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    I’m Obsessed With Optimizing Health–These Are the Home Items I Swear By

    You probably already have a toolbox of products you swear by when you’re traveling, doing an at-home workout, or tending to self-care. My ride-or-die wellness essential is my emotional support water bottle because I frankly cannot leave the house without having a hydrating beverage within reach at all times. But what about the products we use in our homes? Although it’s easy to overlook the role our homes play in our health, creating a healthy living space is just as important as eating nutrient-dense foods or using non-toxic beauty products. 
    With so many wellness products on the market, it can be confusing to decipher what we actually need. After moving multiple times in my adult life, I’ve found a few things that I simply cannot live without when it comes to creating a healthy home. Read on for 10 wellness home essentials to add to your home ASAP.

    1. Air purifier
    Even if you don’t suffer from seasonal allergies, having an air purifier on hand at home is especially useful to reduce pollutants and allergens. Look for air purifiers that use a HEPA filter to be sure that it reduces extra small particles. If you have a larger space or a multi-level home, consider adding one on each floor or in each room. 

    2. Oil diffuser ​​
    If you’re looking for a way to add an inviting scent to your home without compromising your air quality (see: toxic candles), adding an oil diffuser could be just what you need. Diffusers disperse the scent of essential oils throughout your home, creating a long-lasting effect. Not to mention, you can mix and match different oils for a scent that is unique to and just right for your space.

    3. Water filter
    We know the benefits water provides for overall health, but tap water may contain harmful additives. To help remove lead, heavy metals, and pesticides from your household water, opt for a water filter. While there are under-the-sink systems, you can also buy a water filter dispenser or a filter that attaches to the faucet. 

    4. Standing desk
    This one is for all the WFH girlies. We’ve all been told about the effects sitting can have on our bodies. Work on posture and get in more movement (bonus points for an under-the-desk treadmill) by adding a standing desk during your workday.

    5. Silk pillowcase 
    Quality sleep is essential for your health, so why not take beauty sleep to the next level with a new pillowcase? Pillowcases can harbor bacteria, dead skin cells, and oils, so selecting one that can keep all of the above at bay is a must. Enter: a silk pillowcase. Silk pillowcases are known for keeping skin healthy and vibrant, as well as preventing hair damage. They also stay cleaner longer between washes due to silk’s properties.

    6. House plants
    House plants don’t just provide pleasing aesthetics—they also act as natural purifiers. Research has shown that having houseplants can actually make you feel happier and reduce anxiety. Don’t have a green thumb? No problem. Plenty of low- maintenance plants can thrive with minimum attention (try a snake plant, staghorn fern, or peace lilies).

    7. Blender
    I personally consider a blender the kitchen staple of all kitchen staples. If you’re a big smoothie girlie, then you know that having a blender that can easily puree frozen fruit or veggies is a must. If smoothies aren’t your thing, a blender also makes the perfect tool for whipping up homemade soups, salsas, juices, and other nutrient-rich recipes. 

    8. Natural cleaning products
    Many cleaning products use ingredients (hi, chemicals) that can do more harm than good when it comes to our overall health. Luckily, there are plenty of non-toxic, sustainable cleaning products on the market today. Bonus: many brands make it easy to have them sent straight to your doorstep. Consider them your one-stop shop for switching to non-toxic cleaning products with the click of a button.

    9. Yoga mat
    You don’t have to regularly practice yoga to justify a yoga mat purchase. If at-home workouts—from Pilates to HIIT—are your jam, then a yoga mat is a necessity. Plus, it pulls double-duty as the perfect spot to practice meditation or stretch after a long day.

    10. Hypoallergenic towels
    This may be basic AF, but selecting a towel that prevents bacteria growth and odors and is allergy-friendly is important. It’s something you use daily after all. And what soak-in-the-tub self-care moment is complete without a fresh, clean towel? 

    10 Items Our Wellness Editor Swears Have Made the Biggest Difference in Her Life More

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    All Your Women’s Health And Wellness Needs In One Place

    At Zoie Health we believe women deserve access to affordable, definitive and helpful healthcare at every phase of their lives. We’re building Africa’s first digital women’s health clinic for 500 million women, offering much-needed support for family planning, fertility, maternity and beyond.

    Catch Us At Fit Night Out

    So far we’ve interacted with you and women like you almost exclusively online. Partnering up with Women’s Health for Fit Night Out is the perfect opportunity for us to give you a first-hand experience of our carefully curated products and services for women’s health and wellness. Join us at FNO on 05 August 2023 to learn more about the Zoie Shop & Pharmacy, where you can access a wide range of women’s health and wellness products. From period, fertility, pregnancy, maternity and menopause needs we’ve got you sorted!

    Delivered Straight To Your Door

    Why take the same monthly trip to the pharmacy when you can have all your essentials for hormonal health, feminine care, over-the-counter medication, sexual wellness, mom & baby products, as well as test kits delivered to your door? Having your medication and personal care products delivered should be as easy as ordering food for delivery. So what are you waiting for? Change the way you care for yourself today.

    Any Burning Questions?

    Plan to break a sweat at FNO? Studies show that those who are physically active report greater sexual desire, arousal, and satisfaction. Drop by our stand to get to know how your workouts can boost your libido. Our resident OBGYN and sexual health educator will be on standby to answer all your burning questions! More

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    200+ Affirmations For Anxiety

    Butterflies in your stomach, increased heart rate, feeling jittery and on edge—we all know what it’s like to experience anxiety. It’s part of being human. Sometimes we get stressed thinking about the future; other times we get triggered by world events. While taking care of yourself and seeking professional assistance such as therapy is crucial for treating anxiety, positive affirmations can be extremely beneficial when you feel a worry coming on in the moment.
    According to a 2016 study, affirmations work by rewiring internal biases in the brain. When you say something to yourself enough times, you start to believe it. They can help ease your stress, manage anxiety symptoms, and promote change in your life. So bookmark this page and turn to it as needed, write down a few that resonate with you, or pick your favorite phrase and repeat it to yourself daily. Ahead, a round-up of 265 affirmations for anxiety in present tense to help shift your mindset and alleviate stress and anxiety.

    200+ Affirmations For Anxiety

    Daily Affirmations For Anxiety
    Regardless of whether you’re living your best life, it’s impossible to fully keep stress and anxiety at bay. However, these daily affirmations for anxiety can help in decreasing stress and confronting anxiety effectively day to day:

    This too shall pass.
    I trust myself.
    All is well.
    I am doing the best I can, and that is enough.
    I can handle whatever comes my way.
    What’s meant to be will be.
    I release the past and embrace the present.
    It is what it is.
    I let go and I am free.
    I have time to prepare and decide.
    My anxiety will not control my life.
    I am not alone; I have a great support system.
    I am allowed to make mistakes.
    Everything’s going to be fine.
    I forgive myself for my mistakes.
    I accept that which I cannot change.
    I am open to new and wonderful changes.
    Life supports me in every way possible.
    I have power and now claim it.
    Everything I need flows to me with ease.
    I am more than my anxiety.
    I am on my own path.
    Wherever I go, I am well.
    I release negative thoughts that do not serve me.
    Focus on one thing at a time.
    I am in control of my thoughts and life.

    Morning Affirmations For Anxiety
    Some mornings are better than others. On the days you wake up and find yourself dreading what’s to come, turn to one of these morning affirmations for anxiety to center yourself and enter the day powerfully and prepared.

    Today is a gift.
    I am ready for whatever today brings.
    This day is full of opportunities waiting to be discovered.
    Today, I will focus my energy on what’s most important to me.
    I will accomplish my goals today.
    I will take everything one step at a time.
    Little by little, I face my fears.
    I am in control of my reactions today.
    I can and I will get through today.
    I’ve totally got this.
    I’m in charge of how I feel today.
    I am strong and can take on anything.
    I choose happiness.
    There are people willing to help me.
    I will go at my own pace.
    I can rise to the challenge.
    Today will be a good day.
    I welcome happiness and joy into my day.
    Everything will work out.
    The universe has my back.
    Worried thoughts have nothing on me.
    I refuse to engage in negative self-talk today.
    The next 24 hours are mine.
    I am happy to be alive today.

    Bedtime Affirmations For Anxiety
    Even the best anxiety apps know that worried thoughts can seriously mess with sleep. So the next time you find yourself tossing and turning or stressing over what’s to come, repeat one of these bedtime affirmations to yourself and reward yourself with much-deserved beauty sleep.

    Tomorrow is a new day filled with opportunity.
    I am grateful for today.
    I fall asleep quickly and easily.
    Right now, I release the stress from today.
    My body deserves rest.
    Inhale tension, exhale tranquility.
    I close my eyes, and sleep washes over me.
    I welcome good, sweet dreams.
    I now empty my head of racing thoughts.
    My bed is safe; no harm can come to me.
    I did my best today.
    Nothing can disturb my peace.
    I embrace rest.
    Love flows from my center.
    Anxiety can’t disturb my sleep.
    My bedroom is an oasis; worried thoughts can’t touch me.
    With every breath, I feel sleepier and calmer.
    I fall asleep with a clear mind and full heart.
    Sleep invites positive energy into my life.
    There is nothing I need to handle right now.
    My mind is calm and my muscles are relaxed.
    I did enough today.
    I can fall asleep whenever I want.
    I choose sleep over anxiety.
    I let the feelings of today drift away.
    I am completely safe and at peace; I don’t need to worry.

    Short Positive Affirmations For Anxiety
    Life is busy, but that doesn’t mean you should let your self-care fall by the wayside. Instead, repeat these short, positive affirmations for anxiety in between tasks, while you’re in the car stuck in traffic, cooking, or taking a shower.

    I am enough.
    I am capable.
    Change is a process.
    I am worthy.
    I love myself.
    I am beautiful.
    I am strong.
    All is well.
    I am brave.
    I am OK.
    Let go.
    I am deserving.
    I am radiant.
    Surrender. 
    I am filled with light.
    I am resilient.
    I am tough.
    Be still.
    I am fearless.
    I deserve peace.
    I deserve pleasure.
    I am somebody. 
    Choose happiness.
    I am powerful.
    I am loved.

    Affirmations For Relationship Anxiety
    PSA: Relationship anxiety is normal—just ask Shay Mitchell. However, anxious thoughts can create unnecessary stress and tension between partners and put a strain on the relationship. But with these positive affirmations for relationship anxiety, you can stop negative, insecure thoughts from getting the best of you and your relationship. 

    I give and receive love fully and freely.
    I release thoughts that aren’t conducive to my relationship.
    My feelings are valid.
    I deserve to be loved and respected.
    I feel secure in my relationship.
    I am worthy of being loved.
    I am independent and confident.
    My partner and I communicate openly and solve conflict respectfully.
    These thoughts are normal.
    My partner loves and respects me.
    Love is all around me.
    I have faith in my relationship.
    I am deeply lovable.
    I believe in infinite love.
    I deserve my happily ever after.
    My needs matter.
    Let them.
    I take responsibility for my emotions.
    I can communicate in a healthy and constructive way.
    No matter what happens in my relationship, I know I will be OK.
    I bring my whole self to my relationship.
    I choose to be vulnerable; walls won’t serve me.
    There’s love, respect, and trust in my relationship.
    My partner and I are fully committed to each other.

    Affirmations For Work Anxiety
    It’s natural to want to put on your best performance at work, but putting extra pressure on yourself can cause unnecessary stress and mistakes. Whenever you feel yourself needing stress relief from a looming project, deadline, or upcoming meeting, turn to these affirmations for work anxiety to regain confidence.

    I am talented.
    I am successful.
    Any company would be lucky to have me.
    I am good at what I do.
    I can do this.
    I am capable and prepared.
    My job does not define me.
    I believe in myself and my abilities.
    I am the right person for this job.
    Today, I will celebrate every little win.
    I will embrace new opportunities that come my way.
    I am capable of picking myself up after I fall down and learning from my mistakes.
    I am proud of myself.
    I am a magnet for money.
    Prosperity and success flow to me abundantly with ease.
    I am open to new and wonderful challenges.
    It’s OK to accept help.
    I am on my own path; no two journeys are the same.
    Keep going.
    I trust my judgment.
    My work speaks for itself.
    I handle stress and tough tasks with wisdom and clarity.
    My desires are being fulfilled.
    I am one step closer to my goals.
    I am grateful for this job.
    I attract abundance, not because of the time or effort I put in, but because of the person I am.

    Affirmations For Driving or Travel Anxiety
    If flying or driving makes you uneasy, you’re not alone. A lot of people experience travel anxiety because it means leaving their comfort zone, or feeling out of control when on the road or in the air. But being able to see different parts of the world is a gift, and you’re more in control than you think. Next time you’re stressed about traveling or driving, use one of these affirmations to combat your anxiety.

    I am grateful for this journey.
    I am open to new experiences.
    I am a safe driver.
    I am open to new experiences.
    Great adventure awaits me.
    Driving comes naturally to me.
    I am safe.
    The world is beautiful.
    Turbulence is normal.
    Airplanes are designed for safety.
    I love to fly and explore the clouds.
    I see beauty outside my window.
    Seeing new things is inspiring.
    I am in control of my vehicle. 
    I am relaxed behind the wheel.
    I am a careful and capable driver.
    I relax and flow with traffic.
    Driving or flying gives me freedom to travel places I love.
    The car or airplane is a safe, capable vehicle.
    I keep my nerves under control while traveling.
    I drive with care and attention.
    I can find joy in the journey, not just the destination.

    Grounding Affirmations For Anxiety
    Whenever you find yourself in a stressful situation or unable to get a hold of your thoughts, turn to these grounding affirmations for anxiety. Similar to how yoga for anxiety works, these affirmations will help you still your mind, feel calm, and release tension.

    I am safe in the here and now.
    I can move past this moment.
    Breathe in, breathe out.
    I am in control of this situation.
    I am rooted to the Earth like a tree.
    With each breath, I draw fresh, healing energy into my body.
    I am not overwhelmed.
    I have what I need to be happy and at peace.
    Today, I exist fully in the present.
    I am at home in my body.
    I am in the right place at the right time.
    I feel glorious, dynamic energy; I am active and alive.
    I am grounded.
    I am balanced.
    I am solid and strong.
    My root chakra is balanced, so I’m safe.
    Nothing else matters besides this moment.
    I am where I need to be at this moment.
    My calmness is a powerful force.
    Every cell in my body is connected to the Earth.
    I am in a natural state of wellness.
    I have strong roots that give me a healthy body.
    My body is filled with inner peace.
    My body is aligned and well.
    I receive every breath as a gift.

    14 Affirmations That Will Make You Tap Into Your Best Self, and When To Use Them More

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    Margot Robbie Dropped Her Latest Wellness Routine in a New Interview

    It’s a Barbie world and we’re just living in it, or at least we can pretend to live out our childhood dreams thanks to Margot Robbie (who didn’t want to live in Barbie’s Dreamhouse?!). ICYMI, Robbie is bringing the iconic Mattel doll to life in the much-anticipated Barbie movie. As Barbie, she can fly down the stairs and walk on water, but behind the plastic-fantastic, jet-setting lifestyle, pink ‘fits, and glam, the actress keeps it real–albeit rigorous at times–with her IRL wellness routine. Keep reading for the lowdown on Margot Robbie’s workout and nutrition preferences. Hint: Her sweat sessions include Hot Skatin’ Barbie energy (think: neon rollerblades, leotard, bike shorts, visor, protective gear, and all). 
    Before we dive in, remember that a celebrity’s wellness routine is likely very different from any of ours; they have money and resources to make a healthy lifestyle feel easier, and pressures such as looking a certain way for a movie role. But celebrity or not, all of our wellness routines should look different because every body is different, and “healthy” means something different to everyone. Take anything that interests or inspires you from this A-List movie star’s wellness routine, and leave whatever doesn’t.

    Her Fitness Routine
    Barbie’s famous gams aren’t going to tone themselves—Robbie put in the (hard) work to transform into the life-size figurine, and the movie’s trailers and BTS pics are proof. Her workout MO? Rollerblading. That’s right, it’s not just on screen that Robbie takes to the streets in her skates. According to her interview with Vogue, she likes to lace up even i her real life (she “hates to break”–she’s that hardcore). ICYWW, she took up rollerskating after her ice-skating stint as Tonya Harding in I, Tonya. To prove my point, she even conducted her Vogue interview while rollerblading. Before you knock the nostalgic activity, consider this: Based on a study by the University of Massachusetts, rollerskating causes less than 50% of the impact shock to your joints than running does, making it a low-impact cardio workout you don’t want to sleep on.
    Aside from skating, Robbie doesn’t shy away from weights, namely intense leg and butt workouts (think: back squats, front squats, leg presses, and deadlifts). She further proves she’s a badass by finishing off her weight-lifting sessions with a jog, jumping rope, jump squats, and mountain climbers. Then, there are her upper body and core workouts that include military presses, push-ups, planks-to-push-ups, pull-ups, and chest presses. As demanding as her workout routine is, Robbie gives her body breaks by alternating between gym and lighter “activity” days such as Pilates, and ballet.  

    Nutrition
    Robbie’s idea of balance carries into how she nourishes her body, making sure there’s room for all foods–including indulgences–in her diet. She admittedly “can’t just have a salad every day and half a glass of wine every second day.” To drive the point home, Robbie continued her conversation with Vogue between bites of avocado toast, grilled Halloumi cheese, and Australian-​​style bacon (extra crispy), and they hit up her favorite ice cream shop, Salt & Straw, post-rollerblading. If you can’t tell already, she has a sweet tooth and knows it’s OK to indulge it. “Chocolate, waffles, and fries are the main food groups that make up my diet,” she expressed to Emirates Woman.
    However, a typical day of eating when she’s preparing for a role might look like porridge and a green smoothie for breakfast, tuna steak and sweet potato for lunch, and lemon chicken and brown rice for dinner. In her everyday, Robbie has a major sweet tooth and knows foods you love are a part of a balanced diet, but she prioritizes protein-rich meals when prepping for roles like Barbe.

    Inside Halle Bailey’s Fitness Routine and Nutrition Plan
    It’s Motivating AF More

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    Here’s Exactly How Your Vagina Changes In Your 20s, 30s And 40s

     Though you may not be aware, vaginas go through changes along with the rest of your body. Here’s of the vagina changes over the decades from your 20s, 30s and beyond …

    Why do vaginas change?

    Through the years, your vagina changes with the rest of your body, drooping and even drying as you approach menopause. Hormonal changes influence the way your vagina looks and feels – though it’s all totally normal. Over time, you can expect a change in vulva thickness, lubrication and pelvic floor strength. Read on for the specifics of how your vagina changes with age.

    In your 20s

    Normal shrinkage

    Puberty’s over (thank goodness) and your organs have reached their adult size. Except, that is, for your labia majora – the outer “lips” that enclose the rest of your privates. Don’t be shocked to see these looking slimmer. As you age, subcutaneous fat, including that of your genitals, decreases.

    In your 30s

    The big stretch

    The uterus balloons to watermelon proportions during pregnancy – then shrinks back down within six weeks after birth. In South Africa, statistics show that the majority of births in private hospitals are conducted by C-section, sparing their vag opening similar stretching.

    Dark shadows

    The hormone shifts that come with pregnancy or ageing can cause your labia minora, the “inner” lips that encircle the clitoris and vaginal opening, to darken in colour. So you can relax if, on your next self-check, it’s like 50 shades of (mauve-ish) grey down there.

    In your 40s

    Short stuff

    Though a woman’s egg supply dwindles rapidly in her early forties, she still ovulates and (sigh) gets her period. Cycles are a bit shorter, though, and tend to peter out by age 51 – i.e. menopause. Your body puts an end to fertility five to 10 years before that.

    Deep squeeze

    Your repro organs are supported by a hammock of tendons, tissue and muscle. Extra kilos, ageing or years of high-impact workouts can loosen this pelvic floor, straining organs and causing bladder leakage or a “heavy” feeling down below. Your move: Kegel exercises! These simple moves strengthen your pelvic floor, making it healthier – and for stronger orgasms.

    Desert rescue

    Lower oestrogen levels affect the vagina’s acid-alkaline balance, which can spur inflammation – along with thinning and drying of the vaginal walls, which can cause itching, burning and redness. Silver lining: regular sex can prevent this (get on it!).

    This article was first published in womenshealthmag.com. More

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    “Do I Really Need to Supplement?” and Everything Else You Need To Know About Electrolytes

    If you’ve found yourself in your gym girlie era, chances are you’ve heard of electrolytes, but the extent of your knowledge of them starts and ends with boosting hydration, or perhaps Gatorade’s neon-colored bevvies. While sports drinks have a bad rap for their additives (think: sugar and artificial dye), the electrolytes they contain can do your hydration goals a solid, especially after you’ve worked up a sweat. But what even is an electrolyte, and do you really need to add the buzzworthy supplement to your regimen? I turned to experts to explain and find out how you can tell if you have an electrolyte imbalance. Read on to get the lowdown on everything you need to know about electrolytes. 

    In this article

    What Are Electrolytes, and Why Do You Need Them?
    “Electrolytes are essential minerals that carry an electric charge in our bodies,” explained Dr. Praveen Guntipalli, Medical Director and Owner of Sanjiva Medical Spa. “They play a vital role in maintaining various physiological functions, such as nerve signaling, muscle contractions, and fluid balance. The most common electrolytes include sodium, potassium, calcium, magnesium, chloride, bicarbonate, and phosphate, and are present in bodily fluids like blood, urine, and sweat.” Electrolytes are vital to specific processes that keep your body functioning as it should, namely maintaining proper hydration and nervous system and muscle function as well as regulating the body’s internal pH levels. 
    “When we engage in physical activities or experience excessive sweating due to hot weather or intense exercise, we lose electrolytes,” Dr. Guntipalli continued. “Thus, replenishing them becomes crucial to prevent dehydration and maintain overall health.  Whether through electrolyte-rich foods or drinks, maintaining a balanced intake of these minerals is necessary for optimal bodily functions and overall well-being.”

    Common Symptoms Related to Lack of Electrolytes
    So how do you know if you’re not getting enough? The telltale signs related to a lack of electrolytes, often referred to as electrolyte imbalances, can vary depending on which specific electrolyte is affected and the severity of the imbalance, according to Mary Sabat, MS, RDN, LD, a nutritionist and ACE-certified trainer. “However, some common symptoms may include muscle cramps or weakness, fatigue or lethargy, dizziness or lightheadedness, confusion or difficulty concentrating, and headaches,” she conveyed. Maria Tointon, RDN, LDN, a registered dietitian nutritionist and CEO of Veg Out With Maria laid out some of the common symptoms to look out for based on the type of electrolyte deficiency:
    Sodium: fatigue, headache, nausea, confusion, muscle weakness, and seizures 
    Potassium: muscle weakness or cramps, irregular heartbeat, fatigue, and constipation
    Chloride: fluid loss, dehydration, weakness or fatigue, difficulty breathing, diarrhea or vomiting
    Calcium: muscle cramps, numbness or tingling in the fingers and toes, weakened bones, and dental problems
    Magnesium: muscle spasms, tremors, weakness, fatigue, and irregular heartbeat
     
    Do You Need to Supplement to Get Enough Electrolytes?
    In most cases, a well-rounded diet packed with fruits and vegetables can provide sufficient electrolytes for the average person. That said, “Unfortunately, many people do not eat a balanced diet so the use of electrolyte replacement can be important for many people,” Sabat suggested. “In addition, intense physical activity, prolonged sweating, vomiting, diarrhea, or certain medical conditions may lead to increased electrolyte losses and a need for additional supplementation.” In other words, you should get all the electrolytes you need from an ideal diet, but on days when your fruit and veggie intake is lower or you’re extra depleted (i.e. if you’re doing a sweaty workout, traveling, or feeling under the weather), you may benefit in supplementing to restore electrolyte levels.
    Cue electrolyte supplements like powders or tablets (shop our picks below!). Check with your doctor or nutritionist before starting an electrolyte supplement, and read the ingredient labels carefully when choosing the right one for you (beware of added sugar and artificial sweeteners). Don’t want to purchase another supplement? You can also try some hacks to get in electrolytes, such as adding a pinch of high-quality sea salt to your water, sipping on coconut water, or snacking on electrolyte-rich foods (see below for some ideas).
    How much electrolytes you need depends on your body, your sweat content, and the weather so talk to your doctor about testing or your electrolyte needs. According to the International Journal of Sport Nutrition and Exercise Metabolism, you can lose anywhere from 0.5 to 1.5 liters of sweat per hour of exercise, so if you’re working out for an extended period of time and/or in the heat, you can do your body some good by replenishing electrolytes lost with an electrolyte-enhanced fluid during or after your workout.  
     
    Foods That Contain Electrolytes
    To get your daily dose of electrolytes, you can also look to your kitchen staples. Sabat shared several foods that naturally contain electrolytes and can help maintain a healthy balance of essential minerals.
    Sodium: sea salt, pickles, olives, celery, beets, anchovies
    Potassium: bananas, oranges, avocados, tomatoes, spinach, sweet potatoes, yogurt
    Calcium: dairy products (i.e. milk, cheese, yogurt), leafy greens (i.e. kale, broccoli), fortified plant-based milk, tofu
    Magnesium: nuts and seeds (i.e. almonds, cashews, pumpkin seeds), spinach, legumes, whole grains, dark chocolate
    Chloride: table salt, seaweed, olives, tomatoes, lettuce
     
    Shop Electrolytes

    Please consult a doctor or healthcare professional before beginning any treatments. 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.

    Nutritionists Share 7 Simple Tricks To Effortlessly Boost Your Hydration More

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    Probiotics Get All the Buzz, but This Unsung Hero May Be More Effective for Gut Health

    While many factors can make the difference between a happy gut and one that gives you major digestive drama, probiotics have gotten all the glitz and glory for boosting gut health. But there’s an unsung hero of balancing the gut microbiome that counts benefits such as repairing gut lining, taming gut inflammation, and managing GI symptoms such as bloating, constipation, and diarrhea.
    A recent study measured how almonds (yes, almonds!) affect the gut, and found that a reason they were beneficial in improving gut symptoms and gut microbes was because they help to increase a specific microbiota compound called butyrate. Butyrate has been associated with several gut-friendly perks, with some experts even claiming butyrate is more effective than probiotics. So what is butyrate, and just how does it work its magic? Spoiler: The health benefits go beyond just the gut. I asked experts to give a crash course on butyrate, its benefits, and how we can get the most out of it. Gut healing ahead. 
     

    In this article

     
    What is Butyrate?
    “Butyrate is a short-chain fatty acid (SCFA) produced through microbial fermentation of dietary fibers in the gut,” explained Dr. Sara Mesilhy, a gastroenterologist. Simply put, butyrate (AKA butyric acid) is a byproduct of our gut’s natural fermentation process. When we consume fiber-rich foods, our gut bacteria digest and break down the dietary fiber in the colon and produce butyrate. “Butyrate helps control inflammation, supports the integrity of the intestinal barrier, and regulates energy expenditure,” Dr. Mesilhy continued. Juliana Tamayo, MS, RD, LDN, a registered dietitian, added that butyrate functions as an energy source for cells in your colon, essentially allowing them to function more effectively and allowing gut microbes to flourish and help maintain a balanced gut microbiome.

    Health Benefits of Butyrate
    So we already know that butyrate lends a helping hand to the gut, but its pros don’t stop there. Research suggests that the short-chain fatty acid butyrate has multiple beneficial effects on overall human health.

    Improves gut health
    “Butyrate helps regulate the growth and function of the cells lining the colon, known as colonic epithelial cells,” explained Mary Sabat, MS, RDN, LD, a nutritionist and ACE-certified personal trainer. In addition to promoting the health of the colon cells, Sabat cited that butyrate supports a balanced immune response and enhances the integrity of the gut barrier, reducing the likelihood of intestinal permeability and other forms of gut dysfunction, like leaky gut syndrome. What’s more, research found that enhanced production of butyrate encourages regular stool output (read: a well-functioning gastrointestinal system). 

    Enhances sleep
    “A healthier gut also means fewer problems sleeping,” Tamayo mentioned. In fact, a study suggests that butyrate is a sleep-promoting agent and plays a major role in sleep onset and sleep quality, inducing significant increases in non-rapid-eye movement sleep (NREMS) and the duration of deep sleep.

    Reduces inflammation
    Chronic inflammation is a major risk factor, which if unchecked, can eventually start damaging your healthy cells, tissues, and organs, leading to cell damage. And your gut microbiome is a key factor that regulates the level of inflammation, not only in your gut, but throughout your entire body. Enter butyrate. “Butyrate has anti-inflammatory properties and can help reduce inflammation in the gut,” Sabat affirmed. “It modulates immune cell activity and reduces the production of pro-inflammatory cytokines, potentially benefiting conditions like inflammatory bowel disease (IBD).”
     
    Increases insulin sensitivity
    Insulin sensitivity refers to how responsive your cells are to insulin, an essential hormone that controls your blood sugar levels. A person with low insulin sensitivity also has insulin resistance, or higher blood glucose levels, which can show up as anything from unhealthy weight to fatigue or dizziness to increased risk for prediabetes. “Butyrate may have a positive impact on metabolic health,” Sabat stated. “It can improve insulin sensitivity, enhance glucose metabolism, and help regulate appetite and body weight.” 
     
    Supports brain health
    The gut microbiome is deeply connected to the brain through the gut-brain axis, a bi-directional superhighway of communication between our brain and gut, linking emotional and cognitive centers of the brain with intestinal functions. Short-chain fatty acids such as butyrate only add to their strong connection. After all, they are known to contribute to the production of brain-derived neurotrophic factor (BDNF), which is essential for neuronal survival and growth, serves as a neurotransmitter modulator, and participates in neuronal plasticity vital for learning and memory. According to Dr. Mesilhy, butyrate can protect the brain and improve its ability to adapt (also known as “plasticity”) thanks to its neuroprotective effects (read: safeguarding the central nervous system from neuronal damages caused by chronic or acute neurodegenerative diseases), thereby supporting its optimal health.

    How to Get More Butyrate
    Because the body produces butyrate when gut bacteria digest and break down dietary fiber in the colon, the simple way to get more butyrate is to eat more fiber (such as fruits, vegetables, nuts, whole grains, and legumes) to provide the necessary substrates for gut bacteria to produce butyrate (Sabat cautioned to gradually increase your fiber intake to allow your gut bacteria to adjust and avoid digestive discomfort).  
    Sabat also explained that resistant starches (found in foods such as green bananas, potatoes, and legumes) can also be beneficial for producing butyrate because they’re not fully digested in the small intestine so they reach the colon, where they can be fermented into butyrate. Fermented foods (such as yogurt, kefir, sauerkraut, or kimchi) are also a key part of butyrate production because they contain beneficial bacteria that produce butyrate. In some cases, butyrate supplements (like this or this) may be used to support gut health. These supplements deliver butyrate directly to the colon, bypassing the need for bacterial fermentation. Talk to your doctor if you’re interested in supplementation–in most cases, your body can produce all the butyrate it needs on its own when you’re eating the right foods.

    Please consult a doctor or a mental health professional before beginning any treatments. 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.

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    I Tried Ozone Sauna Therapy – Here’s What Happened

    From the plethora of health and wellness treatments comes something unusual: a gassed-up treatment that promises to heal and reinvigorate. We went ahead and tried ozone sauna therapy at Expand Health to scope out the vibe.

    What is ozone sauna therapy?

    Simply put, it’s a chamber that emits steam and ozone. The steam opens up the skin’s pores, making it possible for ozone to enter the body and be absorbed, so that the benefits can be felt. Your head is never inside the ozone chamber, since ozone is toxic to breathe in (kind of like the ozone in the sky we’re trying to combat).

    Patients are given an oxygen mask to breathe in, so that the ozone doesn’t enter the lungs and cause damage and the chamber should be sealed off at the head.

    While ozone is toxic if breathed in, it’s believed there are other benefits to be gained from having it seep through your pores. Anecdotally, it’s used to treat skin lesions, fight viral infections, activate the immune system and even boost digestion. Many of the benefits, per studies, are yet to be proved scientifically, and researchers are working to gain a greater understanding of ozone therapies.

    Per the little research that exists, ozone therapy could:

    Boost your immune system, since the flood of oxygen in the body stimulates immunity.

    Improve circulation, as fresh oxygen travels to your cells, organs and tissues.

    Protect from foreign invaders, as a boosted immunity halts growth of bacteria and viruses and limits their survival.

    Reduce oxidative stress, since oxygen brings in new life to cells. It could in this way calm inflammation and chronic disease.

    I tried ozone sauna therapy

    I went to Expand Health in Cape Town to try their ozone sauna. They have a range of treatments on offer, from red light therapy to cryo-chamber and oxygen therapy. I opted for the ozone sauna, not entirely because of the cold, but because it’s one of the treatments I had yet to try.

    After dispatching of my garments and donning a towel, I climbed into the sauna chamber and sat on the sterilised seat, while my therapist closed up the machine to let the ozone in. It felt steamy and warm and smelled a bit like chlorine, but not in an overwhelmingly bad way. The ozone seeped through my pores for twenty minutes at varying heats, starting from a balmy 38º Celcius. I promptly fell asleep and felt blissful. After my session, I felt remarkably clean and dewy. I also felt refreshed.

    My therapist and practice manager, Carmen Heunis, tells me that the really revitalising effects are felt from coming to regular sessions – which makes sense, since most therapies need to be done often to see results. Overall, I felt it was a really lovely and passive way to take in something with rejuvenating effects.

    Before your ozone sauna therapy

    Make sure you have a qualified practitioner administering the treatment

    Make sure you never breathe in the ozone as this can be toxic

    Make sure you use a proper machine that never opens during the treatment

    You should have oxygen throughout so that you never breathe in the ozone

    Before you leave the machine, you should wait for the ozone to be suctioned out of the machine before opening

    For peace of mind with this kind of treatment, make sure your facility is part of the South African Association of Health And Skincare Professionals More