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      Millennials Are Apparently Now Ditching Booze For Tea

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      Having a night out celebrating a new job? What’s in your cup might not be champagne, but rather tea, according to a new survey from market intelligence firm Mintel. The report showed that millennials between the ages of 26 and 41 are now ditching booze for tea.

      Almost half (49%) of those surveyed in the UK agreed that tea is a good alternative to alcohol, with 55% of millennials likely to ditch booze in favour of a cup of tea. And it’s not just millennials: we know that Gen Z are famous teetotallers.

      So, why the switch?

      Among reasons cited is the high cost of living (who can afford that G&T?). “Across the globe, Millennials are going semi-sober and embracing wellness more than any other generation,” says Adele du Toit, spokesperson for the SA Rooibos Council (SARC).

      Another big factor? The quest for a healthier lifestyle is driving down alcohol sales and boosting sales for tea.

      The sweeping trend of quitting alcohol has caused a seismic shift in nightlife in Europe. According to Forbes Magazine, bars and nightclubs across the US, UK and Europe are suffering as a result. In the last few years, over 10 000 bars have shut down in the US and 6 500 nightclubs have either had to cut back on their hours or close up shop entirely. Nightlife in Europe isn’t what it used to be either. In Britain, nightclubs are closing down, from 3 144 to 1 733, and in the Netherlands, 38% of nightclubs closed their doors.

      Millennials are looking after their health

      While their parents may have found a good pub crawl to be a titillating social activity, millennials are opting for juice crawls. “The quest for affordable luxuries coupled with the boom in health and foodie culture has already seen vast changes in the tea industry. Even in supermarkets, the shelf space dedicated to standard tea products has shrunk, making way for a larger range of speciality teas and herbal infusions that offer new experiences for discerning tea drinkers,” says Adele.

      The tipple most millennials are leaning towards the most? Rooibos. “Last year, Rooibos was voted among the country’s favourite hot beverages in the 2022 Sunday Times GenNext Survey, in which more than 6 000 youth named their coolest products,” says Adele. “Given the wide range of beverage options that the youth of today can choose from, the accolade speaks volumes.”

      It makes sense, says Adele. Rooibos is versatile; you can have it hot or cold, in cappuccino form or even in a mocktail. Plus, rooibos contains antioxidants and is free from caffeine.

      Our fave teas:

      Faithful To Nature Matcha Green Tea

      Faithful To Nature Organic Rooibos Tea

      Woolworths Infusions Chamomile Flowers

      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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      Taylor Swift’s Diet and Fitness Routine on Tour

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      Life on tour is grueling (or so I’ve heard), but Taylor Swift could’ve fooled us with her seemingly effortless stamina throughout her 3-hour “Eras Tour” show (complete with seamless outfit changes on stage, might I add). It got me wondering how she performs her way through 44 hits from her 10 studio albums without so much as breaking a sweat or popping one of the sequins off her red-and-sequined-snaked Reputation look. So naturally, I scoured the internet for every tidbit I could find about her wellness routine (you’re welcome, Swifties). How does she sweat it out? What does she eat in a day? Is she just like us when it comes to self-care? Read on for a breakdown of T-Swift’s health and wellness standbys. Alexa, play the Midnights album.

      For fitness: She dances it out (on and off stage)
      According to an article in Marie Claire, pounding the pavement and dance-based workouts from New York-based studio Body By Simone are the singer-songwriter’s secret weapons to keeping up endurance and strength to perform dozens of shows while on tour. Body by Simone classes (which are also offered on their digital studio so you can sweat it on-the-go) combine a unique fusion of dance, Pilates, and functional strength training (think: high-intensity dance cardio, bodyweight moves, and light dumbbell exercises) that create “a safe space where women can feel inspired and motivated to become the best version of themselves,” said Simone de la Rue, Body by Simone’s Founder. To give Swift’s fitness regimen a whirl, try this 20-minute full-body Body by Simone workout. You’ll jump lunge, push up shoulder tap, crunch as you side plank, and jump squat your way to Swift fitness status.
      But dancing (on and off the stage) isn’t the only exercise she swears by. “For me, running is about blasting a whole bunch of new songs and running to the beat,” Swift told WebMD. “It’s also good because it makes me find a gym wherever I am…I love exploring the places we go when we tour.” If running isn’t your jam (same), give the Taylor Swift treadmill workout a whirl (it’s way better, IMO).

      For diet: She follows intuitive eating habits 
      Show biz is not without its fad diets, cleanses, and quick fixes, but don’t count Swift as part of that crowd. Rather, she takes a balanced approach to her diet. Translation: Taylor follows a wholesome menu during the week while letting loose with her food choices on the weekends. “…I try to keep it lighter, but it’s nothing too regimented or crazy,” Swift conveyed to WebMD. “I don’t like to create too many rules where I don’t need them. We know what’s good for us, thanks to common sense.” Case in point: She told WebMD she passes on sugary drinks and sticks to salads, yogurt, and sandwiches Monday through Friday, but enjoys a burger and fries, ice cream, or cookies on weekends (a girl after my own heart). 
      We could all take a page from Swift’s book on mindful eating—that goes for sweets too. If you’re a Swiftie, you probably already know she’s no stranger to baking up a storm of desserts. “I bake pumpkin bread for everyone I know and make ginger molasses cookies and hot chocolate and chai,” she expressed to Bon Appétit. As for her go-to drinks? Skinny vanilla lattes on weekdays and PSLs on weekends. “The point is I’m never cutting out what I love,” Swift informed WebMD. She is just like us!
       
      For hydration: She always has a water bottle with her
      Swift can’t live without her Starbucks like the rest of us, but she knows water does a body good and makes it a point to load up on water, tour or no tour. “I have so much water in my dressing room because I drink, like, ten bottles of water a day,” Swift revealed to Bon Appétit. “I drink so much water my friends call me an alien.” She never leaves home without a water bottle and even keeps a case in her car for good measure. While you don’t have to guzzle ten bottles in a day (assuming you’re not a pop star performing night after night), a general rule of thumb is to aim for about 11.5 cups (2.7 liters) of fluids a day. When we stay sufficiently hydrated, our cardiovascular, digestive, and immune systems work more efficiently. So do as Taylor does and hit your hydration goal for the day. Step 1: Start with a glass of water first thing in the AM. Your skin will reap the benefits, too. 

      For mental health: She journals 
      “Health is a big part of being happy,” Swift shared with WebMD, which to her means being in great shape both physically and mentally. It turns out she’s a journaling stan (that instantly gets her the Everygirl stamp of approval, BTW): “From a young age, any time I would feel pain I would think, ‘It’s OK, I can write about this after school.’ As a young kid, I learned to process my emotions by writing.” Swift was onto something at an early age, because putting pen to paper has a bevy of benefits, including reducing stress, creating space from negative thoughts, and deepening self-discovery. 
      And it’s no surprise that Swift also takes to her songwriting and music to feel all her feels: “…anytime something hurts, like rejection or sadness or loneliness, or I feel joy or I fall in love, I ask myself, ‘Can I write a song about this so I know how I feel?’” she said. Even if your journal entries about your feelings don’t become a platinum hit, journaling can provide an effective way to process emotions. Think of it like a therapy session with yourself.

      For self-care: She has a routine to feel at home while traveling
      In her interview with WebMD, Swift didn’t sugarcoat life on tour: riding hours on a bus, giving it her all on stage, and not sleeping in her own bed can feel draining. Her key to staying balanced through it all? Following a comforting routine and packing certain travel essentials. Her first order of business when settling into her hotel room is unpacking. “I do it everywhere I go,” Swift said. “I really like the way it feels to have my clothes put away in drawers and my shoes in the closet.” According to WebMD, Swift also always brings candles with her to her destinations. 
      If you caught Swift’s Netflix documentary Taylor Swift: Miss Americana, you know that her squad includes her feline companions—Olivia, Meredith, and Benjamin—and she has personalized bags and cat backpacks for them for travel on her private jet, according to Parade Pets (they’re practically just as famous as their mom, thanks to their many cameos on IG and TikTok). What’s more, Swift brings them to events and music video shoots alike every chance she gets (as evidenced here and here). As a fellow four-legged animal mama (sorry, I’m partial to dogs), I can relate (minus the Gulfstream, of course). 

      I Tried the Taylor Swift Treadmill Workout for a Week—Here’s What Happened More

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      Normal Sleep – Turns Out, There Might Be No Such Thing

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      When we think about sleep, almost anyone will tell you that getting eight hours is ideal. However, how many people have you met who swear by only getting six? Or those who get 10 or even 11 each night?

      Dr Alison Bentley, Restonic Sleep Specialist, cautions against the idea that only eight hours can be considered normal and in fact, healthy. Dr Alison Bentley has been seeing patients with bedtime problems for 30 years and helped to run the first diagnostic sleep laboratory in South Africa. She believes that there is some room for deviation from commonly cited “normal sleep” in terms of three main components: duration, timing and solidity.

      “What is normal sleep?” asks Dr Alison Bentley, Restonic Sleep Specialist. “It’s not a strange question, really. But while books and Google insist that normal sleep is 7-8 hours long, in one go from 10pm to 6am, how many of us actually rest like that? I find that people whose rest differs from this ideal often believe they have a sleep disorder. However, that’s not necessarily the case.”

      While on average, sleeping can lie between seven and eight hours, that’s not to say the norm is the only kind that’s healthy. There are people whose bedtimes are only five hours long. Dr Alison says that while a sleep disorder could be in the realm of possibility, that person could also just be a naturally short sleeper. “The difference lies in how they function during the day,” notes Dr Alison. “The naturally short sleeper copes well and doesn’t feel tired, while the person with insomnia feels tired and fatigued with a deficit in attention resulting in poor concentration and memory difficulties.”

      The sweet spot

      So how can you tell if you’re getting optimum zzz’s? Dr Alison says you need to pay attention to how you feel after waking, and during the day. “The most important thing is that you need to feel that you have had enough when you wake up – that you are not fatigued or tired during the day,” she says. “Being able to concentrate and focus during the day on important tasks is also an important measure of enough rest. Good daytime function is a better measure of sleep rather than the right numbers at night.”

      Timing your zzz’s

      While many people catch naps between 10pm and 6am, there is variation in terms of timing. “Some people are like larks and go to bed early and wake early – feeling refreshed and ready to go to the gym at 5am,” says Dr Alison. “Others are owls, preferring to stay up late and sleeping in a little later as well. Whether you are a lark or an owl is also genetically determined.” You can always try and override your natural sleep timing but this would leave you feeling tired.

      Duration

      Naturally, nap for a short period of time and wake up ready to hit the gym? You’re a naturally short sleeper. If you naturally prefer a lie-in and like going to bed later at night, that’s your natural duration. “It is important to accept the duration of your rest, otherwise it is can lead to a lifetime of medication with no real change in your sleep,” says Dr Alison.

      Solidity

      Lastly, Dr Alison says there’s also a misconception that zzz’s happens in one solid block – uninterrupted from start to finish. “Solidity of sleep refers to the expectation that rest during the night should occur in one solid block,” she says. “However, that never really happens because we actually wake up every 90 minutes.”

      According to Dr Alison, these wake-ups are very short and good sleepers don’t even remember them. It is believed that we wake up just to check the environment – an evolutionary “safety feature”.

      “If you extend your duration by an hour, those wake-ups are also likely to expand, meaning that when you wake up normally you may stay awake for longer,” she says. “Sometimes, the first three hours of bedtime stay intact with multiple awakenings after that.”

      While many assume that any period spent awake during the night must be abnormal, Dr Alison says that literature from centuries ago suggests that it was normal to go to sleep as soon as it got dark, followed by a few hours spent awake during the night and another few hours of sleep before starting the day. “So, sleep would be in two pieces – and that was normal,” she says.

      What about tech?

      While you might be using blue light blockers to minimise your blue light exposure before bed, what about smartwatches that track your zzz’s? Dr Alison says it’s a useful tool to use. “Smart devices can give us lots of information about our sleep,” she says. “Analysis has been done on many of them looking at how accurate they are compared to the gold standard – a full overnight sleep test. They match up quite well but can be up to 40 minutes off when analysing sleep stages.” So don’t go overboard when using them as the absolute truth of your rest – it might be off by a few minutes when letting you know how many hours you’ve slept.

      They can also give valuable insights in sleep apnoea and heart rate levels during rest, says Dr Alison. “If your heart rate during the night is high and your oxygen is very variable – that is not normal.”

      Our top sleep-tracking watches

      Huawei Band 7

      With 96 workout modes and a two-week battery life, you can’t really go wrong. It tracks sleep and can identify up to six sleep-related issues.

      Fitbit Sense

      Track your time spent asleep in various sleep stages and use the app to create a personalised wind-down routine that’ll keep you accountable.

      Garmin Venu Sq 2

      Understand how your body is recovering with our improved sleep monitoring feature. After waking up, you’ll receive a sleep score as well as breakdown of your sleep stages. More

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      Wall Pilates: The Low-Impact Workout Everyone Is Obsessed With

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      You’d be hard-pressed to find a workout that boasts low-impact exercises that benefit both physical and mental health (hello, mind-body connection) like Pilates does. Before you brush the fitness modality aside because reformer Pilates classes are out of your budget or you think you don’t have what it takes to become a Pilates girl from home, TikTokers stan the new version of the workout (the 6.6 billion views say it all) that you don’t want to sleep on. Enter: Wall Pilates, FitTok’s latest obsession.
      Forget any large, expensive equipment—all you need is that bare wall you’ve been meaning to dress up in order to work up a sweat. The best part? It won’t make a dent in your wallet. Whether you use it as added support or a way to level up your mat practice, consider the four walls in your home office or living room the only accessory you need to get your Pilates on. Let’s dive into what Wall Pilates is and six no-equipment-necessary workouts that’ll leave you feeling better and stronger. 

      What exactly is Wall Pilates?
      If you’ve gotten a taste of any form of Pilates, you’ve likely powered through glute bridges and the classic Pilates move that is the hundred. Well, replace the ball, band, or reformer machine with a wall as your prop to perform the exercises, and voila, you’re a Wall Pilates girlie. Translation: Wall Pilates is a variation of mat Pilates that entails pressing one or more body parts (mainly your feet) against a wall while you carry out movements like the hundred, wall squats, or plank. The wall is there to not only provide balance and stability, but also add resistance. And while your glutes and core will feel most out of the burn in Wall Pilates routines, with standing exercises that target your arms and chest (think: wall push-ups and planks), your upper body won’t get left out of the sweat sessions. 

      @blissedhappiness
      Use the wall as your Pilates prop 😁 #pilates #pilatesinstructor #pilatesworkout #abs #bodytransformation #abschallange
      ♬ Vegas (From the Original Motion Picture Soundtrack ELVIS) – Doja Cat

      How to try it for yourself
      Ready to give Wall Pilates a go? Start with these six workouts courtesy of YouTube to check off a week of movement. 

      If you’re looking to a get taste of what Wall Pilates is…
      [embedded content]
      Just starting out on your Pilates journey? Look no further than this 10-minute, beginner-friendly workout with certified Pilates and Barre instructor Callie Jardine. Expect a glute-bridge burner, leg lifts, crunches, and some stretches to round it out. 

      If you want to focus on core, glutes, and quads…
      [embedded content]
      Grab a mat and your favorite wall for a 20-minute routine from Pilates with Donna Finnie. You’ll ease into the flow with a round of slow plank walk-outs and work your way to the core of the workout with wall sits, bird dogs, and more. By the end of sweat sesh, your form will be *chef’s kiss*, thanks to Finnie’s detailed instruction throughout. 

      If you’re all about abs…
      [embedded content]
      In the mood for a total ab scorcher? Follow Rachel’s Fit Pilates‘ 15-minute workout for a variation of the hundred, bicycles, side planks, and much more core work on and off the wall. Talk about a quickie, but goodie. 

      If upper body is more your thing…
      [embedded content]
      Meet Pilates with Donna Finnie once again on the mat (and wall) to enhance mobility and increase strength. You’ll start with breathwork, followed by arm exercises like arm rotations, wall push-ups, and kneeling plank push-ups. This workout (just shy of 24 minutes) will highlight any imbalances you may have (i.e. having one arm or shoulder that feels stronger) and hone your awareness on how your body moves and feels.

      If you’re looking for a full-body workout…
      [embedded content]
      For a full-body training, join Trifecta Pilates in standing exercises (think: single-arm wall push-ups, leg lifts, and split squats) and floor work that includes a glute bridge variation that gives major Miley Cyrus vibes (see: her “Flowers” workout) and an ab series. By the end of the 40-minute class, you’ll feel it everywhere—I mean everywhere. 

      If you’re ready to take it up a notch…
      [embedded content]
      Wild Waves Yoga guides you through a 20-minute intermediate to advanced Wall Pilates yoga fusion workout in this video. After a proper warm-up, you’ll work the booty, legs, and core with exercises such as a bridge series, heel lifts, split squats, downward dog, finished off by a dolphin plank hold (spoiler: it’s no joke). But don’t worry—the last few minutes reward you with satisfying upper and lower body stretches. Ahh… More

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      At-Home Test Kits: From Ovulation To STDs, Here’s How To Get Results At Home

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      Ah, technology. We’ve come a super long way from sitting in stirrups for test results to now, where we can simply buy an at-home test kit to know our status. From finding your fertile window to knowing your STD status, these at-home test kits are well worth the purchase, especially when you’re feeling uncertain and don’t want to sit in a queue at the clinic.

      Zoie HPV Self-Test Kit

      HPV remains one of the biggest risks to women’s overall health since it’s a major precursor of cervical cancer. South Africa has really high rates of cervical cancer. Since testing can be tedious, get results at home without visiting the clinic.

      VIVOO V3 Advanced Urine Test

      Think of this as your all-in-one health test kit. It’ll measure your levels of Magnesium, water, vitamin C, calcium, pH levels (alkaline diet, anyone?), ketone, protein, oxidative stress and sodium. There’s also an app tie-in so you can make sense of the numbers and what it means for your body, right now.

      Easy@Home Ovulation Test Strips

      This test identifies your fertile window with a whopping six days of opportunity with 99% accuracy. A complementary app lets you compare all your test results, with interactive graphs that lets you track your menstrual cycle.

      Clearblue Digital Ovulation Test

      This test identifies your two most fertile days – and it works. The digital test gives you a cute smiley face when it’s ovulating. Plus, it gets to work in just five seconds.

      DNX Medical UTI-AID Test Strips

      With accurate results in just 60 seconds, this is the same kind of kit used by doctors. Use the colour chart provided to see how your urine holds up.

      Exacto Vaginal Infection Rapid Self Test

      Gets to work in seconds. Simply insert the test into the vagina, press it onto the vaginal walls for ten seconds, then remove. Compare your result to a colour chart and get your results. Easy peasy.

      ESO Test Syphilis Rapid Screen Test

      This is an antibody test, which tests for the presence of antibodies in the human body that are produced in response to the TP bacterium. Results are delivered in 15 minutes.

      INSTI – HIV Self-Test

      Keen to know your HIV status but scared to visit the clinic? Get yourself tested at home with this quick kit. The INSTI kit provides accurate results in 1 minute, and is used by healthcare professionals, too.

      ESO Test Herpes Rapid Screen Test

      You’ll need one to two drops of blood for this test, but that’s negligible. Results are delivered within 15 minutes – no lab testing required.

      ESO Test Gonorrhoea Rapid Screen Test

      This is an antigen test, which tests directly for the presence of the gonorrhoea bacteria in the body, with high clinical accuracy. Expect results in less than 15 minutes. More

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      Everything You Need to Do Lymphatic Drainage at Home

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      Amongst the workout trends taking over FitTok are countless TikTokers massaging their way to de-puffing and sculpted bliss. ICYMI, I’m referring to the uber trendy concept known as lymphatic drainage massage, AKA the holy grail of naturally flushing out toxins, revving up the immune system, rejuvenating cellular function, and minimizing excess fluid retention and bloat.
      So how does it actually work? Think of the lymphatic system as the body’s “sewage system,” whose purpose is to help detoxify and get rid of damaged cells, bacteria, or toxins (read more about the lymphatic system here). With the helping hand of a gua sha, dry brush, or your literal hands, you can manually manipulate specific areas of your body to encourage the flow of (read: drain) lymphatic fluid toward the lymph nodes where it’s filtered and fed back into the bloodstream. Bottom line: You can take a DIY approach to boosting the health of your lymphatic system with simple tools. Read on for a mini tutorial on trying it for yourself—be it your face or body—products and all.
       
      Face
      Bye bye, swelling and puffiness. Hello there, cheekbones and defined jawline! Moving excess fluid out of the facial area translates to a de-puffing, swelling-reduction, dullness-combating effect (albeit temporary). Proponents of facial lymphatic drainage massages can’t get enough of the wellness trend thanks to the glowing, healthier-looking complexion it leaves (if it’s a J.Lo-worthy glow, consider me sold). Other benefits include aiding in improving blood circulation, bringing fresh nutrients to the skin through blood flow, supporting healthy cell production, and taking time for self-care. To give some TLC to your face, use the tips of your fingers or a massage tool to work your lymphatic system, starting in the middle of the face and working up and out towards the ears, before gently bringing it down the neck. 
       

      @yurileeeee
      I’m not a specialist in lymphatic drainage, I’ve seen this technique on TikTok, and internet how to open lymphatic nodes. I’ve recently started doing it, but i only do it when I have extra time🥰 #guasha #lymphaticdrainage #slimmerface #stayyoung #lookyounger #massage
      ♬ original sound – Skinfluencer

       
      Full body
      You’ve likely seen before-and-after pics of lymphatic drainage massage recipients (namely their abdomens) and that alone was enough to convince you to take a stab at it (I don’t blame you). The reasoning behind the contoured look? Lymphatic drainage may help reduce water retention and bloat, which may have a temporary visual slimming effect. And the perks don’t stop there: throw in enhancing the immune system, stimulating the digestive system, and potentially minimizing PMS symptoms like headaches and pelvic pains. 

       
      And if you don’t want to buy anything at all…
      Your hands and some body oil can get the job done too (a mirror might be helpful as well, especially if you’re new to the technique). When performing a lymphatic self-massage, using slow, gentle, and rhythmic strokes and applying them in the direction of the lymph node, or upward, are key. According to a Vogue interview with lymphatic massage expert Flavia Lanini, begin by pressing on the area just below your collarbones to get the drainage started, then press the armpit three times on both sides. Next, shift your focus to the arms and stroke from the elbow to the shoulder on both sides.
      To give it a go on your stomach, Rebecca Faria, a licensed lymphatic drainage specialist and founder of Detox By Rebecca, gave a how-to in an interview with InStyle: Start by opening your lymph nodes with light presses, then make circular, clockwise movements around your navel, followed by consecutive up-and-down movements, from your stomach to your lymph nodes. “Then, turn to one side of your body and, using both hands, make pushing movements from the side towards the lymph nodes,” she explained. Don’t forget about the other side!
      Finally, to massage the legs, lay the palm of your hands right at the crease of one thigh, and move upwards toward the navel in a wave-like motion. Repeat on the other leg. 
      And because nothing is more satisfying than sweating it out, give your lymphatic system a leg up by using an infrared sauna blanket before your hands-on treatment. By stimulating your lymphatic system first to detox through sweat, your body is better able to remove toxins at a cellular level while preparing your lymph nodes for more effective drainage. 
       

      @gracie_norton
      lymphatic drainage stomach massages have made such a big difference in my swelling, water retention, & inflammation! I feel the best results when I do this lying down so that my stomach is completely relaxed 💛 I always make sure to drink plenty of water after this too! #wellnesstok #wellnesshabits #wellness #healthyhabits
      ♬ Storytelling – Adriel

      All About Detoxing: What It Really Is and How To Do It More

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      We Need To Talk About Hysterectomies And How They Really Affect Women

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      Hysterectomies affect millions of women of all ages. Yet, receives almost no attention. A newly released book and podcast by Melanie Verwoerd under the title: “Never Waste a Good Hysterectomy” aims to break this cycle of silence.

      How common are hysterectomies?

      The Stats

      Estimations are that 1 out of 5 women will have a hysterectomy by age 55. In America, the procedure is performed on 600 000 women annually. There are approximately 20 million American women at any stage who have had hysterectomies. In the EU, about 1.5 million hysterectomies are performed per annum, compared to 55 000 in the UK, 700 000 in India and 41 000 in Canada.

      There are no statistics available in South Africa.

      “We know that hysterectomies affect women of all ages,” says Melanie. “However, if we look at the patterns globally we know that the majority of hysterectomies are performed on women over 40 and it increases over 50.”

      That’s not to say that young women don’t get hysterectomies. There are medical reasons to undergo the procedure, with Lena Dunham opening up about her procedure and the fallout. For some, hysterectomies might be necessary when dealing with endometriosis or fibroids.

      Dealing with hysterectomies

      Having a hysterectomy is a radical, invasive operation. It involves removing the uterus, meaning a woman can no longer give birth. It also has an impact on a woman’s hormones, since the uterus is the housing station for hormones like oestrogen and progesterone.

      For Melanie, her hysterectomy happened when doctors discovered a growth in her uterus. “When an ovarian growth is detected (usually through an ultrasound), they will usually (if you can afford it) do a CT or MRI scan. If they can see that it is a hard mass of a certain size – and not a fluid-filled cyst, they get more worried,” she explains.

      “The sad and infuriating thing is that the only way they can then determine whether it is malignant or benign is to do surgery to remove the growth and for pathologists to look at it.

      “However, because they don’t want to do another surgery if the growth is indeed malignant, they will almost always do a pre-emptive radical hysterectomy. (Where they remove, the ovaries, uterus, some ligaments, and the cervix.) They usually also remove part of the omentum, which is a fatty curtain that protects your organs – but where cancer cells like to hide.  They will usually do an abdominal cut (as opposed to laparoscopic or vaginal procedure) because they don’t want parts of the tumour to chip off and “seed” in your abdomen if it is cancer. This of course means that it is a much bigger operation that involves a much longer recovery period.”

      The Research

      What’s infuriating for Melanie is that so little money and time is spent on research in the women’s health space that detecting and treating conditions such as hers ends up being invasive, costly and mentally and physically draining.

      “For example, more than double the amount of research funding globally is spent on prostate cancer. Thus, today, prostate cancers can be detected through simple non-invasive blood tests,” Melanie says. “Unsurprisingly, the 5-year survival rate for ovarian cancer is around 29% compared to over 95% in prostate cancer.”

      Hysterectomies take looong to recover from

      One of the things not spoken about enough is the long recovery time, as well as the emotional toll it takes on women. “Women are often told that it takes a maximum of 6 weeks to be back to your old self again,” says Melanie.

      “I have not met a single woman who felt that way. Although vaginal and laparoscopic hysterectomies have much shorter recovery times than abdominal cuts, it can take months for women to feel 100% fine again in all aspects. “

      The Psychological Ramifications

      “It is not only physical but there are a lot of psychological ramifications as well,” explains Melanie. After having undergone such a procedure, it’s common for women to feel depressed. Then there’s how the hysterectomy affects young women who have yet to enter menopause.

      “If ovaries are removed in pre-menopausal women it will of course put them into immediate menopause and so they have to deal with the intense hormonal crash,” says Melanie. “Many women also find that they gain weight, which is most probably more linked to hormonal changes than the actual operation and some find it very difficult to get their sexual groove back.”

      Then there are all the other physical changes that happen post-op. There can be complications post-op, like prolapse (when organs start to exit the vagina), incontinence (urine leakage), bleeding and general pelvic floor problems. All of these take a long time to resolve, from months to a year, if there’s adequate and rigorous treatment. And it can affect a woman’s sex life in a big way.

      Melanie’s hope with the book and accompanying podcast is to shed light on the matter and press for further research into the issue, so that women aren’t faced with such dire odds in the doctor’s office.

      Never Waste a Good Hysterectomy: The Podcast (available on all major platforms) features interviews with health and medical experts. Common questions such as: “Where did my pelvic floor go? How to get my sexual groove back? What happens on the day of the operation? How much bleeding is normal? Why are my hormones playing havoc? How to recover emotionally and get your partner to wash the dishes and cut the lawn during your recovery” are answered.

      The podcast is available on Apple Podcasts, Spotify and all other major podcast platforms. More

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      in health and weelbeing

      Ditch Crunches: 9 Moves That Target Your Pelvic Floor and Seriously Tone Your Core

      by

      Crunches may be the most basic ab workout, but it is not the most effective at getting results or building strength. With traditional crunches, you’re isolating only the muscles on the front and sides of your abdomen, but you’re leaving out the most critical part of the abs: the pelvic floor muscles. The pelvic floor muscles form the base of the group of muscles commonly called the “core.” These muscles work with the deep abdominal, back muscles, and the diaphragm (breathing muscle) to support the spine. When it comes to your workouts, targeting the pelvic floor may be the secret to actually seeing results. 
      That’s right: You can yoga-pose and Pilates-girl your way to better abs, and celebrity trainer Lia Bartha is going to show you how. Bartha, the founder of B The Method, has worked with supermodels and actresses alike to strengthen, restore, and protect their bodies through her own method that involves pilates-based, low-impact movements. Read on to get the 411 from Bartha on the moves she recommends to target your pelvic floor.

      Meet the expert
      Lia Bartha
      Celebrity Fitness Instructor and Founder of B The Method
      A former dancer with scoliosis and multiple injuries, Bartha created B The Method, a mix of highly unique pilates-based, low-impact movements—with inspiration from dance and swimming—to strengthen, restore, and protect her own body. Since becoming a fitness expert, she has trained celebrities such as Martha Hunt and Aubrey Plaza.

      Why is the pelvic floor so important?
      When your pelvic floor is either too tight or too weak, it can cause many symptoms from pain with sex to the inability to orgasm to a leaky bladder or constipation. People don’t put enough emphasis on caring for this muscle group because they don’t know what it is, where to find it, and why it matters. The pelvic floor is a hammock of muscles located between the tailbone and pubic bone in the pelvis, and your workouts can have a huge impact on the health of your pelvic floor.
      High-impact exercises, lifting heavy weights, jumping, clenching while working out, and not breathing properly can cause the pelvic floor to become too tight. This can lead to so many issues within the body. The same goes for not putting any care and emphasis on strengthening this muscle group. Therefore, you need to pay attention to both strengthening the pelvic floor (for many benefits, including toning those ab muscles) as well as stretching or lengthening the pelvic floor. Try these nine moves below that Bartha recommends for a variety of both toning and stretching the pelvic floor muscles. 

      Nine moves to target your pelvic floor

      1. Happy baby
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      Lay down on your back with your knees bent and feet in the air. Hold your big toes with your fingers, and press your tailbone down to the floor in a neutral pelvis. This position will actively stretch your pelvic floor and force it to relax. 

      2. Open butterfly stretch on a ball
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      Sit on top of a small stability ball, like this one, with your legs open wide. Lay your chest forward toward the ground with your arms straight on the floor. Rock your hips side to side on the ball. This position will actively stretch your pelvic floor while stimulating blood flow.

      3. Tabletop legs on your back
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      The tabletop position is a go-to for working the deep layer of the abs in Pilates, and Bartha’s variation has an extra intense focus on the pelvic floor. Start laying on your back and lift your legs up at a 90-degree angle, one leg at a time. Follow the sequence (starting at around one minute into Bartha’s guided workout video, above) to work multiple muscles in the pelvic floor. 

      4. Circle gut massage
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      Lay down on your stomach with the ball placed under your low abdominals and pelvis. It will fit right in that “v” muscle area. Circle your hips five times in one direction and then switch directions. This will stretch, massage, and reset the gut, hips, and lower abdominals.

      5. Bent leg circles
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      Lay on your back in a neutral pelvis and spine. Lift your legs into a tabletop position. Either lying flat or lifting your neck and shoulders slightly with hands clasped behind your head, start to circle your legs in opposite directions from each other. Then, repeat in the other direction. This move will strengthen the pelvic floor and inner thigh muscles while loosening up the hips. 

      6. Moving frog plank
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      Get into a child’s pose with your feet tucked underneath. Lift your knees and press out into a plank position with a slightly externally rotated hip. Your toes are apart, and your heels are squeezed together. Now, push back on your arms and into a child’s pose position, but keep the knees hovered. This move will both stretch and strengthen the pelvic floor in a single exercise.

      7. Core bridging
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      Lay on your back with your feet and knees in parallel. Start to tuck your hips up into a bridge but make sure not to clench the glutes. Lead the exercise from the lower abdominals, pelvic floor, and inner thighs. You won’t be able to lift as high, but you will definitely understand why this is good for orgasms when you get into the position. You will feel the connection to that pelvic region. 

      8. Standing leg lifts
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      When you engage your core while standing, you’re also able to work your balance, which is targeting your core on an even deeper level. Try bending your leg and bringing your knee as high as you can so you feel your core activate. You can go from a lunge position into a knee lift, or do a slow march in place (try Bartha’s routine starting at 15 minutes in the workout above). 

      9. Bear plank
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      Start on your hands and knees with your wrists directly underneath your shoulders, your knees directly underneath your hips, and your spine in a neutral position. Engage your core and lift your knees one inch off the ground. Hold for a few breaths and then lower the knees, repeating a few times in a row.  More