you’ll play. Cognitive decline: beat it. (It turns out he’s made several other games: Yellow, Red, Black, Blue, Green and Pink.)

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. More

    • 63 Shares

      in health and weelbeing

      Women’s Wellness Starts With Sleep

      by

      Sleep is essential for women’s health, but certain obstacles often prevent them from getting the sleep they need. Hormonal fluctuations during menstruation, pregnancy, and menopause significantly impact sleep quality. For instance, restless leg syndrome and insomnia are common side effects of hormonal changes during the menstrual cycle.During pregnancy, especially in the third trimester, physical discomfort and frequent awakenings affect sleep quality. Menopause introduces challenges like hot flashes and night sweats, further disrupting sleep patterns.​Beyond biological factors, societal roles often burden women. Balancing work, family, and other responsibilities can lead to stress and reduced sleep quality. Studies indicate that women are more likely to report poor sleep quality and frequent awakenings than men.​READ MORE: This Chamomile Smoothie Will Make Falling Asleep Easier Than EverGood Sleep PracticesAddressing these challenges involves good sleep hygiene practices.Consistent Sleep Schedule: Getting to bed and waking up at the same time daily regulates the body’s internal clock.​

      Comfortable Sleep Environment: Investing in a supportive mattress and maintaining a cool, dark, and quiet bedroom can enhance sleep quality.​

      Limit Screen Time: Reducing exposure to screens before bedtime minimises blue light interference with melatonin production.​Dial•a•Bed recognises the importance of quality sleep for women’s health. Our range of mattresses and sleep accessories are designed to provide comfort and support needed for restorative rest. By understanding and addressing the unique sleep challenges women face, we aim to empower women to achieve better sleep and, consequently, better health.​READ MORE: 5 Beginner Yoga Poses To Help You Sleep BetterSleep Better with Dial a BedAt Dial a Bed, we believe that a great night’s sleep starts with the right mattress. Beyond offering a wide selection of premium mattresses, we provide essential sleep accessories like pillows, mattress toppers, and more to ensure you wake up refreshed and revitalised every morning. Shop in-store nationwide or shop online 24/7 at www.dialabed.co.za More

    • 113 Shares

      in health and weelbeing

      The Surprising Way Your Menstrual Cycle Affects Your Smile

      by

      There’s a lot of talk about the ups and downs of women’s menstrual cycle – cramps, mood swings, skin breakouts – but have you ever considered how your period might be affecting your smile? That’s right – those monthly hormonal fluctuations don’t just mess with your mood or skin; they can have a surprisingly big impact on your oral health too. Dr Ockert Bekker, Founder and Dental Surgeon at Bekker Dental & Aesthetics, breaks down how menstrual cycles affect oral health.The Connection Between Menstrual Cycles And Oral HealthThroughout the female menstrual cycle, levels of oestrogen and progesterone rise and fall. These hormones influence everything from your energy levels to your appetite, but they also affect the blood flow to your gums and how your body responds to plaque (the buildup on your teeth).During certain phases of your cycle, especially the days leading up to your period, you may notice:Gum Sensitivity: Your gums might feel tender, extra sensitive, or even bleed when you brush. That’s because increased hormone levels can cause your gums to become more inflamed.

      Gum Swelling: You might even see a bit of puffiness along your gum line. This is due to your body’s heightened inflammatory response during the luteal phase (after ovulation and before your period).

      Bad Breath: As if cramps weren’t enough, some women also report a not-so-fresh feeling in their mouths during their period. Changes in hormone levels can alter the bacterial balance in your mouth, which may contribute to less pleasant breath.READ MORE: How To Boost Your Fitness By Tailoring Your Exercise Routine To Your Menstrual CycleYour Mouth’s Monthly CycleHere’s a short summary of how your smile might change during your monthly cycle, per Dr Bekker: Menstruation (Days 1-5): Gums may feel sore or inflamed; bad breath more noticeable for some.

      Follicular Phase (Days 6-14): Things calm down – this is often when your gums feel their best.

      Ovulation (Around Day 14): Hormones peak – some women experience mild gum sensitivity.

      Luteal Phase (Days 15-28): Progesterone rises, leading to puffiness and/or bleeding gums in some cases.READ MORE: Yes, Poor Oral Health Is Strongly Linked To Serious Disease How To Support Your Oral HealthWhile you can’t pause your cycle, you can stay ahead of hormonal oral changes with a few smart habits:Stay Consistent with Oral Hygiene: Brush twice a day (be gentle if your gums are sore), floss daily, and rinse with an alcohol-free mouthwash. I can highly recommend Curaprox Perio Plus Mouthwash Balance. If floss isn’t for you, a water flosser might be a good solution. Waterpik Water Flosser is a favourite amongst our patients.

      Snack Smart: Sugary cravings during your period? Try healthier alternatives like fruit or nuts: they are less likely to feed bacteria in your mouth.

      Hydrate, Hydrate, Hydrate: Water helps flush bacteria and keeps your mouth from getting dry – a common cause of bad breath.

      Don’t Skip the Dentist: Let your dentist know if you notice a pattern of gum issues around your cycle; extra care can be recommended.

      See a Professional: If your gum issues are severe, consistent, or worsening with every cycle, it’s a good idea to book an appointment with your dentist or oral hygienist. Hormonal changes are normal, but they shouldn’t make smiling painful.The human body is beautifully complex, and your oral health is part of that picture. The more you understand how your menstrual cycle affects your smile, the better you can care for yourself all month long. So next time you notice your gums acting up, don’t panic. It might just be your hormones talking — and your body reminding you to show your smile some love.READ MORE: ‘Why Do I Have Smelly, White Chunks In My Mouth?’By Dr Ockert Bekker, Founder and Dental Surgeon at Bekker Dental & Aesthetics

      About Dr Bekker

      Founder and Dental Surgeon at Bekker Dental & Aesthetics

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

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

      Renowned for going the extra mile, Dr. Bekker and his extensive team create a welcoming environment where patient comfort is paramount. Whether enhancing smiles with aesthetic treatments or restoring function through complex procedures, they deliver results that are as beautiful as they are lasting. More

    • 163 Shares

      in health and weelbeing

      These Are The 7 Best Tips To Stay Super Healthy During Flu Season

      by

      Flu season typically peaks during the colder months when people spend more time indoors, making it easier for viruses to spread. To reduce your risk of getting sick, it’s important to strengthen your immune system and adopt protective habits. In response, vaccines are produced that enable us to fight off the prevalent viral strains. Aside from getting the flu shot, there are steps you can take to stay healthy during flu season and prevent yourself from getting sick.Get Some ExerciseA study reveals that people who exercise regularly are less likely to get sniffy. Exercise creates more of those virus-fighting white blood cells, so you’re prepared if you get infected, says Lerato Sikhosana, a senior virology registrar at the National Health Laboratory Service. As to the best exercise? Nothing too crazy – a 2023 study maintains that sticking to moderate physical activity over the long term is the best approach. Walking, aerobic exercises, cycling, running or swimming are all good options. Eat Phytochemical Foods“There’s limited evidence, but colourful fruit and vegetables are thought to have antioxidant and anti-inflammatory properties. These include peppers, broccoli and garlic,” says doctor Tamlyn McKeag. Try making a nutrient-rich soup – it’s nutritious comfort food. Other anti-inflammatory foods: citrus, ginger, honey, fatty fish and chicken soup. READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs InEat Your ChickenIf you’re low on protein, you’re also lowering your immune system. Some immune-boosting chemicals, like cytokines, need extra proteins to ward off viruses, says Sikhosana. Be sure to get your fill of chicken, eggs and chickpeas to stay strong.Get A MassageStudies show that getting a massage improves immunity by enhancing circulation of cells that kill viruses. Massages also lower the stress hormone cortisol, which has been shown to kill immune cells. The perfect excuse for a spa day. Can’t afford one? Try yoga, which tones as you stretch and twist. Or reflexology or DIY lymphatic drainage.READ MORE: Heads Up – Flu Season Has Already Begun. Here’s How To PrepareGet VaccinatedClicks pharmacist Waheed Abdurahman says vaccines are best when administered early – around March – to build your immunity – but is still effective now. “It’s also important to get your flu vaccination every year to get up-to-date protection against circulating strains,” he says. While some are sceptical about vaccines, the World Health Organisation endorses it. Get yours at Clicks – most medical aids cover it.Take A SupplementBoost your immunity with natural medicine like elderberry or African potato extract, and make sure your multivitamin has Vitamins C and D in them, so you’re less likely to get sick, says Abdurahman.READ MORE: The Exact Supplements Women Need To Be Taking, According To Studies More

    • 163 Shares

      in health and weelbeing

      What Is Oxidative Stress? Causes And How To Reduce It, According To Experts

      by

      When you think of stress, you might turn to the family drama that kept you from sleeping at night or an overwhelming, heart-racing panic about an anxiety-inducing work project. However, there could be another type of stress occurring in your body that you likely aren’t aware of, and it has some long-term health effects. Fortunately, there are ways to reduce it and keep your body healthy.Oxidative stress, also sometimes called oxidative damage, is an imbalance of free radicals and antioxidants in the body that can have a negative effect on your cells and tissues. As a result, this can increase your risk of chronic diseases, according to rheumatologist Richard Loeser. Those can include cancer, diabetes, arthritis, heart disease, Alzheimer’s and other inflammatory conditions.Meet the experts: Richard Loeser, MD, a rheumatologist and director of the Thurston Arthritis Research Center at the University of North Carolina at Chapel Hill. Trevor Cates is a naturopathic physician in Utah and the founder of The Spa Dr. skincare line. Thara Vayali is a naturopathic physician in Vancouver and the co-founder and Chief Medical Officer of the women’s wellness brand hey freya. Melinda Ring, MD, is the Director of the Osher Center for Integrative Health at Northwestern University.What Are Free Radicals?Free radicals are unstable oxygen molecules created from the body’s normal functions, like metabolising food, says naturopathic physician Thara Vayali. They can also come from environmental exposures, like spending too much time in the sun without skin protection, adds naturopathic physician Trevor Cates. Free radicals do their damage in your body when there aren’t enough antioxidants to keep them in check, explains Vayali.That might sound scary, but free radicals aren’t all bad – it’s the amount of them that determines the extent of the damage, says Loeser. A certain amount of free radicals are necessary to keep our bodies functioning normally, but it’s “when these become increased to excessive levels that oxidative stress occurs,” he says. That’s when you’re in danger of those chronic health issues.The concept of oxidative stress has been a topic in the health industry for decades, but current discussions in the news about preventing chronic disease make paying attention to oxidative stress more important than ever. Here’s what to know about oxidative stress, including how it occurs and how to fight it, according to experts.Why Oxidative Stress Can Be Damaging To The BodyIn a nutshell, free radicals are unstable molecules that are missing an electron. To get the right amount of electrons to be complete, they might take them from other complete molecules in your body. In the process, they damage those complete molecules.That’s why free radicals need antioxidants, which normally neutralise free radicals by providing an electron, says Vayali. The body needs both free radicals and antioxidants, but having too many free radicals creates oxidative stress, Dr. Loeser says.Oxidative stress occurs through:AgeingThe natural process of getting older (unfortunately) produces free radicals. Oxidative damage can also speed up the ageing process. The damage accumulates and can cause age-related disease earlier in life.DietThe body needs healthy, antioxidant-rich food, like colourful fruits, vegetables, nuts, seeds and spices, to maintain a healthy balance between free radicals and antioxidants, says Melinda Ring.READ MORE: What Is The 30 Plants Per Week Challenge?Environmental ExposuresChemicals and pollution can be found in our air, water, (ultraprocessed) food, alcohol, personal care products, and cleaning products, Cates says. After encountering these, your body will repair damage from the exposure – but it forms free radicals in the process, leading to oxidative stress, she says.Excessive UVSpending too much time exposed to UV rays without proper protection can cause skin damage from oxidative stress. That shows up as sunburn, premature ageing, hyperpigmentation and even skin cancer, says Cates.How Do You Know If You Have Oxidative StressUnfortunately, there’s no way to know for sure if you have oxidative stress because there are no specific symptoms, Dr. Loeser says. Some signs could include inflammation, aches, chronic pain and wrinkles, but having these symptoms doesn’t necessarily mean you have oxidative damage. And when someone develops a chronic condition like cancer, there’s no definitive way to prove that it was caused entirely by oxidative stress, Vayali adds. Still, there are ways to control oxidative stress in your body.How To Reduce Oxidative Stress1. Eat an antioxidant-rich diet.While your body naturally produces antioxidants, consuming additional antioxidants through your diet is “the best way” to combat oxidative stress with our current understanding of it, says Dr. Loeser.Any naturally colourful fruit, vegetable, or legume is likely a quality source of antioxidants, Cates says. She recommends consuming at least three to seven servings of colourful vegetables and one to two servings of colourful fruits, legumes and grains daily.Cates recommends adding these foods into your diet because they’re the most antioxidant-rich:Blueberries

      Black beans

      Wild salmon

      Pomegranate seeds

      Turmeric

      Walnuts

      Chia seeds

      FlaxseedsREAD MORE: How To Add More Vegetables To Your Diet, Even If You’re Busy2. Get enough sleep.Having a sufficient amount of rest, between seven and nine hours per night, can help repair the body, especially with oxidative stress, says Vayali. The brain’s glymphatic system, a “sanitation system that cleans up those free radicals,” only works when you’re sleeping, she says. So, make sure you’re getting those Zzz’s in – they don’t call it beauty sleep for nothing.READ MORE: Fall Asleep Faster With These 7 Hacks For Better Sleep3. Avoid environmental exposures as much as possible.Staying away from alcohol, ultraprocessed foods, environmental pollutants, and excessive UV will decrease chronic inflammation caused by excess free radicals, says Vayali. Tweaking your lifestyle to make healthier choices when possible – like avoiding time in direct sun and exposure to chemicals in cleaning products – can help maintain a healthy balance between antioxidants and free radicals, says Cates.Remember, oxidative stress is bound to occur in your body within the shuffle of everyday life, and some is okay. Just find little ways to minimise oxidative stress and keep excess free radicals in check to help your body do what it needs to do for you.This article by Kaitlyn Luckoff was originally published on Women’s Health US. More

    • 138 Shares

      in health and weelbeing

      The Exact Supplements Women Need To Be Taking, According To Studies

      by

      Superfood powders, protein shakes and functional mushrooms are on the menu, but what about your iron supp? Omegas? These simple supps are overlooked despite tons of evidence showing women lack these. Here, experts lay out the right supplements for women.Why Women Need Specific Supplements “For decades, the supplement industry has largely catered to a one-size-fits-all approach, ignoring the unique nutritional needs of women at every stage of life,” says Andy Moore, a research and development and quality control manager at Nutritional Performance Labs (NPL). “While a balanced diet remains the foundation of good health, it is rarely enough to meet the full spectrum of requirements that fluctuate due to hormonal changes, lifestyle shifts, and age-related challenges”. Women’s bodies go through constant changes, from hormonal fluctuations to shifts in bone density and metabolism. Enter: female-focused supplements, providing women with the support their bodies need to function optimally.The Key Supplements For WomenHormonal support“Women’s physiology differs significantly from men’s, yet many still rely on generic multivitamins or supplements designed primarily with male bodies in mind,” says Moore. A woman’s nutritional needs change with menstruation, pregnancy, menopause, and beyond. These are key supporters of hormonal health among women:IronA critical element for pre-menopausal women due to blood loss during heavy menstrual cycles. According to studies, as many as half of South African women are iron deficient, a health risk for pregnancy. A lack of iron also affects energy levels, causes frequent headaches and dries hair and skin.Vitamin D“Post-menopausal women often require more calcium and vitamin D to support bone density and reduce the risk of osteoporosis,” says Moore.Vitamin D deficiency is associated with infectious disease and despite a 15-minute sunbath being enough to re-fuel, South Africans are largely deficient. A 2019 meta-analysis revealed startling findings: vitamin D deficiencies were found in newborn babies and women. Another study noted that vitamin D deficiency was commonly related to obesity.  “Up to 50% of postmenopausal women have insufficient vitamin D levels, increasing their risk of fractures and osteoporosis,” says Moore.Omega-3Essential for good heart and brain function, omega-3 is also important for fertility among women. South African women, despite ample access to fish (a key source of O3), are largely deficient. It’s a concern for health professionals, since cardiovascular disease is the leading cause of death in SA after HIV/Aids. Omega-3 intake is part of a healthy prevention regimen against heart disease, which leads to hypertension, stroke and diabetes.Magnesium & B-vitaminsMuch-discussed, these are commonly associated with energy, muscle recovery, sleep and cognition. They also play a role in mood regulation and hormonal balance, says Moore.NPL Vita Women

      NPL’s Vita Women is a full-spectrum multivitamin and mineral complex for overall health and wellness.

      Gold Multivitamin Woman

      With cranberry and evening primrose oil for hormonal and antioxidant benefits.

      Centrum Woman

      A tailored blend of essential nutrients for women, including B vitamins, iron and vitamin C.

      Pre- and probiotics“A lesser-discussed but equally important factor in women’s health is gut health,” says Moore. “The digestive system influences everything from immune function to mental well-being, and poor gut health can contribute to chronic inflammation, bloating, and discomfort. Women are statistically more prone to digestive issues, including irritable bowel syndrome (IBS) and bloating, which can be exacerbated by stress and hormonal fluctuations.”Probiotics, prebiotics, and digestive enzymes offer targeted support for a healthier gut. While many take probiotics in the morning, research suggests they are most effective when taken at night, allowing beneficial bacteria to establish themselves without interference from food and stomach acid. Digestive enzymes, on the other hand, help the body break down food more efficiently, improving nutrient absorption and reducing bloating.Adaptogens“Adaptogens like ashwagandha, often included in women-focused supplements, help manage cortisol levels, reducing stress and fatigue,” says Moore.Antioxidants“Antioxidants such as grape seed extract support cognitive function and circulation,” explains Moore. “While collagen and biotin contribute to healthier hair, skin, and nails – areas where women frequently seek improvement.”Meet the expertAndy Moore

      Andy Moore holds an MSc in Dietetics and is currently the Research & Development and Quality Control Manager at NPL. She spearheads new product development for FMCG and pharmaceutical brands within the NPL group, including CAMs, sports supplements, and vitamins. Andy’s role involves sourcing ingredients, developing product concepts, and overseeing packaging in collaboration with the Creative Director. She ensures compliance with food safety and pharmaceutical regulations (SAHPRA) and supports strategic product launches with technical insights. Passionate about wellness and nutrition, Andy’s extensive experience in R&D, commercial strategy, formulation development, and QA management drives her commitment to improving consumer health and wellbeing. Her past roles include key positions at Glowing Sky Distributors, Powdermix Technologies, and USN SA – Ultimate Sports Nutrition. More