health and weelbeing

Earlier this year, TV Producer, actress and author Tshiamo Modisane released a memoir that detailed her journey to healing from past hurts and traumas. Growing up, Tshiamo always felt that she was born in the wrong body and assigned the wrong biological gender. True freedom finally showed up at her door when she changed her name from ‘Kgosi’ to ‘Tshiamo’ and embraced womanhood entirely – this, despite the rejection she faced from loved ones.

On penning I Am Tshiamo: My Journey To Self-Acceptance and Womanhood, she says: “I call it my shedding and healing phase. I cried so much while writing this book. I wanted to be as honest and authentic as I could possibly be. I understood that this was a God-given assignment and thus needed to be treated with the respect it deserved.” Was she ready to relive some of the past hurts? Certainly not, she admits. “In all honesty, I wrote most of the book scared. But nothing could’ve prepared me for the warm feedback I’ve received from all corners of the country and world.” Below, she lets us into her wellness routine.

READ MORE: How Curiosity Led Mpoomy Ledwaba To A Fulfilling Career

Best way to start my day…

With prayer, a scripture reading then, depending on the weather, I will step outside to work out – something I really love doing. When that’s done, I tackle emails, calls and deadlines. On a really good day, I usually sneak in a lunch or dinner.

Best way to shake off a bad day…

A good worship song, church sermon and long phone call with my manager-friend Makgotso Kgooe usually lift me out of a bad space. And if any of these don’t work, a cuddle session with my two fur babies – Oreo and Pompom – over a series definitely does the trick. 

Go-to quick, favourite, healthy meal…

I’m obsessed with grilled fish or a Thai chicken salad. There’s never a week that goes by where I don’t find myself face-deep into a Nandos chicken salad. In 2021, after arriving at the decision that I needed to write my book – as part of my healing journey I made the decision to cleanse myself off red meat and follow a strictly pescatarian diet. This helped me heal both physically and spiritually. My weight dropped to a size that I’d always desired.

READ MORE: Queen Modjadji’s Breakout Star Masutang Rasekele On Life, Wellness And Finally Living Her Dream

Wellness rule that you secretly break all the time…

Sugar! I have a sweet tooth and I won’t even lie about it. It’s a trait I inherited from my late mother. I will deny myself any and everything except a slice of cake or ice cream [chuckles].

If you could bottle up any personality trait of yours and sell it as a wellness product, what would it be?

Attention to detail. I always aim to do everything right. During workouts, form and technique are important to me. Kindness too – I believe the key to healthy skin is found in being kind to people.

What’s one weird healthy food combo that you swear by, even though everyone else thinks it’s gross?

I don’t have one. I do, however, believe in not skipping breakfast. Whenever I skip breakfast, I find that I’m less effective and tend to even do fewer workouts in the gym.

Assign a song to your morning routine… 

Say A Little Prayer by Aretha Franklin. It literally sums up my mood every morning. I always imagine myself singing it for my baby – with my husband in the shower singing it too. 

READ MORE: Actress Temi Otedola On Why She Prefers A Simple Wellness Routine

Road running, weight lifting or yoga/Pilates – which one would you marry, date and ditch? And why?

Marry: Weight-lifting. Nothing gets you that sculpted, toned body like weight-lifting. It also just reminds me that I AM THAT GIRL!

Date: Road running. I am a dog mom, that just means endless walks that often end up with me chasing after my fur babies.  

Ditch: Yoga. I can never get the flow right which stresses me because I have rhythm. Apart from the breathing techniques that I’ve now adopted into my daily routine, the flow of things always has me stuck between child and lotus pose.

Skincare routine that you swear by…

Serums! Your skin will thank you. That paired with minding your business and drinking water will set you on the right path [chuckles]. I chop and change between serums, but my top three favourites are Neutrogena’s Hydro Boost Supercharged Serum, Estée Lauder Advanced Night Repair Face Serum and the Lancôme Advanced Génifique Youth Activating Concentrate. More

There are times when you have no choice but to hold in your pee – but is it actually safe? And is it true that if you hold it in, you’re creating UTIs for yourself? Whether it’s because you’re powering through work e-mails at your desk or you’d rather avoid the horrors of a public restroom, sometimes peeing just lands at the bottom of your to-do list. But can that actually be dangerous? We consulted Benjamin Brucker, professor of urology at NYU Langone Health, to find out.

How Long Is It Okay to Hold In Your Pee?

Your body’s physical capacity to keep in urine is based on a few things. “Most of the time women can hold urine for three to six hours, but this will vary,” says Prof Brucker. “It really depends on the amount of urine that someone makes. This is determined by hydration status and fluid intake, and also functional bladder capacity, which is a combination of the actual size of the bladder and bladder sensitivity.” According to a consensus statement in the International Journal of Clinical Practice, the average bladder holds around 300 – 400ml of urine. We humans tend to empty it around eight times per day. If you find your habits fall outside of these parameters, experts say it might indicate an abnormality. And, the quality of your whizz is as important as frequency: study authors note that a healthy flow “occurs promptly with strong continuous flow and complete emptying without pain or blood in the urine” – and without leakage. 

READ MORE: “How I Healed My Debilitating Gut Issues Using Food”

Should You Pee At Every Pang?

As you know, that “I gotta go” sensation ranges from small pangs to a feeling that almost hurts. “You don’t want to give in to every slight sensation to urinate, but you also don’t want to hold it in to the point where it is painful,” says Prof Brucker. “Ultimately, you want to have healthy voiding habits.” That translates into finding a middle ground that doesn’t have you running to the bathroom every time you take a sip of water but also doesn’t result in you bent over with cramp-like sensations.

What’s The Worst-Case Scenario?

“It may put you at a bit more of a likelihood of developing urinary tract infections (UTIs),” says Prof Brucker. Having a UTI can also make you feel like you have to go more often than normal, as can conditions like overactive bladder and painful bladder syndrome. When you hold in your pee too much, it can encourage bacteria to grow, which could lead to a UTI. In addition, frequently holding it in can cause your bladder to stretch more than is healthy. For this reason, experts generally advise not to hold in pee too often, because it can cause problems. If you feel the need to pee way more than usual, head to a doctor to get checked out. Kegels and medication can improve an overactive bladder, while physical therapy and medication can help treat painful bladder syndrome. 

READ MORE: Your Burning UTI Treatment Questions, Answered

Can You Train Your Body To Pee Less?

You know it’s important to stay hydrated, but guzzling water can have the annoying side effect of needing to pee every few minutes. So is it possible to get your body used to holding out? “Some people’s bladders are quite sensitive, and they will have the sensation to void even with the smallest amount of urine in the bladder. It’s okay to try to distract yourself and not give in to every slight urge,” says Prof Brucker. This could potentially stretch your bladder a bit in a healthy way, though you shouldn’t expect any major changes. “There is a small study out there that shows nurses, who may not have the opportunity to frequent the facilities, have slightly larger bladder capacities than age-matched controls,” says Prof Brucker.

The bottom line is that you probably aren’t going to do any real damage to yourself by holding it in, but just for comfort’s sake, you should hit the bathroom when it starts to feel annoying. After all, not very many other things can bring on quite the same sense of relief!

READ MORE: What To Do If A Leaky Bladder Is Ruining Your Workouts

This article was originally published on Women’s Health US. More

You’d have to be on a different level of stubborn to spend hours chatting up a storm with award-winning actress, Shaka iLembe executive producer and humanitarian Nomzamo Mbatha and not be inspired to change your eating habits. The 35-year-old, who happens to be on the cover of our July/August 2025 edition – is very clear about one thing: she believes in mindful eating so that she can have license to indulge when the moment calls for it. Four years ago, a life-changing diagnosis (more on this in the new issue) saw her overhaul her lifestyle choices. Below, she shares a few of the wellness practices that have her living her best life!

READ MORE: The Confidence Issue Just Dropped – And Nomzamo’s Got It On Lock

On Her Favourite Dish…

“Oooh chiiiild, don’t put pasta in front of me [chuckles]. I’m generally good at pasta dishes and usually make all my pasta sauces from scratch. Honestly, I can make any pasta dish – from the simplest to the most complicated Italian pasta dishes. My favourite is a vodka pasta dish, pink in colour, that I picked up on one of my travels – it has no vodka, though! I’m also good at rice dishes too – and make a mean fish.”

On Preferring Natural Remedies…

“For instance, I’m gluten intolerant, but really don’t mind taking a gamble with pasta. I usually chew on ginger afterwards to help with any discomfort. I do love natural ingredients and homoeopathic remedies, even though I take conventional supplements. My friends always joke that I’m a walking pharmacy [chuckles]. I’m currently on a hair supplement called Nutrafol, which is great for hair; then hyaluronic acid for skin; vitamin C, elderberry and zinc for my immune system because I’m exposed to so many different climates during my travels. I’m also on collagen and probiotics. In fact, every woman should be on probiotics!”

READ MORE: The Exact Supplements Women Need To Be Taking, According To Studies

On Her Relationship With Meat…

“I’m not a big meat person. I find it chewy and it makes me feel heavy. I’ve read that we have to listen to how our bodies react to certain foods – that if something makes you feel lethargic, then your body’s probably not digesting it.” 

On The Lessons Learnt During Her 72-hour Water Fasts…

“I can be disciplined, if I choose to be. I sometimes rest on my laurels when it comes to my body and health because I know I’m blessed with good genes and muscle memory. However, my body is my investment. I have to take care of it. The nature of my career calls for me to always be in the best form possible and impact – so I have to be very mindful of how I treat myself, my body and my skin.”

On The Wildest Form Of Training She’s Tried To Date…

“I dabble in Lagree from time to time, a high-intensity workout that strengthens and reshapes muscles. The class I take is called ‘The Shake’ because literally everything shakes when you’re in there [chuckles]. You know how Pilates uses a slim reformer? Lagree is performed on a megaformer, where you do slow movements of three in and out. It’s the most intense thing. It makes you feel so out of shape. For the next two to three days straight, your muscles are still moving on their own.”

READ MORE: In-Flight Skincare Secrets A Dermatologist Refuses To Gatekeep

On Self-Care During Her Travels…

“I’ve become very clever in that whenever I have to travel for work, I always give myself two to three free days to acclimatise – find some cute coffee shops or a little restaurant to spend time alone, especially if it’s a city that I’ve never been to. I also battle with water retention during my travels so I always book a deep tissue massage for some lymphatic system drainage. If it doesn’t work, it is what it is!”

​​On The One Thing She Never Skimps On…

“I don’t mess around with my hydration, especially when I’m travelling because my skin suffers a lot. I believe in electrolytes, but any electrolyte brand that is too sweet can miss me (no shade!). I’m a big fan of the electrolyte brand Metagenics, especially the lemon flavour. Lemon has a way of encouraging you to drink water because it’s quite refreshing. I also activate my water with coarse salt for maximum hydration benefits. Other times, I add chlorophyll drops to my water and MCT drops to my coffee to get that brain food that helps me function – especially during my 72-hour water fasts.”

On Her Love For Salads…

“They’re so filling and good for my gut, too!. You know how people judge Kourtney Kardashian for loving salads? I’m like, ‘That’s because you don’t know good salads. Do you know how versatile salads can be?’ Babe, I’m out here spending $22 (R390) everyday on a salad at a Sweetgreen – a U.S. salad chain with 40 ingredients to choose from that aims to get people excited about eating their greens. Sweetgreen has really taken my love for salads to another level. I’m now the trusted salad queen among her family and friends. My dream is to actually open a salad bar because we don’t have a salad culture here at home.” 

Read Nomzamo Mbatha’s full cover story in the July/August 2025 issue of Women’s Health (Confidence Issue) on shelves now – or get the digital copy. Happy reading! More

Whether you’re glued to a desk, logging daily kilometres on the road or just feeling a little stiff lately, lower body tightness is a common complaint – and one that can lead to bigger problems if left unchecked.

So we called in a pro to help us understand what’s behind that nagging tension and how to fix it. From causes and prevention tips to red flags that signal it’s time to see a pro, here’s everything you need to know about lower-body tightness.

Meet the expert: Wimpie van der Meijden is a physiotherapist and founder of Athletic Recovery Centre in Cape Town.

What Causes Lower-Body Tightness?

Lower body tightness is often multifactorial, explains Wimpie van der Meijden, a physiotherapist and founder of Athletic Recovery Centre in Cape Town. Studies have shown that inactivity and repetitive strain are significant contributors to muscle tightness, he says. Common causes of lower-body tightness include:

Sedentary lifestyle: Prolonged sitting can shorten muscles (especially hip flexors and hamstrings) and lead to imbalances.

Muscle imbalances and overuse: Repetitive activities or poor movement patterns can cause certain muscles to become overactive and tight.

Poor posture: Incorrect alignment during daily activities or exercise can strain muscles.

Inadequate warm-up or recovery: Jumping into intense activities without proper preparation or warm-down afterwards may contribute.

Previous injuries: Scar tissue or altered biomechanics after an injury can predispose muscles to remain tight.

READ MORE: “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”

Who Is Most Prone To Lower-Body Tightness?

Those prone to potentially problematic lower body tightness include:

Sedentary people: Office workers or people who sit for long periods

Athletes: Particularly those who train intensively without balanced flexibility, strength work and poor recovery – specifically runners.

People with previous injuries: “A history of lower body injuries can predispose someone to chronic tightness and compensatory movement patterns,” van der Meijden informs.

Older adults: “Ageing muscles lose elasticity and without regular exercise, tightness can exacerbate mobility issues,” says van der Meijden.

How To Prevent Lower-Body Tightness

 “Studies consistently show that a balanced routine combining dynamic and static stretching helps maintain muscle length and reduces the risk of tightness,” van der Meijden notes.

Regular physical activity: Engage in both aerobic and strength exercises.

Incorporate dynamic stretching: Use dynamic warm-ups and mobility drills before exercise to prepare muscles.

Consistent stretching or mobility routines: This includes static, dynamic and isometric stretching as well as mobility drills or flows after activity. 

Strength training: Address muscle imbalances with targeted exercises.

Postural awareness: Maintain good posture throughout the day.

Frequent movement breaks: Especially important if you have a desk job (Try these NEAT exercises).

READ MORE: Hunch Over Your Desk? These Moves Will Sort Out Your Shoulders STAT

When Do I Need To Consult A Professional?

If any of these red flags occur, it’s wise to consult a physiotherapist for a thorough assessment and personalised guidance, van der Meijden advises: 

Persistent or worsening pain: Especially if it limits daily activities.

Swelling, bruising or sharp pain: These could indicate a more serious injury.

Numbness or tingling: May suggest nerve involvement.

Loss of mobility or muscle weakness: If stretches or movements are significantly limited.

No improvement with self-care: If regular stretching and self-management aren’t helping over time.

Common Hip & Lower-Body Injuries

Common injuries include:

Muscle strains: Hamstring, quadriceps or groin strains.

Tendinopathies: Overuse injuries affecting tendons.

Hip labral tears: Can occur from repetitive movements or trauma.

Iliotibial band syndrome: Common in runners.

Lower back pain: Often related to tight hip flexors or weak glutes due to muscle imbalances.

READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible

How To Prevent Hip & Lower-Body Injuries

Use proper warm-ups, maintain muscle balance through stretching and strengthening, and ensure correct technique during activities and increase training load progressively over time.

How To Treat Hip & Lower-Body Injuries

Initial management often requires a thorough evaluation from a clinician, who would advise the path forward regarding management and training load followed by physiotherapy intervention and rehabilitation.

Research supports that early intervention and tailored rehabilitation programs can help prevent chronic issues and improve recovery outcomes. More

Let’s be honest: our efforts to prevent stained teeth and brighten our smile are thwarted by other priorities. Mornings without coffee feel incomplete, and a good weekend just isn’t the same without a glass of wine (or two). Whether you’re sipping your frothy cappuccino during a quick Zoom meeting or clinking glasses of Merlot at a braai, there’s no denying: South African women know how to enjoy the little pleasures in life.

But what do your favourite beverages have in common – aside from being utterly delicious? Unfortunately, they’re both notorious for staining your teeth. That perfect selfie smile can start to look a little less sparkling over time, even if your oral hygiene is on otherwise point. Don’t worry – you don’t have to give up your morning fix or weekend unwind to keep your teeth white. With a few smart tweaks from dental surgeon Dr Ockert Bekker, you can enjoy the best of both worlds: prevent stained teeth *and* have our coffee.

How Teeth Get Stained

Coffee and wine both contain something called chromogens – compounds with strong pigments that easily cling to your tooth enamel. Red wine also packs tannins, which help those stains latch on even better. And while coffee may seem harmless in its milky latte form, it’s acidic, which can weaken enamel and make your teeth more porous over time – prime territory for discolouration.

It’s not just reds (or coffee hues) that are sneaky culprits. White wine, though lighter in colour, is highly acidic too, which means it preps your enamel to absorb pigments from whatever else you eat or drink after that glass. So, if you’re pairing your Chenin with strawberries or a rich tomato pasta… yep, more staining potential!

READ MORE: The Surprising Way Your Menstrual Cycle Affects Your Smile

How To Prevent Stained Teeth – And Whiten Your Smile

The good news? You don’t need to switch to herbal tea and sparkling water (unless you want to, of course). Here are a few low-effort, high-impact tips to help keep your smile bright:

Rinse, Don’t Rush

After your last sip of coffee or wine, try rinsing your mouth with water before brushing. This helps neutralise the acid and reduce the staining effect. Brushing immediately after drinking acidic beverages can actually do more harm than good, as your enamel is temporarily softened.

Use a Straw

Yes, for that beloved iced coffee: a straw can help bypass your front teeth and limit the staining contact. Ditto for wine (although you may invite questions).

Chew on Crunchy Snacks

Raw fruits and veggies like apples, cucumber, celery and carrots help naturally scrub your teeth and boost saliva, which acts like your mouth’s own cleaning agent. Keep a stash of crunchy snacks nearby – your teeth (and your gut) will thank you.

READ MORE: 5 TikTok Teeth Trends A Dental Surgeon Says You Should Skip

Upgrade Your Toothpaste

Opt for a whitening toothpaste that’s enamel-safe and ideally contains fluoride. Just make sure it’s not too abrasive – look for one approved by the SA Dental Association (SADA) or your dentist.

See Your Dentist Regularly

No surprises here! A professional clean twice a year helps remove surface stains and keeps your teeth healthy. And if you’re keen for a whitening boost, your dentist can recommend safe, effective options that won’t damage your enamel. At Bekker Dental & Aesthetics, we make use of the renowned Philips Zoom Whitening Treatment for our in-chair procedure and our take-home kit.

Embrace the Balance

Life’s too short not to enjoy your favourite drinks. But it’s also too short to hide your smile in photos or feel self-conscious every time someone says, “Say cheese!” With just a few tweaks to your daily routine, you can enjoy your coffee dates and wine nights and keep your pearly whites looking their best.

READ MORE: 9 Useful Self-Care Apps For Wellness To Download Now

By Dr Ockert Bekker, Founder and Dental Surgeon at Bekker Dental & Aesthetics

About Dr Bekker

Founder and Dental Surgeon at Bekker Dental & Aesthetics

Dr. Ockert Bekker is a highly accomplished dental professional known for his passion and dedication to excellence in patient care and advanced dentistry. He holds a BChD from the University of the Western Cape (UWC), along with multiple postgraduate diplomas in Endodontic and Aesthetic Dentistry. His pursuit of continuous learning led him to complete an Implant Fellowship at New York University (NYU) and an Orthodontic Aligner Fellowship, further enhancing his ability to offer cutting-edge dental solutions.

Dr. Bekker prides himself on staying at the forefront of modern dentistry, embracing a holistic approach to dental care that combines technical expertise with a patient-centred philosophy. His practice, Bekker Dental & Aesthetics, with branches in Durbanville and Paarl, is equipped with the latest technology to ensure personalised treatments that prioritise long-term oral health and aesthetic excellence.

Renowned for going the extra mile, Dr. Bekker and his extensive team create a welcoming environment where patient comfort is paramount. Whether enhancing smiles with aesthetic treatments or restoring function through complex procedures, they deliver results that are as beautiful as they are lasting. More

You may think the only thing your period can tell you is whether or not you’re pregnant – or if need to pop a painkiller because your cramps hurt like hell. But get this: your period health signals important things about how you’re doing overall.

According to research from the American Heart Association, women whose periods start at age 10 or younger – or 17 and older – have a higher risk of developing heart disease, stroke and health complications related to high blood pressure. Women who experience their first menstrual cycle at 13, however, have the least risk of experiencing those conditions. Granted, that doesn’t mean that your period causes any of these problems – or that you’re doomed to experience them if you’re an early or late bloomer. But it’s still a good reminder that your flow can serve as an indication of other things going on in your bod.

“While menstrual habits may change a bit through the decades, it’s important to consider changes in menses, such as change in frequency, length, and amount [of flow],” says ob-gyn Dr Alyssa Dweck, co-author of V is for Vagina. Here, Dr Dweck shares some period health signals you could pay attention to – and what they could mean. Make an appointment with your gynae if you suspect any of them may be an issue for you.

A Missing Flow 

An absent period can mean many things, only one of which can indicate pregnancy. On birth control? That might be why, too. It doesn’t end there.

When you’re not eating right, it can affect your flow. “Absent menses in the presence of rapid or notable weight loss, with a low BMI, and/or excessive exercise,” point doctors to eating disorders such as anorexia or bulimia, says Dr Dweck. If this is behind your period changes, you likely already suspect that you may be suffering from disordered eating. But if you haven’t come to terms with it yet, hopefully this will be the nudge you need to seek help.

It might also point to PCOS (polycystic ovarian syndrome). Women who have PCOS suffer from a hormone imbalance that leads to problems with their periods and their ability to get pregnant (it can also lead to excess facial hair, obesity, ovarian cysts, infertility troubles and other side effects). Hormonal birth control can help treat the symptoms, as can a few other lifestyle changes. However (sadly), there is no cure for PCOS. 

Other things your missing period can point to include a different hormonal imbalance (like stress), certain medications, over-exercising and finally, menopause. 

A Heavy Flow

If you have a super heavy flow, you may be anaemic, says Dr Dweck. Anaemia is a (way too common) condition in which your blood lacks red blood cells or haemoglobin (the main stuff red blood cells are made of). When this happens, your body doesn’t absorb enough oxygen, making you sluggish and giving you other unpleasant symptoms, such as headaches and dizziness. Since this can also cause an iron deficiency, your doc may recommend supplements.

However, sometimes, a heavy flow could indicate PCOS (see point above) or fibroids. Fibroids are growths in the uterus wall, made of muscle and tissue. They can bring about heavy and painful periods and may need medical attention. 

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

Your Periods Are Irregular 

If your periods are more unreliable than a loadshedding schedule, it could point to several health issues. 

Some of the earliest noticeable signs of uterine cancer are “irregular bleeding, bleeding after menopause and bleeding in between menses [periods],” says Dr Dweck. Experiencing pain during sex can also be a tip-off. Of course, these can be signs of other, less serious conditions, too – but it’s worth checking with a doctor if you notice these symptoms.

But, irregular periods are also a very common indication of fibroids. And, if you’re around your mid- to late 40s, it could be a sign of perimenopause. Perimenopause is the period (about eight to 10 years) before your last period, when menopause starts. 

Your Period Changes Suddenly 

Any time your period drastically changes (lasts longer or gets shorter, is lighter or heavier or interferes with your quality of life), take note. Since your period is so driven by hormones and your thyroid plays such a large role in hormone production and regulation, noticeable changes to your period – like a lighter or heavier flow – could be an indication of thyroid issues, says Dr Dweck. Thyroid tests can tell you if that may be behind your irregular flow.

READ MORE:Painful Periods? PCOS? Meet The Hormone-Balancing Supps

Your Period = Seriously Awful Moods 

Around 90% of women say they get premenstrual symptoms like headaches, mood swings and bloating. But! If your PMS feels severe and gets in the way of your everyday activities, making it hard for you to work or be at school, it’s a warning sign. PMDD, or premenstrual dysphoric disorder, is a condition that occurs before your period by comes with severe irritability, depression or anxiety. It also comes with tiredness, trouble sleeping or a feeling of being out of control. If this sounds familiar, check in with your doc – you may need treatment. 

Super Painful Periods 

Breaking news: periods are not meant to be painful. Uncomfortable? Sure. But excruciating, causing you to be bed-bound? Not normal. Painful periods could point to several conditions, including endometriosis or fibroids. See your doc. 

You’ve Got Blood Clots 

Blood clots can be normal, especially among people with heavier periods. However, the size matters: small (around pea-size) ones are ok, but large clots could indicate a problem, according to Mayo Clinic. Anything bigger than a grape requires medical care, per the Clinic. If accompanied by heavier than normal periods (soaking a tampon or pad every hour), it could be a sign of fibroids, a hormonal imbalance or miscarriage. Go see a doc. 

READ MORE: 6 Things Neurologists Would Never Do If They Wanted To Protect Their Brain Health

This article was originally written by Jill Kramer but has been edited for additional information.  More

Bringing a baby into the world is often portrayed as a time of joy and excitement. There aren’t enough stories about sleepless nights, honing patience, taking care of yourself – all while guessing your newborn baby’s needs. For many South African mothers, the reality of motherhood is far more complex. According to the National Department of Health, postpartum depression affects an estimated 1 in 3 new mothers in South Africa, with many of them choosing to suffer in silence due to stigma, lack of awareness and limited access to support.

“The first step in beating postpartum depression is actually realising that understanding the signs, causes and solutions for postpartum depression is crucial in ensuring that mothers receive the care they need.”

READ MORE: How To Destress And Still Get Stuff Done

The Lowdown On Postpartum Depression

While temporary mood swings and exhaustion are common after childbirth, postpartum depression is more than just the ‘baby blues.’ “PPD is a serious mental health condition that can persist for months if left untreated,” says clinical psychologist Sandra Papoutsis, adding that symptoms include extreme sadness, anxiety, irritability, loss of interest in activities, changes in sleep and appetite, and difficulty bonding with the baby.

Independent midwife and Vital Baby’s trusted advisor, Sister Londekile Ntsiba, shares that: “New mothers are expected to be overjoyed, but many struggle with overwhelming emotions, guilt and exhaustion. Unfortunately, the fear of being judged prevents many women from seeking the help they need.”

READ MORE: Why Every Woman Deserves A Solo Escape

Why Are Postpartum Depression Stats So High In SA?

Several factors contribute to the high rates of postpartum depression in South Africa:

Stigma and Cultural Expectations – In many communities, discussing mental health struggles is still taboo, making mothers hesitant to speak out.

Lack of Support Systems – Many new mothers do not have the necessary emotional or practical support from partners, family, or healthcare providers.

Economic Stress – Financial strain and unemployment can exacerbate feelings of helplessness and anxiety.

Limited Access to Healthcare – Many women, especially in rural areas, lack access to mental health resources and professional support.

READ MORE: For Overwhelmed Mothers, The Parent Hub Provides Much-Needed Relief

Is It Treatable?

The good news is that postpartum depression is treatable, and support is available. Encouraging open conversations about mental health and ensuring that mothers receive the right care can make a significant difference.

Break the Silence – Encouraging mothers to talk about their feelings without fear of judgment can help normalise postpartum depression and reduce stigma.

Seek Professional Help – Therapy, counselling, and, in some cases, medication can effectively treat PPD. Healthcare providers should routinely screen new mothers for signs of depression.

Create Strong Support Networks – Family members, partners, and friends can provide invaluable support by helping with childcare, household tasks, and offering emotional reassurance.

Self-Care Matters – New mothers should be encouraged to rest, eat well, and take time for themselves to promote overall well-being.

READ MORE: 4 Prenatal Yoga Moves To Do At Home

Where To Seek Help?

For mothers struggling with postpartum depression, it’s important to seek help as soon as possible. Here are some essential support resources in South Africa:

South African Depression and Anxiety Group (SADAG): 24-hour helpline – 0800 456 789

Lifeline South Africa: 0861 322 322

Postnatal Depression Support Association (PNDSA): 082 882 0072

Sisters in Solidarity (SIS): A community-driven initiative supporting mothers in distress. More

For years, hormone replacement therapy (HRT) has been the go-to treatment for managing the symptoms of menopause. But for women seeking alternatives, medical cannabis for menopause is quietly emerging as a promising new ally in South Africa. This is echoed in the observations by AKOS BIO Pharmacy. When AKOS Bio launched their regulated medical cannabis pharmacy, they were initially surprised that the greatest interest in their products came from menopausal women.

A Natural Shift In Menopause Management

For many women entering their fifties, menopause is more than just the end of monthly periods. It’s the beginning of a complex new chapter in physical, emotional, and sexual health. Menopause is a natural biological process. But the symptoms that come with it – hot flushes, joint pain, insomnia, and vaginal dryness – can be relentless and deeply disruptive.

Sikhosande Kula, Responsible Pharmacist for AKOS Bio, notes that menopausal women are increasingly exploring prescription cannabis. “Unlike recreational cannabis, medical cannabis formulations are carefully dosed and regulated to target specific conditions. Products containing cannabidiol (CBD), tetrahydrocannabinol (THC), or a combination of both are now prescribed by medical professionals for a range of issues. These include those that disproportionately affect women in midlife,” says Kula.

In 2022, South Africa legalised access to medical cannabis through Section 21 authorisations. This allowed licensed pharmacies to dispense cannabis-based medicines to patients with a doctor’s approval. Today, this path is being taken by an increasing number of women experiencing menopause-related symptoms.

How Medical Cannabis Eases Menopause Symptoms

Hot Flushes and Thermoregulation

One of the most commonly reported and most distressing symptoms of menopause is the hot flush. Sudden surges of heat, often followed by sweating and chills, can happen at any time, day or night, and are thought to be caused by changes in the body’s internal thermostat due to declining oestrogen levels.

Emerging evidence suggests that cannabinoids may help regulate the body’s endocannabinoid system, which plays a role in temperature control. While research is ongoing, anecdotal reports and early studies indicate that carefully dosed cannabis-based medicines can reduce the frequency and severity of hot flushes, offering women a greater sense of control over their bodies.

Sleep

Menopausal insomnia is more than a minor inconvenience; it’s a health hazard. Sleep disruption can lead to daytime fatigue, mood swings, and even an increased risk of cardiovascular disease.

“THC, the psychoactive compound in cannabis, is known to induce drowsiness and support sleep onset. CBD has been linked to better sleep quality and reduced nighttime awakenings. Combined in the right ratios, these compounds can help women fall asleep faster and stay asleep longer, without the need for addictive sleep medications,” Kula adds.

Joint Pain

Another silent struggle for menopausal women is joint pain, often due to reduced estrogen levels that affect joint lubrication and inflammation. The anti-inflammatory properties of cannabinoids, especially CBD, are gaining attention as a natural remedy for chronic pain and stiffness.

Many patients report a noticeable decrease in pain and swelling when using cannabis-based oils or tinctures regularly. These benefits may also improve mobility and support more active lifestyles, which are crucial for long-term bone and cardiovascular health in postmenopausal years.

READ MORE: Why Am I Gaining Weight During Perimenopause?

Intimacy

Perhaps one of the least talked about and most emotionally distressing symptoms of menopause is vaginal dryness and a decrease in sexual pleasure. Oestrogen loss can thin the vaginal lining, decrease natural lubrication, and reduce blood flow, leading to painful intercourse and a drop in sexual desire.

Here, medical cannabis offers an unexpected benefit. THC increases blood flow and sensitivity in the pelvic region, which can enhance sexual arousal and pleasure. CBD, meanwhile, has been shown to reduce anxiety and muscle tension, allowing women to feel more relaxed and open to intimacy.

Research in this area is still evolving. But a growing number of women are turning to cannabis-based treatments not just for symptom relief, but to reconnect with their bodies and sexual confidence during this life stage.

Dr Robyn Milton, a South African general practitioner specialising in sexual, hormonal, and mental health, emphasises the importance of individualised care during menopause. She notes, “Supporting individuals through perimenopause requires a holistic approach that considers both physical and emotional well-being.”

READ MORE: 13 Subtle Signs Of Menopause Every Woman Should Know About

Accessing Medical Cannabis For Menopause in South Africa

Accessing medical cannabis in South Africa has become more streamlined, thanks to pioneering platforms like AKOS BIO. As a fully licensed online pharmacy dedicated to dispensing high-grade, compliant medical cannabis, AKOS BIO offers patients a seamless experience. They offer virtual consultations with cannabinoid-prescribing doctors and delivery. According to SAHPRA, over 100 such facilities exist in South Africa.

Medical cannabis is available in a variety of pharmaceutical-grade formats. Most common are oral solutions or oils that are taken sublingually (under the tongue) for faster absorption. You might find formulations such as oral drops, inhalation options or dry herb vaporising for a faster effect.

Is it possible to use cannabis while also using HRT?

Yes, it is possible to use medical cannabis alongside hormone replacement therapy (HRT). “There are currently no known direct interactions between cannabinoids (THC or CBD) and oestrogen or progesterone therapy,” says Dr Milton. “However, as with any combined treatment plan, it should be managed by a qualified medical professional.” Many patients have found that cannabis helps alleviate residual symptoms that HRT doesn’t fully address, particularly anxiety, sleep disturbances, and joint pain.

READ MORE: When Menopause Impacts Your Productivity

A Word of Caution – and Empowerment

Using medical cannabis for menopause is not a one-size-fits-all solution. The effects of THC and CBD can vary, depending on the dose, ratio, and method of administration. That’s why it’s essential to consult with a doctor who understands cannabis medicine and can guide a personalised treatment plan.

Doctors prescribing medical cannabis follow a Section 21 protocol approved by South Africa’s medicines regulator (SAHPRA). They consider several factors, including the patient’s menopausal symptoms (e.g., anxiety, insomnia, hot flashes, mood swings), existing medications, medical history, and prior experience with cannabinoids.

Women over 50 deserve options that align with their bodies, lifestyles, and values. Medical cannabis is not about “getting high”. It’s about restoring balance, easing discomfort, and opening the door to a more vibrant, connected experience of midlife.

The Path Forward

In a country where taboos around cannabis and menopause still linger, this growing interest in plant-based medicine signals a cultural shift. South African women are taking their health into their own hands, exploring natural alternatives, and demanding better care.

For those entering or already in menopause, medical cannabis may offer more than symptom management – it may offer relief, dignity, and a renewed sense of self. More