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      Why Is It So Hard To Quit Vaping? (+ The Exact Steps, Per Experts)

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      As a woman who writes for a publication that routinely encourages striving for health, I’m ashamed to admit that I vape. It’s a habit I picked up years ago in China, where every second person walked around with a vape around their neck (the country has since banned all e-cigarettes, except those with tobacco flavour). Upon re-entering South African society, I was surprised to learn that vaping had graduated from an embarrassing activity for people who channel their inner Gandalf to something almost everyone is doing. Last year, a local survey found that “more than one in 10 (11.3%) adults in urban South Africa have tried e-cigarettes and 4% of adults were regular e-cigarette users at the time of the survey.”I’m one of the 4% and from my experience, the vapers around me are sure that it’s something they need to give up at some point. The health impacts are becoming more known to us – stuff ranging from excess phlegm to full-on hospitalisation – but there’s one giant problem. Nobody seems to know how to successfully quit vaping. 22-year-old Kiara Bouw started vaping to mitigate the “stress of my final year and my job; I needed some sort of outlet.” She thinks it’s addictive and hasn’t stopped, even though she’s experiencing health complications. “My coughing has been getting so much worse, especially in the morning,” she notes. “I wake up in the morning and I’m coughing or wheezing and I’m like ‘I’m gonna quit smoking, I’m done, I’m not smoking anymore,’ but as soon as I smoke, my throat feels much better. My throat really hurts but as soon as I smoke, it goes away.” As to when she’ll quit? She says it’ll happen “as soon as I graduate.”So… what does vaping do to your body?Traditionally, vapes are marketed as cigarette smoking cessation tools. Without the harmful tobacco or tar, vapes – a heady mix of water, food-grade flavouring, nicotine, cannabis (THC, CBD), propylene glycol or vegetable glycerin – are touted as the smoking alternative without the looming death date.Now, more and more evidence is emerging to debunk the idea that vapes are a good idea. It’s linked to poorer mental health, including anxiety and depression, with experts saying that vapers are more at risk of a depression diagnosis than non-vapers. Plus, the adverse effects of vaping are now an illness in itself, called “e-cigarette or vaping-associated lung injury” or EVALI, which has resulted in nearly 2 800 cases of severe lung disease and 68 deaths so far in America alone. (In SA, the number is unknown, possibly because docs won’t typically consider vaping when diagnosing lung disease.)Next, the high nicotine content poses a problem. Typically, vapes use nicotine salts for a more intense hit that also translates into a smoother smoking experience. But “nicotine salts, which have a lower pH than freebase nicotine, allow particularly high levels of nicotine to be inhaled more easily and with less irritation to the throat than freebase nicotine,” the CDC notes. As a result, experts estimate that there can be as much nicotine in one vape pen as there is in one or two boxes of 20 cigarettes. And that hyper flood of nicotine, introduced every few minutes, creates a vice-like addiction that’s harder to get out of than a Wi-Fi contract.Trying to quit vaping? Good luck, people sayThe overload of nicotine, an addictive substance, is what many suspect to be the reason it’s so hard to quit vaping. “The nicotine gives me a calm feeling, which is why I smoke,” explains 29-year-old ex-cigarette smoker and current vaper Kim Fortuin. “It’s really my way of dealing with my day-to-day stress at work and life, I think I pick it up when I’m most stressed.”What’s more, since vaping is so easily accessible and far less offensive than cigarettes, people have access to it all day, multiple times a minute: puffing in bed, on the couch, during WFH sessions and while driving. “I use the disposables; I can smoke it all in one day and be very disappointed because I want to smoke more,” confesses 30-year-old Sam Buckley. She’s been vaping for seven years. “It’s just constantly in my mouth,” she adds. “Now I smoke the big disposables with 5000 puffs – in one week. I know. It’s so bad.”

      Like many people, Sam wasn’t a smoker before starting on vapes. She smoked hookah socially but when vapes started permeating social gatherings, she was attracted to the pleasant taste and flavours. It’s what drew in Kim, too. “The smell of cigarettes was working on my nerves and the smell of vapes are so much nicer and delightful,” she says.

      READ MORE: 5 First Steps To Take After An Early-Breast-Cancer DiagnosisPeople who want to quit vaping feel like they’re trappedFor people like Kim, who turned to vaping to quit smoking, a 2021 study in Preventive Medicine Reports found that 80% of them continued vaping a year later, essentially swapping one vice for another. While Kim knows the health impacts of vaping, she’s just not keen to give it up yet. “Eventually I think I should want to quit but I don’t know how; I must be really motivated to stop and I think something else might take its place,” she says.Ironically, for some people, that replacement is cigarettes, as one study found when analysing people’s vape cessation methods on X (formally Twitter). That might be because of what a 2019 study qualified: that vaping is twice as addictive as cigarettes, making it that much harder to quit.

      In the end, one might end up in an endless loop, going from one smoke to another in search of relief. “I tried to quit because it’s bad for me – smoking is bad for your health,” says Sam. “I feel like vaping is worse than smoking because you’re constantly going at it.” She tried to quit three times in the span of six months but always succumbed to sweet blueberry vapour, citing stress as the final straw. “When I’m stressed, I just know that I have to smoke,” she says.

      Case in point: the longest I’ve been able to go without vaping is just two days. By the third day, I was in complete frustration, unable to think about anything else but the sweet relief of peach ice tantalising my olfactory system. It’s a special kind of torture.How are people giving up ‘flavoured air’?TikTok is bedazzled with videos of people trying to quit vaping. Most of the time, people throw the vape in water (so they don’t dig it out of the trash in a few minutes). And then there’s a ‘quitting kit’ – what I’m calling them – often involving nicotine patches, teas and fruity chewable snacks.

      Quitting kits are all over TikTok. This might be because vaping can be an all-encompassing sensory experience. TikTokkers are learning to replace that one habit with an entire bag of tools. This ranges from things that replace the hand-to-mouth movement (water bottles with straws, for the sucking motion). And, mint gum and sweets mimic the glucose response from vaping. Journals replace the emotional release from vaping and books serve as a distraction or motivation.As I’m writing this, I’m forced to reflect on the many times I’ve tried to quit vaping. I didn’t have gum, fidget spinners or a journal. But now, having done all this research, I’m seriously considering the deep hole I’ve dug for myself. After all, I wasn’t particularly invested in the stuff to begin with. But now I can barely survive an hour without a drag. There’s a list below on how to quit vaping – step by step. I’ll be trying it ASAP. But that’s a whole new story (stay tuned).READ MORE: More People Are Using Ketamine For Depression – But How Safe Is It?How to actually quit vaping, according to expertsActually giving up flavoured air for good might entail a bit more than a bunch of candy. Here, experts dive into concrete steps you can take to give up the sweet smoke.1. Understand addiction“Someone who wants to quit vaping should understand that vaping is an addiction and that quitting can be difficult,” explains Dr Mdaka. Sanam Naran, counselling psychologist and founder of the practice Conscious Psychology, agrees. “We often minimize our addiction to vaping because it is seen as “less harmful” and more socially acceptable,” she says. “Breaking through the denial is always the first step.”While you’re looking inward, it’s a good idea to talk things through with a psychologist. “I often notice that there is an inability to regulate emotions healthily, as well as an inability to tolerate uncomfortable emotions, which is the first layer underneath an addiction,” observes Naran. “Once this is explored in therapy, they are able to then move on to tackling the behaviour.”2. Rally the troopsExperts emphasise that letting people know ahead of time about what you’re doing is an important step. “Identify people around you who can act as a support structure during this period,” says Dr Mdaka. “It’s also important for the individual to know the possible withdrawal symptoms that they may experience.” When this happens, Dr Mdaka recommends you “remind yourself that these symptoms are temporary and will pass.”3. Recognise your triggers“Addiction is founded on chemical releases alongside environmental stimulus-response triggers,” explains Cara-Lisa Sham, CEO of digital well-being platform soSerene. For example, if a vexing boss drives you to vape in the bathroom multiple times a day, make a mental note of it. Then, figure out how to work through those emotions healthily. Sometimes, says Dr Mdaka, you might need to avoid your triggers altogether for a while.4. Prepare for the mood swings“During the period of quitting, anxiety symptoms and depressive symptoms may be exacerbated,” says Dr Mdaka. Anxiety, irritability and restlessness may be par for the course. If your side effects get unmanageable, Dr Mdaka recommends talking to a doctor about therapeutic interventions or medication to help.Also, recognise that simply giving up vaping doesn’t make things smooth sailing. “It’s important to take into account that quitting an addiction is often not a linear process. There may be moments where you relapse, so try not to be too hard on yourself. Focus on taking it one day at a time,” says Naran.5. Yeah, the quitting kit works“They *are* effective methods that can help individuals addicted to vaping to quit successfully,” notes Dr Nokuthula Mdaka, a member of the South African Society of Psychiatrists. It’s called nicotine replacement therapy and includes nicotine-infused gum, patches, nasal sprays or tablets. “These products have been well studied in literature and are approved by US Food and Drug Administration (FDA). They work by delivering measurable nicotine doses which are free from the harmful chemicals found in vaping,” says Dr Mdaka.But if you’re in a pinch and don’t have the specialised stuff, the regular goods (gum; candy), can work too. “They also reduce and relieve cravings and withdrawal symptoms of nicotine,” says Dr Mdaka.6. Implement new coping mechanisms“In times of high stress, we are drawn to activities that offer temporary relief or instant gratification,” says Sham. “Given the dopamine-inducing qualities of nicotine contained in vape, a sense of calm and serenity can be quickly felt from vaping. There are, however, more sustainable and health-promoting activities that can be adopted instead.” Time to take on the work of really dealing with stress.Experts recommend:Exercise. It’s a potent dopamine factory with an overwhelming amount of positive evidence

      Meditation. This is key for settling the mind and bringing yourself back to the present

      Adopting a positive mindset. “When we change our perception and see challenges as opportunities for learning and growth, we can reprogram the way we see stress,” says Sham.

      Plan your day. “Scheduling everything that needs to be done will make your day less stressful and more predictable,” says Dr MdakaREAD MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To Experts7. Identify any underlying issuesOf paramount importance is figuring out what’s driving your addiction in the first place. “Individuals who are addicted to vaping could have underlying psychological problems or disorders,” says Dr Mdaka. “These psychological problems could have been present prior to the addiction. Vaping could have been used as a coping mechanism. Vaping could also exacerbate the psychological problems.”Naran notes that trauma can also hamper your ability to give up your crutch. Childhood trauma (including perfectionist or absent parents), emotionally repressive cultures and emotional avoidance can all drive addictive behaviours. “Self-reflection through therapy with a psychologist is what would address the above,” she says.

      Michelle October

      Michelle is the features editor at WH. She’s immensely curious about the world, loves a and enjoys a good surf when the waves are good. Find her on Instagram here. More

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      ‘Young Woman And The Sea’ Star Daisy Ridley Opens Up Exclusively About Her Graves’ Disease Diagnosis

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      I look up, and Daisy Ridley is standing and waving to me from across the room at the Soho House in West Hollywood.Dressed in a grey sweater (Los Angeles has been awfully cold and gloomy for this time of year) and with her signature short hair, she somehow has that particular mix of star quality and approachability – it’s as if your best friend from next door is now a movie star.It’s this same quality that gives her the chameleon-like tendencies that many actors strive for; her acting projects range from a troubled housewife to a socially awkward office worker to a strong and stubborn Jedi. “It’s all make-believe,” says Daisy, laughing. “It’s about turning up and being very present and being very open and available, but also submitting to someone else’s vision. It’s about being open to what other people believe, even if you come up with ideas of what that is.”In her newest role, Daisy plays the real-life American athlete Gertrude “Trudy” Ederle in Young Woman and the Sea, centred on the story of the first woman who swam the English Channel. (Daisy executive-produced the movie.) It’s also the 98th anniversary of that historic swim – a feat that Daisy learned about intimately. “The first time I swam for the role, we were in a 20-metre pool, and I swam halfway, then started panicking. I was like, I can’t do it. I actually can’t do it,” she says. “It was a classic lied-on-the-CV moment of, What the f*ck have I done?”On the last day, filming in the Black Sea, Daisy was told to just swim as long as she could. She has no idea whether she swam for minutes or for much longer. “I remember thinking, ‘I can’t do this anymore’,” she says. Emerging from the water with the thought, ‘God, I hope that was okay’, and turning to O’Connor, she saw the Olympian trainer had tears in her eyes. Daisy had not just done it, she’d done it well – cold and current be damned. “The build-up to it was worse than the thing. Once you’re [swimming], you’re like, ‘Oh, I’m fine’. And then after the fact, I was like, ‘How did I actually do that?’” she says of the experience.Yet Daisy is no stranger to doing hard things. Diagnosed with endometriosis (in which uterine-like tissue grows outside the uterus and often causes severe pain) in her teens and polycystic ovaries in her 20s, she’s been candid about her health, on social media and in interviews. But now she’s dealing with another curveball: Graves’ disease, an autoimmune disorder that involves overactivity of the thyroid.Photographed by Jonny MarlowBack at our table, Daisy takes a drink of water, then looks at me. “It’s the first time I’ve shared that [Graves’],” she says, moving her hands along the glass. She was diagnosed in September 2023, after her general practitioner encouraged her to see an endocrinologist following bouts of hot flashes and fatigue. (She doesn’t know if all three of her diagnoses are related, but the symptoms for all can be similar.)The star had started feeling terrible following the filming of Magpie, a psychological thriller in which she plays Anette, a wife and mother dealing with her rocky relationship. “I thought, ‘Well, I’ve just played a really stressful role; presumably that’s why I feel poorly’,” she says. When she described to her endocrinologist her symptoms, which included a racing heart rate, weight loss, fatigue and hand tremors, the doctor mentioned that the feeling of Graves’ is often referred to as “tired but wired” – and Daisy realised she felt super irritable. “It was funny, I was like, ‘Oh, I just thought I was annoyed at the world,’ but turns out everything is functioning so quickly, you can’t chill out.”READ MORE: 4 Quotes By Our September/October 2024 Cover Star Daisy Ridley That Inspired Us To *Listen To Our Bodies*With the diagnosis, Daisy experienced some sadness, but also – if she’s being honest – irritation as well. As someone who takes good care of herself physically, it felt to her like a random blow. On the silver linings side, the disease led Daisy to a more routine pattern of daily medication and a more mindful diet. She’s been vegan for years but decided to go gluten-free following her diagnosis. “I am not super strict about it, but generally cutting down on gluten makes me feel better,” she says, noting it is said to help with inflammation for those predisposed to it (like Daisy).The 32-year-old is still working to find balance. Soon after she started implementing the lifestyle changes, she woke up and found herself listening to the birds and noticing the colour of the sky and how it was so blue. “I didn’t realise how bad I felt before. Then I looked back and thought, ‘How did I do that?’”The diagnosis has also led Daisy to a renewed sense of body awareness and reminded her that not everything canbe anticipated. “I’ve always been health conscious, and now I’m trying to be more well-being conscious,” she says. She’s working to pay attention to her body, slow down and rest when she needs to. And she’s integrating things like infrared saunas, cryotherapy, massages and acupuncture into her routine, along with her beloved bath time. She’s into crystals, too and carries around rose quartz with her everywhere she goes; it’s said to promote emotional balance, self-love and peace. “I do a fair amount of the holistic stuff, but I also understand that it is a privilege to be able to do those things.”Daisy is, like so many of us, learning to continuously listen to her body, a thing she knows many women are not inclined to do. “We all read the stats about women being undiagnosed or underdiagnosed and sort of coming to terms with saying, ‘I really, actually don’t feel good’ and not going, ‘I’m fine, I’m fine, I’m fine, I’m fine.’ It’s just normalised to not feel good,” she says.At that point, we sit in a moment of quiet, and I let that sincerity and the severity of that statement wash over us. If you look at the list of health issues she’s dealt with, Daisy has every right to be bitter or overwhelmed, but in reality, she’s thinking about those who have it worse. “In the grand scheme of things, it’s much less severe than what a lot of people go through,” she says. “Even if you can deal with it, you shouldn’t have to. If there’s a problem, you shouldn’t have to just [suffer through it].”In coming to terms with her new reality, her exercise regimen has shifted as well. Having worked out consistently since she was 20, Daisy has always been active in general – her mom put her and her two sisters in gymnastics as kids just to keep everyone busy and moving. Having attended a performing arts school, she also danced and sang.Today, her routine includes working with personal trainer Matt Bevan, who also trains the likes of Lily James, Sienna Miller and Jenna Coleman. “He’s just so good. He understands bodies; he understands fatigue,” says Daisy, who doesn’t really do high-intensity cardio or running or things that “just don’t suit” her body, health issues and goals. “I do lots of stuff that is reactive and functional,” she says, including mobility exercises, some lifting and general calisthenics and bodyweight movements. Moves that keep her going: lateral lunges, split squats, Bulgarian squats and hip thrusts, among others. Bevan also makes sure to integrate coordination drills for Daisy, so her muscles work together as a unit. To do so, they incorporate medicine ball throws and plyometric jumps and hops.Photographed by Jonny MarlowWorking in tandem with Bevan, Daisy integrates specialised trainings for roles that call for it – like swimming with O’Connor or doing kickboxing for another high-action role. For Jedi training, she relied on a lot of arm workouts.(Wielding a lightsabre is no joke.) “Generally, my training stays pretty consistent. And then we tailor stuff to what I’m doing,” she says. “It’s just finding the balance and me understanding now where my tolerance really ends.”And yes, her tolerance does end. After doing her press tour for Young Woman and the Sea, she went straight into pick-ups (i.e., refilming small scenes or moments for a film). “I was just shattered, so I took a few days off training and am now on a ‘deload’ week,” she says. (A deload is where you take a bit of a break or lower the intensity of your workouts.)It’s been an adjustment, because for Daisy, working out is a mental escape, not solely a physical feat. “It’s an hour just for me and it’s my time to do what I need to do to make myself feel good,” she says. The other thing Daisy really likes to do for her mental health? Reading. Daisy has always been a voracious reader and she credits that love of reading as a major reason she’s an actor today. (Two of her recent favourites include Sorrow and Bliss by Meg Mason and As Young as This by Roxy Dunn.) Getting immersed in a script is one of her favourite parts of the job. “I get to the point where, if I’m reading, I can’t hear other people,” she says. “Reading is my meditation.”It’s hard not to see the parallel between tuning in to the words on the page and how she’s now tuning in to her own needs, in terms of managing Graves’ disease, getting lost in what works for her, and finding peace in the new routines of it all. Her hope is that others going through health struggles can do the same and realise there’s calm and acceptance on the other side – you just might have to swim for it.This article appeared in the September/October Issue of Women’s Health South Africa. Written by Samantha Leal. Photographed by Jonny Marlow. Styled by Kristen Saladino. Hair: Mara Roszak using RŌZ Hair, represented by A-Frame Agency. Make-Up: Chanel makeup artist Kate Lee using Chanel Beauty. Manicure: Jolene Brodeur at The Wall Group. More

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      How Lizelle Knott Turned The Pain From Her Multiple Cancer Diagnoses Into Purpose

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      At just 16, Lizelle Knott faced her first cancer diagnosis – Non-Hodgkin’s B-cell Lymphoma. What followed was a rollercoaster of chemotherapy, surgeries and life-changing diagnoses. Now, at 43, she’s living with stage 4 metastatic breast cancer, but her story is anything but one of defeat. Instead, she’s built a sisterhood for others battling cancer, launched a clothing line designed to support those undergoing treatment and continues to be an inspiration to everyone who hears her story.The Early Days of Battling CancerNon-Hodgkin’s B-cell Lymphoma was discovered in Lizelle’s chest cavity at age 16, constricting her windpipe and causing constant puffiness in her face. What had initially seemed like a reaction to skincare products soon revealed itself to be something far more sinister. Fresh from losing her father in a car accident the year before, the news shattered her family. But she faced it head-on, enduring 10 rounds of CHOP chemotherapy and coming out the other side – albeit with a GI Jane haircut, but in remission.Life, however, had more hurdles in store for Lizelle. At 33, she was diagnosed with stage 2 Estrogen-Receptive Breast Cancer. A lump in her right breast confirmed her worst fears. She underwent a mastectomy, immediate reconstruction and six cycles of TC (Taxotere and Cyclophosphamide) chemotherapy. Once again, remission followed, but the reprieve was short-lived. “A few years later in 2017, during my routine three-monthly check-up, I was told the cancer had returned, this time in my liver. I moved from stage 2 to stage 4 in the blink of an eye – and my whole world was turned upside down,” recalls Lizelle. She adds: “At the time, I was busy with fertility treatment to attempt having a second baby. I had to give up on that dream of providing Grayson with a sibling.”READ MORE: Run For The Girls: Conquer Miles & Support Breast Cancer Awareness #FLYGRLFLYThe Never-Ending BattleSince that fateful moment in 2017, cancer has recurred more times than she can count. The disease metastasised to her scapula and vertebrae, leading to countless chemo cycles, radiation, liver resections and even the removal of her right kidney. It’s a list that seems endless, but she refuses to let it define her life. “Instead, I choose to focus on what matters the most in my life – my son, Grayson, who was just 14 months old when he first heard the words ‘breast cancer,’” says Lizelle. Today, Lizelle lives for Grayson – embracing the role of a mother, partner and businesswoman, despite the constant doctor’s visits, blood tests and treatments that have become part of her routine.

      Her mantra? “Attitude is the difference between an ordeal and an adventure,” she says. It’s a perspective she clings to, even during the darkest times. While some days are undeniably tough, her positive outlook and the joy she finds in daily moments keep her going.Navigating Treatment and Finding StrengthEach form of cancer has presented its own unique challenges. The chemo for lymphoma was particularly brutal, especially for a 16-year-old grappling with the trauma of losing her hair, recalls Lizelle. The hardships still didn’t deter her, she admits. “I managed to finish school and even became a prefect – which was one of my proudest achievements,” enthuses Lizelle. When breast cancer arrived, she was determined to fight but now willing to lose her hair again. “I was adamant not to lose my hair for a second time. Not only for my mental well-being, but I also didn’t want Grayson dealing with a bald mommy at such a young age. I managed to save about 60 percent of my hair using the chemo cold cap system. If you bumped into me at the mall, you’d never know I was going through chemo,” she shares. Even with the chemo and radiation side effects having taken their toll on her, from cracked palms and feet to extreme fatigue, Lizelle always finds a way of forging ahead. And then there were the liver resections – two of them – which she describes as the most painful experience she’s ever endured.  “I wouldn’t wish that experience on my worst enemy. But it’s a small price to pay if it means I get to spend another day with my boy and loved ones,” says Lizelle. READ MORE: 5 First Steps To Take After An Early-Breast-Cancer DiagnosisThe Birth of ‘This Is Me’One of the most significant ways she’s channelled her energy is through her brand, This Is Me. Born out of a personal need for comfortable, yet empowering clothing to wear during chemo, the brand offers apparel for women on a similar journey as her. “I wanted to create outfits that were not just functional, featuring designs that accommodate chemo ports, but also stylish and motivational,” explains Lizelle. It’s evident that she’s poured her heart into this project, describing it as more than just a business but a lifeline for other women facing cancer.And the rallying anthem behind her work? The song This Is Me from the 2017 musical The Greatest Showman. She particularly loved the line: “I am bruised, I am brave, this is who I’m meant to be.” The This Is Me leggings, emblazoned with the slogan down the leg serve as armour for the women who wear them – whether they’re heading to a chemo session or grabbing coffee with friends.Empowering Others Through ‘This Is Me’Her drive to empower others led her to design tops specifically for women with chemo ports. After experiencing the frustration of finding clothing items that offered easy access to her port without sacrificing her dignity, Lizelle saw an opportunity to make life a little easier for other women in her shoes. These port-friendly shirts and range of leggings aren’t just about function – they’re mainly for helping women feel good about themselves during one of the most challenging periods of their lives, she explains.

      Lizelle also has a few new products in the pipeline – which include post-op robes and pyjamas designed with drain pockets, made from luxurious Armani satin. These items are as beautiful as they are practical, ensuring that women can feel both comforted and stylish after surgery. The chemo bags – customisable with handpicked essentials – will be another addition, offering thoughtful gifts for women facing treatment.Parting shotHer message to other women going through cancer? Find your “why.” In Lizelle’s case, her ‘why’ is Grayson. Whether it was planning his second birthday party during chemo or looking forward to another day spent with him, he’s always been the wind beneath her wings. “I want other women to know that it’s okay to have dark days and to feel overwhelmed. It’s also okay to be selfish with your time and energy to prioritise your health and well-being,” says Lizelle.Through her own journey, she’s proving that life doesn’t end with a cancer diagnosis. There’s still joy, purpose, and, yes, adventure to be had, she reminds all of us. And through This Is Me, she’s hoping to remind women everywhere that they are brave, beautiful and more than their scars. “I vowed to make it my mission to share my story and provide as much support as possible so that others didn’t feel as lonely on their cancer journeys,” notes Lizelle. Support This Is MeBreast Cancer Awareness Leggings

      Be You, Bravely Tank Top – Pink

      Custom Survivor T-Shirt More

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      7 Sexual Health And Wellness Products That Every Woman Should Aim To Own

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      When we think about sex, it’s not unusual for our minds to jump immediately to the typical sexy things – toys, different positions to try out, flirty tips, how to have a better orgasm etc – but we should also be thinking about our sexual health and wellness and making sure that all our working parts are at their optimum so that sex can be the earth-shattering, spine-tingling experience we all want it to be. It’s important to remember that you can’t have good sex if your body isn’t at its best.We’ve rounded up a few products that will help you take control of your sexual health and not leave it to the last minute when an itch suddenly alerts you to something being wrong down there. Ahead, seven amazing health and wellness products you need to add to your shopping list today:READ MORE: Add ‘Prone Bone’ To Your List Of Hottest Sex Positions To Try Out SoonFemina Probiotic Capsules with Cranberry Extract

      Probiotics

      The role of probiotics in vaginal health is well documented with experts unanimous about their benefits. They can help you maintain a healthy vaginal microbiome, reduce the risk of UTIs, support the immune system, reduce inflammation, may help with your vaginal pH balance and promote optimal overall vaginal health. We love these daily probiotic dietary supplement capsules that balance yeast and bacteria to maintain and support feminine intimate health. Ideal if you suffer from recurrent yeast (candidiasis), bacterial vaginosis and UTI (Urinary Tract Infection) infections.

      Liqui Gold Lube

      Lubricant

      This light formula is created to work in harmony with your body’s ecosystem, not against it. The power of Liquid Gold Lube doesn’t end there, you also get to enjoy the antioxidant benefits of rooibos as you enjoy the ride. Lube reduces friction, therefore lessening your risk of injury during sex. And if you’re using condoms, lube also makes it less likely that it’ll break or fall off, therefore increasing your protection against STIs including HIV.

      Plus One Toy Cleaning Wipes

      Sex Toy Wipes

      Ppsssstttt, listen up if you’re a sex toy girlie! Using unsanitary sex toys can potentially introduce unwanted bacteria into the vaginal environment. This can lead to the overgrowth of bacteria known as bacterial vaginosis or cause a urinary tract infection, says Joburg-based specialist obstetrician, gynaecologist and aesthetic gynaecologist Dr Esther Rockson. We recommend these individually wrapped toy cleansing wipes that are made with all-natural ingredients. They’re paraben-free, alcohol-free, hypoallergenic, pH balanced and cruelty-free) and are safe for both the body and sex toys.

      READ MORE: 4 Most Common Questions Women Ask About Their Sexual HealthBioSmart STI Basic 3 Test Female

      STI Testing Kit

      The BASIC 3 STI Test is a DNA test for three common STI’s will give you peace of mind without a trip to the clinic! Try at-home STI testing for fast and private results. This test detects current infection of 3 common STIs using a urine sample. This sample kit includes a urine sample collection device. Your urine sample is collected and sent for DNA testing at the BioSmart laboratory for trichomonas vaginalis, chlamydia trachomatis and neisseria gonorrhoea.

      First Health One Step HIV Self Test

      HIV Rapid Test

      Practising safe sex is the most important aspect of having sex. No pleasure is worth the potentially life-threatening consequences of having unprotected sex. But things do go wrong and sometimes no matter how well you are prepared, things don’t always go to plan and mistakes can happen. It’s always best to go to a qualified person, who will be able to offer you counselling should you receive a positive result, but for whatever reason, should you need to do a test at home, this HIV test will give you results in 10 to 15 minutes. If you do get a positive result, consult a health practitioner as soon as possible.

      READ MORE: The Best Lubes For (Almost) Every Type Of Sex SeshMy Cup’in Menstrual Cup With Cleansing Cup

      Menstrual Cup

      We’re all becoming more and more aware of how the effects of living are impacting our environment in a negative way. One very simple way of lessening such an impact is to use a reusable menstrual cup, which will replace tampons and pads. It’s also a great way to save money since it will last for years. The My Cup’in has no dyes, BPS, phthalates, plastics or toxins and is a great body-safe alternative, allowing you to collect your fluid without any odour, mess or discomfort.

      Gynaguard Ultimate Daily Control Intimate Wash

      Intimate Wash

      Before you read on, heed Dr Rockson’s wise words: “The inside of a vagina isn’t meant to be washed with products, so water and just your finger will do. For the vulva (the outer part), plain water will also do, but you may also use a mild, non-acidic soap that doesn’t irritate the skin,” says Dr Rockson. We love this OG intimate wash by Gynaguard that gently rinses away odour-causing germs from your most sensitive areas, without causing dryness or irritation, while supporting and reinforcing a healthy pH balance.

      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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      5 First Steps To Take After An Early-Breast-Cancer Diagnosis

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      Receiving an early-breast-cancer diagnosis can feel like a shock to your system, prompting a wave of emotions that can range from fear to sadness, and everything in between. While you’re trying to get your wits about you, know that what to do next is at the ready for you. Here we lay out steps to take toward survivorship. Early breast cancer is when the cancer has not spread past the breast and the axillary lymph nodes. It is also considered ductal carcinoma in situ (when cells lining the milk ducts become cancerous) and stage 1 (small local tumour) through 3a cancer (cancer in nearby lymph nodes). 1. Take A Breath And Centre Yourself“It takes time to process the information when you hear you have breast cancer,” says registered nurse Susan Brown, the senior director of health information and publications at the Susan G. Komen Foundation; a breast cancer organisation in the US. “You may have to hear the diagnosis more than once. You may want to ask the doctor to name and write down what they have found so far. You also may have to learn a new vocabulary, so take a breath.”READ MORE: 11 Symptoms Of Breast Cancer In Women That Aren’t LumpsBe gentle with yourself, and remember that an early-breast-cancer diagnosis is not a death sentence. “The five-year survival rate for stage 1 breast cancer is 100 percent,” says Dr. Shari Goldfarb, an oncologist at Memorial Sloan Kettering Cancer Centre. “The earlier you diagnose and treat, the better your outcome, and most women with stage 1 breast cancer are going to be cured of their cancer.”2. Educate Yourself With Reputable SourcesBoth experts we spoke to agreed that knowledge is power – just be careful where you’re getting it. For example, the first thing many women do is research breast cancer on the internet, but there’s a right and a wrong way to do that. “Don’t just go to Dr. Google, because there is a lot of misinformation out there,” Brown says. “Take time to gather reliable information.” One good rule of thumb is to look for reputable sources with .org or .gov at the end of the site’s web address, as these sources are usually most up-to-date, Dr. Goldfarb says.3. Keep A Journal Or Notebook For Your Thoughts And QuestionsEven before your first visit with an oncologist or a breast-cancer surgeon, consider writing down questions, such as:What type of cancer do I have?

      What stage is it in?

      What is my prognosis?

      What does treatment entail?

      What does it mean for my life?Keep the journal going between doctor’s visits, especially if you begin experiencing side effects from medications and other forms of treatment. “We can often relieve many of these symptoms, so the sooner you tell your doctor what you’re experiencing, the better,” Dr. Goldfarb says. Hot flashes, diarrhoea, constipation and nausea are all common side effects of cancer treatment and documenting your symptoms can help motivate you to reach out to your doctor if you’re experiencing any of them. “For example, if you get a mouth sore two days after chemotherapy, we can prescribe something to relieve it before you come back for your next visit, so you don’t have to suffer through it for another two weeks,” she says. “Don’t let things fester.”READ MORE: 8 Breast Cancer Myths You NEED To Stop Believing

      WH Breast Cancer Awareness Guide

      Download our 34-page Breast Cancer Awareness Guide, complete with a breast bump guide, ways to lower your risk and real women’s survival stories. Together we can make a difference!

      4. Establish A Support System“There used to be a stigma with cancer, but not anymore,” Dr. Goldfarb says. “There is nothing you did to get it. You were simply unlucky and you’re going to need good support going through this.” Take some time to consider who will be your support system, whether that includes your partner, other family members, friends or colleagues – or all of the above.Too many women forgo telling their boss and coworkers of their diagnosis, but Dr. Goldfarb says it’s important to share the news with them, too, because you may find yourself calling in sick more or simply not feeling well at work. ”If people understand what is going on, they are more helpful and supportive,” she says.“There is nothing you did to get it. You were simply unlucky, and you’re going to need good support going through this.” —Dr. GoldfarbAnd even if your squad consists of just one or two people, having an advocate who can help you gather information and draft questions can take some of the load off you. “Perhaps they can attend appointments with you as a second set of ears, to take notes or ask questions that you may forget to ask,” Brown says.READ MORE: “I Conquered Ovarian Cancer And Breast Cancer At The Same Time.”Where To Find Support GroupsBuilding a support system also can include connecting with others who have been through a similar experience. “This can be through a support group that’s online or in person,” Brown says. “These groups share information and encourage members to advocate for themselves.”CANSA, for example has several different CANSA Support Groups; from WhatsApp groups, zoom, face-to-face and Facebook groups where patients, friends and family can find support and friendship and share information. You can find a full list of the groups as well as how to join here.Just remember to ask your doctor about anything you read or hear that concerns you, rather than take another person’s advice as fact. Brown likens this to announcing you’re pregnant, then hearing nothing but horrible labour and delivery stories. “If someone gives you something to think about, clear it up with your doctor right away so you don’t worry unnecessarily,” Brown says. “Another person may not even have the same type of cancer as you, or maybe they had it years ago, but since treatment is always changing, what they say may have no bearing on you.”READ MORE: What To Know About Breast Cancer As A Young Woman5. Consider Getting A Second OpinionAn early-breast-cancer diagnosis is a physical and emotional diagnosis, and you must feel comfortable with the care you’re getting, says Dr. Goldfarb. Even if the diagnosis and treatment plans end up aligning, many patients find a second opinion goes a long way toward helping them make peace with their diagnosis. “The first person you meet is not always the right fit,” Dr. Goldfarb says. “This is an important, serious diagnosis, but it’s also important to feel like you’re getting good care. If it’s not a fit with the first person, a second opinion can give you peace of mind.” Brown adds that asking for another expert’s opinion may not be necessary if you have a common type of breast cancer, but occasionally a person may have an unusual type of breast cancer, something that a pathologist doesn’t see very often. Even if the diagnosis and treatment plans end up aligning, many patients find a second opinion goes a long way toward helping them make peace with their diagnosis.Whatever the reason – even if it’s just that you’ll feel better if another doctor looks at your test results – the doctor or hospital where your biopsy was done can help you find another source. “Sometimes even within the same facility, you might find a different doctor,” Dr. Goldfarb says. “I see fewer patients as an oncologist, but I see them much more frequently, which is why it’s so important to find someone you connect with, keeping in mind that this is going to be a long-term relationship.”She suggests looking for someone who approaches breast cancer holistically: “A lot of emotions are involved. Even though early-stage breast cancer is likely to be cured, for you, it’s a traumatic experience.”READ MORE: My Experience With Breast Cancer, At Age 27Lastly…It’s impossible to control an early breast-cancer diagnosis and everything that comes with it, so try focusing on the things you can control. “Reading about it and talking about it are important,” Dr. Goldfarb says – because they will help remind you that most women diagnosed with early-stage breast cancer become survivors. “This is why regular mammograms and self-exams are important – they lead to earlier diagnoses.”The key, she says, is to stay positive and surround yourself with positive people. “It’s hard and it hits you at different points, but I am always amazed at how optimistic people can be even in difficult situations,” says Dr. Goldfarb. “It will help you get through the journey.”This article by Ana Pelayo Connery was originally published by Women’s Health US More

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      What To Know About Breast Cancer As A Young Woman

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      Once, breast cancer affected mostly women over the age of 50. But now, the Big C is affecting women in lower age groups. New data from South African research shows that breast cancer among young women is on the rise, reflecting global trends. According to the Cancer Association of South Africa (CANSA), breast cancer is the most common cancer among women in South Africa, accounting for 23% of all cancers. Here’s what to know to protect yourself.Breast cancer and young women: the numbersIn the U.S., a recent study found that breast cancer is the leading cause of cancer death among women aged 20 to 49 years. Now, we know that this data correlates with what’s happening in SA. A 2024 study looked at radiology records among patients younger than 40 in Johannesburg over a five-year period. They found that among the test results, 73% of them were positive breast cancer diagnoses. And the average age for women being diagnosed under 40? Just 34 years old.It can be more aggressivePlus, with breast cancer in young women, the Breast Imaging Society of South Africa (BISSA), a sub-speciality group of the Radiological Society of South Africa, warns that young women are more likely to develop breast cancers with aggressive biological characteristics. These cancers often present with larger tumours and more advanced stages of the disease at diagnosis, making early detection vital for improving outcomes. According to the Breast Cancer Research Foundation (BCRF), young women with breast cancer are more likely to have triple-negative breast cancer – which has fewer treatment options (but slowly improving) – as well as a recurrence at five or 10 years after therapy.Why are younger women being affected?The BCRF notes that inherited genetic mutations like BRCA1 or BRCA2 are more commonly seen among women, which contributes to the rise of BC.Other risk factors include:Having family member(s) with:breast cancer before age 50 or breast cancer in both breasts or breast cancer as a man

      ovarian, pancreatic or metastatic prostate cancer

      triple-negative breast cancer (TNBC)

      Having had your first period before you turned 12

      Being pregnant over the age of 30, or not giving birthREAD MORE: My Experience With Breast Cancer, At Age 27Do regular screeningsDr Peter Schoub, Chair of BISSA, emphasises the importance of early detection through regular self-examinations starting in your 20s, and annual mammograms from age 40. “Awareness and education about breast cancer in young women can lead to earlier diagnoses and less invasive treatment options,” says Dr Schoub. “The growing number of younger women being diagnosed with breast cancer highlights the need to expand awareness campaigns and improve screening programs, especially for those at higher risk.” And if you have medical aid, make use of your free mammogram offers. “Although most major medical schemes offer complimentary mammogram screenings for women over 40, only about 20% of women take advantage of this service,” says Dr Schoub. “We must also be mindful that breast cancer is increasingly being detected in women in their 30s, who experience more aggressive forms of the disease that can spread rapidly if not detected early.”Dr Schoub says that while breast cancer risk increases with age, the disease does not discriminate: women of all ages, races and socio-economic backgrounds can be affected.“This is why routine self-examinations and clinical breast checks by a healthcare professional at least once a year are essential,” he explains. “Any abnormality, regardless of age or family history, should be evaluated by a medical professional immediately.”He says the goal of breast cancer screening is to detect the disease before symptoms emerge. “Cancers found through routine screening are often smaller and localised, increasing the chances of successful treatment and survival. The size of the tumour and whether the cancer has spread are key factors in determining the prognosis.”

      WH Breast Cancer Awareness Guide

      Dive in and let this digi mag arm you and yours with powerful information so we can move towards a world where breast cancer becomes that much easier to tackle. Let us work hand in hand to spread awareness, support those in need, and contribute to the ongoing fight against breast cancer. With early detection and an army of knowledgeable women, this is possible!

      How to protect yourself from breast cancer as a young womanOther ways you can protect yourself involve lifestyle shifts.Stay in shapePrevious research notes that obesity or being overweight increases the risk of breast and other cancers.Ditch the vicesTough to hear, but necessary: excessive alcohol consumption (no more than one drink a day, says Prevent Cancer Organisation) ups your risk. Also, a lack of physical activity, smoking and diets high in saturated fats contribute to risk.Go easy on meatStudies show that higher intakes of red meat, animal fats and processed meats correlate to higher rates of breast (and other) cancers. Your move: swap them out for beans, lentils, nuts and veg.Load up on vegThe five-a-day really help: they’re higher in fibre, with is associated with lower breast cancer rates. Veg and fruits are also high in antioxidants, which protect against inflammation.Get some sunSouth Africans have alarmingly high rates of vitamin D deficiency. Black South Africans are the most affected, with almost 63% living with a lack of vitamin D. But vitamin D could also play a role in cancer, per CANSA. “Research suggests that women with low levels of vitamin D have a higher risk of breast cancer. Vitamin D may play a role in controlling normal breast cell growth and may be able to stop breast cancer cells from growing,” they note.READ MORE: 11 Symptoms Of Breast Cancer In Women That Aren’t LumpsHow to self-examine your breasts“The breast changes throughout the menstrual cycle and it is important to always self-examine at the same time of the month, usually a week after your period when your breasts are less tender due to fluctuations in hormone levels,” explains BISSA. Here’s how to check ‘em.Do a visual examSit or stand, without clothing, in front of a mirror with your arms to your side and look for changes in size, shape, symmetry, puckering and dimpling.Then, do a physical examinationLie down so that your breast tissue spreads out making it easier to feel, or in the shower, using soap to glide more easily over your breasts:

      Use the pads of your three middle fingers, not your fingertips, to examine.

      Apply different pressure levels – light to feel the breast tissue closest to the skin, medium to feel deeper, and firm to feel the tissue closest to the chest and ribs.

      Use a methodical technique such as beginning near the collarbone, then moving towards the nipples, in a clockwork fashion.

      Allow enough time and don’t rush the examination.Signs to look out forIt’s important to note that many lumps may turn out to be harmless, but it is essential that all of them are checked.  Visit your doc if you notice any of these changes:Swelling of all or part of the breast,

      Skin irritation, dimpling or ridges on the skin,

      Nipple pain or the nipple turning inward,

      Redness, scaliness or thickening of the nipple or breast skin,

      A nipple discharges other than breast milk, or

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

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      Things You (Probably) Didn’t Know About Antidepressants – And Depression

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      Sadly, we still live in a time when not everyone understands antidepressants and depression in South Africa. In some cases, people disclosing their mental health issues have been labelled “crazy”, “pretending to be sick” and “not strong enough”. This kind of attitude can lead to patients not seeking help, which can deteriorate their mental health further.It’s a troubling reality in a country where a quarter of South Africans are thought to be depressed. Of those, a majority never receive treatment. Antidepressants are a powerful tool in alleviating the symptoms of depression, anxiety and other mental health conditions, but misconceptions about the meds persist. Per the South African Society of Psychiatrists (SASOP), “the stigma associated with mental illness, as well as the misconception about the benefits and use of antidepressants serve as major barriers to people seeking assistance.”In the interest of breaking the stigma that permeates mental health in South Africa, here are things to know about antidepressants and depression, from SASOP.Nobody chooses to be depressedFirst – and most importantly: depression is not a choice. “It is a common misconception that depression is a condition that can easily be overcome by simply ‘snapping out of it’,” says Dr Gagu Matsebula, specialist psychiatrist and member of SASOP. “However, no one chooses to be depressed. Depression is not a sign of weakness; a result of wallowing in grief or sadness, a lack of positive thinking or self-pity. It is a medical condition that negatively impacts brain function due to biological or environmental factors.”Depression comes in different circumstancesWhile it’s not a disease you can “catch”, there are triggers:Genetics – strong medical evidence shows that genetic factors up the risk of depressive disorders.

      Anxiety – studies show that depression is linked to other mental health disorders and that higher levels of anxiety can, over time, predict higher depression levels.

      Trauma and early adversity – It’s widely acknowledged that traumatic events (including loss, grief, stress and abuse) can lead to depression and PTSD.

      Socio-economic status – evidence shows a link between a lower socio-economic position and mental health issues. A 2019 study of South Africans noted a cycle: “people could get trapped in a vicious cycle in which poor socio-economic conditions lead to depression, which, in turn, can cause further damage to their economic prospects.”READ MORE: More People Are Using Ketamine For Depression – But How Safe Is It?Symptoms of depression can differ“Depression manifests as a persistent feeling of sadness as well as a loss of interest in previously enjoyed activities, and it typically lasts for more than two weeks,” explains Dr Matsebula. “It affects thinking, memory, motivation, eating and sleeping patterns, and can lead to substance abuse as a coping mechanism.”Other symptoms of depression include:Prolonged feelings of irritation or restlessness

      Persistently feeling sad and empty

      Poor concentration, memory or decision-making abilities

      Feelings of excessive guilt or low self-worth

      Hopelessness about the future

      Thoughts about dying or suicide

      Disrupted sleep (including insomnia or hypersomnia (oversleeping), or early morning awakening)

      Changes in appetite or weight

      Feeling very tired or low in energy

      Increased usage of alcohol or drugs

      Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain

      Deterioration of social relationshipsMost notably, when you’re depressed (and not just sad), those feelings last most of the day, almost every day and at least for two weeks.Depression looks different for everyoneThe World Health Organisation notes that not one person’s experience of depression is like another’s. Depressive episodes can be mild, moderate or severe; they can occur once or repeatedly; people’s abilities to do things can differ. For example, some people with depression can retain the ability to focus, while others can’t.READ MORE: 4 Proudly South African Apps For Mental Health SupportHow to get helpIf you suspect you have depression, it’s critical (we underlined it because it’s *that* important) that you seek professional help. Even a GP will be able to assist – they can also prescribe antidepressants. But a good GP will refer you to a psychiatrist and psychologist for specialised care. If you have medical aid, take heart: Prescribed Minimum Benefits mean that with any medical aid scheme (regardless of the plan), you’re able to access a number of mental health resources, like psychiatrist or psychologist sessions – for free.These resources are there for *you*These avenues are accessible and available for you, in any situation. Never feel afraid to reach out.SADAG

      This national organisation has resources, helplines and more for anyone looking to get treatment for depression or anxiety.

      Humanitas

      Humanitas offers counselling services for anyone for free. Your counsellor will be a counselling intern with a degree in either psychology or social work.

      Headroom

      This site is a database with legs. It allows you to access psychologists, counsellors, and social workers and to book therapy sessions.

      How antidepressants workOnce you’ve spoken to a doc or psychiatrist, they may prescribe antidepressants. The technical term is selective serotine reuptake inhibitors (SSRIs). You may have heard of some of them: sertraline (Zoloft) or fluoxetine (Prozac).Here’s how they work: “SSRIs work by increasing the levels of serotonin in the brain, a neurotransmitter that carries signals between the brain’s nerve cells, ultimately improving one’s mood,” explains Dr Matsebula. In some people, serotonin can be “dumped” by the body, creating a deficit that causes mood to plummet. SSRIs work to prevent that action. “This medication prevents the reabsorption of serotonin into nerve cells, thereby increasing its availability and improving message transmission. The ultimate goal of antidepressants is to restore the balance of deficiencies of serotonin and other neurotransmitters that may be causing the depressive symptoms.”For many people, it’s a total game-changer, improving energy levels, happiness and contentment. “Some people fear antidepressants, but it is safe to use. There are several types of antidepressants, with different side-effect profiles,” says Dr Matsebula.You might need to change medsBecause of those side effects (and efficacy), it’s totally normal to have to change meds sometimes. Per SASOP, while many individuals respond well to the first prescription of antidepressants, some may need to try several different antidepressants before finding the one that works best for them.This is also why it’s crucial to stay in contact with your doctor. They will be able to take note of your symptoms and any possible side effects and tailor a solution for your body. Regular sessions (every three months) are critical. If your memory sucks or you generally don’t pay attention to your body, keep a journal! Every little thing counts.READ MORE: Many Women Are Battling Depression During Pregnancy. Here’s What To Know, If You’re StrugglingAntidepressants don’t work overnightUnlike headache pills or antibiotics, antidepressants are long-acting treatments, meaning they take a long time to work. We’re talking weeks.“It is crucial to be patient when using antidepressants and to take the medication daily as prescribed by a doctor. It may take several weeks for the medication to take full effect and it is important to continue with the prescription for at least six months to prevent symptoms from recurring. Every person responds differently to antidepressants and some individuals may require long-term usage,” says Dr Matsebula.Also, if you’re feeling better: don’t stop your treatment. It’s not like a cold; if the meds are working, so you should keep taking them. “It is vital not to stop the medication or reduce the dosage independently, even if feeling better. Unlike other medications such as sleeping tablets, antidepressants do not cause physical dependence or addiction. A doctor’s guidance is crucial when increasing or reducing the dosage or ending the treatment,” says Dr Matsebula.Antidepressants don’t “cure” depressionDr Matsebula says it is important to note that depression is treatable through medication to address the underlying biological issues contributing to the condition. The most common treatment approach combines medication with talk therapy (psychotherapy).  Plus, this approach tends to have the best outcome for patients.Talk therapy (chats with a licensed psychologist or counsellor) is highly beneficial in addressing depressive symptoms by exploring, and processing, past and current experiences with a trained professional such as a psychologist. This approach is particularly useful for situational depressive episodes (such as the loss of a loved one or partner conflict) or childhood trauma, as it helps the patient gain clarity and an understanding of the root causes of distress.You don’t have to feel depressed foreverLastly, it’s important to remember that you can get help – and feel better. Remember, seeking professional help is crucial in managing depression effectively, and there are resources available to support you throughout your journey to recovery and living a healthy, fulfilling life.To get help for your friends, family, colleagues, or yourself, please speak to your GP, or contact the South African Depression and Anxiety Group (SADAG) on 0800 12 13 14, or send an SMS to 32312 and a counsellor will call you back.

      Michelle October

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

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      More People Are Using Ketamine For Depression – But How Safe Is It?

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      As we focus on mental health this October, it’s important to remember that of the many crises plaguing South Africa, depression is one of them. A 2022 study by Wits highlighted key findings: South Africans suffer higher rates of depression and anxiety than other countries. Only a quarter of those ever receive treatment. And, since treatments are subject to costly long-term psychologist visits or psychiatrist prescriptions, some people are turning to unconventional treatments. Among them, there’s a noted rise in people treating their symptoms with psychedelics. Now, there’s an increase in ketamine use to treat depression in cases where other medication has failed. Amazing, right? Not so much, say experts.Per experts, using ketamine for depression is a revelation (more on this below). However, the misuse as a party drug and the mounting unsupervised use as a treatment for depression is problematic.  “The anaesthetic drug can bring life-saving hope for people suffering treatment-resistant major depression or at severe risk of suicide. But unsupervised use or excessive dosages hold addictive and even lethal risks,” warned the South African Society of Psychiatrists (SASOP) in a recent press release.So… what is ketamine?Ketamine is an anaesthetic, originally used in animals since the 1960s. In humans, it’s been used to treat pain since the 1970s. It’s listed in the World Health Organization’s List of Essential Medicines as an anaesthetic. It’s also registered in South Africa for induction and maintenance of anaesthesia. If you were to break a bone, a doc might use ketamine instead of full anaesthesia.When it’s used recreationally, K produces dissociative sensations and hallucinations. Users report feeling relaxed, dream-like and nauseated. In its newest era, K is a breakthrough treatment for depression, with others claiming it works for other mental health conditions too.How does ketamine help with depression?Ketamine is available for off-label use. This means that regulations allow doctors to use it for purposes other than pain management. Studies have shown that it’s a viable treatment for depression and suicidal urges, especially in cases where other medications haven’t worked.“There is good evidence that ketamine in low doses, administered under controlled conditions with the necessary medical supervision, is an effective treatment for treatment-resistant major depression,” explains SASOP spokesperson, psychiatrist Dr Bavi Vythilingum. “It is also effective in acute cases of suicidal ideation, rapidly reducing the risk of life-threatening thoughts and acts.”How does it work? Image by Maxim Berg on Unsplash

      Per Dr Vythilingum, K improves the production and functioning of the neurotransmitter glutamate. This plays a role in mood, thought patterns and cognition.

      Ketamine has a different mechanism to traditional anti-depressant medications. And, it’s why medical researchers believe it to be at least part of the reason for its effectiveness where other treatments have failed. Unlike conventional antidepressants like SSRIs, which take weeks to work, the effects of ketamine are rapid. It also doesn’t work on the same brain receptors.READ MORE: Why Toxic Positivity Is Harmful And What To Say InsteadHow is ketamine for depression administered?To use ketamine for depression, you’re meant to head to a treatment facility. There, you’d be given a dose via I.V. It takes about 40 to 50 minutes, and there’s extra time to recover afterwards. After the treatment, you’ll need someone to take you home – no driving until after they have had a full night’s sleep. But you’re not A-OK after just one session. The initial treatment takes place in six sessions over two to three weeks. The treating psychiatrist may prescribe maintenance treatment on a case-by-case basis.The dissociative state (the trip) caused by ketamine can produce feelings of a trance-like state or hallucinogenic experience, feelings of an “out-of-body experience”, feelings of unreality, visual and sensory distortions, and euphoria or “a buzz”.“For this reason, it is important that the setting is safe, meaning that it is quiet and private, that treatment is medically supervised, that the patient is not left alone during treatment and recovery, and that the facility is equipped to manage any adverse side effects,” says Dr Vythilingum.While the dissociative side-effects can also be positive in improving depressive symptoms, she said other negative side-effects could include nausea and vomiting, raised blood pressure, respiratory depression (slowed breathing), sedation and unconsciousness.Image by Dima Pechurin on UnsplashBut… ketamine can also be lethal  While the treatment is a game-changer for many, there are significant risks. “Ketamine is a powerful anaesthetic agent. A too-high dose can cause sedation and loss of consciousness and in very high doses, may cause dangerously slow breathing and the risk of death,” explains D Vythilingum. “Even at lower doses, if administration of ketamine is not adequately supervised and the person is not in a safe, controlled setting they may become confused and inadvertently harm themselves. Ketamine is also potentially addictive and open to abuse.”Added to this is the rising number of “independent” clinics offering ketamine treatment for depression and other mental health conditions. SASOP is concerned about these facilities: whether they’re correctly diagnosing patients and using ketamine as the appropriate treatment. The treatment also has to be carefully monitored for harmful side effects.READ MORE: 4 Proudly South African Apps For Mental Health SupportKetamine’s side effects can be dangerousLong-term use of ketamine at high doses can cause bladder, kidney, liver and stomach pain or toxicity, as well as addiction demanding increasingly higher, life-threatening, doses. Plus, while some claim that ketamine is effective in treating other mental health conditions, such as post-traumatic stress disorder (PTSD) and obsessive-compulsive disorder (OCD), SASOP cautions that there is limited scientific evidence for this.Image by Alexander Grey on UnsplashHow to stay safe in treatmentIf you choose to pursue ketamine for depression, it’s totally legal. Just make sure you’ve picked a facility that dots its i’s and crosses its t’s.Find specialists“Ketamine for psychiatric treatment must be prescribed by a psychiatrist. Only a psychiatrist can diagnose that depression is treatment-resistant,” explains Dr Vythilingum. “That diagnosis is made following at least two courses of conventional antidepressant medication with no improvement in symptoms.” She also made clear that only a doctor can administer the meds “and both physical and psychological safety are paramount during administration of ketamine.” SASOP advises that the guidelines issued by the South African Society of Anaesthesiologists (SASP) should be adhered to. These guidelines state that the medical doctor administering ketamine must be an anaesthesiologist or registered sedation practitioner who is qualified in advanced cardiac life support and resuscitation.Check the facility  “Ketamine must be administered in a facility equipped for physiological monitoring (blood pressure, pulse rate, oxygen saturation), with medication, equipment and qualified personnel to manage adverse physical or neurological events, including hypertension, cardio-respiratory events, airway management and resuscitation.“The administering clinician or member of the team should also have expertise in mental health and managing patients who may become agitated, anxious or otherwise distressed. A psychiatrist should be available in case of a psychiatric emergency,” Dr Vythilingum said.READ MORE: These 3 Mental Exercises Can Help You Find Your Purpose In Life At Any AgeIt’s not for everyoneKetamine is not considered safe for patients diagnosed with schizophrenia or for those with a history of substance abuse. Dr Vythilingum also cautioned that while there is clear evidence for the off-label use of ketamine in treatment-resistant major depression, more research was needed on the drug’s long-term effects, side effects and safety as a psychiatric treatment.Equip your mind with these reads More