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      Um, A Scary 50% Of SA Women Are Iron Deficient

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      It’s the end of the year and you might be feeling a bit run down — totes normal. But if your tiredness is accompanied by heart palpitations, shortness of breath and craving non-food items like baby powder or soil, it might be a sign of iron deficiency (ID). ID is the world’s leading nutrient deficiency, affecting around a whopping 2 billion people worldwide. And in South Africa, it’s estimated that 50% of women may be iron deficient. That’s a huge number and moreover, it surpasses the global average.

      “Iron deficiency occurs when iron reservoirs in the body become depleted,” explains Dr Jarrad van Zuydam, a sports medicine physician with a special interest in the medicine of cycling and other endurance sports. “The most common cause is an inadequate dietary intake of iron.  When your iron levels are low, your cells are receiving less oxygen making it harder for your body to generate energy.

      READ MORE: 11 Symptoms Of Breast Cancer In Women That Aren’t Lumps

      Who’s at Risk?

      Anyone is at risk of iron deficiency but women of reproductive age are more likely to be at risk. During menstruation, you lose blood which contains iron, which is one of the reasons you may experience symptoms of low iron during that time of the month. If you aren’t supplementing that loss by eating a diet rich in iron, you could become ID over time. Pregnancy can also cause you to become ID, this is because when you’re expecting you need almost double the normal amount the average woman needs. And once you’ve had your baby, iron levels can remain low due to blood loss during delivery.

      “In my practice, I come across iron deficiency anaemia on a daily basis. Factors such as pregnancy, delivery, miscarriages, heavy menstruation, as well as poor iron intake, are some of the most common attributable causes,” says Dr Claire Godwin, a General Practitioner at Premier Health Centre who specialises in women’s healthcare. “Often, the women I see are so used to running on fumes with young children, busy careers, or being caregivers to others that they don’t even realise how they are feeling is a symptom and not just a consequence of their day-to-day stressors. Education around ID is imperative if we want to help more women function at their best.” The bottom line? If you’re feeling exhausted, get your iron levels checked or start supplementing.

      Biogen Iron + Vitamin C

      Vitamin C helps the body absorb iron better, so this duo packs a punch.

      Ferrimed

      This gold-standard iron supplement is recommended by doctors.

      Solgar Gentle Iron

      This supplement is easy on the stomach and doesn’t cause constipation.

      READ MORE: Cycle Syncing: How (And Why!) To Tweak Your Workouts, Diet And More Around Your Menstrual Cycle

      Signs of Iron Deficiency

      Fatigue

      Unusual tiredness is one of the most common symptoms of iron deficiency affecting more than half of those who are deficient. Your body needs iron to make the protein haemoglobin, “Haemoglobin in the blood carries oxygen from the lungs around the body, cells use the oxygen delivered to them to generate the energy needed for cellular processes.”, explains Dr Van Zuydam. When your haemoglobin is low, less oxygen is reaching your tissues and muscles, making them feel weaker. Your heart then has to work harder to move more oxygen-rich blood around your body. This tiredness is often accompanied by crankiness, difficulty concentrating and poor productivity.

      Shortness of breath

      Given that iron deficiency causes a lack of haemoglobin, oxygen levels will be low too. This results in your breathing rate increasing as your body will try to make more oxygen.

      Frequent headaches

      The lack of haemoglobin means that not enough oxygen is reaching the brain. This causes the blood vessels in the brain to swell, causing pressure and headaches.

      Dry hair and skin

      When your body lacks oxygen, it will direct the limited oxygen for more important functions like your organs and tissues. This lack of oxygen causes them to become dry and weak. That means your hair, skin, and nails won’t be getting love.

      Strange cravings

      Many people who have low iron, experience something called pica. Pica is a craving for items that aren’t considered edible, like dirt, chalk, paper or ice. Other symptoms include:

      Weakness

      Pale skin

      Cold hands and feet

      inflammation or soreness of your tongue

      Poor appetite

      READ MORE: Millions of Women Struggle With PCOS In South Africa, So Let’s Unpack It

      What you can do to raise your iron levels

      Iron is essential for healthy bodily functions, meaning that you need to ensure that your diet is up to par. There are two forms of dietary iron: heme and nonheme. Heme iron is derived from haemoglobin, so you will find it in meat, fish and poultry. You can find nonheme iron mostly in plants and legumes. A list of heme and nonheme foods include:

      Beef or chicken liver

      Breakfast cereals enriched with iron

      Beans

      Tofu

      Dark green leafy vegetables

      Pumpkin, sesame, or squash seeds

      Red meat

      Oily fish

      Nuts

      READ MORE: This Is Why You’re Starving After An Intense Day At The Office

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      These 3 Mental Exercises Can Help You Find Your Purpose In Life At Any Age

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      From the outside, it looked as if Tenise Hordge, 39, had it all. After spending 18 years climbing the corporate ladder, the engineer had the impressive title, big salary and corner office. But she wasn’t happy.

      After her daughter was born prematurely in 2017, she began to feel adrift at work. Who cares about this title I have? she remembers thinking. It didn’t help her carry her baby to full term. The money was not helping her daughter come home from the hospital sooner. Then came 2020. Hordge was exhausted, in so many ways. “I didn’t want to continue being this person I no longer was,” she says.

      You might call it an identity crisis, but psychologists would describe what Hordge was going through as a crisis of purpose.

      What does that actually mean?

      Purpose is a driving force in your life that connects you to values and ideals bigger than yourself, says psychologist Chloe Carmichael, PhD, a WH advisor and the author of Nervous Energy. Some prioritise crushing it in their careers. Excellence is a value, “so the drive to be excellent as a professional can be a purpose,” says Carmichael. But purpose can also take other forms—you may be motivated to devote yourself to religion, create art, or advocate for a social cause.

      “You can create meaning in your life no matter your circumstances.”

      All this may seem a bit abstract, but research shows purposeful living has a real impact on our well-being. Not only are those who move through life with a defined purpose more likely to stay happy in their jobs, but they are also better at keeping up with regular health screenings and less likely to have anxiety and depression. A strong sense of purpose has been linked to greater longevity too.

      It can be good to intentionally rethink and renew your purpose periodically throughout your life. This helps you stay in tune with what’s important to you at different points in time. FYI: Adults are more likely to feel happy with their life if they have a purpose and concrete strategies to carry out that purpose, a study in Frontiers in Psychology found.

      On that note, let us introduce you to a process called “life crafting.” It involves actively reflecting on your life via writing and thinking exercises—then setting goals to make changes so that how you spend your time aligns with what you value most, says Michaéla Schippers, a professor of behaviour and performance management at Rotterdam School of Management at Erasmus University in the Netherlands, who coined the term.

      You’re prompted to take an honest look at your passions, skills and even social life. “For a lot of people, without realising it, they find they are working a certain job or living in a way their parents wanted for them or what they think society demands of them,” says Schippers.

      Life crafting involves actively reflecting on your life—then setting goals to make changes.

      In Hordge’s case, it definitely took time—and a lot of planning—to figure out her next steps. Hordge wanted to help new moms navigate the challenges she faced, especially in breastfeeding. When her daughter was in the NICU, having a lactation consultant made a huge difference. She decided that was what she wanted to do and nailed down the specifics of how to turn it into reality. First, she used her bonus to cover a year’s worth of expenses. She and her husband paid off their car loans and debts. She found a certification program near her family so she could complete her clinical hours and have help with her two children. She found a lawyer and set up an LLC. Hordge now runs her own business helping new moms.

      “You can create meaning in your life no matter your circumstances,” Schippers says. “But what’s really important is that you have to set aside time to focus on it. It’s something you create for yourself. You’re the only one who can do it.”

      The good news is anyone willing to put in the effort can reap the benefits of life crafting. Keep reading for a step-by-step guide with exercises from experts to find your spark, design your future and set a unique and fulfilling vision in motion.

      READ MORE: 18 Mental Health Books For Anxiety, People-Pleasing And More

      1. Get to Know Yourself

      The first step is clarifying your values. “My biggest piece of advice is to relearn yourself,” Hordge says. “Once you understand who you are, you’ll know what’s important to you.” The cultural obsession with status or achievement drives many to go after the next pay raise or better title versus something truly meaningful to them. “For high-achieving women and especially women of colour, we’re valued and judged by what we do and not who we are,” says Omolara Thomas Uwemedimo, MD, founder of Melanin and Medicine. “That allows people to do all these things because of positive reinforcement from others without asking, ‘Is this what I really want?’”

      Explore Your Values

      Organising your thoughts in writing is key, per research. Ideally, you want to identify a passion that aligns with your values. So, from the two prompts below, pick one that speaks to you and write a short essay to discover where you stand:

      Look to the past. Your past experiences shape you, sure—but they can also teach you a lot about your purpose. “Look back at the moments in your life that have been meaningful to you,” Dr. Uwemedimo says. “That can help you find what brings joy and lead you to where you should put your focus.”

      Look to the future. Think about what kinds of relationships you’d like to have in your private and professional lives and what kind of career you want. Also, become aware of your current habits and skills while reflecting on the ones you adore or want to develop. That’s the first step toward breaking old patterns and building new routines.

      2. Set Goals

      Research shows that goals that are aligned with values are better for overall well-being. So, once you clarify your values, you’re already halfway there. Now give some thought to how you might turn them into action. For Hordge, that meant a career change. But finding your purpose can also mean simply creating space in your life to do more of what brings you meaning. For example, if it’s being a parent, a goal may be to find a way to delegate more tasks so you can spend time with your family.

      Imagine the Alternate Universe…

      Fantasise what your life will look like if you don’t take any actions. This actually motivates you to follow through because you’re confronted with the consequences of doing the opposite. Ask yourself, “What would my future look like five to 10 years down the road if nothing changes?”

      …Then Prioritise

      Write a passage laying out your ideal life. How would you spend your days if there were no limits of any kind? When Schippers started assigning first-year students this exercise, the university saw a 22 percent decrease in dropout rates among those who wrote it. List specific goals that will help you achieve your ideal life, then prioritise them. Identify the stumbling blocks that could get in your way and write down how you might work through them.

      READ MORE: Can Manifesting Really Help You Smash Your Goals?

      3. Open Up

      Finally, announce your plans to the world, Schippers says. Sharing your goals increases accountability and makes it more likely you will achieve them. Post your goals on Instagram, or simply talk through them with your partner or friend.

      It’s also important to start a new conversation with yourself. Life crafting can help you cultivate what’s known as an “internal locus of control.” With it, you believe it’s within your control to shape and affect the outcome and experience you have in life.

      Visualise Your Success

      Once you get the ball rolling, spend a few minutes each day or week picturing yourself living the ideal life you wrote about in your essay. If your goal is to travel the world, you might imagine looking up at the northern lights or chatting with the locals in Rome. Then envision yourself messaging your 2023 self to let her know you’re proud of her. “This can help you feel connected to the person you aspire to be,” Carmichael says. “This way, your aspirational self feels more attainable.”

      This article by Amelia Harnish originally appeared in the March 2023 issue of Women’s Health. More

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      Mammograms Are Essential – So Why Are So Many Women Skipping Them?

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      According to the Cancer Association of South Africa (CANSA), it’s far better to have an early-stage diagnosis, as it results in better breast cancer treatment and long-term survival. The only way to get an early diagnosis? Checking your breasts regularly at home, and making sure you attend your scheduled mammograms. But there are so many mammogram myths that scores of women are opting out of this practice. An informal survey amongst women who are hesitant to go even though they have the means to go shows that the top reasons include thinking it’s painful, having fear of radiation and being afraid of that Big C diagnosis.

      Plus, skipping just one screening can increase a woman’s risk of dying from breast cancer, per a study of half a million Swedish women.

      Since mammograms are essential, we’ve broken through a few of the myths and addressed them, courtesy of the radiologists at SCP Radiologist Practice and Dr Lizanne Langenhoven, who specialises in the treatment of breast cancer. Here’s what you really need to know about mammograms.

      Myth #1: Mammograms are too painful

      Many women still rely on their mother’s experience with early mammograms which were painful. Mammography machines have progressed exponentially since the early days, so the level of discomfort experienced during the procedure is now significantly reduced. Modern technology and digital equipment allow us to use less compression and still obtain quality imaging. Also, the amount of pressure is different for each individual, depending on the breast size and composition. Pressure is often manually adjusted so speak to your mammographer if you experience any discomfort.

      READ MORE: Getting A Mammogram: What To Know, Even If You’re Young

      Myth #2: Mammograms mean exposure to cancer-causing radiation

      A mammogram uses relatively low-dose radiation. The total dose is approximately 0.5 mSv (2D mammogram). To put that into perspective, we are exposed to 3.0 mSv of background radiation from our natural surroundings per year. Radiologists also strictly follow what’s known as the ALARA principle – to always apply radiation “as low as reasonably achievable”. Clearly, the benefits of this screening tool vastly outweigh the actual low-dose radiation.

      Myth #3: You don’t need a mammogram if you go for thermography

      At present, thermography cannot substitute mammography but may be used as complementary screening. Dr Langenhoven cautions that thermography is not all it is cut out to be. In order for the cancer to give off heat signals, it has to be significant in size. Mammography on the other hand can detect changes in the breast before they progress to cancer. A mammogram therefore picks up the disease course much sooner than thermography.

      READ MORE: 8 Breast Cancer Myths You NEED To Stop Believing

      Myth #4: Ultrasounds are safer

      “Mammography is our workhorse.  We look for masses, calcifications, and architectural distortion,” says Dr Langenhoven. “Ultrasound is a supplementary investigation used to further evaluate morphology, blood flow, consistency of masses, and lymph nodes that are abnormal on a mammogram.” Tomosynthesis, a type of X-ray, is also supplementary, used to further evaluate architectural distortion seen on a mammogram. They all work together. With denser breasts mammography is less sensitive, which is when we add the supplementary investigations to improve the sensitivity of detection.

      Myth #5: I can’t have a mammogram I have breast implants

      Yes, you can, is the short answer. If you have breast implants the compression and positioning are adjusted. The amount of pressure is equivalent to sleeping on your stomach. Modern technology means there is a very low risk of implant rupture or damage. It is usually combined with ultrasound for better evaluation of the implants.

      READ MORE: 11 Symptoms Of Breast Cancer In Women That Aren’t Lumps

      Myth #6: If am diagnosed with breast cancer I am going to die anyway. So I would rather not find out

      Perhaps the biggest and most harmful myth of all. The truth is that we’re in a period of time where 90% of women with early breast cancer can be cured of their disease, says Dr Langenhoven. “In the same way we don’t drive cars from the ’50s, our treatment is no longer ancient either!” she remarks.

      “The good news is that our understanding of the different subtypes of breast cancer has improved significantly over the past few years! We no longer follow a one-type-fits-all approach and many women may even safely be spared chemotherapy in a curative setting,” she says.  

      “As with everything else in life, it is easier to address a ‘small’ or ‘early’ problem than it is to address a much larger problem! I’ve seen breast cancer diagnosed at a size of 2mm on a mammogram – meaning that treatment is tailored to a very low-risk situation. In short, the earlier we become aware of an existing problem, the sooner it can be addressed and with much less invasive treatment.”

      Added to that, the side-effect profiles of our new drugs improve the quality of life during treatment. And the fact that we now identify and treat four distinct subtypes of breast cancer means that we can target the specific growth pattern at play and avoid unnecessary treatment. In short, modern medicine means your chances of dying of breast cancer are reduced. But screenings are still the champion in our fight against breast cancer.

      Different screenings for breast cancer

      “When you consider that around 90% of women find their own breast lumps, it is a very important part of the screening process,” says Dr Langenhoven. “Although 80 percent of these lumps are not malignant, there are cases where women owe their lives to their own self-examination.”

      Mammogram

      A mammogram involves breast imaging using low-dose X-rays to form a 2D image. The advantage? It often reveals abnormalities undetected in a clinical breast examination. Four images are taken, two of each breast. The breast is lightly compressed for less than 1 minute during the examination to improve diagnostic accuracy.

      Tomosynthesis

      This is a form of 3D mammography and uses X-rays as well as sophisticated software to create a 3D image of the breast. It is considered better at detecting cancer and reducing false positives in dense breast tissue.  It is invaluable in problem-solving and is used in combination with 2D mammography.

      Breast ultrasound

      Ultrasound is a supplementary investigation used to further evaluate morphology, blood flow, and consistency of masses and lymph nodes that are abnormal mammography.  It uses no radiation but rather real-time imaging, using sound waves to create an image. It’s a slightly longer process and is also valuable in problem-solving. It is used in combination with a mammogram not in place of it.

      MRI

      The digital MR image uses strong magnetic fields and radio waves but no radiation. You will receive an intravenous injection and then lie on your stomach, in an MRI ‘tunnel’ for around 45 minutes.  An MRI for breast screening is usually used for problem-solving, high-risk screening and for women who have breast implants.

      Biopsy

      Your doctor might recommend a breast biopsy when a suspicious area is found in your breast, like a breast lump or other signs and symptoms of breast cancer. It is also used to investigate unusual findings on a mammogram, ultrasound, or other breast examination.

      Thermography

      Thermography is a test that uses an infrared camera to detect heat patterns and blood flow in body tissues. Digital infrared thermal imaging (DTI) is the type of thermography that can be used to show these patterns and flow in the breasts. More

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      18 Mental Health Books For Anxiety, People-Pleasing And More

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      Whatever may be bothering you, mental health books really help. They serve as a roadmap and guide to delving deeper into your psyche and delivering key aha-moment insights that’ll help you shed anxiety, limit people-pleasing or even find your purpose. We’ve gathered mental health books that’ll help. While we’ve grouped them into categories, you’ll find that what works for people-pleasing also helps with setting boundaries or building resilience, for example. Ready to dive into these life-changing reads? Our picks, below.

      For people-pleasers

      Let That Sh*t Go by Nina Purewal and Kate Petriw

      Find peace of mind – no matter what life throws at you – by learning these essential skills when it matters most. Above all, you’ll learn to let things go that just don’t serve you anymore.

      Please Yourself by Emma Reed Turrell

      Keen to get in on not people-pleasing anymore? Transform your life by accepting yourself as you are and not relying on other people’s judgements to bring you joy with this book. Written by psychotherapist Emma Reed Turrell, you’ll learn about different types of people-pleasing and how to break out of the loop.

      READ MORE: 4 Proudly South African Apps For Mental Health Support

      For positive reinforcement

      dear self by Patience Tamarra Davis

      Reassure yourself with this collection of positive affirmations and reminders. They’re all centred around self-love, growth and healing.

      Healing Through Words by Rupi Kaur

      #1 New York Times bestselling author Rupi b Kaur has hand-picked this collection of work, where she explores loss, trauma, love and heartbreak. Through the collection, you’ll learn to be vulnerable and honest and through that, be able to let go and learn to love.

      READ MORE: The 16 Best Mental Health Podcasts To Help You Cope With Anxiety, Depression, And More

      For inner child work

      How To Heal Your Inner Child by Simon Capple

      If you’re feeling empty inside but aren’t sure why, this could be the book for you. From tackling addictive behaviours to feeling extra sensitive, or if you’re rarely experiencing joy or happiness, this book tackles these themes by taking things back to your formative years and looking to unpack what brought you to where you are, through healing. A must-read for anyone.

      How To Do The Work by Nicole LePera

      Popular social media therapist Nicole LePera published a book about healing your inner child and actually digging deep to get the work done. Find insights about self-healing and creating a life that you love through this guide. She also draws on new research surrounding the topic and teaches you to scrap old patterns that keep you stuck.

      READ MORE: 6 Foolproof Ways To Protect Your Mental Health At Work

      For assertiveness

      Boundaries by Drs. Henry Cloud and John Townsend

      If you’re tired of letting people walk all over you, this book is an excellent guide to setting up healthy boundaries that you can stick to. Since it was first published, it’s helped millions of people discover the importance of understanding their limitations so they can live more fully. A must-read.

      The Courage To Be Disliked by Ichiro Kishimi and Fumikake Koga

      You might not relate to the title much, but hear us out: the Japanese phenomenon challenges the idea that you need to be liked in order to be the truest version of yourself. Over the course of five conversations between a philosopher and a young man, you’ll uncover insights like freeing yourself from trauma and the expectations of others.

      For anxiety

      Unwinding Anxiety by Dr Judson Brewer

      For those of us struggling with anxiety, this book uproots the source of anxiety with brain-based techniques and hacks that are accessible to use. Author Dr Judson Brewer teaches you how to identify and diffuse triggers and embrace mindfulness.

      The Body Keeps The Score by Bessel Van Der Kolk

      This incredibly popular book takes a deep look at trauma and unwinds it to reveal the way it affects your body, brain and psyche. As it turns out, meds and talking aren’t as effective when it comes to treating trauma stored in your body. Here, learn about a new route: including regulating the body through sport, drama, yoga and mindfulness.

      For intrusive thoughts

      Don’t Believe Everything You Think by Jospeh Nguyen

      Go beyond your thoughts and patterns and venture into the truth already known deep inside your soul. Learn about how to break free from negative thought loops and how to create a life of abundance, flow and ease. A book for tapping into your intuition and letting it lead you.

      Obsessive Intrusive Magical Thinking by Marianne Eloise

      Writer and journalist Marianne Eloise talks through her own journey as an obsessive person with intrusive, violent thoughts and fixation on topics. From there, she finds healing through essays that tackle fixation, disorder and neurodivergence – and how to embrace the self.

      READ MORE: Anxiety In The Morning? Why It Happens And What To Do About It, According To A Mental Health Pro

      For building resilience

      Why Has Nobody Told Me This Before? By Dr Julie Smith

      Getting through the ups and downs of life can be daunting and this book teaches you exactly how, using secrets from therapy. In short, bite-sized pieces, learn how to tackle the exact situation you’re tackling and forgive yourself with practical solutions we could all use right now.

      The Highly Sensitive Person by Elaine N Aron

      Per Aron, highly sensitive people “are often very bright and creative by may suffer from low self-esteem.” Learn how to leverage your unique make-up with these solutions for engaging in a world different from who and what you are. The book offers ways to reframe past events and reframe the way you see yourself.

      For finding your purpose

      The Alchemist by Paulo Coelho

      This deeply moving novel delves into the magic of following your dreams. Through the protagonist’s journey, discover the power of leading with your heart, reading the omens along your path and following your dreams.

      Start Where You Are by Meera Lee Patel

      Looking for something that’s interactive and will help you uncover truths? Look to this book of self-exploration to help you nurture your creativity and self-motivation. The book presents helpful prompts that help you reflect and grow through exploring yourself.

      For mindfulness

      The Power Of Now by Eckhart Tolle

      A seminal text that’s an international bestseller, you’ll learn the power of embracing the present moment for all its worth and how it can create a happier, more mindful life. While the book is not an easy read – go with pen and paper at the ready to jot down your thoughts and answers to prompts – it is a powerful text that can leave you with more answers than you’d thought.

      The Things You Can See Only When You Slow Down by Haemin Sunim

      Haemin Sunim, a Buddhist monk born in Korea and educated in the United States, offers advice on dealing with life’s setbacks, rest, relationships and more. The book is fuelled by requests Haemin wrote in response to questions on social media and is illustrated with calming images.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      Cycle Syncing: How (And Why!) To Tweak Your Workouts, Diet And More Around Your Menstrual Cycle

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      Until recently, I’d been on some form of birth control since I was 13 (I’m 32 now). Now that I’ve stopped popping a little pill every day, I’m learning that while I may have skipped some of the not-so-fun aspects of a regular cycle (cramps and bloating, anyone?), I also didn’t get to experience the powerful parts, like bursts of energy and strength.

      I also never learned how to support my body through its various shifts. With periods making a consistent appearance again, I want to do all I can to have as pleasant an experience as possible. Enter: cycle syncing, a buzzy concept that has nothing to do with getting your period at the same time as a friend.

      What is cycle syncing?

      Cycle syncing is the idea of matching how you eat, work, exercise and recover to the stages of your menstrual cycle. You may have heard about tailoring your fitness routine to each phase—this is the same idea, but expanded into other facets of life.

      This general practice has been around for a while, but the term itself is newer. Female athletes, coaches and researchers have realised that athletic performance changes with hormonal shifts throughout the month and training can be tweaked accordingly. So, the weeks when a woman has higher stamina may include harder workouts and times marked by less energy are more recovery-focused. (More on this in a minute!)

      READ MORE: Cycle Syncing Sex: 28 Days Of The Best Sex Of Your Life

      What are the benefits of cycle syncing?

      Anyone who has a cycle can benefit, but it’s especially useful for the following issues, says Dr Jessica Ritch, a minimally invasive gynaecologist and medical advisor for Elix herbal supplements.

      Optimising your routine around your cycle can ease discomfort leading up to and during menstruation, like low mood, cramps, diarrhoea, bloating and acne. The result? A happier, more stable you.

      How To Start Cycle Syncing By Phase

      Once you know the stages—menstruation, follicular phase, ovulation and luteal phase—you can adjust your routine. While there isn’t a ton of research on this trend, studies on individual practices as well as anecdotal evidence point to the merits. Here, a map for riding the wave at every stage.

      Menstruation

      Each cycle starts with menstruation (i.e., when you see red). Levels of the hormones oestrogen and progesterone drop, which causes the thickened lining of your uterus to shed and may lead to cramping and bloating. The cells that form the uterine lining begin to break down and flood your system with inflammatory substances called prostaglandins, the culprit behind cramps and inflammation.

      Food Focus

      “It’s important to replenish the nutrients you lose during bleeding,” says Dr. Ritch, so eat foods high in iron and vitamin B12, as well as those with anti-inflammatory properties. When iron levels are low, cramps can be worse, likely because iron helps red blood cells deliver oxygen to muscles. Load up on iron-rich dark leafy greens, nuts, lean red meats, egg yolks, lentils and clams, as well as foods high in vitamin C, such as broccoli, citrus, strawberries and bell peppers, to optimise iron absorption, says registered dietician Melissa Groves Azzaro.

      Consider spicing up your meals and drinks with turmeric and cinnamon, which can tame that internal fire too. High-fibre foods as well as ginger help regulate the dreaded “period poops,” says Dr. Ritch. Also key: Magnesium, found in favourites like dark chocolate and pumpkin seeds, pulls double duty in promoting better sleep and reducing muscle cramping in the uterus and bowels.

      Workout Focus

      When it comes to cramps, “I recommend movement, but nothing strenuous,” says Dr. Ritch. Think: yoga and walking…or whatever feels good. “Recovery is also really important during this time to help with inflammation,” she adds.

      Life Focus

      Women who get fewer than seven hours of sleep or go to bed after 11 p.m. are more likely to experience cramps during their cycle, per a meta-analysis from the International Journal of Environmental Research and Public Health. This is a good time to make adequate shut-eye a must (though it should be all month long, as you know!).

      READ MORE: Pop Quiz: Do You Actually Know What’s Going On With Your Vagina?

      Follicular Phase & Ovulation

      The former starts on the first day of your period (it overlaps with menstruation) and continues until you ovulate. Your body releases follicle-stimulating hormone, which tells the ovaries to grow and prepare eggs for ovulation. Throughout this stage, oestrogen levels climb, leading to a thickening of the uterus to get ready to host the egg. This phase lasts for roughly 16 days and is usually smooth sailing symptom-wise (once you’re past the earlier cramps, etc.).

      Then ovulation occurs as rising oestrogen levels trigger the release of luteinising hormone, which causes your ovary to release a mature egg. This is signalled by a slight uptick in body temp—usually right in the middle of your cycle.

      Food Focus

      Ovulation can be ouch-inducing for some and omega-3 fatty acids may offer relief by decreasing inflammation. Go for fatty fish such as salmon, mackerel and sardines. Not a fan of seafood? Opt for plant-based sources like walnuts and chia. Just one serving two or three times a week will boost your levels almost immediately and throughout the month, says Azzaro.

      Ground flaxseed (2 to 4 tablespoons daily) and mix into smoothies or yoghurt parfaits. This can also help regulate hormonal ups and downs. “This is something I recommend for symptoms of high or low oestrogen, as well as high androgens, as seen with PCOS,” says Azzaro. Flax contains plant-based omega-3s and phytoestrogens called lignans that help balance hormones.

      Workout Focus

      The peak in oestrogen and release of testosterone during ovulation can boost sex drive and energy. The rise in both hormones also increases your pain tolerance, says Dr. Ritch. In other words, this is a great time to pursue heavier lifts, HIIT workouts, or endurance training, since you can exercise harder with more ease. Nice!

      Life Focus

      The later follicular phase, right before ovulation, is the time to really go for it in your career and social life. This is when people typically feel their best, says Dr. Ritch. During this window, many women feel less fatigued on fewer hours of sleep. “Whatever event will take the most energy that month, like a work presentation or a big party, this is a good time to schedule it,” she says.

      READ MORE: Here’s EXACTLY How To Skip Your Period Every Month

      Luteal Phase

      This begins after ovulation and loops back to menstruation—and it’s admittedly “a crappy time for people who have symptomatic periods,” says Dr. Ritch. The decline in oestrogen and rise in progesterone can lead to breast tenderness, migraines, bloating and digestive issues such as diarrhoea and constipation. PMS symptoms start popping up due to an increase in cortisol and a decrease in serotonin. Feeling sad and experiencing trouble with concentration are common during this roughly 14-day span.

      Food Focus

      You feel low, so you turn to coffee, alcohol and doughnuts for a lift, but they can have the opposite effect. The drinks lead to dehydration and the sugary and salty foods fuel inflammation. Instead, reach for high-fibre, slow-digesting carbs like quinoa, grains and potatoes to stay full longer and nix cravings.

      FYI: Vitamin B6 and calcium are your shields against severe PMS symptoms. “You can get calcium from dairy and leafy greens like bok choy and collard greens and B6 is found in salmon, chicken and chickpeas,” Azzaro says. Need additional help? The same nutrition advice for alleviating discomfort during menstruation is handy here too.

      Workout Focus

      Cardio performance tends to suffer during this time due to the spike in cortisol and drop in serotonin. The progesterone rise can lead to water retention that makes you want to curl up in bed instead of hitting the gym. If you want to keep moving, Dr Ritch recommends strength training, walking, or yoga during this time. It’s okay if your body is leaning toward gentler movement or favours recovery. A little push: Know that activity can be beneficial for combating low moods that come along.

      Life Focus

      Staying calm is essential, as cortisol is already higher than normal and research shows that added life stress can contribute to period cramping. So get your favourite restorative rituals on the calendar, whether they’re a call with a friend, a movie night, a group dinner out, or extra journaling or meditation time.

      This article, written by Kristin Canning, was originally published in the May/June 2023 issue of Women’s Health US. More

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      Author Rešoketšwe Manenzhe On Pursuing Simplicity For Better Mental Clarity

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      The South African literary world knows Rešoketšwe Manenzhe as a poet, short story writer and award-winning novelist. Even with her 2020 debut novel Scatterlings receiving rave reviews worldwide, the 32-year-old is hellbent on maintaining a simple life – something she suspects was inspired by growing up in rural Limpopo.

      “I really am a simple person. I think some would describe me as boring – and I’m totally fine with that. Being totally fine with this has actually led me to really be okay with myself a lot of the time,” she explains. 

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

      Simplicity

      Simplicity is an undertaking that recently made Rešoketšwe leave social media in pursuit of living in the moment. Citing the joke about bringing back diaries because everybody is just putting their business everywhere, Rešoketšwe says,

      “We laugh at this joke but it’s also kind of true. Social media has made us too connected. I don’t think we’re meant to know so much about each other’s thoughts. And I wanted to have, and maintain, a certain mystery with people. As in, meet people at face value and experience them for the first time without thinking about something they said on Twitter.” 

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

      Career Paths

      Rešoketšwe’s writing journey was inspired by her love for poetry back in high school. “I never studied literature or anything related to it. I just kept writing poetry, then did short stories and progressed to novels,” she explains. How’s that for a reminder that passion can truly steer us in the direction of our dream lives? Though Rešoketšwe is currently completing her PhD in Chemical Engineering at the University of Cape Town, she admits that if she could venture into anything new right now, it would be to study film. “If, at 18, I knew what I know now, I would’ve gone to film school. But we don’t know that some things are options until we are much older,” she muses. 

      With two career streams that are a far cry from each other, Rešoketšwe is still grateful that she held onto a truth she discovered in her formative years. “Knowing for a fact that I’m not someone who would do well in corporate really saved me. I don’t fit well into that kind of mould. That structure really leaves me depleted.” For now, while she figures out how to merge her scientific and creative worlds, she’s holding on to simplicity, in all forms, as her guiding force. 

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

      Lesser Known Facts

      “Sci-fi and romance are my top two favourite genres. I think that nobody suspects this because I write a lot of literary fiction, which doesn’t fit neatly into any genre.”

      On Embracing Stress 

      “I have such packed days that I haven’t had much of a social life in a long while. Honestly, I haven’t reached a point where I’m able to better handle stress. I’m just trying to survive at this point, and that’s also okay.”

      This article was originally published in the July/August 2023 issue of Women’s Health SA. More

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      “I Conquered Ovarian Cancer And Breast Cancer At The Same Time.”

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      “You can decide to let your cancer diagnosis get the better of you or you can choose to fight. There was no other option for me but to fight,” says Robyn Frick, Teamhead Commercial Marketing for PUMA. And fight she did, when in January 2023 Robyn was diagnosed with both breast cancer and ovarian cancer. This is how she went into combat with “The Big C” and came out a champion.

      Being Diagnosed With Breast Cancer And Ovarian Cancer At The Same Time

      “With any diagnosis, hearing that you have cancer comes as quite a shock. This diagnosis would be my second, and little did I know it would be a double whammy,” recalls Robyn. During a 2023 routine check-up, doctors discovered the ovarian cancer she’d been diagnosed with in 2013 had come back. And while undergoing tests, they discovered Robyn also had breast cancer. She had two large lumps in her right breast which had not been visible during a mammogram 6 months prior.

      What’s The Treatment For Fighting Two Separate Cancers?

      “Fighting two different cancers at the same time is somewhat unique,” explains Robyn. “They both require different treatment plans that ideally coincide so one cancer isn’t left to its own devices but that in itself is tricky.”

      Usually, doctors have to make a decision; which cancer they will treat first. In an ideal (albeit rare) circumstance, if the two cancers share characteristics they could respond to the same targeted drug or chemotherapy plan. 

      READ MORE: 11 Symptoms Of Breast Cancer In Women That Aren’t Lumps

      How Common Is It?

      According to WebMD, researchers estimate around 1 in 20 people with cancer have another separate cancer at the same time. “At the same time” is defined as two tumours that occur within less than 6 months of each other.

      Robyn’s Treatment Plan For Fighting Breast Cancer And Ovarian Cancer

      After consulting with a panel of oncologists and surgeons, Robyn’s oncologist came up with the best treatment plan possible. They would tackle her ovarian cancer first – the chemotherapy would treat the breast cancer at the same time – then her breast cancer.

      Her oncology treatment plan included:

      Chemotherapy: 6 cycles of chemo (carboplatin and paclitaxel) which was administered every three weeks and took 6 hours per session.

      Mastectomy: The chemotherapy was followed by a bilateral mastectomy (and immediate reconstruction which she elected for)

      Radiation: Then 5 weeks of radiation with 5 sessions per week.

      A PARP Inhibitor: Before Robyn started with chemo, she consulted with a Geneticist. This was to determine if she carries one of the BRCA gene mutations, which she does – BRCA-1. This opened up the opportunity for her to take a PARP Inhibitor (a type of targeted cancer drug) for post-treatment support. She will take this for the next two years.

      “Alongside my oncology treatment plan, I have a holistic treatment plan which will continue for years to come,” she says.

      Her holistic treatment plan includes:

      Supplements: She takes supplements targeted at her specific cancer

      A special diet: This diet excludes wheat, gluten, sugar and dairy

      Rife Therapy sessions: Rife machines produce low electromagnetic energy waves similar to radio waves

      Vitamin C drips: IV drips quickly increase the levels of ascorbic acid (or Vitamin C) in your blood.

      Exercise

      Spirituality: Robyn is tapping into her spiritual side

      The Biggest Out-Of-Pocket Expense

      With Robyn’s particular cancer, she qualified for a drug called Lynparza – a PARP Inhibitor. In her first consultation with her oncologist, she mentioned this drug would become part of Robyn’s post-chemo treatment plan if she was able to upgrade her medical aid to one of the top plans.

      If not, she would be facing a monthly cost of roughly R90,000 for the next two years.

      “Thankfully I was fortunate enough to be able to do the upgrade, and that monthly cost when compared to the price of the drug is nominal,” she says. 

      READ MORE: My Experience With Breast Cancer, At Age 27

      Inspirational Words For Anyone Who Has Received A Cancer Diagnosis

      “You can decide to let your cancer diagnosis get the better of you or you can choose to fight. There was no other option for me but to fight. Was it hard? Absolutely! Having to deal with a second cancer diagnosis and questioning why it happened to me in the first place, would treatment work this time around, how severe was my cancer diagnosis, had it spread through my whole body? Constant doctor’s visits, undergoing tests, treatments, it becomes exhausting. Losing my hair, losing my breasts, those are two things that define who you are as a woman, right?”

      “But if you choose to fight, you know your hair will grow back, you know that you will have the option for reconstruction (should you choose to do so), and you know that life is about so much more than those things.”

      “Focusing on one day at a time, being present in the moment, the support and love from my family, friends, colleagues, my medical team, even a whole lot of strangers, has definitely made my journey and the bigger picture that little bit easier.”

      You Are More Than Your Diagnosis: 

      “I don’t want my cancer diagnosis to define who I am. While it has forever changed my life and I am grateful to have survived it, I view it as a small part of my journey here on this earth and so many other amazing things have happened in my life which need to be celebrated,” says Robyn.

      Advice For Those Currently Experiencing Breast Cancer

      Take It Step By Step

      “It may sound like a cliché but take one moment at a time – one minute, one hour, one day. This is a journey not a race, so be kind to yourself. You will feel like you again.”

      Rely On Your Circle

      Robyn suggests surrounding yourself with the people who make you laugh, smile and who see you for who you are. On the hard days, let them carry the weight for you. And on the good days, invite them to celebrate with you.

      Do Your Own Research

      Robyn says you should investigate alternative therapies which can live alongside your treatment plan. But she emphasises that you make sure it is done with someone who specialises in cancers. “I have my wing chick and honestly could not have done this without her by my side – I am beyond grateful for her, her knowledge and her passion to find a way to cure cancer,” she says.

      READ MORE: 8 Breast Cancer Myths You NEED To Stop Believing

      Advice Everyone Should Heed About Breast Cancer

      If someone in your immediate family has breast cancer and tests positive for the BRCA 1 or 2 gene mutation, it is recommended that you get tested as well, Robyn emphasises. According to her, you would rather be equipped with that knowledge and take the necessary preventative measures should you test positive.

      “Had I done the gene test after my first diagnosis, I would probably have had a bilateral mastectomy and prevented my current breast cancer diagnosis,” she reflects.

      She highlights that you should really get to know the ins and outs of your body and trust your gut if you think something is amiss.

      How Fighting Breast Cancer And Ovarian Cancer Has Changed Robyn’s Life:

      “Well, first of all, I have a new set of perky boobs and a flat tummy,” she says. Robyn chose DIEP Flap surgery as reconstruction is done immediately and would eliminate the number of operations she would need to undergo had she selected implants. “My plastic surgeon was also very pro this surgery,” she says.

      Thankfully, she was a good candidate for a DIEP Flap which is a type of reconstruction that uses your own tissue to create a new breast after a mastectomy. They used Robyn’s abdominal tissue to create new breasts, which took around 9 hours as it is such an intricate surgery.

      The New Normal:

      You look at those around you who don’t have cancer and just want to feel ‘normal’ again, as you perceive them to be. But you soon realise this is your new normal and that life can’t go back to how it was before – you were given a warning, take heed of it and develop the skills to reduce stress, practice mindfulness, change your diet, set boundaries and so on. It does take daily practice though.”

      “I have only recently completed treatment, so I am still adjusting to what life looks like outside of daily treatments and doctor’s visits, but one thing it has definitely done is made me slow down and focus on today. Being diagnosed with cancer opens your eyes to what is important in life – prioritising time spent with family and friends, taking the time to listen to the sound of the waves crashing, the wind blowing through the trees, the sunsets and the moon rising – life is about the simple things we so easily take for granted,” she says. More

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      Summer Adventure Awaits: Nurturing Bone Health With MenaCal.7™

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      In the tapestry of a woman’s life, strong bones are the threads that uphold vitality and empower adventures. MenaCal.7™ emerges as a beacon, urging women to invest in their bone health from the early years, an act of self-love that paves the way for a life of boundless possibilities. As summer beckons, it’s time to embrace the warmth and embark on adventures, supported by the strength that MenaCal.7™ brings.

      Summer Adventures Await 

      With the arrival of summer, the call for adventure grows stronger. Hiking through scenic trails, exploring new destinations, or revelling in the joys of outdoor yoga – all these experiences are enhanced when supported by strong, flexible bones. MenaCal.7™ stands as your partner, ensuring your bones are up for every exhilarating challenge the season brings.

      Self-Love: Nourishing Your Foundation 

      Caring for your bones is an act of self-love, a promise to your body that it will carry you through a lifetime of experiences. MenaCal.7™ embodies this self-care, infusing your bones with the nutrients they need to face the world with strength and grace. It’s a reminder that taking care of yourself is a beautiful, powerful act.

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

      Investing in Your Future Self 

      The early years are the foundation of a robust future. MenaCal.7™, with its dynamic blend of calcium, Vitamin D3 and Vitamin K2 (MK-7), helps bones grow strong and resilient. By investing in bone health early on, you gift yourself the promise of an active, adventurous life.

      MenaCal.7™ is more than a supplement; it’s a commitment to your future self. By nurturing bone health early on, you set the stage for a life of vibrant adventures and self-love. As the summer sun warms your spirit, let MenaCal.7™ be the foundation that supports every step of your journey.  More