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      Soft Girl Autumn: 6 Ways To Maintain Your Routine & Stay Active In The Cold

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      Bad news, babe: the weather has officially become nippier, the days shorter, and summer is on her last legs. To make the transition softer, might we introduce you to soft girl autumn? It’s a form of autumn self-care – popularised on social media – that helps soften the landing from summer to harsh, icy winter.We’re only in the second quarter of the year, but many people are already reporting feelings of burnout and fatigue. A new report finds that 62% of call centre workers are burnt out from pursuing aggressive quotas. A Gallup report shows that 36% of South African workers experience “excessive daily stress”.Why Autumn Self-Care MattersWhile there isn’t always much we can do to lessen our responsibilities, there is plenty we can do to protect our physical and mental health. Self-care is one of the best things you can do when feeling tired, overwhelmed or stressed. Looking after your body and mind has significant health benefits – it’s easier than you think! Self-care doesn’t necessarily mean a day at the spa; it can be a nutritious snack, a few relaxing moments in the bathtub or an hour with a good book.We’re constantly told to eat clean, exercise daily, manage stress, get enough sleep, and somehow glow while doing it all. But when we skip a workout or reach for something quick and comforting to eat, it can leave us feeling like we’ve failed.This perfectionist mindset can be more harmful than helpful, says Karen Bester, Medical Training Manager at Lamelle Pharmaceuticals. “Health doesn’t have to mean getting everything right all the time. It’s about consistency, doing the little things regularly that support your body and mental well-being. Progress, not perfection, is what leads to lasting change.”READ MORE: Why Is Everyone Buzzing About ‘Dopamine Menus’?So, Where Do You Start?Start small and stay kind to yourself by picking one or two habits you can realistically stick with. It might look like taking a short walk in the morning, drinking more water, or building a simple bedtime routine that includes a nurturing skincare regimen. These soft girl autumn self-care tips will help:Maintain A Consistent RoutineAccording to Northwestern Medicine, routines improve your health by providing structure and organisation. A good routine can help manage stress, improve sleep and diet and exercise. Consistency in sleep, meals, and physical activity helps regulate your body’s internal clock, which is especially beneficial during the shorter daylight hours of winter.READ MORE: How To Turn Those Forgotten Resolutions Into Attainable GoalsPrioritise Natural LightLimited sunlight in winter can lead to decreased serotonin levels, affecting mood and energy. Spending time outdoors during daylight hours, even on cloudy days, can help mitigate these effects. Your move: step outside first thing with a warm cup of tea or throw open the curtains and meditate in the morning light. Up before sunrise? Consider a daylight therapy lamp, which wakes you up with gentle, bright light to stimulate alertness.Schedule Exercise – RegularlyPencil it in. Make a date. Tick it off the list. Regular movement is the key to maintaining health in colder months. Regular exercise not only elevates mood and boosts energy levels but also supports immune function. Whether you prefer indoor workouts like yoga and stretching or outdoor activities such as brisk walking, staying active is crucial. Even short, daily sessions can have a notable impact.See Your FriendsLike, actually see them. Studies have demonstrated that having a robust support network and actively engaging in social interactions can significantly contribute to lessening negative mental health symptoms. Make it cute: schedule a spa day with DIY masks, nail art and more. Or, read that book together you’ve been eyeing and make PPTs unpacking the best parts.Get MindfulWhether it’s taking ten minutes to be screen-free to stare at a swaying tree branch or to do some manifesting in the shower, mindfulness is a powerful tool to encourage yourself, reduce stress and improve mood. Can’t find the motivation to go for a run? Cue a meditating playlist, then step outside and get going!READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineRomanticise The Small ThingsTurns out, romanticising your life by engaging in soft girl autumn self-care routines can yield mental health benefits – no filter needed. It’s all about adding rose-tinted lenses to the mundane, kind of like imagining your life is a montage from Breathless. According to experts, this positive mindset can help you find joy in everyday things. Ideas:Light a candle

      Burn incense

      Buy yourself flowers and smell them

      Curate a playlist and play it

      Add colour to your journal with coloured pencils

      Hang lavender or eucalyptus in your shower

      Take your time slathering on body oil

      Pick a colour and take a photo everytime you see it. (Beige in sand, croissants, wooden floors, curtains!)

      Focus on your senses during meals

      Make your living space look pretty

      Pick a special mug for your coffee or tea

      Take regular breaks for coffee or tea

      Try to make your plate of food look as pretty as possible (a great excuse to add colourful veg!)

      Pick a spot in nature to work out or work

      Reflect on each day More

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      “PMS Symptoms Ruled My Life Till I Started Cycle Syncing”

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      For most of her life, 33-year-old Daniella Corder from Cape Town was plagued with severe symptoms of PMS. That is, of course, until she heard about cycle syncing. This is her success story.How It Began“Up until my late 20s, I knew absolutely nothing about my menstrual cycle,” explains Daniella. “I just assumed that the painful cramps, sore breasts, hormonal acne and cravings were an inevitable thing to endure each month.”“For many years I struggled with severe hormonal acne and as a result, I went on countless courses of antibiotics, lotions and potions to try and fix my skin – but nothing worked.”READ MORE: Cycle Syncing – How (And Why!) To Tweak Your Workouts, Diet And More Around Your Menstrual Cycle“During this point in my life, my approach to health and fitness was terribly warped as I was fixated on doing intense HIIT classes five to six times a week and restricting what I ate. It even got so bad that I lost my period at one point.” “I just assumed that the painful cramps, sore breasts, hormonal acne and cravings were an inevitable thing to endure each month.”The Change“One day, my sister sent me a podcast about ‘eating and training according to your menstrual cycle’,” Daniella recalls. “The more I learnt about PMS, the more I came to understand that even though PMS is common, it’s not normal at all.”“Through the knowledge that I have acquired over the years, I have tailored my training, eating and lifestyle according to my unique menstrual cycle and hormonal fluctuations,” she says. Most of us know this as the wellness practice called ‘cycle syncing‘.READ MORE: These Unusual PMS Symptom Treatments Actually Work – Minus PainkillersWhat Is Cycle Syncing?Knowledge boost: Cycle syncing is the idea of matching how you eat, work, exercise and recover to the stages of your menstrual cycle. The Result“Now, my skin has cleared up, I get better results in the gym; I sleep better and have more energy. My cramps have gone from an eight to a two,” Daniella explains.“I became a certified menstrual cycle health and fitness coach and [create] all of my fitness programmes around the menstrual cycle.”READ MORE: Painful Periods? PCOS? Meet The Hormone-Balancing Supps“When we start living in alignment with our hormones, not only do we feel more empowered and have more compassion for ourselves, we also have a greater understanding of ourselves and achieve long-lasting results.” How To Start Cycle Syncing?If you want to give cycle syncing a try, we created a step-by-step guide for everything you need to know right here. More

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      Heads Up – Flu Season Has Already Begun. Here’s How To Prepare

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      Nothing marks the end of summer quite like the onset of flu season. This year, it’s arrived a full four weeks earlier than last year – the earliest start since 2010. Typically, flu season in South Africa starts in April and peaks in early June.In case you weren’t sure, the flu is a virus, meaning it grows and changes in time, like a living organism. Every year, flu strains change, and our bodies need to keep up to fight infection. “While some people let these viruses run their course without taking precautionary steps, people must know that complications from flu, like pneumonia and the effects of flu combined with other health conditions, can be very serious, even fatal,” warns Dr Noluthando Nematswerani, Head of the Centre for Clinical Excellence at Discovery Health.Which Strains Are Circulating This Flu Season?Every February and September, the World Health Organisation (WHO) organises technical consultations to recommend the viruses to include in influenza vaccines for the upcoming Northern and Southern Hemisphere influenza seasons. Since the influenza virus is constantly evolving, updating vaccines is crucial to ensure their continued effectiveness against circulating strains.This year, the trivalent vaccine has been formulated to protect against these three strains that are expected to be most prevalent during the 2025 flu season in the Southern Hemisphere:Influenza A (H1N1): One of the most common in recent years, which is sometimes referred to as swine flu.

      Influenza A (H3N2): Another common influenza A strain that typically circulates each year. It is often associated with more severe illness in older adults.

      Influenza B (Victoria lineage): This strain is also frequently found in circulation and has been shown to demonstrate elevated infection rates in children.READ MORE: 10 Cold And Flu Remedies That Actually WorkWhat Should I Do During Flu Season?While an early start doesn’t mean that this flu season will be more severe than others, it does mean it’s time to ramp up your medicine closet’s supply and schedule your flu vaccine, if you haven’t done so already. To prevent spreading the flu or keep yourself from getting sick, add these practices:Wash your hands often

      Cover your coughs and sneezes with your elbow or a tissue

      Avoid close contact with people who are sick

      Stay home if you are feeling unwellPer the National Institute for Communicable Diseases, if your symptoms worsen or don’t improve within three to seven days, seek medical attention.Is It Too Late To Get Vaccinated?Short answer: no. Although the vaccine is most effective when given before the season starts, “it is not too late to get vaccinated,” says the NICD in a press release. “Protection develops about two weeks after vaccination, and annual vaccination is needed as flu viruses change over time and protection does not last from one year to the next.”READ MORE: Missed A Dose? It Could Be Costing More Than You ThinkWhy Should I Get The Flu Vaccine?The vaccine protects not just yourself but others around you from getting ill or with serious complications. For most people, flu symptoms are mild and resolve in a few days. But for some, influenza can lead to severe illness, hospitalisation, or even death. Those most at risk include:Pregnant women

      People living with HIV

      Individuals with chronic conditions like diabetes, lung disease, heart disease, tuberculosis, kidney disease, or obesity

      Older adults (65 years and older)

      Children younger than 2 yearsGiven the burden of disease already plaguing South Africans and a lack of water in some provinces, leading to a decline in basic hygiene, it’s more important than ever to prevent the onset of the flu. Aside from eating foods that boost your immunity and taking your vitamins, getting a vaccination is the best defence against new strains of the virus.Although the vaccine is most effective when given before the season starts, it’s not too late to get vaccinated. Protection develops about two weeks after the jab, and annual vaccination is needed since flu viruses change over time and protection does not last from one year to the next.How Do Vaccinations Work?Once you’ve been injected, your body develops the necessary antibodies to fight off the flu, which usually takes about two weeks. For this reason, now is the best time to get vaccinated – by the time flu season hits, you’re likely immune. And the idea that the vaccine makes you sick? It could happen that you are exposed to the flu virus before or during the two-week period that it takes to develop virus antibodies or become exposed to a circulating seasonal strain not included in the vaccine. Other illnesses, including the common cold, can have similar symptoms to the flu.READ MORE: “I Ignored My Symptoms For 10 Years. It Turned Out To Be This Life-Altering Condition.”Where Can I Get The Flu Shot In South Africa?Pharmacies in your area should be able to administer the shot. You can try Medirite, Clicks and Dis-Chem. Public health clinics and hospitals also offer the jab.You Can Get The Flu Vax For Free If…The National Department of Health provides influenza vaccination free of charge to healthcare workers, individuals aged 65 years and older, individuals with cardiovascular disease (including chronic heart disease, hypertension, or stroke), diabetes, chronic lung disease (including asthma, or chronic obstructive pulmonary disease), immunosuppressive conditions (e.g. living with HIV and AIDS, or malignancy), as well as pregnant women. More

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      10 Cold And Flu Remedies That Actually Work

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      When you’re sick, you’ll try just about anything to feel better – even that thing you heard about from your best friend’s sister’s neighbour (who’s very much not a doctor, BTW). But uh, some cold and flu remedies aren’t as legit as they seem (yeah, I’m looking at you, echinacea). Here’s how to know which ones can absolutely help you feel better, and which ones, well, are flat-out unhelpful.1. Nasal SpraysIf you’re congested, you want to target the source of your woes (i.e., your nose). Intranasal steroid sprays can reduce inflammation in your nasal passages, moisten mucus membranes to limit irritation, and help flush out secretions to ease congestion. Dr. Kathleen Dass, an allergist and immunologist, recommends treating your symptoms with one of these sprays, saying they may even work better for symptom management than antibiotic use, if your cold or flu turns into a sinus infection too (you’ll still want to snag those antibiotics though, to knock out the underlying infection).2. RestYour mother always told you to get plenty of rest when you’re sick, right? It turns out there’s some science behind that; Dass notes that research has shown deep, restful sleep plays a factor in increasing your body’s antibodies, especially after vaccination.But that’s not the only reason to catch some extra zzz’s during cold and flu season: a 2024 literature review found that chronic sleep disturbances are linked to higher inflammation levels and a subsequent risk of infections. 3. Saline IrrigationSaline irrigation (like, using a neti pot or an OTC saline spray) isn’t necessarily as helpful as steroid nasal sprays, though it can make you feel better in the short-term: “They have limited evidence supporting them, [but] the rinses can provide symptomatic relief by allowing you to clear your mucus,” says Dass.Since the only ingredient is water (salt or distilled, sterile water), these rinses may be a good choice for people avoiding medication, though Dass advises cold and flu sufferers not to use a saline rinse if you have pressure in your ears – it may make it worse.Another thing worth noting: use distilled, sterile, or previously boiled water in that neti pot to avoid contamination, per the FDA. You can also use both steroid nasal sprays and saline irrigation methods together – just make sure to use the saline irrigator first to clear out sinuses, followed by the steroid spray, to increase its effect, says Dass.4. HydrationYour mother probably also told you to drink lots of fluid when you’re sick, and she wasn’t wrong about that either. “Cytokines, [a group of proteins] which help us fight infections, can also cause headaches, fevers and aches,” says Dass. “Staying hydrated can help boost your cytokine immune response [and reduce those symptoms].”Dass recommends getting hydration from a variety of sources, not just water, so broths, electrolyte drinks and fruit juices count, too, but avoid drinks that contain a lot of sugar, as well as caffeine and alcohol, as they may make you feel worse.READ MORE: 5 Effective Ways To Beat The Dreaded Afternoon Slump5. DecongestantsNasal decongestants and oral decongestants work by narrowing the blood vessels in the lining of the nose, which reduces blood flow and shrinks the nasal tissues.Basically, they make breathing through your nose way easier – but there are a few caveats: You can’t use a nasal decongestant for more than three days without risking dependency and worsening congestion after stopping; oral decongestants, on the other hand, aren’t necessarily linked to dependency, but aren’t as effective and come with a few potential side effects, says Dass.“[Be cautious] with oral decongestants, as they can cause dizziness, agitation, increased heart rate, or increased blood pressure,” says Dass. “You [also] should not mix alcohol with an oral decongestant.”READ MORE: 5 Ways To Get Rid Of ‘Cortisol Belly’ – And A Hormone Expert Reveals How To Tell If You Really Have It6. Multi-Symptom ProductsInstead of taking three or four different over-the-counter (OTC) drugs to combat your variety of symptoms, take a multi-symptom product to simplify the process. Dass says these products usually have anti-inflammatories to treat fever and minor aches; antihistamines for nasal and throat symptoms; decongestants for congestion; and dextromethorphan to relieve a cough.But pay attention to the ingredients in whatever brand you’re using to make sure they don’t react with any other medications you’re currently taking. Be aware of any that contain diphenhydramine (a.k.a. Benadryl), which can make you sleepy, and could be dangerous if you’re driving.7. Vapour rubNo smell is more synonymous with sickness than that of vapour rub, like Vicks VapoRub, the topical gel containing menthol and eucalyptus. But there’s no denying that it works as a colds and flu remedy, especially for nighttime coughs and congestion. “Vapour rubs will not help cure colds or influenza,” says Dass, “but it may help provide symptom relief.”That’s because the menthol in those rubs tricks your brain into thinking you’re breathing through an unstuffed nose, which is really useful when you’re trying to get some much-needed sleep. (But don’t share your vapour rub with very little kids – Dass says it’s not safe to use in children under 2.)8. Steam and HoneyFor severe congestion that just won’t quit, Dass recommends thinning your mucus – so you can clear it out more effectively – with a number of different methods.In addition to soothing a sore throat, honey can also loosen congestion, says Dass, so add some to a cup of tea (bonus points for hydration!). Sitting in a steamy bathroom while the hot water runs can offer the same relief. If you’re still having a hard time breaking up congestion, an OTC medication containing guaifenesin (like Mucinex) can promote mucus thinning as well.READ MORE: Missed A Dose? It Could Be Costing More Than You Think9. Pain RelieversIf your cold or flu has you feverish and achy, an OTC pain reliever can provide some relief, like paracetamol, aspirin, ibuprofen, and naproxen.Most people can take the recommended doses (typically two pills) every four to six hours, but Dass notes that no one should exceed more than 4,000 milligrams (or eight extra-strength tablets) of paracetamol in a 24-hour period; and that people with GI issues, like ulcers or heartburn, should avoid ibuprofen.10. ZincAccording to the National Center for Complementary and Integrative Health (NCCIH), zinc (taken orally, as with lozenges, tablets, or syrup), can help reduce the length of colds when taken within 24 hours after symptoms start.Again, that’s only for oral forms of zinc, though – per the NCCIH, intranasal zinc (e.g., swabs and gels) have been linked to severe side effects like an irreversible loss of the sense of smell. It should also be noted that oral zinc comes with its share of side effects, too, like gastrointestinal upset, as well as drug interactions with antibiotics and penicillamine (a drug used to treat rheumatoid arthritis).Remedies To Skip:1. Vitamin CVitamin C can definitely be part of a healthy diet, but where most people go wrong with this remedy is waiting until they actually feel sick to start taking it. “For vitamin C to be most effective, you have to take it every day,” says Dass. It has a cumulative effect, working better when it’s used to keep you healthy (as opposed to magically making you better once you’re already sniffling).And don’t fall for the idea that a high dose of vitamin C will give you a bigger benefit: Dass says that the recommended dose is 200 milligrams daily (and it’s best to get that through the foods you eat). Taking more than 400 milligrams won’t mean double the benefits – you’ll just pee out the excess that your body doesn’t use.2. ProbioticsIt seems like a lot of our health problems can be linked to our guts, which is why using probiotics for any number of ailments seems like a reasonable strategy.But while they might work for your digestive health, Dass says probiotics haven’t been proven to speed up the recovery of colds and influenza. The National Center for Complementary and Integrative Health agrees, saying that the evidence linking probiotics to respiratory health is weak and some people may experience gastrointestinal side effects during probiotic use, like gas.3. ChilliThe primary ingredient in spicy food, capsaicin, has potential health benefits. However, high-quality clinical evidence does not confirm its benefits in helping recover from colds and flu. Plus, if you eat too much, it could upset your stomach – not ideal when you’re already stuffy.4. OnionTempted to stick your foot in an onion-stuffed sock? Studies show that the antioxidant, antimicrobial and anti-inflammatory properties are promising for the treatment of respiratory conditions like asthma and also for illnesses like colds and flu. However, studies are still needed to narrow down specific forms of onion and their effectiveness. For instance, scientists aren’t sure if cooking onions hinders their efficacy. Also, contamination of the onion or overdose is also possible. Stick to the usual onion consumption: curries and tuna salad.This article by Sarah Bradley was originally published on www.womenshealthmag.com. More

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      5 Ways To Get Rid Of ‘Cortisol Belly’ – And A Hormone Expert Reveals How To Tell If You Really Have It

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      It’s official: ‘cortisol belly’ is the new ‘cortisol face’. The phrase – used to describe water and fat that accumulates around the mid-section from stress – has gone viral on TikTok, but experts warn that, like its trending counterpart, there’s much more to it than is shared online.Scroll the app and you’ll find hundreds of thousands of videos of the topic, including people sharing ‘before and after’ style videos of their journey from bloated to flat stomach and ‘experts’ offering solutions to rid your cortisol belly for good.While we know that stress is bad for our health, we have questions about the cortisol belly trend. Namely, is cortisol belly real, or is it just weight loss-pushing and insecurity-driving in disguise? And how do you tell cortisol belly apart from other types of bloating?To dig into what you need to know about the trend, we turned to Dr Gaurav Agarwal, a GP at the Nuffield Health Tunbridge Wells Hospital and Hannah Alderson, nutritionist and hormone expert. Surprisingly, they say this is a trend with some truth behind it.READ MORE: 4 Expert-Backed Tips For Stress Relief, Energy And BalanceWhy Does Cortisol Belly Happen?“Cortisol is a hormone produced by the adrenal glands. It is essential in helping our body respond to stress (physical, mental, social, or emotional), deal with perceived threats (the fight-or-flight response), maintain our sleep-wake cycle, strengthen memory, and maintain muscle tone,” explains Dr Agarwal.Alderson says cortisol is best thought of as ‘the fog horn hormone’: it will shout loudly and expose problems. “Chronic longer-term elevations of cortisol can drive disease, endocrine disorders, obesity and the notorious belly fat. Your body is hardwired to survive, and as a protective mechanism, it will store fat if it feels under threat,” she explains. “Cortisol and high stress also increases insulin resistance, which will often present itself with fat storage around the midsection.”This isn’t just an aesthetic issue. Excess fat storage around the midsection is linked to a higher risk of serious health problems like heart disease, diabetes and certain cancers, regardless of weight. However, that’s true of visceral fat – the type that is found deep in the body, around your organs – more than subcutaneous fat, which is under the skin. You can have health issues with or without cortisol belly.How Do I know If I Have Cortisol Belly?Most daily stress won’t result in extremely high cortisol that stores around your midsection. Instead, “recent studies have shown an association between uncontrollable stress and abdominal fat distribution,” notes Alderson.“More research is needed to explore this connection, but where there is more stress, there can be more abdominal fat, and where there is more abdominal fat, you may produce more cortisol.” In short: it’s a two-way street.Dr Agarwal adds: “Each of our bodies responds differently to hormone levels and their fluctuations; a small rise in cortisol can manifest significantly in some, while a large rise may hardly be noticeable in others.”“More important than the absolute hormone level is how long it stays elevated. An extremely high (medically elevated) level will cause similar but more pronounced changes and may be due to medical conditions such as Cushing’s syndrome, where an adrenal or pituitary gland lesion could be the cause.”Be cautious not to label your stomach fat as ‘wrong’. Remember, women in particular need to and naturally do store more fat around your midsection to protect our reproductive organs. The ‘pouch’ many have at the bottom of their stomachs is there to support your womb and ovaries and is required by the body.READ MORE: Painful Periods? PCOS? Meet The Hormone-Balancing SuppsHow To Get Rid Of Cortisol Belly1. Go slowIf you are experiencing excess stress and seeing that come into play around your belly, don’t dive into a diet. “Restricting food and over-exercising to counteract this can backfire, raising cortisol levels further,” says Alderson.2. Focus on calming activitiesInstead of focusing on the belly, focus on the stress. “The best place to start is to remind the body that it is safe. Box breathing is great and simple, and you can do it anywhere. A 20-minute walk outside after eating will not only support blood glucose regulation after your meal, but the calming effect of nature and the exposure of the full spectrum of light can be wonderful at reminding the body how to function optimally and relax.”READ MORE: The Proven Health Benefits Of Getting Outdoors3. Connect“Increasing human connection, being kind and hanging out with the people you love can harness the positive power of your love and bonding hormone oxytocin. Think of this dynamite of a hormone like cortisol’s kryptonite,” says Alderson.4. Gentle movementSlow and steady movement is the best place to start when it comes to cortisol management. If you currently do a lot of high-intensity work (which, yes, is a stress on the body), pull back and opt for walking, yoga and Pilates. These are also great places for beginners to start.5. Eat and drink well“Excessive alcohol consumption can play a role in cortisol belly,” notes Dr Agarwal. Try to limit drinking and opt for whole foods while managing your health and stress.This article by Chloe Gray was originally published on Women’s Health UK. More

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      How Curiosity Led Mpoomy Ledwaba To A Fulfilling Career

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      A self-proclaimed lover of life who’s always been curious about growth, Mpoomy Ledwaba never imagined being the biggest wellness influencer in SA since dropping out of university in 2005. “At 30, I couldn’t have imagined being an author and founder of an incredible wellness community. I have always loved people, speaking and books – so the dots connected beautifully,” shares the mom of two, adding that she wakes up daily with gratitude and awe at how far she’s come.READ MORE: 10 Wellness Quotes By Former Miss SA Natasha Joubert (That We Absolutely Loved!)“Each day presents an opportunity to show up as your best self. When you are well, you show up well.” Mpoomy ledwabaMpoomy’s debut book How Did We Get Here: A Girl’s Guide To Finding Herself launched in late 2024 – to overwhelming anticipation. PS: the first print run sold out within weeks! On the decision to pen this transformative book-cum-manual, Mpoomy notes: “The more authentic I am, the more I show up fully as myself. Each time I own my story, mistakes and all, I feel like I permit others to do the same. And so a world of acceptance, healing and abundance keeps opening up. It’s easy to compare ourselves and feel that we have to change to make things work. But, I have found that who I am is exactly what the world needs.”READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On LifeSeasons change, always adjust accordingly. Nothing lasts forever – that’s, both, a good and a bad thing.Mpoomy ledwabaInteresting Tidbits+300 000The number of subscribers on Mpoomy’s Wisdom & Wellness YouTube channel, a platform where she aims to build deep connections, through inspiring conversations, with guests and the audience alike.  Wisdom and Wellness is also available as a podcast on Apple Podcasts and Spotify.Moments To Dream“I love long walks while blasting a good praise and worship song – or sometimes planning the next five years in detail [chuckles]. I come alive when things come together! It helps that I have a child-like spirit. I grew up very athletic, playful and competitive. I enjoyed participating in sports and spending time outdoors.”Authenticity……A trait from which Mpoomy draws her strength. From her book, she hopes readers will walk away curious about who they are, accept their own duality, normalise apologies and be inspired to do the healing work for the next generation. More

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      “I Ignored My Symptoms For 10 Years. It Turned Out To Be This Life-Altering Condition.”

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      For over a decade, 29-year-old Lizé Coetzer from Cape Town ignored the things that were happening in her body. Then she found out they were severe endometriosis symptoms. This is her story. What Is Endometriosis? According to the World Health Organization (WHO), endometriosis is a disease in which tissue similar to the lining of the uterus grows outside the uterus. This can cause severe pain in the pelvis and also make it harder to get pregnant. Up to 30% of women with endometriosis struggle to get pregnant, according to the American Society of Reproductive Medicine,“Endometriosis is a whole-body disease; endometrial tissue can grow almost anywhere in the body, but mostly effects the pelvic region,” explains Lizé.READ MORE: Everything You Need To Know About EndometriosisWhen Does Endometriosis Start?Endometriosis can start at a person’s first menstrual period and last until menopause. It affects women and girls of reproductive age, mostly between the ages of 15 and 49. And according to WHO, roughly 10% (190 million) of reproductive age women and girls globally are affected by endometriosis.What Are Some Common Endometriosis Symptoms?Painful periods

      Cramps

      Gastrointestinal or bladder issues

      Pain during or after sex 

      Backache

      Fertility issuesREAD MORE: The Best Sex Toys For Those With EndometriosisHow It Began For Lizé“For over 10 years, I’ve normalised symptoms that I now know are due to severe endometriosis. It’s a chronic condition that affects millions of women, yet remains shrouded in silence and misunderstanding,” says Lizé.“Together, we can push for better understanding, better treatments and ultimately, better lives for everyone affected by endometriosis.”How Lizé Lives With Endometriosis“Living with endometriosis has been incredibly challenging. The pain, the fatigue and the emotional toll – it’s all real and it’s all too often dismissed,” she says.READ MORE: Painful Periods? PCOS? Meet The Hormone-Balancing SuppsHow Do I Alleviate My Endometriosis Symptoms?“I use a massage gun, heated pads and warm baths to help me cope. I also had to adjust my wardrobe because inflammation causes significant bloating in my stomach. That means looser clothes and t-shirts or ‘bloat-friendly pants’, as I like to call them,” Lizé says. Theragun Relief

      This comfortable, light and easy-to-use device uses scientifically-proven percussive massage therapy to provide fast and effective relief from daily aches, pains, tension, and stiffness. 

      Therabody RecoveryTherm Cube

      Say goodbye to messy, melting ice bags and scalding heating pads! This compact, wearable, portable device delivers instant cold, hot and contrast therapies whenever you need relief.

      Beurer Period Pain Relief

      Offering natural, medication-free relief from menstrual and endometriosis pain, it combines 15 transcutaneous electrical nerve stimulation intensity levels and heat therapy.

      What Is The State Of Endometriosis Care In South Africa?“I wish medical specialists had more training for endo. In my experience, most gynaecologists have no idea what endometriosis is. There are only very specific specialists who are able to diagnose and treat endometriosis. Their availability and the medical costs involved mean their services are not attainable for many people,” Lizé expresses.READ MORE: Why It’s Important To Talk About Your Periods + How To Do ItHow Can We Improve Endometriosis Care In South Africa?“We should begin prioritising women’s health and shouldn’t normalise painful periods. Endometriosis is responsible for over 30 percent of all cases of infertility among women and yet it receives little funding for research and treatments,” remarks Lizé. “Governments and medical institutions should invest more in research and support for those living with endometriosis.”“I also believe that awareness and community support are crucial. We need to speak up!”“If you’re experiencing similar symptoms, please don’t ignore them. Seek medical advice, find a supportive community and know that you’re not alone. Let’s advocate for ourselves and each other,” advises Lizé.“Together, we can push for better understanding, better treatments and ultimately, better lives for everyone affected by endometriosis.” Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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      4 Expert-Backed Tips For Stress Relief, Energy And Balance

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      The world’s moving faster than ever, social and career demands are sky-high and most of us feel like we’ve been sprinting since January. If you’re sitting there thinking, ‘Yep, I feel like a walking to-do list‘, and could do with some help in the stress relief department, you’re definitely not alone.Research by 1st for Women Insurance found that 74% of women believe society puts more pressure on them than men to “have it all” – and 60% say they feel a heavy weight to reach major life milestones by a certain age. It’s no wonder exhaustion feels like a baseline state.That’s why we called in holistic wellness coach Emily Kandanga-Erastus for simple, science-backed ways to reclaim your energy, find balance and dial down the stress response. No need for a full lifestyle overhaul. Just a few intentional habits that actually work.Meet The Expert: Emily Kandanga-Erastus is a nutrition coach, yoga teacher, Reiki practitioner and personal trainer.Here are four powerful habits Emily swears by in her own routine:1. Wim Hof BreathingWhen feeling overwhelmed or tired, Emily recommends tapping into breathwork. And her go-to is the Wim Hof method. It’s quick, effective, and you can do it from bed, on your couch or parked in your car. It lowers cortisol (the stress hormone), helps reduce anxiety and brings you back into your body, aka your power.Here’s how to do it:Sit or lie down in a safe, comfy space.

      Take 30–40 deep breaths: Inhale fully (nose or mouth), expanding the belly and chest. Exhale passively (don’t force it).

      After the final exhale, hold your breath for as long as it feels comfortable.

      When the urge to breathe hits, inhale deeply and hold for 15 seconds.

      Repeat for 2–3 rounds.Not only does this oxygenate your entire system, but it also activates your parasympathetic nervous system – the “rest and digest” mode – which helps regulate cortisol levels and bring you back into balance. “I do this first thing in the morning, postor mid-workout, and it is honestly been a fantastic tool for in-the-moment stress regulation. Think of it as a nervous system cleanser,” says Emily. “Your breath is always with you, why not use it more intentionally?”READ MORE: What Is The 4-7-8 Breathing Technique And How Do You Do It?2. Boundary BatchingBetween work, deadlines, group chats, family responsibilities and the general noise of modern life, “me time” has become something that we try to squeeze in, if there’s time left over.Boundary batching is the intentional practice of blocking out non-negotiable time in your calendar – daily or weekly – just for YOU. Whether that’s a 20-minute walk, a yoga flow, journaling or simply lying on your mat doing nothing, it’s about creating micro-pockets of peace before your body forces you to rest.“Remember, burnout doesn’t always show up loudly. Sometimes, it whispers through brain fog, constant irritability, or that nagging feeling of ‘I’m behind’. When you block ‘me time’ into your calendar, you’re not just managing your time you’re protecting your peace,” Emily advises.READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”3. Start Your Day With a Protein-Packed BreakfastIf you’re still reaching for coffee first thing and wondering why you’re crashing by 11am, a protein brekkie is for you. According to Emily, what you eat first sets the tone for your hormones, energy, mood, and stress resilience for the rest of the day. Her recommendation: Aim for 25–35g of protein at breakfast.Scrambled eggs with spinach and avocado

      A smoothie with protein powder, oats, nut butter and frozen berries

      Greek yoghurt with hemp seeds and granolaREAD MORE: 3 High-Protein, Low-Carb Breakfast Recipes You’ll Actually Love To Eat4. Power Down RitualIf there’s one habit Emily never skips, it’s her wind-down ritual. “Sleep is your nervous system’s best friend,” she says – and it’s key for energy, hormone health and mental clarity.An hour before bed:Put the phone on airplane mode or out of reach

      Dim the lights

      Light a candle or incense if that’s your vibe

      Sit with your breath for a few minutes

      Reflect on one or three things you’re grateful forThe goal is simple: not perfection but rather presence. Your nervous system needs cues that it is safe to wind down, aka put down the armour. And this little ritual tells your body: “We’re done for the day. You can let go now.”The Bottom LineYou don’t have to do it all. Just start with one thing. Let it anchor you. Let it remind you that even in chaos, you get to choose calm. You deserve to feel good – not just on weekends or when you’re on leave, but every single day. More