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      “How I Healed My Debilitating Gut Issues Using Food”

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      At 53 years old, HR practitioner turned nutrition and wellness expert Taaliah Weber has a powerful story of how she healed her gut issues. It now drives her mission to help others overcome chronic health challenges.How Taaliah’s Gut Issues BeganIn her early 30’s (in the early 00’s), Taaliah gave birth via Cesarean section. It’s the point at which, from her, the digestive issues began. “There were all sorts of things happening,” she recalls. “I went through a very traumatic divorce. I was a single mom, and then also not taking care of yourself, not eating properly.” She swung constantly between diarrhoea and constipation and felt her productivity at work and her ability to function hampered – something she described as “very debilitating”.  “I’d wake up in the morning with flat abs, but it had a lot to do with the fact that I was scared to eat, because every time I did, my stomach would balloon so I looked six months pregnant,” Taaliah explains. For months, she struggled: “I obviously tried the over-the-counter stuff, the antacids… Eventually, I realised it wasn’t working.”READ MORE: What To Do If A Leaky Bladder Is Ruining Your WorkoutsThe DiagnosisEventually, Taaliah went to see a GP, who referred her to a gastro surgeon. In order to investigate her issue, Taaliah underwent a gastroscopy. “It was very scary,” she recalls. “They take you into the [operating] theatre. They anaesthetise you and push pipes all the way down your throat; it’s terrible but you can see what’s actually happening inside.” From there, a sample was taken from her colon and she realised she wasn’t dealing with a case of IBS but also a hiatal hernia, which meant part of her stomach was pushing through the diaphragm, creating an oesophageal perforation – a three-centimetre tear in her oesophagus. It caused immense pain, acid reflux and of course, IBS.Her surgeon advised against surgery; explaining that lifestyle changes could ease the inflammation. Added to that, even after surgery, there was a chance her hernia could tear her oesophagus again in the future; it could also be torn through physical exertion. Instead, he referred her to a dietician and prescribed medication to clear up any inflammation in her gut. Taaliah was assigned a meal plan and told what to avoid and what to eat instead. “It wasn’t working. I was still in pain,” she says.READ MORE: Is There Anything You Can Eat To Make Your Vagina Smell Good + More Sexual Health Questions AnsweredHer Journey Into Self-educationUnhappy with both the medication and the meal plan, Taaliah opted to take it upon herself to investigate the issue. “I decided to do research and really delve deeper into the foods I was eating and how these were affecting my body,” she says, adding that it was a maze-like endeavour, given the tangle of misinformation online, even in the early 2000’s. “It was my desperation and determination to heal my body that led me to delve deeper into research,” she says. As part of her investigation, Taaliah kept a food journal while simplifying her diet to see which foods triggered pain. What she found? Otherwise healthy foods she’d been eating were not working for her. “It was a simple thing like broccoli; [I wasn’t] associating that with causing gas and being too much fibre, which my body is struggling to digest,” she says.As a result, Taaliah cut out cruciferous veg and legumes, like kale, cabbage, Brussels sprouts, beans and corn. Instead, she opted for veggies like pumpkin, butternut and baby marrows. “Those were easier to digest and didn’t cause bloating,” she says. Gluten was also axed, replaced with rice and wheat-free carbs. She also realised some flavourings were triggering: paprika, black pepper or garlic.While on this journey, Taaliah battled with eating out and making food decisions, all of which became frustrating to navigate. “There was a day that I sat down and actually just cried,” she reflects. “I felt like my life was over, because I had to make all these changes. And it was just so overwhelming, because I loved my food, and I never needed to worry about what I was eating before. And now I had to do this process of elimination and start eating differently.” Having said that, things slowly became better. She didn’t feel bloated, and wasn’t in pain after every meal – “that made it worth it,” she adds.READ MORE: Why Is It So Hard To Quit Vaping? (+ The Exact Steps, Per Experts)Healed Gut, Inspiring MindNot only did Taaliah’s gut health improve, but she also discovered a new passion for nutrition and wellness. Driven by her personal experience, she studied specialised nutrition while continuing her HR career. “The two have merged together so well, because I help a lot of people at our company,” she says, adding that part of her offering is wellness programs for companies. Her business now focuses on helping others reverse chronic illnesses through personalised nutrition plans. She works with clients struggling with various health issues, from weight loss to managing conditions like type 2 diabetes.Today, she speaks at health conferences, conducts wellness programs, and uses platforms like Instagram and LinkedIn to spread her message. Her goal is simple: to provide hope and practical support to those struggling with health challenges, proving that with the right information and support, healing is possible. What she’s all about, Taaliah maintains, is “giving hope to people, helping and supporting people and equipping them with the right tools to be able to become the best that they can be,” she says. “And health is very much a part of that, because it impacts every area of our lives.”Taaliah’s company, Gymdols, is accessible on her Instagram here.   More

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      How To Fix Constipation

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      Blocked. Delayed. Backed-up. Struggling to go number two. Constipation. Whatever you call it (or not) it’s a very embarrassing topic. Despite that, it’s something more of us suffer with than you might think. It’s an uncomfortable and frustrating experience that many people face at some point in their lives. In fact, studies show that women are more likely to get constipated than men. (Mmmkay 😒 )Understanding constipation is the first step toward finding relief. If you haven’t yet spoken with a medical professional about your poop problems, this guide will break down everything you need to know about understanding and managing constipation.What Is Constipation?ICYDK, constipation occurs when bowel movements become infrequent or difficult to pass, often leading to discomfort and bloating. It can be caused by a variety of factors, including a diet low in fibre, inadequate water intake, lack of physical activity and certain medications. Other causes include changes in routine, such as travel, stress and ignoring the urge to have a bowel movement. In some cases, underlying medical conditions like irritable bowel syndrome (IBS), hypothyroidism, or neurological disorders can also contribute to constipation. What Causes Constipation?Several factors can contribute to constipation, including:Dietary Choices: A diet low in fibre and high in processed foods can lead to hard, dry stools that are difficult to pass. Fibre helps to bulk up stool and promote regular bowel movements.

      Hydration: Inadequate water intake can result in dehydration, making stool harder and more challenging to pass. Proper hydration is essential for softening stool and promoting regularity.

      Physical Inactivity: A sedentary lifestyle can slow down the digestive system. Regular physical activity helps stimulate intestinal function and promotes regular bowel movements.

      Medications: Certain medications, such as painkillers (especially opioids), antacids, and some antidepressants, can cause constipation as a side effect.

      Medical Conditions: Conditions like irritable bowel syndrome (IBS), hypothyroidism, and diabetes can contribute to constipation. Additionally, neurological disorders that affect the colon and rectum can also cause issues.

      Lifestyle Factors: Ignoring the urge to have a bowel movement, stress, and changes in routine (such as travel) can disrupt normal bowel habits and lead to constipation.

      Pregnancy: Hormonal changes and the pressure of the growing uterus on the intestines can slow down the digestive process, leading to constipation.Am I Constipated?In 1997, a diagnostic tool was created to help classify stools into seven categories. The Bristol Stool Form Scale characterises stool based on its consistency; and this can help identify if it is a healthy bowel movement.Experts consider types 1 and 2 to be uncharacteristically hard and indicative of constipation, while types 6 and 7 are unusually loose and may indicate diarrhoea. Healthcare professionals generally consider types 3, 4, and 5 to be the most typical.How To Relieve Constipation Integrating simple lifestyle changes can make a significant difference in managing constipation.HydrateStart by increasing your daily water intake. Hydration is crucial for keeping stools soft and easy to pass.Exercise Regular physical activity is also essential. Aim for at least 30 minutes of moderate exercise most days of the week. Whether it’s brisk walking, yoga, or cycling, movement stimulates digestion.Manage stressThrough relaxation techniques such as meditation or deep breathing exercises. Stress can disrupt bodily functions, including digestion.Avoid junk foodExcessive consumption of processed foods high in sugar and fat; they can contribute to sluggishness in your gut. Focus on whole grains and fresh fruits instead for better digestive health.READ MORE: 10 Dietician-Approved Lifestyle Changes That’ll Curb Those Uncomfortable IBS SymptomsThe Best Products That Help You PoopCOOL STOOL

      100% raw, high-fibre, and super seed mix is a nutritionally diverse daily supplement that enhances natural bowel movements.

      ARTICHOKES

      Packed with fibre and antioxidants, these nutrient-dense veggies help keep your digestive system happy.

      BANANAS

      Packed with soluble fibre (3.1g), a medium-sized one can help regulate digestion and keep you regular.

      BERRIES

      Say goodbye to discomfort and hello to relief! Here, your weapon against constipation, they’re packed with fibre.

      PROBIOTICS AND PREBIOTICS

       Probiotics introduce good bacteria that keep your digestive system in harmony, while prebiotics nourish those good guys.

      OATS

      Packed with soluble fibre, they not only promote regularity but also keep you feeling full and energised. 

      READ MORE: 8 Natural Foods That Actually Work To Relieve Constipation More

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      Why It’s Important To Talk About Your Periods + How To Do It

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      For many – if not most – people with ovaries, the first period is unexpected, painful and secretive. Without anything being said, we are silently taught to not talk about periods, despite it being a natural part of the menstrual cycle. But sweeping the issue under the rug can have negative impacts. “As sociological studies demonstrate, menstrual stigma is rooted in ideologies that construct menstruating women as leaking, unhygienic and irrational. Such discourses are indicative of a societal imperative to ensure that menstrual blood remains concealed,” explains one study in Social Semiotics. No longer, we say! So, read on – and take this as your cue to talk about your periods more.Talking about your periods is effectiveOne brand pushing to take periods out of its shame era is Kotex, which partnered with experts, thought leaders, South Africa’s Department of Basic Education, and some of the country’s most popular influencers to spread a message of hope and empowerment around the menstrual cycle. This formed part of their contribution to 2024 Women’s Month. As part of their campaign, they visited schools to educate young people about periods, dispelling myths, addressing period stigmas and sharing practical tips.It’s deeply necessary in a country where 43% of people with periods admitted to experiencing stigmatization and shame attached to menstruation, which is more prevalent among those aged 18 and younger, according to Kotex’s latest survey. In an effort to break the stigma and bring menstrual issues to the fore, more and more influencers are jumping on board to share their insights. On TikTok, the tag #periods has over 100 000 posts, with hundreds of relating tags, from #periodstories to #periodhacks. It’s encouraging to see the conversation, especially with the knowledge that over half of Gen Z use TikTok and Instagram to search for answers to a question – instead of consulting Google.“Efforts like these [to talk about periods] are crucial to the ongoing encouragement and support of young girls and women to be the best versions of themselves, no matter what time of the month it is,” asserts medical professional and health advocate Dr Nosipho Danielle Mhlanga.READ MORE: Got Two Periods In One Month? These Are All Of The Possible Reasons WhySpeaking more ushers in changeAnother way it’s effective is that it can create real change. For example, in 2018, armed with the knowledge that many people with periods in South Africa struggle to afford sanitary products, Kotex and its industry peers took to lobbying government to remove the VAT charge for sanitary pads. It worked: sanitary pads have since been declared zero-rated or VAT-exempt.Similarly, we need talks like this to grow even further so that more research is put into menstruation that can help those who have a cycle. Case in point: only this year did a study confirm that period products’ absorbency claims are misleading since the products are tested with salt water – not actual blood.The implications of the study results are far more wide-reaching than buying the incorrect tampons: per researchers, it means that doctors may be underdiagnosing heavy menstrual bleeding, a factor that signals larger health conditions.Simply put, the more we discuss our experiences – good or bad – the more we are able to ask for change. Here, experts dish how to broach the subject when it feels awkward.Expert tips to help talk about periodsAs a mother, normalise the conversationHaving your first period can be a daunting, confusing experience. By reassuring your child, they can start to feel comfortable with their evolving body. “Emphasize that menstruation is something that happens to all women and is a sign of a healthy body,” says Dr Esther Rockson, an OB/GYN based in Midrand. “You could say, ‘Periods are a normal part of being a woman. It’s just your body working as it should.’”And, says Naznin Bhom, pharmacist academic intern at Zoie Health, steer clear of euphemisms or negative connotations. Avoid phrases that carry an implication of shame, such as ‘a dirty secret’ or ‘that time of the month’,” she says. “Instead, frame menstruation as a sign of maturity and an important aspect of health. By encouraging open dialogue and providing reassurance, you can help girls feel empowered rather than embarrassed. After all, periods are a natural part of life, and there is absolutely nothing to be ashamed of.”Lastly, encourage questions, says Dr Rockson. “Let her know that she can ask you anything and that there’s no such thing as a silly question. This openness helps remove any sense of embarrassment,” she adds.READ MORE: These Unusual PMS Symptom Treatments Actually Work – Minus PainkillersHow to talk about periods at workPainful periods or the extreme fatigue that it can often come with make work difficult to complete, much less explain to a superior. Dr Rockson recommends preparing in advance, choosing the right time and setting (like a one-on-one meeting) and keeping things solution-focused. Bhom recommends this line: “‘I sometimes experience painful periods that can affect my focus. I’d appreciate any flexibility during that time.’ This opens up a dialogue and demonstrates your professionalism while prioritising your health,” she adds.  Per Dr Rockson, avoid over-explaining yourself or apologising. “You deserve to take care of your health and being honest about it shouldn’t require excessive apologies,” she says.How to broach the subject with your docTo make things crystal-clear to your doctor that you need help (beyond an offer of contraception), come with a few things in your arsenal. Dr Rockson suggests keeping a “detailed record of your periods, symptoms, and their severity. Note things like the frequency of your periods, pain levels (e.g., cramps, headaches, etc.), flow (light, heavy), and how it affects your daily life (e.g., missing work, inability to exercise). Having this data can make your concerns more concrete,” she says.Next, she recommends asking targeting questions, like “Is it normal to experience this much pain?” or “Could this be a sign of something like endometriosis?”.“Use clear, straightforward language,” says Bhom. “Like, ‘I’ve been experiencing severe cramps and irregular cycles.’ If you feel dismissed or gaslit, don’t hesitate to seek a second opinion. You deserve compassionate and thorough care, and advocating for yourself is key!”Be louder about period stigma everywhere else“To cultivate a culture that doesn’t normalise severe period pain, begin by sharing your experiences honestly and encouraging others to do the same,” says Bhom. “Foster conversations about menstrual health without stigma, promoting the idea that seeking help for period problems is not only acceptable but essential.”For Dr Rockson, part of changing the narrative involves challenging myths and stigmas. “If you hear people downplaying period pain or dismissing the need to see a doctor, gently correct them,” she says. Similarly, if someone brings up their struggle with periods, acknowledge their struggle. Lastly, Dr Rockson says it’s important to support period-friendly work and school policies.  “In workplace or educational settings, support policies that make it easier for people to manage their periods without shame or hardship. This could include things like providing paid sick leave for menstrual pain or ensuring easy access to menstrual products,” she says.READ MORE: 4 Most Common Questions Women Ask About Their Sexual Health More

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      Here’s Exactly How To Become A Legit Morning Person

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      For some of us, sticking to a 10.30 pm bedtime is impossible. And jumping out of bed at the first sound of the alarm? LOL.Sound familiar? Welcome to the Night Owl Club. “It used to be believed that it was just your lifestyle [that determined whether you were a lark or a night owl],” says professor David Earnest. “What was discovered 15 to 20 years ago was there is a biological basis for people who are early birds and people who are night owls.”Our internal circadian clocks are to blame. In fact, researchers have found a genetic difference between those who wake up early and those who don’t, explains Earnest. “Presumably, the situation with night owls is the same,” he says.The good news is, most of us grow out of it around the time we swap late-night college parties for the morning meetings that come with adulthood. “The majority of us fall someplace in the okay range, where we’re not either of the extreme prototypes,” says Rebecca Spencer, associate professor of neuroscience at University of Massachusetts Amherst.But let’s say you don’t grow out of it, and you seriously struggle to make it to work on time – let alone to a 6am indoor cycling class. You’re not alone if you feel like you’re being pulled in two different directions. “Our internal body clocks are trying to tell us one thing, but then we have these societal factors that don’t allow us to do what our bodies are naturally telling us to do,” says Earnest.If there’s no chance your boss will ease up on your start time, there’s only one thing left to do: try to become more like a morning person. “Can you really shift from being an owl to a lark?” says Spencer. “Not at all. But if you’re not an extreme owl and want to be a little more lark-like, I think that’s where you have some flexibility.”Start by trying to shift your internal clock by an hour or so, suggests Spencer. Here’s how…Lower Your Body Temperature at Night“To fall asleep and get into deep sleep, you have to reach your daytime low body temperature,” says Spencer. To get there, move your workout to earlier in the day so it doesn’t interfere with bedtime, limit hot showers at night and drop the temp in your house by a few degrees, she says. The cosy duvet on your bed will be calling your name in no time.Limit Your Night-Time Exposure To LightYour internal clock is controlled by light. “Whether it’s TVs or screens, all of those devices that shine light at our eyes are ‘awake-promoting’ and not ‘sleep-promoting,’” says Spencer. Help your clock start to shift naturally by cutting your exposure an hour before bedtime. Not ready to kick your series-in-bed habit? Turning your iPad light to low could help you catch Zzz’s more quickly after the credits roll.Resist StimuliYou don’t need to shut yourself off from the outside world, but it’s a good habit to stay calm as it gets late. That means avoiding stressful work emails if they can wait until the morning, horror movies and intense novels that keep your mind spinning. “All of those things just cause mental stimulation that you need to have turned off well enough before bedtime,” says Spencer. Sorry, Dream Count. You’re strictly a commute-only read.READ MORE: Here’s How To Actually Do A Digital Detox, According To ExpertsReach For Melatonin As A Last ResortIn the beginning of your efforts to become a morning person, a dose of melatonin can help. “Taking it a little before you want to start falling asleep helps give you a little extra boost to feel sleepy,” says Spencer. Once you’re stable, lay off, though. Eventually, you want to rely on your body’s natural melatonin production rather than the pill form.READ MORE: The Greatest Sleepytime Products That’ll Take You To La-La Land, STATWake Up To Morning LightGetting to sleep is only half the battle. “Helping yourself wake up is just as important as helping yourself fall asleep,” says Spencer. Immediately open your curtains or head outside to catch some early rays. As a bonus, early to rise likely means early to bed that night. “If you’re able to alert yourself and wake up at an earlier hour, you’re going to be more prepared to go to bed at an earlier time,” says Spencer. And that means you’ll be even closer to tricking your internal clock into its new pattern.Stick With ItWaking up early today doesn’t mean you’ll magically be a cheerful morning person tomorrow. It takes time – possibly up to a month – to switch your natural habits, says Spencer. Yes, you can groan now.Looking for more info on sleep? Here’s how creatine can boost your brain after a bad night’s sleep, plus seven hacks to fall asleep faster. More

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      What To Do If A Leaky Bladder Is Ruining Your Workouts

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      Getting in your stride during a workout is a great “I Am Woman, Hear Me Roar!” feeling. But a leaky bladder, known as urinary incontinence, can ruin your flow by sending you to the bathroom every two minutes. If this sounds like you, read on about incontinence and how to tighten the lid on a leaky bladder.What is a leaky bladder during workouts?You’ll likely experience this if you jump, lift heavy or even sneeze – and you accidentally pee yourself. This leaky bladder during workouts, formally known as urinary incontinence (UI), is “the involuntary leakage of urine”, says Dr Julius Jacobs, a Pretoria-based urologist. “Urinary incontinence occurs when the muscles and nerves that control the bladder fail to work properly, leading to accidental urine leakage.”It exists on a spectrum, which includes just a few drops or the complete inability to control your bladder.  There are also different types of UI:Stress incontinence: A leaky bladder when pressure is put on it (i.e., you bracing your core during a heavy lift or coughing). “It is often linked to weakened pelvic floor muscles [like] after childbirth or surgery.”Urge incontinence: Also known as an overactive bladder, this type involves a sudden, intense urge to urinate, followed by involuntary leakage. It is caused by overactivity of the bladder muscles and may occur frequently, even during the night.Overflow incontinence: This happens when the bladder does not empty completely, leading to dribbling or constant leakage. It can result from nerve damage, blockages, or weak bladder muscles (your pelvic floor muscles are separate from these).Functional incontinence: A physical or mental impairment, such as arthritis or dementia, which prevents someone from reaching the bathroom in time.Mixed incontinence: This is a combination of two or more types, often stress and urge incontinence.READ MORE: Pelvic Floor Exercises: What Are They & How, When And Why Do You Need ThemWhy is a leaky bladder even happening?A number of factors influence the presence of urinary incontinence:Certain consumables: excessive caffeine, alcohol or even some meds can irritate the bladder, says Dr Jacobs. They may also increase urine production, meaning multiple bathroom trips.Medical conditions: Like functional incontinence, some conditions might impact UI. This includes diabetes, obesity, UTIs or neurological disorders, says Dr Jacobs.Ageing: With age, bladder capacity decreases, along with muscle tone, which increases the risk for a leaky bladder.  Pregnancy and childbirth: “The added weight during pregnancy and potential pelvic trauma from childbirth can weaken bladder control,” explains Dr Jacobs.READ MORE: 8 Pelvic Floor Exercises That Are Better Than KegelsTreatment options for urinary incontinenceIn some cases, you can improve UI yourself by following these tips:Reduce the alcohol or caffeine intake and time the consumption. (Try to drink less before a workout or when you’re sick; when you know your bladder is iffy.)

      Consider your weight. Research shows a correlation between having unhealthy excess fat and having UI. Per a paper in Obstetrics & Gynaecology, obesity is shown to be a strong risk factor for urinary incontinence. It’s thought that excess body weight increases the pressure on the abdomen and bladder, which in turn damages the nerves and muscles that create a healthy pelvis-bladder function. Studies have also shown that weight loss could reduce UI.  

      Do pelvic floor exercises. You knew this would feature in a story about a leaky bladder! It’s not only great for sex and overall health but is a very important factor in reducing UI. These include Kegel exercises and using weights, like Yoni eggs.

      Try bladder training. If you schedule your bathroom breaks and add in delay techniques, this could retrain your bladder, says Dr Jacobs.

      Wear pads. They’ll keep things dry.

      Get medical intervention. In cases where the above doesn’t work, it’s best to see a doctor for assistance.READ MORE: This 5-Move Pelvic Circuit Will Totally Change How Your Orgasm FeelsIs it time for a doctor?If things don’t improve, it’s worth checking in with a professional, like a urologist. This would include diagnostic tests, like urine analysis, imaging (ultrasounds or other imaging to assess bladder and urethra function) and specialised tests, like urodynamic testing to measure bladder pressure and function.What would medical treatments involve?Treatment would depend on the type and severity of incontinence, says Dr Jacobs. This might include medication to relax bladder muscles or address underlying conditions, medical devices or Botox (to calm overactive bladder muscles). It might also include surgery, in severe cases. More

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      How To Decentre Alcohol From Your Social Life

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      Whether you’re one of the many who identifies as sober curious, soberish or California sober – it’s hard to deny: More and more people are looking for ways to decrease the role that alcohol plays in their lives. Between hangovers, hangxiety and um, the fact that alcohol is a known carcinogen, there’s plenty of reasons to limit just how much you’re consuming. But it’s easier said than done when alcohol is the focal point that many people’s social lives are centred around. That’s why we consulted the experts to show you how to cut back on drinking alcohol without your social life taking a knock.“It’s hard to go anywhere without someone offering you a drink,” says licensed clinical professional counsellor Leah Young, a Clinical Manager at Pathlight Mood & Anxiety Centre. Even if you’re not someone who struggles with alcohol addiction, it can be hard to decrease your alcohol intake. This is because alcohol shows up *a lot* in our day-to-day. It’s at sports games, company events and for some people, a regular night out with friends. “Alcohol has really permeated both happy moments and celebrations and sad ones when people are grieving and everything in between, including even when people are bored,” says Hilary Sheinbaum, author of The Dry Challenge: How to Lose the Booze for Dry January, Sober October, and Any Other Alcohol-Free Month. “It’s become almost the main character in social situations.” (Think: post-work happy hour, first-date drinks, best friends’ birthday parties, cry sessions after a breakup.) Chances are, you’re never too far from the next opportunity to drink, which only makes it harder to cut back.READ MORE: 13 Simple Mocktail Recipes To Keep On Hand All Year LongWhat to expect when you cut back on drinkingThe truth is that alcohol – through marketing, media and thousands of years of traditions – has wormed its way into a prominent role in our lives, both consciously and subconsciously. Sometimes, it provides a reason to get together with friends and other times it helps make a social situation feel a little bit smoother. Trying to decentre it then comes with some logistical and personal challenges. Like, can you still go to the bar with your friends? And, how do you handle how other people might react to you not drinking?Because drinking is so normalised, deciding not to might come with questions. You can expect that some people will be curious, says Young. But, it might also come with seemingly some discomfort or disappointment from friends. Those moments can be thought of as a “them thing, and less of a you thing,” says licensed clinical social worker Shani Gardner, a therapist at Soulful Grace Therapy. Switching up your behaviour might make people question their own and result in them projecting onto you. Approach that with kindness and compassion – but don’t take it personally, she says.READ MORE: Seriously Now, Is Alcohol Really THAT Bad For Your Sleep?“It’s become almost the main character in social situations.”At the same time *you* might be the one projecting. “We fill in the gaps in our head with what we think other people are thinking or feeling about us,” says Dr Hayley Treloar Padovano, an associate professor of behavioural and social sciences at the Centre for Alcohol and Addiction Studies at Brown University. “A lot of times those things aren’t true.” You might be worried about your friends judging you for not drinking, but it’s a misconception that drinking less or not drinking at all necessarily needs to turn your entire social life upside down. “You’re still going to be as fun. You’re still going to be as engaged – if not more engaged – in the conversation,” says Sheinbaum. “It’s just that you are going to have something different in your hands.”Untangling alcohol from your social life might feel like a big task, but on the other side of it is better sleep, better digestion and financial savings, to name a few, says Sheinbaum, who is sober curious herself and only drinks about once a month. Luckily, these expert tips for people looking to drink less make it a lot simpler.Meet the experts: Hilary Sheinbaum is a journalist, the founder of GoingDry.co, and author of The Dry Challenge: How to Lose the Booze for Dry January, Sober October, and Any Other Alcohol-Free Month and Going Dry: A Workbook: A Practical Guide to Drinking Less and Living More. Leah Young is a licensed clinical professional counsellor and the Clinical Manager at Pathlight Mood & Anxiety Centre. Shani Gardner is a licensed clinical social worker and the founder and therapist at Soulful Grace Therapy. Dr Hayley Treloar Padovano is an Associate Professor of Psychiatry and Human Behaviour at Brown University’s Centre for Alcohol and Addiction Studies.6 Tips To Decentre Alcohol From Your Life & How To Cut Back On Drink Alcohol1. Practice turning down alcohol in advance.If you know you’re heading to an event where you’ll be offered alcohol, prepare what you’re going to say before you get there, says Young. You don’t owe anyone a lengthy explanation, but coming up with something short and sweet beforehand can help minimise attention to your lack of drinking and make you feel more confident about navigating the convo.“You can have one statement ready to go for everybody, or you can vary and tailor it depending on your relationship with the person,” says Young. “But it’s important to practice it, otherwise you might stand there looking like a fish gasping for air.”You can stick to something simple, like, “Thank you, but I have a huge day at work tomorrow, so I’m not planning on drinking tonight” or “Actually, what I’m really craving right now is a Diet Coke.” Or, give more insight by saying something along the lines of, “I’ve been experimenting with drinking less to see if it boosts my energy/improves my mental focus/clears my skin,” – or whatever your reason is for cutting down on alcohol. You might even find that others have the same goal. But how you say it matters. Confidence is key, says Young. So is making sure you’re firm if you need to be, adds Sheinbaum. READ MORE: How To Do Social Season Sober, Plus The 15 Best Alcohol-Free Drinks2. Delay your drinking by 30 minutes.Ordering a drink upon arrival to your destination might feel like an icebreaker or a way to ease yourself into a social situation, and it often happens out of habit. By setting a goal to wait 30 minutes before you order your first glass of rosé, you can learn to tolerate any discomfort – and discover that you don’t need the alcohol in the first place. “If you put yourself in that situation and you say, ‘Okay, for 30 minutes I’m not going to drink and I’m just going to see what happens,’ you’ll discover that what goes up must go down; Our anxiety just can’t keep going up forever,” says Treloar Padovano. It’s kind of like exposure therapy for not drinking for longer periods of time. You’ll get better at navigating spaces without an alcoholic beverage in hand and build up the muscle to deal with the anxiety you have about not drinking. When the 30 minutes is up, feel free to order an alcoholic drink if you want one – or maybe you end up opting to wait another 30 minutes, and then another 30 and so on.3. Take the lead when ordering a drink or making plans.Have you ever been out to dinner and the first person to order gets an espresso martini and then suddenly everyone else at the table orders an espresso martini? That’s because drinking can also be about sharing an experience, says Sheinbaum. The thing is, your shared experience doesn’t have to be with alcohol. Set the tone by ordering a creative mocktail, the house-made lemonade or a classic Shirley Temple. Your friends might just follow suit. (Pro tip: If you pick the restaurant, you can be sure that there are plenty of delicious-sounding non-alc options.)You can also take the lead in other ways by volunteering to host or inviting people to get togethers where alcohol isn’t centre-stage or even present at all, says Young. Game or craft nights, bowling, museum-exploring and pottery are all things that can be done sans-alcohol (though your friends might bring some anyway). What you can control is serving a killer mocktail for the evening and providing your friends with something fun to do that isn’t sipping on alcohol. “Anything that is using your hands or using your body is fun,” says Gardner. “How could you drink alcohol and be wheel throwing at the same time? It just would be a little bit challenging to do that.” When the main event isn’t just showing up to a bar, it takes some of the pressure off of drinking.At the end of the day, remember that drinking is just one of the many activities you can do with loved ones, says Gardner. Adding some variety can help not only decrease your weekly drink count, but also expose you to new hobbies.READ MORE: 3 Easy Summer Mocktails For Social Gatherings4. Make your intentions clear to trusted friends and voice what type of support you need from them.While you don’t need to discuss your drinking habits with everyone, bringing a few friends in on your intention is a good idea, says Treloar Padovano. “Find a believer,” she says, or someone who is supportive of you. You can be vulnerable and open up the conversation before you head out to your plans, says Gardner. Start by sharing your goal, and then what you’re hoping your friend can do to help. It doesn’t need to be a super-intense talk. You can casually and confidently mention that you’re trying to drink less – and why. One reason to talk it out? You might find that some of your friends feel the same way, and this can help you feel more confident and comfortable with your decision. Even better: If you’re concerned about other people harping on the decision while you’re out, having an ally can help by distracting or backing you up when the topic arises about what’s in your cup, says Young. “Or you can even find somebody who’s willing to not drink with you that night,” she says. Whatever you need, just make sure to communicate it with your friends.Having a conversation in advance can also help set expectations on your friends’ part. This way, by the time you get to your destination for the evening, they know you won’t be drinking and have managed their own ideas for how the night will go. It also might help navigate any weirdness or surprises later on. For example, when it comes to the ever-popular suggestion of first-date drinks, mention that you probably won’t be drinking – but that they should free to – before making set plans.READ MORE: Here’s How To Spot Secret Addictions And Tips To Break The Cycle5. Find something else to calm your nerves.If you feel like alcohol helps you in a social setting, whether it’s by making you more calm or confident, just know that there are other, potentially healthier options for getting that effect, says Gardner.Instead of pregaming your date with a White Claw, turn on your favourite pump-up playlist to boost your confidence or try a quickie yoga meditation to quiet your nerves. If you show up to a social event and suddenly feel a little overwhelmed and nervous, head over to the bathroom for a deep-breathing break. This also might be a good time to call on the friend you’ve told about your decreased-drinking goals. They could make the ultimate hype person.You’ll have to find what works for you, but it starts with identifying what you’re perceiving alcohol to help you with and finding something else that does the same, says Gardner. 6. Try a dry challenge.While going cold-turkey from alcohol might not work for everyone, for some, a short dry challenge might be a helpful way to disrupt your drinking habits and have a long-term impact. “In some ways, not drinking at all is easier because you take the decision-making out of it,” says Treloar Padovano. Having a hard line to draw might simplify drinking less, rather than having to decide each time how much (or how little) you plan on drinking.For Sheinbaum, doing a dry challenge started out as a competition with her friend, but it turned into something much more. “I’m a stubborn Aries, so I was very dedicated to this challenge,” she says. And, while Sheinbaum was technically the winner because she didn’t drink for the entire month while her friend had one cocktail (and was treated to [a pricy] dinner as a result), both she and her friend saw benefits. “I say that we both ended up winning because it changed my perspective entirely about how alcohol is affecting my brain, my body, my mood, my life and my career,” she says.READ MORE: 5 Ways To Protect Your Liver From “Summer Season” DamageTake on the challenge with a friendJoining in on challenges like Dry January and Sober October – two months during which people abstain from alcohol – are also a built-in explanation for not drinking and likely mean you won’t be making the decision alone, too. Doing a dry challenge with a friend gives you a built-in support to vent to and cheer you on. Another perk: When you set a time goal to abstain from alcohol, every day you can track your progress, Sheinbaum says. Each day you get closer to your goal simply by skipping a post-work glass of wine. Plus, the effects are noticeable fast, she says. “Within the first ten days I noticed better sleep and my skin definitely improved,” she says.This article is intended for those looking to change their relationship with alcohol socially. If you are someone who deals with addiction, find emergency hotlines, counselling and treatment options here.This article by Olivia Luppino was originally published on Women’s Health US. More

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      Creatine Could Boost Your Brain After A Bad Night’s Sleep, Research Finds

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      It can be hard to think clearly after a bad night’s sleep. And, although nothing will replace a high-quality snooze, new research suggests taking a particular supplement may help you release some of that mental fog. We’re talking about creatine and sleep, and how it might be a secret weapon. Creatine is usually used to boost muscle performance, but now it’s being linked with being able to think clearly after a poor night of rest. Here’s what the study found, plus what a neurologist wants you to know.Meet the experts: Dr Vernon Williams, neurologist and founding director of the Centre for Sports Neurology and Pain Medicine at Cedars-Sinai Orthopaedics in Los Angeles. Dr W. Christopher Winter, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast.What is creatine?Creatine is a compound that’s usually found in your muscles and brain, per the Mayo Clinic. Your body’s liver, pancreas and kidneys make about a gram of creatine a day, but you can also get creatine from eating seafood and meat.You can also take creatine in supplement form. People tend to do this to help them build muscle and lower the risk of injury, according to the Mayo Clinic. READ MORE: We Tried Morphée, A Screen-Free Sleep Device To Help You Actually Doze OffWhat did the study find about creatine and sleep?The study, which was published in the journal Scientific Reports in February 2024, had 15 healthy people in their 20s stay in a lab overnight for two nights, separated by at least five days. During those stays, they were kept awake all night. During one night, participants were given 0.35 grams of creatine per kilogram of body weight; on another night, they were given a placebo. The participants were also asked to do cognitive tasks before they took the creatine or placebo and at three other points during the night.The researchers discovered that three hours after taking creatine, the participants had positive changes in their brain metabolism and cognitive performance on tests. (They especially did well with processing capacity and short-term memory.) This impact peaked four hours after they took the supplement, but lasted over nine hours. The researchers concluded that taking a single, high dose of creatine can “partially reverse” some impacts of sleep deprivation. READ MORE: Creatine Guide: What It Is, How It Works, Proven Benefits And The Truth On Side EffectsHow could creatine boost cognitive performance?The study didn’t look at why this happens – it simply found a link. However, there are some theories. “The brain is a massive consumer of oxygen and energy, and creatine seems to help with the process of energy and nutrient utilisation,” explains Dr W. Christopher Winter, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast. “This can help reduce the negative effects that sleep deprivation has on cognitive processing speeds.”Creatine appears to “mitigate cognitive decline related to fatigue by supporting the brain’s energy metabolism,” explains Dr Vernon Williams, a neurologist and founding director of the Centre for Sports Neurology and Pain Medicine at Cedars-Sinai Orthopaedics in Los Angeles. To put it into layman’s terms, creatine may help the brain get key nutrients faster.This is a shift from typical creatine usage, though, notes Winter. “Many people have thought about creatine supplementation as a relatively ‘long term’ effect – like building muscle,” he says. “This study suggests that the effects of creatine could be much faster than originally thought.”What are the other benefits of creatine?A range of research has found that creatine may have several potential benefits for your health. Those include:Increasing lean body mass

      Boosting energy levels

      Enhancing muscle recovery

      Improving cognitive function

      Curbing the effects of short-term sleep deprivation

      Keeping your hormone levels consistentA January study even found that creatine might be a good additional treatment for depression, on top of talk therapy and any other treatments that your mental healthcare provider suggests. READ MORE: What Is Sceletium And What Does It Do?Should women take creatine?It’s crucial to talk to a medical provider before adding any supplement to your routine to make sure it’s right for your needs. However, research suggests that creatine may benefit women, so it’s definitely worth considering. Check out Women’s Health‘s favorite creatine powders below:Creatine Supplements To BuyNOW Sports Creatine Monohydrate Powder

      Now’s creatine powder is free of artificial colours and flavours and uses nano-particle nutrients to help fuel your day. It’s also unflavoured, so you can blend it into just about anything. Now is third-party tested to make sure no harmful ingredients end up in your creatine powder.

      USN Pure Creatine Monohydrate Powder

      This unflavoured creatine is is a micronised form of creatine, enhancing the absorption and bioavailability. USN employs extensive third party testing to ensure the quality and quantity of what’s one the label is always delivered. Plus, it is also Halal certified.

      Biogen Pure Creatine Monohydrate Powder

      According to Biogen, this is one of the most popular sports nutrition supplements in the world. And the compact 100g size makes it easy to keep in your bag so you can take some whether you’re going to gym or travelling. Just mix it with water, pre-workout or your go-to smoothie and enjoy.

      This article by Korin Miller was originally published on Women’s Health US.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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      Why Is Everyone Buzzing About ‘Dopamine Menus’?

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      If you’ve noticed the word ‘dopamine’ popping up everywhere, you’re not alone. Often associated with other terms like ‘decor’, ‘dressing’, ‘detox routines’ and ‘menus’, the intentional act of decorating your room, dressing in your favourite colours or doing certain activities to create the feel-good chemicals in the brain has people hooked. And for good reason. Let’s take a deep dive into what all of this means, and why you can consider creating your own dopamine menu to change your mood for the better. Think less of what you’d order at a restaurant and more like a list of activities. These activities are tailored to you with the goal that performing any one of them will trigger a positive feeling. Doing so will stimulate dopamine production in the brain, therefore boosting your mood.Sometimes called ‘dopamenu’, the dopamine menu was first introduced a few years ago by a YouTuber. It has since gained popularity across TikTok and Instagram. The idea is to create a menu divided into courses (appetisers, mains, sides and desserts) of fun activities when you need stimulation. Appetisers are short, quick wins, whereas mains are something that require a little more effort. Sides can be paired with things you don’t want to do to make the task more enjoyable, and desserts should be done in moderation.READ MORE: Why Practicing Self-Efficacy Is Key To Becoming The Best Version Of YourselfWhat is an example of a dopamine menu?A dopamine menu can be as simple as a list on the Notes app of your phone or it can be a beautifully designed poster you hang on your wall. Examples of menu items can include:Appetisers:Jumping up and down on the spot

      Petting your dog

      Making a snackMains:Going for a swim

      Redecorating your space

      MeditatingSides:Calling a friend

      Listening to your favourite song

      Lighting incense Desserts:Scrolling on TikTok

      Online shopping

      Ordering takeawayHow does a dopamine menu relate to ADHD?As stated by Colin Davidson, Professor of Neuropharmacology, University of Central Lancashire and Claire Hutchinson, Professor of Experimental Psychology, University of the West of Scotland, it is generally believed that people with ADHD have lower levels of dopamine and require more stimulation.They go on to explain that dopamine levels in the brain comes from two types of releases: tonic and phasic.“Tonic dopamine is the baseline level of dopamine that the resting dopamine neurons pump out. But when something interesting happens to us or we do certain activities, we get a “phasic” (short, intense burst) of dopamine.”“One popular hypothesis for ADHD is that it’s caused by a dysregulated dopamine system. As a result, they continually seek the short-acting bursts of phasic dopamine, which are higher (and more rewarding) under these conditions,” they share.There’s a case for ADHD patients – and people in general – leaning in to dopamine activities to stimulate production. READ MORE: Could Bed Rotting Be The Answer To Your Self-Care Struggles?How to create a dopamine menuCreating a dopamine menu can be a really fun and enjoyable activity you do alone, with a friend or with a group of friends. They’re completely personal so there is no “wrong” way to create your own. It’s all about choosing activities you love and that you find joy in. Take this as a great opportunity to reflect on the things that truly bring you joy in life.A good place to start is looking through old photos on your phone, reading through old journal entries, or talking to a friend about fun memories. It can even be as simple as thinking back on your day and pulling out the small moments that made you smile. The internet and social media will also be loaded with inspiration you can use.Once you have your list, feel free to get creative with pen and paper to physically draw up your personalised menu. Keep it nearby so you can always reach for it when the moment calls for a hit of dopamine.This article by Stephanie Hua was originally published on Women’s Health AUS. More