health and weelbeing

Subterms

    More stories

    • 138 Shares

      in health and weelbeing

      Empower Your Journey: Unveiling The Secret To Strong Bones With MenaCal.7™

      by

      As life’s adventures unfold, strong bones become the foundation that supports our dreams and ambitions. Introducing MenaCal.7™, your support in nurturing bone health, empowering women to take charge of their vitality from the earliest years. Let’s delve into why investing in bone health is a lifelong gift we owe to ourselves.

      Early Years: Building a Foundation for Life

      MenaCal.7™ isn’t just a supplement; it’s an investment in lifelong wellness. By fortifying bone structure from an early age, it establishes a robust foundation for an active lifestyle. As the years unfold, this investment translates into graceful ageing, empowering women to embrace life’s every phase with unwavering confidence.MenaCal.7™ understands this pivotal phase, offering a unique blend of calcium, Vitamin D3, and the secret ingredient – Vitamin K2 (MK-7). Together, they provide optimal bone development and calcium absorption, providing a solid foundation for an active life ahead.

      READ MORE: What To Eat Before A Morning Workout, According To Nutritionists

      A Lifelong Partner

      The journey of womanhood is diverse and dynamic, and so is the support MenaCal.7™ provides. Whether you’re embracing motherhood, pursuing a career, or relishing your golden years, strong bones are your steadfast companions. They enable you to dance, run, and embrace every moment with confidence and grace.MenaCal.7™ isn’t just about bone health; it’s about embracing life’s chapters with strength and resilience. As women, our bones weave stories of perseverance and achievement. With MenaCal.7™ as your wellness partner, you’re not just investing in bone health – you’re investing in a lifetime of vitality. Empower your journey, starting today, and unlock the secret to strong, resilient bones that support your unique path through womanhood. More

    • 138 Shares

      in health and weelbeing

      Anthropologist, Poet And Author Lebohang Masango On Exploring Paths Less Travelled

      by

      Despite her mother being anxious about what career prospects this rare path would open for her, Lebohang allowed passion to trump fear. “I’ve always been a person who follows my heart. Anthropology was something I enjoyed and could spend hours doing and thinking about. So, I asked mom to just trust me,” she shares. 

      Lebohang studied anthropology at a time when there was a big shift towards nurturing a new breed of anthropologists whose work wouldn’t only live in academic journals and textbooks. “Because anthropology involves studying people, we want to create work that will be seen and tangibly change people’s lives,” she enthuses. 

      READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On Life

      Through the many worldviews that anthropology afforded her, Lebohang has gone on to craft a bold career that challenges the order of things and makes space for fresh perspectives — even the unpopular ones. 

      BREAKTHROUGH

      Her biggest breakthrough to date, she says, was a campaign where Standard Bank gave a few influencers a small budget and asked them what leap of faith they would take if money wasn’t a biggie. The year was 2016, and Lebohang had been feeling incredibly overwhelmed with putting together her master’s dissertation. “I remembered how much joy reading brought me as a child and toyed with writing for children because my brain was desperate for something new,” she says. At the time, poetry, her master’s dissertation and adulting had left her wallowing in frustration, she adds. “Writing for children is more difficult than writing for adults but it was a challenge that I thoroughly enjoyed,” she says. 

      A series of creatively planned events led to Lebohang self-publishing the award-winning Mpumi’s Magic Beads in 2017, followed by The Great Cake Contest a year later. In the same way that her socio-political beliefs were layered in the storyline of Mpumi’s Magic Beads – and influenced by her Honours research on primary school policies on hair and the effect it has on young girls – Lebohang’s new adult novel is centred around her 2019 Master’s thesis on adult women’s choice to enter into consensual relationships with men of a particular financial and social standing. 

      READ MORE: Actress Shannon Esra On Learning To Trust Her Intuition

      EXPLORING UNPOPULAR NARRATIVES

      Lebohang has read 2000+ books to date, a habit she’s grateful for but is also quick to admit that, “I have slowed down on reading in my adult years because, well…Adulthood! [chuckles]”. Currently a social anthropology PhD candidate at the University of Pretoria, Lebohang wanted her debut novel The Soft Life: Love, choice and modern dating to explore a new narrative. “Academia tends to problematise romantic relationships, especially around young Black women and men. I’m coming from a perspective of ‘what else is there to talk about when we remove illness, stigma and an overbearing focus on violence?’ I believe that the book has done what I was taught in anthropology – to make sure that my work lives beyond the very rigid walls of academia,” she explains.  

      The never-before-explored themes in The Soft Life have already earned some disapproval — even from her own mother. However, she’s willing to take it all in her stride because she believes it’s important to always make room for new perspectives. “Being on the opposite side of people’s moral stances has been hard but receiving feedback from people who totally get the book has been affirming,” she says. Now that Lebohang proved her resilience through an emotionally taxing process of writing an entire novel, what’s next on the cards for her? “I’m working hard to submit my PhD dissertation, all 80 000 words — that’s a very big thing that I need to accomplish.” 

      READ MORE: Exactly How To Be More Confident When Networking, According To Women In Business

      BEST DOWNTIME

      “Taking walks, sleeping, reading, spending time with my partner, listening to jazz and watching trashy reality TV shows. My anthropologist brain’s always trying to search for the meaning being created through these reality TV show moments. I think they’re incredibly valuable!” More

    • 150 Shares

      in health and weelbeing

      Why Am I Bleeding During Sex? Gynaecologists Explain Common Reasons And Treatments

      by

      So you just had a nice romp in the sack and now, you’re dutifully peeing to avoid a UTI. (Great job, by the way.) But as you’re wiping, you see blood. What does that mean?

      Before you panic and text all of your friends for help, take a few deep breaths. Bleeding during or after sex, while jarring in the moment, isn’t necessarily a cause for concern, especially if there isn’t a ton of blood.

      “It’s not an uncommon thing that we [as doctors] hear about,” says Dr Lyndsey Harper, a board-certified ob-gyn and founder of sexual wellness app Rosy. “And the reason for that is because it can happen in so many different scenarios.”

      In many cases, bleeding during or after sex could be due to menstruation, or a microtear in the vagina. And the good news is, even if there’s a more serious reason (like a larger tear, or an STI), it’s likely treatable. Still, you’ll want to schedule a visit to your gynaecologist if the bleeding is heavy, bright red, or accompanied by pain—and, most importantly, if it happens more than twice in a brief window of time, says Dr Harper.

      Meet the Experts:

      Want to learn more? No need to crowdsource from your group chat: Women’s Health rounded up all the info you need about the common causes of bleeding during or after sex, including how to treat it and when to check in with your doc about it.

      What are some common reasons for bleeding after sex?

      There are many reasons you might experience bleeding during or after sex, so it’s always a good idea to talk to a doctor if you’re concerned. But here are some of the most common explanations, per ob-gyns.

      1. You’re on (or you just finished) your period.

      This is one of the most common reasons—and also one of the least worrisome, says Dr Harper.

      If your period recently ended, or it’s about to begin, you might see blood that’s slightly darker and browner in colour. “You can’t count on this a hundred percent of the time, but most of the time, if [the bleeding] is related to your period, the blood is going to be a dark brown,” she explains.

      2. You tore your hymen.

      You might have heard the myth that your hymen “breaks” after your first time having sex. The truth: It’s a little less one-size-fits-all than that. While many people do have a hymen, or tissue around their vagina, it doesn’t necessarily tear the first time you have intercourse, says Dr Harper. Sometimes, it can tear at an earlier age, due to tampon usage or certain kinds of exercise. And sometimes, a person can even have penetrative sex several times before their hymen tears, Dr Harper explains.

      If this happens to you, you’ll notice a distinct bright red colour. You’ll also probably feel a very brief, “sharp” moment of discomfort that’s more shocking than it is painful, says Dr. Harper.

      3. You’re experiencing vaginal dryness.

      There are many factors that can cause vaginal dryness, including birth control, breastfeeding, or menopause. “Vaginal dryness can lead to thinning of the vaginal wall and increased friction during intercourse. That can create little tears, which can bleed,” says Dr Harper.

      The words “vaginal tearing” might make you wince, but this is another very common cause of postcoital bleeding. Your best bet: Loading up on lube in preparation for sex, says Dr Brandye Wilson-Manigat, a board-certified ob-gyn and sex coach. She recommends adding a high-quality water-based or silicone-based lubricant into your sexual routine.

      If you’re going through menopause and having a persistent issue with bleeding, though, Dr Harper suggests setting up an appointment with your gynaecologist, who might recommend a hormone replacement. “Lack of oestrogen during menopause can lead to lots of other issues in addition to vaginal bleeding, so it’s always worth a discussion with your healthcare provider,” she explains.

      4. You just had sex that was a bit rougher than usual.

      Another reason you might have some vaginal tearing? Rough sex, or a larger-than-usual penis or strap-on, explains Dr Wilson-Mangiat. Slight tearing could be more likely if you haven’t had sex or been penetrated at all recently, adds Dr Nicole Williams, an ob-gyn at the Gynecology Institute of Chicago. “If it’s been a while since you’ve had sex, the tender skin around the vagina may have a microtear and cause some spotting,” says Dr Williams.

      In many instances, these tears are small and can heal on their own, assures Dr Harper. If you’re spotting slightly or the bleeding stops, it might just be a sign to tread more carefully (and with more lube) next time. But if the bleeding is heavy and insistent, you may have a larger tear that requires medical treatment.

      “You might notice [a bit of blood] on your toilet paper and think, ‘Oh, let me keep on eye on this.’ But if it’s a large tear, you’re going to be bleeding heavily, it’s going to be bright red blood and you’re going to need attention to make it stop,” she explains.

      5. You have a skin condition that makes you susceptible to tearing or bleeding.

      In some cases, the light bleeding could be a result of a skin condition that caused tearing. For example, a medical skin condition called lichen sclerosus, which can contribute to irritation and itching of the vulva in the prepubescent stage and after menopause, is also a source of tearing or bleeding after sex, Dr Wilson-Manigat explains.

      6. You have cervical polyps.

      Cervical polyps are one of the more common reasons for bleeding during sex that Dr Wilson-Manigat has seen in her practice. “These are benign growths on the cervix that are similar to a skin tag you would see on another area of your body,” she says. “But the difference between a skin tag and a polyp is that polyps can bleed very easily with light touch, which is why you may have bleeding from them during sexual activity.”

      Most of the time, they can be found during your routine pelvic exam and pap smear. Dr Harper stresses that they aren’t cancerous, but should still be addressed by a gynaecologist, so set up an appointment with your doc if you think you might be prone to polyps.

      7. You’re pregnant.

      Before you’ve even taken a test, light bleeding could be your first clue that you’re pregnant. One of the initial signs of early pregnancy can be vaginal bleeding, also known as implantation bleeding, which can occur right after sex, says Dr Alexandra Bausic, a board-certified gynaecologist and sex educator at Let’s Talk Sex. The cause of bleeding is the implantation of the embryo inside your uterus, so it may show up at any time, unrelated to penetration, Dr Bausic notes.

      If you think there’s a chance you could be pregnant and you’re noticing bleeding during sex or in general, take a test and then give your gyno a call. And if you’re further along in your pregnancy, bleeding during or after sex isn’t a totally abnormal occurrence—but you should also let your doctor know, just so they can make sure everything’s okay, Dr Harper suggests.

      “There are causes for bleeding during pregnancy that are not a big deal and then there are causes for bleeding during pregnancy that are a really big deal,” she says. “If the placenta is over the cervix, if you’re going into pre-term labour… There are a lot of things we want to rule out before we say, ‘eh, not a big deal.’”

      8. You have cervicitis.

      Another one of the more common explanations for bleeding during or after sex is cervicitis. While the word may sound scary, what’s basically happening is an inflammation of the cervix, says Williams.

      In some cases, a common infection such as bacterial vaginosis (BV) or an allergic reaction to latex condoms or certain feminine hygiene products causes inflammation in the cervix, according to the Mayo Clinic. But cervicitis can be easily treated with a topical antibiotic, Dr. Williams says.

      9. You have an STI.

      If you’ve been experiencing other symptoms down there—including difficulty peeing, discharge that smells more odorous than usual, or discharge that appears to be green or yellow in colour—you might have an STI, says Harper. “Gonorrhea and chlamydia can infect the cervix and make it fragile, so irritation to the cervix can make it bleed more readily,” she explains.

      Luckily, gonorrhoea and chlamydia are both treatable—just set up an appointment with your doctor, who can run some tests and help you get treatment. In more rare cases, an HPV infection could be causing some type of cervical pre-cancer, but don’t panic: Your doctor will flag any abnormalities with your pap smear first.

      10. You have a yeast infection.

      A sexually transmitted infection may not always be the cause—yeast infections can also be to blame for vaginal bleeding, says Dr Alyssa Dweck, an ob-gyn and author of The Complete A To Z For Your V. When you have a yeast infection, your vagina becomes sensitive, swollen and inflamed, which can lead to bleeding when you wipe, have sex, or itch the area, Dr. Harper adds.

      Chances are, if you have a yeast infection, other symptoms—namely, painful vaginal itching and clumpy, adherent discharge—will present themselves first, explains Dr. Harper.

      11. You have cervical cancer.

      Unfortunately, there is a worst-case possibility: “Pre-cancerous and cancerous cells of the cervix can definitely cause bleeding and that is obviously very worrisome,” says Dr Harper. What’s also concerning is that, oftentimes, cervical cancer—especially in its early stages—presents very few symptoms. This is why she always recommends seeing a doctor if the bleeding starts happening semi-frequently, even if just to rule it out.

      With cervical cancer, “you can have spotting with intercourse, but you can also have some random spotting, too,” Dr Harper explains. “And it’s bright red, not like menstrual spotting. Whenever people are having bright red bleeding outside of their cycle, they want to be evaluated.”

      So I should really see a doc if I bleed during or after sex?

      Definitely, if it’s a recurring thing. Here’s Dr Williams’ rule of thumb: “If you have a single episode of bleeding after sex, especially if you’re just finishing your period or have started a new hormonal birth control, it may not be anything to be concerned about. However, if it happens more than once, it’s best to just make a quick visit to the gyno and have yourself checked out.”

      After you’ve made your doctor appointment, come prepared with as much information as possible to help ID your condition. First, always pay attention to the colour of the blood. “Darker blood is usually older blood and is not as concerning as if it were very bright red,” Dr Williams says. Also, take note if the blood is accompanied by pelvic pain and discomfort. Or, if your vaginal discharge has a different texture or smell, advises Dr Bausic.

      In terms of treatment, rest assured that many of these conditions are treatable once your doctor is able to diagnose you with the infection or skin condition. One way to rule out infections before you’re even in the doctor’s office is by making sure that pregnancy or any kind of potentially irritating external products aren’t causing the bleeding, Dweck says.

      For many one-time occurrences of bleeding during sex, using lube the next time around can do the trick. But if that’s not helping, it’s best to look further into what could be causing the bleeding. It’s true that sex can be messy—and while talking about bodily fluids and blood can sometimes be uncomfortable, your gyno is trained to help you. That way, you can make sure sex gets back to what it should be: fun!

      This article was first published in womenshealthmag.com More

    • 163 Shares

      in health and weelbeing

      Is ‘Girl Dinner’ Really Healthy? Experts Weigh In On The Viral TikTok Trend

      by

      Content warning: discussion of eating disorders.

      When Olivia Maher, a 28-year-old content creator from Los Angeles, first shared her “girl dinner” video on TikTok, she just wanted to see if other people, like her, had ever proudly cobbled together a meal from leftover bits. “I just thought, ‘I can’t be the only person who does this,’” she told WH.

      In the video, Olivia shows off a dinner comprised of bread, butter, grapes, cheese, gherkins and wine. “I call this ‘girl dinner,’” she narrates. The newly coined phrase now accounts over 700 million views on TikTok. Most of which depict other women’s versions of their own charcuterie board-adjacent snacks-turned-meals. Plus, a popularized sound effect by creator Karma Carr with over 250,000 posts linked to it

      The term “girl dinner” has gone viral, but it’s not exactly a full meal, nor is it just for the girlies. (Ahem, women.)

      A lot of people have questions about what “girl dinner” means and whether it’s healthy. So, Women’s Health spoke to Olivia and several experts about the intentions, health benefits and risks behind the latest trend.

      Meet the experts: Jessica Saunders, PhD, is an assistant professor of psychology at Ramapo College of New Jersey, specializing in body image, eating disorders and gender. Rebecca Ditkoff, RD, is a registered dietitian and founder of Nutrition by RD. Dr. Silvi Rajaogopal, MD, is an assistant professor of medicine at Johns Hopkins Medicine.

      What is ‘girl dinner,’ really?

      Olivia describes the activity as a “once-a-week kind of thing.”

      The meal in her video was comprised of items she had on hand at the time. This is an integral component of the “girl dinner” phenomenon: You don’t have to cook anything. Instead, you eat a random collection of foods in your pantry or fridge until you are full.

      It might be a slice of burrata from mid-week restaurant leftovers, some cantaloupe from breakfast and an artichoke washed down with some Cheerios. It’s glorified snack time.

      At its best, girl dinner is a meal that relies on intuitive eating and redefines the idea that healthy habits need to look pretty.

      “I just get to enjoy exactly what I want and the bits of everything I want to have,” Olivia says. “I’m just left feeling satisfied and giddy at the experience.”

      The TikTok trendsetter also views her “girl dinner” as a more cost-effective quick meal when compared to ordering takeout or heading to the store.

      “I don’t want to cook something. I don’t want to go grocery shopping,” she says. “[I think] like, ‘What do I have around the house that I need to get rid of?’ I’m not throwing out food [as much] this way.”

      Other TikTok users hopped on the trend, showing off their unconventional meals.

      Most videos posted with the “girl dinner” hashtag show women enjoying their own version of Olivia’s “meal”—ranging from nachos to leftover Chipotle with peanut butter and carrots.

      One TikTok user connected the phenomenon to the division of labour in heterosexual couples, connecting the trend’s reliance on “ingredient only” meals to the societal expectations that women in hetero relationships bear the weight of domestic work. Enjoying a “girl dinner” can free them from cooking for their (usually male) partner.

      The phrase has also quickly taken on a meaning beyond Olivia’s original intentions and turned into a punchline on the Internet.

      One popular video describes “girl dinner” as simply going to sleep. Even Popeyes temporarily changed its sides offering to “girl dinner,” per CNN.

      But is it actually healthy?

      Well, it depends on how you approach the trend. Olivia’s original video showed a relatively good-for-you melange of snacks. But unsurprisingly, an unplanned meal of random ingredients might not be the epitome of a healthy diet, some experts caution.

      The positives

      “[Olivia’s video] had positive aspects to it and it was a pretty big spread. There were multiple food groups represented,” says Dr. Jessica Saunders, an assistant professor of psychology at Ramapo College of New Jersey, where she specializes in body image, eating disorders and gender. It seemed like Olivia was using her dinner “to illustrate her freedoms around food and how she perceives food and takes care of herself on her own,” Saunders adds.

      The audience it’s reaching

      However, the trending “girl dinner” has presented in ways that aren’t always healthy. For one, sharing examples of food and joking about inadequate meals can be problematic for some viewers, according to Dr. Sanders.

      “The target audience for much of TikTok are adolescent girls who might not understand what normal, intuitive eating is and might think, ‘This is what I’m supposed to eat for dinner,’” she says. She also noted that some of the “girl dinner” meals she’s seen online are too small.

      “If you’re engaging in that kind of eating as a way to restrict your calories, or eat in a certain way to [show it off on TikTok] but not necessarily listening to your body and what your body needs, then it wouldn’t be helpful, it would be really detrimental,” Dr. Saunders explains. “It puts you at risk for more restrictive eating.” Saunders and other experts for the piece also noted that many trending girl dinners don’t have enough nutritional value, so they’re not the most fulfilling meals, either.

      Similarly, Rebecca Ditkoff, a registered dietitian and founder of Nutrition by RD, warns that the “comparison of plates” aspect of the trend could be dangerous if people start to use it as an example for their diets. She also finds the phrase “girl dinner” itself slightly problematic in its emphasis on gender. “The term of ‘girl dinner’ [seems] very rooted in how girls should be eating less,” she says.

      It’s all in the research

      There is already existing research about how social media puts young girls at potential risk for developing, or exacerbating, eating disorders. In 2022, a study by the Center For Countering Digital Hate found that the app’s algorithm will feed adolescent women harmful eating disorder content within minutes of joining the app.

      A trend that promotes sharing what you eat could also be harmful for those in eating disorder recovery, according to research.

      How do I have a healthy girl dinner?

      Having a plan is essential for a fulfilling diet, according to Dr. Silvi Rajaogopal, an assistant professor of medicine at Johns Hopkins Medicine. But obviously, meal prep is at odds with the phenomenon of girl dinner, which is appealing because it removes the hurdles of preparation, cooking and washing dishes. So, ultimately, experts say it isn’t the healthiest choice.

      “If the foods you have at your disposal are whole foods and less processed things, you can put together a decent meal [with the girl dinner method],” she says.

      “However, if you leave the meal up to chance and haven’t put intention behind the ingredients themselves for their nutrition profile, you may end up consuming actually far more calories, with far less nutritional value.”

      Nourishing your body is worth the extra time, says Dr. Rajagopal.“We have busy lives, if we don’t prioritize and plan, we’re left to [eat] whatever is in front of us,” she says. “We should respect ourselves from a health perspective and [eat what] actually fuels our bodies as women.”

      You can’t magically nourish yourself. You have to actively think about how to create a healthy meal.”It doesn’t work that way. It takes work for everyone,” Dr. Rajagopal explains.

      But, if you prefer the girl-dinner lifestyle, Dr. Rajagopal recommends whole ingredients that aren’t processed, so your “quick” meal still gives you adequate nutrients and sustenance.

      A good spread includes a protein, fat and carbohydrate and falls into at least four or five of the main food groups: grains, protein, dairy, fruits and vegetables and fats, says Ditkoff. Make sure your meal takes up the surface of a 10-inch plate.

      Turkey slices

      Grapes

      Cashews

      Crackers or chips

      A “fun food” like gummies or a fun size Snickers bar.

      Save your ‘girl dinner’ for special occasions.

      Olivia is aware of the criticism. She says having a “girl dinner” is more of an individual experience, rather than an example for everyone.

      “[When people post small ‘girl dinner’ meals] we don’t know what they ate earlier in the day, maybe they had a really huge late lunch and they just needed to have a little something in the evening to get them to complete their day,” she says.

      Her intention was never for it to fuel the flame of diet culture, or turn into an “eating disorder repackaged.”

      “I think [girl dinner] should be seen more as a celebration of food and eating and living the way that you want to and the best way possible,” Olivia say

      This article was originally published by Olivia Evans on www.womenshealthmag.com  More

    • 138 Shares

      in health and weelbeing

      4 Reasons Why You’ve Suddenly Developed Dark Spots Under Your Arms

      by

      Finding dark spots under your arms can be a bit alarming, like finding your first grey hair. They’re a different colour and often feel alarming, just because you’re not used to your skin being a different colour. It’s important to note that skin discolouration is normal and doesn’t detract from your beauty.

      If, however, you’d love for it to revert to its former glory, your armpits could be darker than they should be for at least four different reasons.

      READ MORE: 27 Amazing Autumn/Winter Fragrances Everyone Will Be Wearing This Year

      1. Shaving

      When you shave, you cut your hair off at, or just below, the surface of the skin. If the hair is darker than your skin colour, your skin can appear to have a dark stain, but it’s really just subsurface hair. Instead of shaving, try waxing — it gets rid of hair from a deeper level. Frequent hair removal can also trigger hyperpigmentation (velvety, dark patches) in dark-skinned women, so laser hair removal may be a solution to consider instead. Moisturise your pits often to soothe irritation from shaving and waxing and exfoliate the skin often.

      Sugar Co Sugaring Waxing Kit

      Sugar Co’s all-natural, chemical-free sugaring kit can be used at home.

      Be.Organical Out-Grown After Wax Applicator

      This plant-based oil soothes the skin and can help to reduce bumps and ingrown hairs.

      2. Build-up of dead skin cells

      Dark spots under your arms can be the result of dead skin cells that are trapped in the microscopic “hills and valleys” on your skin. Try exfoliating at least once a week with a product that contains lactic acid. In skincare, lactic acid increases cell turnover and helps eliminate dead skin cells, making it a great exfoliant.

      READ MORE: Skin And Workouts: 6 Gross Things That Happen To Your Skin While Exercising

      3. Antiperspirant and deodorant usage

      In theory, some ingredients in these products (perhaps fragrance) could inflame your skin and cause discolouration. Dark-skinned women are at most risk of this form of hyperpigmentation, which can also be triggered by friction from your arm motion. Look for deodorants that are fragrance-free or contain Pro-Vitamin B5 to reduce inflammation.

      READ MORE: Why Are Body Oils So Good For Your Skin?

      4. Acanthosis nigricans

      This medical condition causes light-brown to black markings on the neck, under the arms or in the groin. It can be related to insulin production or to a glandular disorder and it typically occurs in people who are overweight — if this applies to you, see a doctor and try to limit sugar and simple carbs to control insulin production. It can also be caused by hormones, be triggered by medication or be a condition you inherit. You can lighten your underarms with a retinol cream or one that contains alpha-hydroxy acids or salicylic acid.

      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

    • 150 Shares

      in health and weelbeing

      Here’s Why Burnout Among Women Is A Bigger Issue Than You’d Think

      by

      Burnout is incredibly common and even more so the further along the year goes. And women bear the brunt of burnout rates, according to studies. The issue is larger than you’d think and affects women differently than it does men. That’s because women shoulder responsibilities at home and at work, taking on roles that can be emotionally and physically draining.

      What is burnout?

      Burnout is a state of emotional, physical and mental exhaustion resulting from prolonged stress. Globally, just over 42% of women report being burned out. Women are delivering performance and business results but at a great personal toll.

      How burnout manifests among women

      International studies have shown that women in senior management roles do more to help their employees navigate work-life challenges relative to their male peers. Women spend more time helping manage workloads and are 60% more likely to be focusing on emotional support. This is important, as it helps employees feel good about themselves. But employees have reported that when they receive additional support, they are happier in their job and less likely to move.

      Women take on work at home, too

      One in three women and 60% of mothers with young children spend five or more hours a day on housework, homework and caregiving. Five hours a day is equivalent to a half-time job.

      “Burnout arises when individuals cannot access enough recovery between stressors,” explains Kerry Rudman from Brain Harmonics, a Neurofeedback organisation specialising in retraining brains.

      “We see this particularly with employed parents who face a higher number of and longer exposure to stressors from the multiple roles they play. This is compared with non-parents. And they have less ability to access periods of recovery as a result. Employed parents report several stressors. In particular, a lack of work-life balance, increased responsibilities at both work and home, greater concern for safety at work and for their kids at school, a loss of social support and isolation.”

      In collective studies conducted around the world, employed parents have reported the following in comparison to non-parents.

      Women are worn-out after work

      The compounded pressure of working while parenting, including remote schooling and working, has left many with feelings of apathy and fatigue. They feel that they are failing to live up to their own expectations across their multiple social roles. There are also indications that parents are not finding support or help from their employees.

      “Of the parents who report burnout – 90% believe their management considers productivity to be more important than mental health,” says Rudman. “Because of this, a lot of people will never discuss any issues that they are experiencing with their management or co-workers. People don’t want to be seen as incompetent or be at risk of being replaced. There is an assumption that people should be glad that they have a job right now and everyone just needs to do the extra work demanded of them as they could easily be replaced.”

      Employed parents report a range of stressors that have deteriorated their mental health. The level of household responsibilities is a particular problem. “In a survey conducted by Brain Harmonics, parents experiencing symptoms of burnout are more often responsible for all household duties. That’s compared with parents not experiencing symptoms of burnout (57 percent versus 41 percent),” says Rudman.

      In fact, the majority of parents responsible for all household duties report symptoms of burnout. These responsibilities, including caring for older adult family members in addition to children, most often fall to women. They have also been more likely to cut back on paid work during the COVID-19 pandemic in order to provide childcare. For these women, reduced paid time at work could also exacerbate the symptoms of burnout, if their responsibilities at work do not also decrease.

      Moms are worried about their kids

      Four in five employed parents say that they feel concerned about their child’s mental health. And more than one-third rate this concern as extreme.

      In a McKinsey and Co survey, parents are more likely than non-parents to report missing days of work because of burnout. They are also more likely to use leaves of absence and supported employment.

      Employed parents are more likely than non-parents to see themselves staying at their employer in two years’ time. But burnout correlates to employed parents’ likelihood of not recommending their place of work to others.

      “What’s more, stress and burnout, are the main reasons that cause people to consider leaving their jobs,” says Rudman.

      Alleviating the symptoms of burnout

      If you think you’re burnt out, or heading in that direction, therapy is a powerful tool. It’s a way to verbalise and let go of stressors while creating lasting, sustainable habits that can support a well-rounded lifestyle. Neurofeedback is another option: a non-invasive tool that can improve mental health and the feelings of physical burnout. It measures brain waves and provides a feedback signal to the brain so that new, healthier neuropathways are formed. For more information about neurofeedback training, check out Brain Harmonics.

      As with anything, burnout is a condition that needs to be treated with expertise. Chat with your doctor and a therapist to get the help you need. More

    • 138 Shares

      in health and weelbeing

      Possible And Sometimes Surprising Reasons You May Have A Sore Throat

      by

      A sore throat can be a real nuisance, causing discomfort and making it difficult to eat, talk or swallow8. While we often associate sore throats with common colds or the flu, there are several surprising reasons you might experience this irritating symptom.

      Cepacol®, known for its sore throat lozenges and hot medication, explores some unexpected culprits behind sore throats and provides effective remedies to help you find relief.

      READ MORE: Here’s Why There’s More Air Pollution In Winter – And How To Solve It

      Possible causes

      Allergies

      Did you know that allergies can cause a sore throat? Allergies can result in postnasal drip, where excessive mucus flows down the back of the nasal passage into the throat. This can cause a persistent and uncomfortable sore throat1a.

      Mouth Breathing

      Breathing through your mouth instead of your nose can result in a dry and sore throat. It can be caused by nasal congestion, excess mucus or habits like sleeping with your mouth open1b.

      Acid Reflux

      Gastroesophageal reflux disease (GERD) or acid reflux can irritate the throat and cause a sore throat7. Stomach acid travels back up into the oesophagus, irritating its lining. This irritation can lead to a sore throat7.

      Dry Air

      Dry air, especially during the winter months or in arid climates, can strip the throat of moisture and lead to a sore throat.

      Tonsil Stones

      Tonsil stones are small lumps of hardened material that can develop in the tonsils. They can cause an irritable cough, earache or a sore throat3.

      Respiratory Infections

      While colds and flu viruses are commonly associated with sore throats, bacterial infections such as group A strep, which causes strep throat, can also cause this symptom4.

      How the Cepacol® Cough & Cold Range Can Provide Relief

      In addition to Cepacol® Throat Lozenges with four flavours (Regular, Honey & Lemon, Menthol, Blackcurrant)5, the Cepacol® Cough & Cold range now includes the addition of the new Cepacol® Throat Spray which contains a combination of ivy leaf, pelargonium, and menthol. It provides temporary pain and discomfort relief.6

      Cepacol® understands the daily needs of individuals experiencing a sore throat, so, if you’re dealing with a sore throat, there’s a Cepacol® for that!

      READ MORE: 8 Sneaky Ways To Get More Movement In Your Day

      Cepacol® Has You Covered: Power Up with Our Amazing Giveaway!

      Cepacol® has always been your trusted companion for providing soothing relief for colds and flu symptoms. But this winter, we’re taking it a step further!

      In addition to helping you combat symptoms of seasonal viruses, Cepacol® is here to ensure your backup power needs are covered with our exciting giveaway.

      With its incredible power capacity, the Romoss Thunder 300W 231Wh Portable Power Station will keep your small electronic devices and appliances charged during blackouts. The power station also has two USB ports and a 60W PD port, which allows you to charge your phone, tablet, camera, or notebook quickly.

      We’re giving away a Romoss Thunder Portable Power station valued at R4 500!

      So, whether you’re fighting off the winter sniffles or battling through power outages, Cepacol® has got you covered for both your health and power needs. Keep watching our social media channels for the competition details. *T’s & C’s apply

      Cepacol®’s new range of products is now available at leading pharmacies and retailers nationwide. For more information, visit www.cepacol.co.za and join the conversation on Facebook.

      2023051910280964

      References: 

      Medical News Today. What cause a chronic sore throat. Available from: https://www.medicalnewstoday.com/articles/sore-throat-at-night#cancer. Last accessed May 2023. 

      Maple. Why does my throat hurt every winter? Available from:  https://www.getmaple.ca/blog/2022/12/02/why-does-my-throat-hurt-every-winter/. Last accessed May 2023. 

      Health Direct. Tonsil stones. Available from: https://www.healthdirect.gov.au/tonsil-stones. Last accessed May 2023. 

      Centres for Disease Control and Prevention. Sore throat. Available from: https://www.cdc.gov/antibiotic-use/sore-throat.html. Last accessed May 2023.

      CEPACOL® Throat Lozenges approved professional information, February 2022. 

      CEPACOL® Throat Spray approved professional information, February 2022. 

      Medical News Today. Sore throat and acid reflux: What is the link? Available from: https://www.medicalnewstoday.com/articles/315066#_noHeaderPrefixedContent. Last accessed June 2023.

      Medical News Today. How to deal with a sore throat. Available from: https://www.medicalnewstoday.com/articles/311449. Last accessed June 2023. More

    • 150 Shares

      in health and weelbeing

      Healthy Women Swear This “Rule” Is the Best-Kept Secret for Optimal Nutrition

      by

      If there’s one thing we’ve learned from diet culture, it’s that restricting your favorite foods or swearing off certain food groups altogether (FYI, carbs are not the enemy) is not the answer to eating healthier, losing weight, getting in shape, or feeling better. In the dieting world where detoxes and quick fixes often prevail, we’ve been conditioned to go to extremes to achieve said goals and look a certain way. ICYMI, diets are not sustainable, and definitely not any fun. 
      In contrast, the 80/20 style of eating is touted to be in it for the long haul. A flexible approach to eating, the 80/20 diet or rule’s MO is simple: Nosh on nutrient-dense foods 80 percent of the time and enjoy less nutritious eats the remaining 20 percent. Translation: You can have your cake and eat it too—just make sure you have it alongside some fruits and veggies. So, how exactly do you practice the 80/20 diet, and is it worth trying? Keep reading to find out what registered dietitians have to say. 
       

      In this article

       
      What is the 80/20 Rule?
      A healthy, well-balanced diet makes room for all foods—including indulgences (AKA foods that bring you joy). With the 80/20 eating plan, you can indulge in pizza night or National Ice Cream Day (nothing is off the table!) and still feel your best because you’re filling your plate with whole grains, lean proteins, fruits, vegetables, and healthy fats the majority of the time. You could call it the antidote to fad diets.
      “The 80/20 rule, also known as the 80/20 diet, is a flexible approach to eating that emphasizes balance and moderation,” explained Barbara Kovalenko, a registered dietitian and nutrition consultant at Lasta. “It suggests that 80% of your diet should consist of nutritious, whole foods, while allowing for 20% flexibility to enjoy indulgent or less nutritious foods. The goal is to create a sustainable eating habit that doesn’t require you to completely cut out foods you love, but rather encourages overall balanced eating.” “The remaining 20% allows flexibility for enjoying foods that may not be as nutritious, but are satisfying or enjoyable to you,” agreed Chrissy Arsenault, MBA, RDN, a registered dietitian at Athletic Muscle. “It can include treats, desserts, or occasional indulgences that you might otherwise restrict in a more rigid diet.” 
       
      How can I put it into practice?
      The jury is still out on what a “healthy diet” really means because there’s no one-size-fits-all diet—it looks different to every single person. The 80/20 rule can be effective because it’s adaptable and completely open to interpretation. After all, we each have our personal food preferences and go-to indulgences, whether it be peanut butter cups (it’s me, hi), potato chips, or your grandma’s famous lasagna. According to Johna Burdeos, a registered dietitian, the most important thing is to do what works for you that you can stick to. That said, she provided general tips for adopting the 80/20 diet:

      Focusing on adding in foods that make you feel good
      Focus on eating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are nutrient-dense, so they will help you feel full and satisfied without overeating (read: focus on adding nutritious foods, rather than subtracting less nutritious foods). Choose lean protein sources, such as fish, chicken, eggs, and legumes (i.e. beans, lentils, and chickpeas). These foods are high in protein, which is critical for hormonal health, building and repairing muscles, and many more functions in the body.

      Decide what indulgences are worth having
      While other non-sustainable (and harmful) diets may claim you need to ditch indulgences, the 80/2o principle instead views indulgences as a key part of a healthy diet and encourages you to be mindful about which foods genuinely bring you happiness versus what you may be eating out of mindlessness or habit. Maybe you decide to stop buying potato chips and Oreos at the grocery store so you fuel your body with foods that help you feel good throughout the week, and then enjoy your favorite pasta and chocolate cake when you eat out on Friday night.
      Or maybe your daily scoop of ice cream is a major source of joy, so you know to load up on fruits, veggies, clean proteins, and whole grains throughout the day so your body can feel its best. There are less nutritious foods that we use out of habit or to self-soothe, and then there are less nutritious foods that bring us so much joy and help us celebrate life. It is up to you to decide which foods fall into each category for you, and what foods (both nutritious and less nutritious) are a part of your best life. 

      Enjoy (all) of your food
      The key to making 80/20 work for you is to do so without restriction and without glorifying or villainizing any foods. It does not mean you force yourself to eat bland food for 80% of your life in order to “earn” the food you love. 80/20 is simply a mindset reframe that you can fully enjoy your birthday cake, a weekly glass of wine with friends, or your favorite Sunday takeout dinner and still have a “healthy diet.” But that doesn’t mean when you’re not “indulging,” you shouldn’t be enjoying. Instead of forcing yourself to eat boring salads or bland protein and veggies, experiment with healthier versions of foods you love (think: chickpea pasta, flavorful stews, sushi bowls, etc.) and add flavor with spices, herbs, and homemade sauces. Bottom line: You deserve to enjoy all your food, no matter if it’s categorized in the 80% or 20%. 

      Make a plan that works for you
      We’re typically wary of numbers when it comes to nutrition (tracking calories is so 2015, thank god), but 80/20 is not meant to be something you rigorously track. You don’t need to measure out a week’s worth of food to make sure that exactly 80% is nutritious or you’re limiting indulgences to exactly 20% of your diet. Instead, you can use it as a general frame of reference to know that you can indulge and fully enjoy foods you love because you’re filling your body with nutrients that make you feel amazing most of the time.
      Every person’s version of 80/20 may look different. Arsenault explains that it could mean four out of five daily meals or snacks being more nutrient-dense with a daily “treat,” eating nutrient-focused on weekdays and indulging a little more on the weekends, or being mindful of eating more fruits, veggies, and nutrient-dense whole foods when you know you’re going to indulge a little more like on a vacation. Apply the 80/20 mindset to however it works best in your life, knowing that the end goal is to live a balanced lifestyle where your body and joy are both prioritized. 

      What are the benefits?
      It encourages balance
      Step aside, engrained food rules. “The 80/20 ‘diet’ promotes a balanced approach to eating by allowing for flexibility and moderation,” Arsenault said. “It can help prevent feelings of deprivation or the sense of being on a restrictive diet, which can be difficult to sustain long-term.” Bottom line: Any and all foods are welcome in moderation. The 80/20 non-diet “diet” offers a framework that provides the structure for a healthier eating plan but with freedom from restrictions and rules. “Allowing occasional indulgences can help maintain a positive relationship with food and prevent feelings of guilt or shame,” Arsenault affirmed. Kovalenko agreed, explaining that the 80/20 way of eating can reduce the likelihood of restrictive behaviors or disordered eating patterns. 

      It’s actually sustainable long-term
      Depriving yourself of “bad” foods or foods you love is a recipe for disaster (read: excessive cravings, overeating, or binge eating). Plus, deeming certain foods off-limits over an extended period of time is unfeasible and can be detrimental to your health. The good news? “The 80/20 rule is often seen as a more sustainable approach compared to strict or extreme diets where you stop following it after 1-2 weeks,” Arsenault conveyed. “It recognizes that it’s unrealistic to completely avoid all ‘unhealthy’ foods, and by incorporating them in moderation, it becomes easier to stick to a healthy eating plan over time. This creates more of a sustainable habit that you can maintain.” Unlike many other eating plans that have servings, macronutrients, or calories to count (which are unsustainable at best, but potentially harmful), the 80/20 rule is less rigid and more about doing what feels right to you.

      It can improve your overall health and make you feel better
      Because the 80/20 rule calls for eating mainly whole, nutrient-rich foods, you may notice other perks besides feeling free from restrictive diet rules. “Eating nutritious foods can give you more energy, improve your mood, and help you sleep better,” Burdeos said. But also, joy is a nutrient too. According to US News & World Report, we have better digestion, nutrient absorption, and less of a tendency to overeat when we’re eating food we enjoy. As registered dietician, Brigitte Zeitlin told Well+Good, “Food is nourishment in a lot of different ways…it also nourishes our soul, and we should be eating foods we like, foods that feel good to us.” 80/20 allows for the benefits that come with enjoying your food without deprivation and filling your body with a variety of nutrients–both of which are necessary for optimal health.
       
      Are there any potential downsides?
      While the 80/20 approach to eating clearly has bragging rights, it does come with some potential drawbacks. “It may lack structure for some people,” Burdeos noted. “It can be hard to define what ‘healthy’ and ‘unhealthy’ foods are. What is considered healthy for one person may not be healthy for another. So it is important to be mindful of your own individual needs and goals when following the 80/20 diet.” Arsenault also alluded to its vagueness: “The 80/20 rule is a general guideline, and the specific ratio may vary from person to person,” she stated. “Some individuals may find it challenging to accurately measure the exact percentages, leading to potential inconsistencies or overindulgence.” In other words, because the percentages are ambiguous, it can lead to obsessing over the numbers and restrictions. And who wants to be doing the math all the time? Focus on relishing in the foods you love, not getting the proportion down perfectly. 
      Then there’s the risk of overeating. While the 20% allowance for indulgences is intended to be moderate, Kovalenko acknowledged that the flexibility may lead to overconsumption of less nutritious foods, which can hinder progress toward health goals. “It’s essential to maintain portion control and make mindful choices within the 20% flexibility,” Kovalenko advised. “Additionally, those with specific health conditions or dietary restrictions may need to modify the ratio or approach to suit their needs.”
      Lastly, while the 80/20 mindset is meant to be a freeing practice, Arsenault explained that many people fall into the trap of demonizing foods as “bad” when practicing the 80/20 rule: “While designed to be balanced, many people end up labeling food as either ‘good’ or ‘bad,’ thus establishing guilt whenever they eat the ‘bad’ foods. No food is inherently bad—and it’s all about balance.” Instead of thinking of the 80% for “good” foods and 20% for “bad,” know that all foods are equally important for different purposes and are intended to be part of a healthy diet. 

      Please consult a doctor or a registered dietitian before beginning any regimen. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

      Gentle Nutrition: The Non-Diet Approach to Optimal Health and Happiness More