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8 Hacks That Will Help You Stop Throwing Away Uneaten Produce Every Week
by Raphael Stevens 23 October 2022, 05:05
We’ve all been there: You load up a cart full of fresh fruits, veggies, and greens with high hopes of a healthy, salad-filled week ahead. But then you needed to treat yourself with takeout after a rough day at work. Or you spotted that bag of Trader Joe’s pasta stashed in your freezer and all memory of vegetables left your brain. All too soon, your once-crisp, fresh produce is now brown, limp, and oozing some sort of strange liquid.
If this feels a little too familiar, I’m here to tell you that it doesn’t have to be this way. Sure, part of the problem comes down to meal planning, but sometimes life just gets in the way. Luckily, there are tons of tricks out there that can help keep your produce fresher for longer. If you’re sick of throwing out fruits and veggies week after week, here are the produce hacks you need to know:
1. Wait to wash your produce until you’re ready to eat it.
I know you’ve seen those fridge-stocking videos of people unpacking their groceries, washing all the produce, and carefully arranging it in aesthetically pleasing containers. But I’ll let you in on a little secret: all that produce is going to go bad so fast. That’s because pre-washing your produce adds excess moisture that could make it spoil faster. Plus, you’ll likely want to rinse it again before eating it anyway to wash off any fridge germs, so you might as well save some water and skip the pre-rinse.
2. Store your produce properly.
If you come home from the grocery store and immediately toss everything in the fridge, you might be doing it wrong. Some fruits and veggies need to stay chilled while others are best kept at room temperature, and it’s important to know the difference. Tomatoes, for example, will go bad fast if you store them in the refrigerator. In general, fruits that ripen over time (like bananas, melons, avocadoes, and peaches) are good on the counter until they’re ripe—then they should go in the fridge.
3. Use your fridge drawers correctly.
Most refrigerators have what are called crisper drawers—usually one for fruits and another for veggies. They’re separate because vegetables tend to prefer high humidity, while most fruits do best in low humidity. These drawers are typically marked accordingly, but if not, make sure the drawer you store your veggies in is closed tightly. You can keep your fruit drawer slightly ajar to lower the humidity inside.
4. Put a paper towel in with your greens.
If you’re tired of taking your spinach on its weekly trip from the fridge to the garbage can, this produce hack is for you. The next time you buy a plastic container of greens, open the lid and place a few paper towels on top. (If you buy bagged greens, empty them out into a separate container, then add the paper towels.) Put the lid back on, flip the container upside-down, and store it like that in the fridge. The paper towels will absorb moisture and help keep the greens fresh. Bonus tip: You can also use paper towels to keep your fresh berries from going mushy too soon!
5. Freeze fresh herbs in oil.
Herbs are a great way to add flavor and freshness to your meals, but it always seems impossible to use them all up before they go bad. Instead of waiting for that extra basil to inevitably perish in your fridge, freeze it in oil so you can use it later. All you have to do is chop up your herbs, spoon them into an ice cube tray, top with olive oil, and pop into the freezer. Later on, you can use your frozen herb cubes to flavor sauces, soups, pasta dishes, and more.
6. Cover banana stems with foil.
Bananas can go from green to brown and mushy in a matter of days. If you’re not looking to whip up some banana bread, you can keep your bananas fresher by covering the stem with a small piece of aluminum foil. This trick works because of a little thing called ethylene—AKA the gas that fruits emit as they ripen. By keeping it contained, you can slow down the ripening process. If your bananas still went brown faster than you wanted, peel, slice, and freeze them—you can use them for smoothies!
7. Revive wilted produce with cold water.
Got some produce that has gone all limp and wilted? You don’t have to throw it away just yet. Since most veggies and greens are porous, you can revive them by soaking them in water. Submerge your wilted produce in a container filled with ice water and place it in the fridge. In about 30 minutes, it should be perky again! For produce with stalks or stems (like broccoli, asparagus, celery, and herbs), treat them like a bouquet of flowers. Trim the ends and stand them up in a container of cold water so they can absorb moisture from the bottom up.
8. Store mushrooms in paper bags.
Mushrooms tend to turn slimy and unappetizing real quick, and the plastic-wrapped container they’re packaged in is often the culprit. Instead of tossing that container straight into your crisper drawer, empty the mushrooms into a paper bag first. The paper bag will absorb moisture, keeping your mushrooms at the right humidity level and slime-free.
Why a “Capsule Pantry” Is the Budget-Friendly Solution You Need if You Hate Meal Planning More
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We All Have a Little Witch In Us—These Wellness Rituals Will Help Bring Out Yours
by Raphael Stevens 21 October 2022, 05:15
No doubt about it–fall is magical. The leaves change into all sorts of vibrant hues, the scent of cinnamon is everywhere you go, and the chill in the air bites in a way that almost feels personal. It’s a season that feels so alive, so it’s no wonder that fall is directly tied to mysticism. So much so that one of the key images of the season is a witch (Hocus Pocus, anyone?). Of course, with that title also comes dated stereotypes of what it means to be a witch: flying broomsticks, evil cauldrons, and a desire to eat children. But the true definition of a witch isn’t so easy to nail down.
Historically, witches, or people accused of being witches, have come in many different forms, but most of them were women, and they were far from monstrous. Rather, they were masters of wellness, specializing in herbalism, midwifery, and other healing practices. Modern women are turning these rituals more mainstream, finding deep connection to the earth and nature, and leaning into practices that enhance their quality of life. So if you really think about it, embodying your inner witch is in itself a wellness practice. Read on for some wellness rituals that witches throughout the ages have used and loved that will help amplify your health for fall and beyond.
1. Be more intentional with essential oils
Scent is known to trigger both emotion and memory, so you can use scent to enhance your sense of self and impact the way you relate to the world around you. Instead of just the typical diffusing lavender oil to relax or sniffing peppermint oil for energy, DIY your own potions (see what I did there?) so you can tap into the kind of energy and emotion you associate with that scent at any time. Sniff or diffuse a wide range of essential oils (eucalyptus, lemon, etc.) and either see how the scent makes you feel or you can associate an affirmation to the smell.
To take it a step further, blend your own concoction by starting with a base like jojoba or extra virgin olive oil, and pour into a small vial with a roller ball for easier application. Add a few drops of the essential oil of your choice to the base (essential oil alone might be irritating for the skin, which is why you combine with another oil to dilute) to rub onto temples, wrists, or other pressure points when needed. Top off the vial with some flower petals or fresh herbs to enhance the smell while beautifying the blend. As with all rituals, remember that setting an intention for the practice will amplify its effects. Assign a word (like bravery, compassion, or confidence) to your potion and apply the oil to your skin whenever you need to be reminded of that intention.
2. Update your bath routine
Baths have been important for both hygiene and ritual for centuries. Water has often been used not only to cleanse the body, but also your mind and energy. And when you’re intentional about supplementing your bath water with herbs, flowers, or crystals, you can amplify its healing properties. Forget boring bubble bath–there are countless combinations you can create when devising your bath ritual. I like basil or eucalyptus plants to relax muscles, lavender or chamomile to relax the mind, rose petals and basil for skin glow, or crystals like Rose quartz and Amethyst to clear out anxious energy and invite peace into your space.
I believe that if you’re drawn to a particular plant or crystal, your intuition is guiding you to use it for your benefit. But if you’re a researcher like me, feel free to hit the books (like here or here) for all the healing properties that plants and stones have to offer. Go wild and apply whatever calls to you. Once again, bath rituals are sealed by the intentions you set for them, so think about what you’re cleansing, renewing, healing, or inviting in.
3. Light some incense to reset energy in your space
Many different cultures throughout history have burned herbs and incense as a way to clear stale energy from a space to make it feel vibrant and fresh. With the rise in palo santo and sage becoming more mainstream, it’s important to honor and remember where they come from, so do your research and honor the ritual. For incense, Frankincense and Myrrh are two options that have withstood the test of time and are still known for their healing properties. When it comes to lighting herbs and incense, do your research and find a type that calls to you to clear out space in. your home.
And remember, intention has to be at the core of any ritual. If it’s not, the practice is just fluff. Set the intention to clear stuck energy and invite fresh, loving vibes into your home. As the scent lingers, visualize the space being utilized in a way that feels good to you. This is a great ritual to do consistently, especially when you’re using your space as a work-from-home set-up. This ritual can help you meet specific goals at work, or ease out of work mode into relaxation.
4. Future journal to become the person you want to be
You didn’t think I’d write a witchy post without at least one nod to spell-casting, did you? Journaling is a powerful way to cast daily “spells” because you are quite literally alchemizing your thoughts into tangible words on a page. Journaling in itself is a little bit magical. When you journal your intentions for how you want to feel, what you want to be doing, or how you want to be acting in the future, you’re better able to visualize yourself in that future role. This makes it easier to embody yourself in that role now, which is one of the fastest ways to manifest the life you want.
So go ahead and write about the higher version of yourself. Then focus on all the elements I just laid out: how you want to feel, how you want to act, and what you’d like to be doing in the future. Take a few moments to embody who it is you’ve just written about, and notice how your energy shifts. If that’s not magic, I don’t know what is.
5. Choose a single-word affirmation for each day
If journaling feels like too lengthy an endeavor, another quick alchemizing trick is to choose a word or phrase that you want to embody on any given day. For example, if you have a big meeting you’re a little nervous about, “capable” might be your word of choice. Visualize yourself completely personifying this word and feel free to write it down somewhere that will be visible to you all day long, like on a post-it note by your desk. It can be just as powerful to embody a single word as it is to envision an entire future for yourself, so long as you set the intention to make it stick.
6. Connect with nature on a regular basis
Science has proven that electrons on the earth’s surface can transfer energy from the ground to our bodies, calming our nervous systems. We know that nature is healing. But guess what? Cultures, tribes, and world religions have known that for thousands of years (including witches). Anyone with a keen sensitivity to shifting energy will argue that the effects of this particular ritual are undeniable. Try earthing or grounding, which involves walking barefoot outside, or forest bathing, which means being in nature (a trail, forest, park, etc.) to reap more benefits.
Take a moment to feel your bare feet on the ground in whatever way feels comfortable. Visualize any energy that does not serve you being pulled into the ground, feel gratitude for the oxygen that trees and plants supply, and check in with yourself if there are any insights that come up for you. You might be surprised what comes through. This is an especially good ritual for those of us with busy minds because it encourages us to slow down and reconnect to our inner voice of wisdom. Trust me when I say, your nervous system will thank you.
How Make the Most of Cozy Girl Fall More
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10 Nighttime Routine Essentials That’ll Make You Look Forward to Bedtime
by Raphael Stevens 20 October 2022, 05:10
If you ask me, there are few things as satisfying as a solid’s night rest. You wake up bright-eyed and bushy-tailed, refreshed and ready to take on the day feeling like a boss. Plus, those dark under-eye circles that no amount of concealer can hide are nowhere in sight. While there isn’t a one-size-fits-all nighttime routine that’ll magically guarantee quality shut-eye, there are some tried-and-true staples to provide the calmness we all need for a good ol’ wind-down. And as someone who will do just about anything to get her beauty rest (because self-care), you better believe I’ve vetted them all. Below are the ten nighttime routines that passed the test with flying colors—from a tasty sleep aid to trusty gizmos.
Equilibria
Rapid Sleep Melts
A melt-in-your-mouth “treat” that puts you to sleep may sound too good to be true, but this sleep aid checks all the boxes. Consider it the turndown service at your beck and call. The best part? It’s fast-acting. (It has “rapid” in its name for a reason.) We’re talking about falling asleep in as little as ten minutes. Did I mention it’s not only tasty but also sugar-free? It’s made of all-natural ingredients, so you can rest assured it’s doing your body good as soon as your head hits the pillow. Don’t snooze on this find.
Use code theeverygirl for 20% off your first order at Equilibria!
Hooga Health
Red Light Therapy Device
Forgo the hefty price tag of red light therapy at a spa or trendy health clinic, and instead, go with a DIY device to soak up the regenerative benefits of it in the comfort of your own home. Studies show that RLT can improve sleep quality and duration as well as enhance skin complexion. I’d call that a win-win.
Primally Pure
Warm Citrus Spice Room Spray
Cardamom, wild orange, cinnamon bark, and other wildcrafted botanicals come together to create the warmth and comfort of fall in a (recyclable) bottle. With purifying, antibacterial properties that help to create a peaceful mindset and vibe, minimize stress, and promote relaxation, this spray will take you straight to dreamland.
Luxury Sheet Set
Sleep experts say the optimal room temperature for a healthy snooze is between 65°F and 72°F. Enter: this sustainably-made cooling sheet set that’s thermal-regulating (read: helps maintain just the right body temp), breathable, and ridiculously soft. You’ll fall fast asleep in record time. Available in ten colors.
Sleep Tea
Forget warm milk. This soothing herbal tea blend packs a punch with calming and grounding effects on the nervous system, and we’re here for it. The ingredients speak for themselves: Valerian is a natural sedative that may help you fall asleep faster, while catnip can ease restlessness. The main takeaway? No counting sheep needed.
2-in-1 Humidifier & Diffuser
An all-in-one humidifier and diffuser (with a sleek design, might I add), this gadget is a godsend for blissful sleep. Say goodbye to dryness and hello to breathing easy and deep relaxation. The lulling scents of sleep-inducing essential oils, like lavender, chamomile, and ylang-ylang, don’t hurt either. Available in two colors.
Cushion Lab
Deep Sleep Pillow
PSA: Not all pillows are created equal. Do yourself a favor and stop tossing and turning, trying to get comfortable on the pillow you can’t remember when you last replaced. Instead, treat yourself to this heavenly stack. It’s the perfect balance of soft, zero-pressure cushioning and contouring support. And it will undoubtedly have you sleeping like a baby, no matter your preferred sleep position. Added perk: It comes with a no-skin-creases-and-hair-frizz pillowcase.
MATE the Label
Tencel Sleep Tee Dress
If you’ve been catching your Zzzs in the same old T-shirt that’s seen better days, it’s time for an upgrade. This dreamy, ultra-comfy sleep tee dress only gets better with wear. Thanks to its luxuriously soft blend of TENCEL™ and organic cotton fabric (hello, sustainability), getting out of bed will be that much harder. Available in six colors.
Kindle Paperwhite
Sometimes, you just need a good book to put you to sleep. In fact, according to a study, it only takes six minutes of reading to reduce stress and increase relaxation. With the Kindle, you’ll have thousands of titles at your fingertips to doze off to Snoozeville with. And although it’s a little pricey, it’ll pay for itself in restful nights of sleep.
Naturally Serious
C Your Glow Vitamin C Radiance Oil
Kill two birds with one stone by giving your sleep and face a mini makeover with this hydrating Vitamin C oil. It combines plant-based 2% THD Ascorbate Vitamin C with a concentrated blend of natural oils and extracts. And the result? The reduced appearance of dryness, fine lines, and wrinkles for brighter, more radiant skin (a major glow-up). While the product may not help you sleep through the night, its formula will work its magic while you snooze.
The Everygirl’s Guide to Building a Morning and Nighttime Routine That Works Best for You
This post contains a sponsored inclusion of Equilibria, but all of the opinions within are those of The Everygirl editorial board. More
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Health Archives – Women's Health
by Raphael Stevens 19 October 2022, 19:19
Health Archives – Women’s Healthhttps://womenshealthsa.co.za/health/
Fitness, Nutrition, Health, Sex, Style & Weight Loss Tips for WomenWed, 19 Oct 2022 09:28:01 +0000en-US
hourly
1 https://wordpress.org/?v=6.0.3https://womenshealthsa.co.za/wp-content/uploads/2022/08/womens-health-south-africa-favicon-150×150.pngHealth Archives – Women’s Healthhttps://womenshealthsa.co.za/health/
3232Finally, Contraception Delivery Services Are In South Africahttps://womenshealthsa.co.za/finally-contraception-delivery-services-are-in-south-africa/?utm_source=rss&utm_medium=rss&utm_campaign=finally-contraception-delivery-services-are-in-south-africa
https://womenshealthsa.co.za/finally-contraception-delivery-services-are-in-south-africa/#respondWed, 19 Oct 2022 09:28:01 +0000https://womenshealthsa.co.za/?p=213062We’ve come a long way. COVID – thankfully – forced pharmacies and businesses to jack up their service and offer delivery of much-needed medication. A relief, since most of us are so busy we can barely make time for the grocery store, let alone stand in a queue for what feels like a year. And then there’s all the questions that come with picking up a simple prescription.
Now, contraception delivery services are in full swing and there are a few options to choose from. Medical aids can even cover the cost of the medication, and delivery is discreet and in some cases, comes with a few goodies. Here, the cool-as-hell services we’ve come across in sunny South Africa.
Contro
Compatible with medical aid (or without) choose a subscription and every month, you’ll get your contraception delivered. Contro also offers treatment for erectile dysfunction, hair loss, STIs, thrush and UTIs.
How it works
First, sign up and fill in a health questionnaire, get a digital doctor’s consultation, then get free delivery. Contraception offered is over 30 kinds of the contraceptive pill.
How much?
Pay R150 per month with medical aid, or between R240-R400 per month without. Check them out here.
READ MORE: This Explains The Reason Why You Feel Like You Can’t Pee After Sex
MyContraceptive by Zoie Health
Zoie Health is an all-inclusive digital healthcare app, with virtual doctor’s consultations for everything from endometriosis to lactation consults to psychologist sessions. Their contraception delivery service, MyContraceptive, offers monthly delivery for your chosen contraceptive.
How it works
Book a consultation from the app (or website) with a medical professional, who’ll help pick the right contraception for you. Then it’ll be delivered monthly – with a few other goodies. You’ll also get access to the Zoie Health online community of women and healthcare professionals who swap tips around birth control, periods and everything in between. MyContraceptive offers the contraceptive pill, The Patch, The Ring and emergency contraception.
How much?
Pick from a consultation only (from R250 or medical aids may cover), consultation and delivery (from R150) and delivery only (from R150). Find out more here.
READ MORE: Struggling To Sleep During Your Period? This Might Be Why
Pill Squad
Simply get your existing prescription delivered to your door.
How it works
Send them your existing contraception prescription – emergency contraception not serviced, complete the payment (if medical aid covers, then you’ll need to submit those details) and await your delivery!
How much?
If you’re on medical aid, this service will be paid for. Otherwise, you’ll have a copayment or can pay using cash or card. Find out more here.
READ MORE: Getting A Mammogram: What To Know, Even If You’re Young
Get My Pill
Get My Pill offers prescriptions for The Patch, The Injection and contraceptive pills. You’ll need to pay extra for delivery. For the injection, you’ll need to visit a clinic to have it administered – delivery not available.
How it works
Complete a medical survey and a script will be sent to you. Or, purchase the delivery option and your prescription will be sent to Get My Pill’s delivery partners, Clicks Direct Medicine.
How much?
Prescription and delivery for The Patch goes for R450, while The Pill service is R200. Prescription-only services are cheaper, but then you’d need to go visit the pharmacy yourself. Find out more here.
]] >https://womenshealthsa.co.za/finally-contraception-delivery-services-are-in-south-africa/feed/0Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’https://womenshealthsa.co.za/mindful-drinking-sober-curious/?utm_source=rss&utm_medium=rss&utm_campaign=mindful-drinking-sober-curious
https://womenshealthsa.co.za/mindful-drinking-sober-curious/#respondWed, 19 Oct 2022 07:43:14 +0000https://womenshealthsa.co.za/?p=213036Words by Hannah Warren
Ah, South Africans and alcohol. If our status as a nation of binge drinkers didn’t reveal anything about our complicated relationship with booze, the lockdown bans gave insights as clear as our much-beloved gin.
However, new alcohol-free or low-alcohol drinks are lining the shelves of local liquor stores at rapid speed.
So what’s up with that? Turns out younger people, especially, are opting to drink in moderation, with recent research suggesting that millennials (aged 25 to 40) are the ones working the hardest to change their relationship with alcohol, while Generation Z (18-24’ers) are drinking much less to begin with.
According to research published in 2021 from the International Wine and Spirits Record (IWSR) Drinks Market Analysis: The total sales of no/lo drinks are predicted to grow by over 31% by 2024. Research released by the IWSR on ‘Key Trends Driving the Global Alcohol Industry in 2022’, states that while 36% of the British boomer generation will substitute alcoholic drinks with no/lo options,’ it is also estimated that as many as 1 in 10 UK adults are now non-drinkers.
But less alcohol doesn’t mean we’re being less social. Bottle stores are stocked with new and delicious low-sugar drinks; major global brands are now offering healthier cocktail ideas; Dry January, Dry July and Ocsober have become national sports; while organisations like Hello Sunday Morning are encouraging the popularity of no-hangover weekends.
READ MORE: “I Took On The OcSober Challenge — And It Totally Changed My Relationship With Alcohol”
What actually is mindful drinking, then?
In short, it’s kind of the opposite of what most of us have done our entire adult lives – reaching for a drink (or several) because we’d finally finished work, because it was a Friday, because we’d had a bad or good day, because we were enjoying a nice meal, because we were, well, just kinda bored…Mindful drinking is here to combat that without-muchthought consumption. It’s all about the conscious practice of questioning your motivation for imbibing, reflecting on that behaviour and being open to making alternative choices.
And it looks different for everyone. “Mindful drinking is about taking a conscious approach to consuming alcohol– with attention and intention. There’s no right or wrong way,” says Dominique Robert-Hendren, chief clinical psychologist at Hello Sunday Morning, which offers community peer support, self-care navigation and health coaching to help people change their relationship with booze. “It can assist with responsible drinking and potentially be a middle path to sustained change.”
She adds that being mindful of how we drink can also lead to a place of acceptance and help us open up to understanding our relationship with alcohol. Meaning? We can then start to decide what role we want it to play in our lives. Love the sound of that!
READ MORE: Here’s How To Do The Festive Season Sober, Plus The Best Alcohol-Free Drinks
Generation Sober Curious
The growing interest in a more “sober-curious” lifestyle has found a passionate home on Instagram, a platform dominated by millennial women. The tag #SoberCurious appears on 414k posts and counting.And local non-alcoholic G&T brand The Duchess reported that 74% of its buyers are women between 18 and 34 years old. “Mindful drinking really does tie into that more holistic approach to how millennial women are looking after themselves,” confirms Robert-Hendren. “With that demographic particularly, they’re more in tune with wellness and fitness and they’re getting educated when they go to the gym or see a nutritionist,” she adds.
With that emphasis on wellbeing, it’s no wonder the mindful drinking movement has also started attracting fitness lovers – from morning runners to yogis. Take your tipple pick from the likes of kombucha, spirits spiked with nutrient-boosting herbs and even vegan wines. Their aim? To add balance, not hangovers, to your weekend festivities. As for alternatives, gone are the days when lime and soda was it. Now, lowalcohol beers are coming from mainstream breweries (Castle, Heineken and Devil’s Peak, to name a few), major wineries like Van Loveren are producing wine with as low as 0.4% alcohol (Van Loveren Almost Zero) and low-alcohol spirits occupy top-shelf spots in bars. Being “soberish” has never been more appealing. Cheers!
READ MORE: How To Tell If You’re A Binge-Drinker Or Heavy Alcohol User
Teetotalling Tipples
Replenish your top shelf with this bevy of booze-free bottles.
Babylonstoren BitterLekker
This non-alcoholic apéritif is herby, zesty and just a little bitter. Perfect for a spring day.
R135 for 6, Babylonstoren.com
Van Loveren Absolute Zero Nectar
This sparkling wine is 0% alcohol, 100% vegan and tasty. Plus, it’s low in sugar and calories.
R630 for 6, Vanloveren.co.za
Mahala Botanical
The brainchild of one of the few female Master Distillers in SA, this is a non-alcoholic, triple-distilled spirit with flavours of Cape fynbos. Mahala & Tonic anyone?
R299, Takealot.com
Devil’s Peak Zero To Hero Twist Of Citrus
Bright, hoppy but with a twist, this pale ale is only 162 kilojoules per drink. Best served ice cold around a braai.
R75 for 6, Makro
Castle Free
SA’s first home-grown 0.0% alcohol-free beer, Castle Free is brewed with the same ingredients used in Castle Lager. It’s a classic for a reason.
R195 for 24, Makro
Robertson Winery Non-Alcoholic Sweet Sparkling Pink
Pink drinks are for everyone, even the teetotallers. This rosé bubbly from Robertson Winery, with notes of ripe strawberry, is sweet, fruity and refreshing. *clinks glass*.
R75, Pnp.co.za
READ MORE: “I Tried To Stop Saying ‘I’m Sorry’ For A Week — Here’s What Happened”
The Duchess AlcoholFree Elderflower White Wine Spritzer
Who doesn’t love a spritzer in spring? Light, fresh and tangy, it’s a great option for the gluten-free gals!
R199 for 12, Yuppiechef.com
Seedlip Spice 94 Distilled Non-Alcoholic Spirit
The Spice 94 spirit is a blend of aromatic, Jamaican allspice, berry and cardamom. Bonus: Seedlip’s drinks are sugar-, sweetener- and artificial flavour-free.
R499, Yuppiechef.com
]] >https://womenshealthsa.co.za/mindful-drinking-sober-curious/feed/04 Common Injuries You Can Get During Sex That You’ll Only Notice Laterhttps://womenshealthsa.co.za/sex-injuries/?utm_source=rss&utm_medium=rss&utm_campaign=sex-injuries
https://womenshealthsa.co.za/sex-injuries/#respondTue, 11 Oct 2022 04:53:13 +0000https://www.womenshealthsa.co.za/?p=56008One more reason to love sex and orgasms: they mask pain, thanks to the endorphins. The downside? You might not notice a sensation that would normally hurt. To minimise sex injuries, we’ve come up with a few common nooky accidents and how to get off without getting wounded.
Sex Injury #1: Bruises
Overly enthusiastic thrusting, groping, kissing or sucking can result in an unwelcome shiner or the dreaded hickey.
The fixer
Apply ice to the area, says family practitioner Dr Tamlyn McKeag. “Always cover the ice in a clean cotton cloth. Apply immediately, then for 20 minutes three times a day for the next two days.”
And next time…
If your skinny guy’s pelvic bone juts into you, place a folded fleece scarf at the point of impact (use it later around his wrists). And if he attacks your neck like Robert Pattinson in Twilight, break out the garlic and run.
READ MORE: This Is Exactly How Your Weight Affects Your Sex Life
Eina #2: Overextended Muscle
You contorted Cirque du Soleil style last night; now you feel like you scaled Kilimanjaro.
The fixer
Rest and stretch out your tender muscles a couple of times a day over the next few days. A heat pack and topical anti-inflammatory such as arnica oil will help, says McKeag. If you’re still lame after 24 hours, see a doctor to rule out a torn muscle.
And next time…
Keep supple with this full-body stretch four times a week: sitting on the floor, put the soles of your feet flat together and push your knees into the floor. Start with your back up straight, then stretch your hands along the floor as far as they will go. Hold for 30 to 60 seconds.
READ MORE: These Are The 3 Top Reasons Guys Fake Orgasms
Eina #3: Carpet Burn
Also beware of wooden floors, sheets and the back seat of his Jetta.
The fixer
Clean with soap and warm water, air-dry and apply an antiseptic ointment such as Germolene. Then cover with a non-stick bandage, says McKeag. Change it daily, and remove it once a scab forms.
And next time
Switch to high-thread-count sheets. Higher equals softer. Or toss a cushy blanket over any surface you tumble on. Avoid terry cloth or scratchy wool.
READ MORE: The 5 Best Sex Positions For When You’re Feeling Stressed
Eina #4: Vaginal Irritation
It happens when you aren’t lubricated enough, you have a bad reaction to a lube or a vibrator, or he didn’t wash his hands well enough after slicing a chilli!
The fixer
Thanks to its cell-shedding and natural cleansing acids, your vagina is self-healing. Avoid inserting anything (his penis, tampons or vibrators) for 48 hours – the time it takes to mend. McKeag suggests you soothe discomfort with a warm water bath (no soap – and not in Cape Town, guys!) twice a day; you can add coarse salt. Wear only cotton underwear for the next few days.
And next time…
Demand generous foreplay: it takes 30 seconds to several minutes once you’re aroused before you naturally lubricate. Test a new lube on your inner labia and wait a few hours for a reaction before a full-on slather. If chillis are involved, vigorous hand-washing is in order! Avoid jelly rubber toys containing phthalates, as these chemicals irritate tender tissue.
READ MORE: This Explains The Reason Why You Feel Like You Can’t Pee After Sex
]] >https://womenshealthsa.co.za/sex-injuries/feed/0Flying Pregnant? Get These Health Checks Firsthttps://womenshealthsa.co.za/flying-pregnant-get-these-health-checks-first/?utm_source=rss&utm_medium=rss&utm_campaign=flying-pregnant-get-these-health-checks-first
https://womenshealthsa.co.za/flying-pregnant-get-these-health-checks-first/#respondTue, 04 Oct 2022 13:05:22 +0000https://womenshealthsa.co.za/?p=212937While once we thought of taking to the air as a supernatural event, catching flights is now as routine as Zooming your therapist.
During your pregnancy, the health risks of flying are considerably low, depending on what kind of pregnancy you’re having (low or high risk). Before 36 weeks, you’re considered good to go – but there are other factors at play. Here’s what you should keep in mind before jet setting, says Wilson Tauro, Air France-KLM Country Manager Southern Africa.
Pre-travel advice and immunisation
Depending on your destination, advice about vaccination and malaria prevention may be different if you are pregnant. That’s why it is extremely important to be properly informed, especially when visiting countries where infectious diseases such as malaria are prevalent. In some cases, travel to a country could even be discouraged because of the risks. Pregnant women or women who want to get pregnant should also avoid travelling to countries with outbreaks of Zika.
READ MORE: 6 Surprising Signs You’re Stressed Out (And Need A Holiday)
How far into your pregnancy can you fly?
KLM recommends that women who are more than 32 weeks pregnant should not fly. The airline also discourage flying – for you and your child – during the first week after birth. If you are expecting a multiple birth, the airline recommends that you consult your doctor before any flight. If you have had complications in the past, you should get your doctor’s permission to fly. Additionally, it is recommended that you carry a recent pregnancy statement with information about the due date and other relevant information. In many countries airline staff may want to see that. Regulations differ from one airline to the next, so always check before you travel.
READ MORE: Apparently 35 Percent Of People Think It’s Totally Fine To Drink During Pregnancy
Cosmic radiation
In a normal situation, the cosmic radiation exposure of a return trans-Atlantic flight can be compared to the same amount of exposure as when you have a chest X-ray. As with X-rays, any radiation can cause damage to genetic material inside a cell. However, there is no evidence that a trans-Atlantic flight increases the risk of abnormalities. To be on the safe side it is recommended to avoid frequent air travel when pregnant. For KLM flight crew there are special regulations regarding exposure to cosmic radiation.
Increased risk of thrombosis
If you are pregnant, you already run a greater risk of developing thrombosis. Flying will increase this risk. Deep-vein thrombosis (DVT) is a potentially life-threatening disorder in which blood clots can form in the deep veins of the body, particularly the legs. In an aircraft, the dehydration caused by the dry air may thicken your blood. In addition, the relative immobility of sitting in a confined space for a long period can cause blood to collect in your legs.
READ MORE: Exercising While Pregnant: How One Flitfluencer Scaled Down Her Approach
There are a few things you can do to prevent or reduce the risk of thrombosis:
During long flights, walk around the cabin every 15 to 30 minutes, if possible
Do some simple stretching exercises while you are seated
Only sleep for short periods – up to 30 minutes at a time
Move around after every nap
Drink plenty of water
Avoid alcohol and caffeine
Wearing compression stockings can also help.
If you are worried about DVT during the flight, consult your doctor beforehand to discuss how to best reduce the risk.
]] >https://womenshealthsa.co.za/flying-pregnant-get-these-health-checks-first/feed/06 Surprising Signs You’re Stressed Out (And Need A Holiday)https://womenshealthsa.co.za/6-signs-that-youre-stressed-and-need-a-holiday/?utm_source=rss&utm_medium=rss&utm_campaign=6-signs-that-youre-stressed-and-need-a-holiday
Tue, 27 Sep 2022 11:23:54 +0000https://www.womenshealthsa.co.za/?p=87426You’re stressed. We’re stressed. Everyone’s stressed. No big deal, right? Because it’s so common, you might think that if you’re not lying on the floor from exhaustion, you’re probably fine. But stress has an insidious way of creeping up on you, and it’s not just a mental or emotional issue — stress symptoms can impact the body in some very visible (and bizarre) ways.
“One of the biggest problems I see in my practice is women coming in with multiple physical signs of stress,” says Dr Nancy Molitor, a psychiatry professor at Northwestern University Feinberg School of Medicine. In fact, a new study found that stress and other negative emotions were consistently linked to poor physical health in more than 150,000 people in 142 countries. That’s because the mind and body are intrinsically connected.
“Emotional stress alerts the body to produce stress chemicals such as cortisol, which — if produced on an ongoing basis — begin to break down the immune, gastrointestinal, neurological, and musculoskeletal systems,” says Molitor.
What’s worse, those physical symptoms you end up with (um, bald patches) can bump up your emotional angst even more. If you don’t break the cycle, you’re left with an ugly feedback loop that increases your chances of serious issues such as obesity, depression, and heart disease. Pay close attention to your bod for these overall signs you’re stressed out. It signals the need for you to step back and take a break.
The best ways to reduce your overall stress is to get enough sleep (seven to nine hours a night for most people), eat healthful food, exercise, reach out to supportive pals, and focus on things within your control. You can also learn to read your body and recognize the not-so-obvious signs that you’re overstressed before it all snowballs into a long-term health condition. Keep an eye out for these red flags:
Read More: We Hear A Lot About Antioxidants – But What Are They, Really?
You’re Stressed Out If…
1/ You’ve got stomach aches
The brain’s nervous system is linked to the gut’s, so mental stress can wreak havoc on your GI tract, says gastroenterologist Dr Bincy Abraham.
Depending on your situation, your doctor may treat your tummy troubles with over-the-counter drugs (stool softeners), prescriptions (such as anti-nausea meds), or dietary changes (fibre can restore your gut’s stress-ravaged helpful bacteria).
In the meantime, the best natural remedy for stress-caused constipation, diarrhoea, nausea, or vomiting is. . .exercise. It may sound like the last thing you want to do when your stomach is aching, but heading out for a run can boost endorphins that make the mind and gut feel better.
2/ Your hair is falling out
Super-high levels of sex hormones called androgens, which zoom up during stress, could mess with hair follicles to prompt temporary hair loss, says dermatologist Dr Roberta Sengelmann. (Shedding around 100 strands a day is normal.)
There’s no one food or supplement that’s proven to restore your locks, but eating a balanced diet can help cell growth and healing.
3/ You’ve got an eyelid twitching
These annoying muscle spasms typically occur around one eye and last for a few minutes. Stress is one of their most common causes, though doctors aren’t quite sure why.
When a twitch strikes, close your eyes, try to relax, and breathe deeply. Inhale for four seconds, hold your breath for seven seconds, then exhale for eight seconds. Repeat this four times while using a fingertip to put mild pressure on the lid that’s twitching.
OTC artificial tears can also help ease the spasms, which dry eyes can exacerbate, says ophthalmologist Dr Anne Sumers. If the twitching spreads to other parts of your face, see a physician – it could be a more serious type of spasm.
Read More: Cerebral Overload: How To Manage End Of Year Stress
4/ You’ve got acne
Just like your hair, your skin is sensitive to those higher-than-normal androgens, which can bring on breakouts, says Sengelmann. Stress can short-circuit your immune system, causing dormant skin issues to act up.
Talk to your dermatologist if your zits keep coming back – the chronic inflammation can lead to scarring. (As hard as it is, resist the urge to pop the suckers, which only adds to the inflammation. And you’re more likely to end up with scarring when you’re stressed and your body’s ability to heal isn’t at its peak.) Oral and topical prescription meds, as well as certain soaps, can help unplug pores and wipe out the bacteria that cause acne.
Your dermatologist might also suggest you go on birth control, or switch up what you’re already on, to balance out your hormones. And be sure to stick to noncomedogenic (i.e., non-pore-clogging) makeup, moisturisers, and sunscreen.
5/ You’ve got back pain
The hormones your body pumps out when you’re stressed produce a fight-or-flight response, which – along with raising your blood pressure and heart rate – tightens up your muscles. “If you’re trying to outrun a predator, that’s good,” says pain and rehab specialist Dr Joanne Borg-Stein.
“But if it’s all the time, that sort of chronic stress response can lead to pain.” Plus, muscle aches are par for the course if you’re hunched over at your desk all day worrying about deadlines.
Movement is the best remedy, so if your back is in knots, stand up every hour and do some stretches – reach your arms over your head, touch your toes, roll your neck and shoulders. Also try to get in a 10- to 15-minute walk around the office or outside once or twice a day.
Read More: Getting A Mammogram: What To Know, Even If You’re Young
6/ You’ve got rashes
Stress can throw your immune system – not to mention your skin’s defenses – out of whack. When these are lowered, you could become susceptible to rash-causing skin infections caused by staph. On the flip side, if your immunity goes into overdrive, your skin will become more sensitive, making a dormant issue like eczema act up.
In either case, bland emollients, including gentle OTC moisturizers, can help you heal. “If that doesn’t help, or if the rash is accompanied by a fever or other flu-like symptoms – chills, sweating – see your doctor right away,” advises Sengelmann.
]] >How To Use Genetic Testing To Improve Your Healthhttps://womenshealthsa.co.za/genetic-testing-improve-your-health/?utm_source=rss&utm_medium=rss&utm_campaign=genetic-testing-improve-your-health
https://womenshealthsa.co.za/genetic-testing-improve-your-health/#respondWed, 21 Sep 2022 09:55:58 +0000https://womenshealthsa.co.za/?p=212834Just a quick Google and you’ll see tech savvy companies and slick start-ups in South Africa are adding genetic testing to their arsenal at a rapid rate. They promise to exchange a swab of your saliva for bespoke health advice. But can it really improve your life?
We’ve got the deets on everything you need to know about genetic testing, from what sorts of health indicators your personal DNA test will reveal to how to make sure you’re getting the greatest benefit for your buck – and our verdict.
Here are a few ways you can benefit from genetic testing:
1/ It Can Help You Evaluate Your Lifestyle Habits
Dr. Kelly Stewart, a postdoctoral researcher at Maastricht University in the Netherlands, who has published research on consumer reactions to DTC genetic testing knows a thing or two about genetic testing.
“An important thing we can get from genetic tests, in my opinion, is being able to prioritise behaviour change,” she says of the cases where lifestyle changes can make a difference in the likelihood of our developing a disease. She points out that most of us have a long list of goals or aspirations when it comes to our health – an accumulation of abandoned New Year’s resolutions and other ambitious plans to overhaul our exercise or diet habits and get ourselves into better shape.
But for most of us, a big part of the challenge involves deciding which lifestyle changes are most important – and then sticking with them. “Every individual has behaviours that they could change to reduce their disease risk, but changing them all at once is almost certainly a recipe for relapse,” she says.
2/ It Can Help You Make Little Changes for Lasting Results
A better idea: tackling these sorts of lifestyle changes one at a time and maintaining your new behaviour long enough for it to become an entrenched, habitual part of your life.
Research on habit formation from University College London has shown that making small, specific lifestyle changes is, predictably, a lot easier than trying to implement big ones. By identifying your greatest potential health risks, genetic testing can focus your goals – helping you decide which aspects of your life to change first, Stewart says.
3/ It Gives You A Way To Personalise Your Health Care
In some cases, genetic testing could potentially reveal some healthy behaviours that you may want to avoid. Research has linked some genetic variants with an increased risk for atrial fibrillation, and also for an increased risk for sudden cardiac death. Stewart says that people who carry this genetic variant may want to avoid “extreme” endurance exercises such as marathon running.
Dr. Robert Green, a professor of medicine at Harvard Medical School in Boston and director of the Genomes2People Research Program at Brigham and Women’s Hospital and the Broad Institute, agrees that helping you shape your health goals is a big benefit of genetic testing. “If you’re serious about diet or exercise, these products may give you information that can help educate you or guide your choices,” he says.
“People do ask me if they should try these tests, and I mostly tell them, ‘Do your homework’,” says says Dr. Peter Kraft, a cancer researcher and professor of epidemiology at Harvard School of Public Health. “Make sure you know what you’re going to be getting and you understand it.”
What To Keep In Mind When You Do Genetic Testing:
1/ Drastic Changes Don’t Add Up
Some gene researchers say it’s not such a hot idea to use genetic testing as a springboard to make big diet or lifestyle changes – say, cutting out all dairy and whole grains because you tested positive for a gene variant linked with lactose intolerance or celiac disease. “You have to understand that all these test results are coming with a level of uncertainty,” Kraft says. “The sort of science stamp-of-approval these genetic tests convey causes people to put more weight on the data than [they] should have.”
2/ Interpretations Can Vary
There’s a risk that some individuals will put too much stock in their results if they go into the testing looking for proof of an ailment or limitation. For example, maybe you’ve noticed some joint pain or stomach discomfort, and your genetic test turns up some variants associated with arthritis or a gut disorder. It would be easy to connect the dots, and to make lifestyle changes as though a doctor had diagnosed you with one of those conditions. But that’s not the right way to use these tests. “These tests are not designed to make diagnoses,” says Allison Cirino, a researcher and licensed genetic counselor at the Brigham and Women’s Hospital Cardiovascular Genetics Centre. It’s important to keep that in mind until a doctor confirms any suspicions you may have.
What We Thought Of Genetic Testing:
WH Managing Editor, Kelleigh Korevaar, did Optiphi’s Helix DNA test and got schooled on her health. Here’s what she had to say:
‘The process was really easy and super user-friendly. I swabbed my mouth, using the swab provided and filled in my details and then a courier came to collect my sample. Pretty soon, I received my results and a meeting request with a geneticist to go over my test results.
I scanned my results but waited for my appointment to find out all the info I could. My assigned geneticist, Khilona, took me through everything and reassured me when I had worries over some health results. Of course, no one wants to hear their bone health or inflammation is an area that flagged in their results. That’s why it’s so important to have a professional take you through, because when you’re looking through everything it can be overwhelming.
Overall, the information I got from the tests was eye opening and helpful. You can’t focus your attention on being 100% perfect at everything, but with more information about your DNA, you can work smart, not hard.
For example, insulin sensitivity, bone health and inflammation came up as areas of potential “concern” so I’m going to focus on taking supplements and making lifestyle changes to account for that. Whereas, cardiovascular disease risk and mood disorders didn’t come up, so I know I’m not going to focus on those areas so much.
I loved the information I got about diet (I was advised to commit to a low-fat/Mediterranean diet), exercise and skin. And interestingly, my DNA confirmed a lot of what I already believed, so I’ve used it as confirmation of habits or a nudge in the right direction.
My verdict: While I wouldn’t use a DNA test to try to overhaul my life, it gave me great insight into areas I might want to focus my attention and how I could potentially achieve the greatest results with less effort. Over the last few months, I’ve applied a lot of what I learnt through small changes that have had big results.’
Want to find out more? Head to Optiphi to see the DNA tests you can get.
]] >https://womenshealthsa.co.za/genetic-testing-improve-your-health/feed/0How Strong Are You, Really?https://womenshealthsa.co.za/how-strong-are-you-really/?utm_source=rss&utm_medium=rss&utm_campaign=how-strong-are-you-really
https://womenshealthsa.co.za/how-strong-are-you-really/#respondMon, 19 Sep 2022 06:00:09 +0000https://womenshealthsa.co.za/?p=212797Fact: your skeleton renews itself every seven to ten years, modelling and remodelling to increase bone mass, remove damaged bone and reshape itself. By upping your body’s supply of calcium, phosphorous and magnesium, you can create a top-notch structure that’ll support you through pregnancy, Ironmans and heavy grocery bag runs.
Avoid Injury
If you’re not taking in the right nutrients, you might find yourself struggling with decreasing bone density – a one-way street to osteoporosis and Injury Town. A little self-care now will go a long way towards helping stay strong, right down to the bone.
Meet The Heroes
Ca: Calcium strengthens bones and teeth and gives them structure.
Vitamin K2: regulates bone remodelling, assists with calcium absorption and prevents the accumulation of calcium in blood vessels.
Vitamin D3: inhibits bone resorption, increases the effect of vitamin K and helps with the absorption and urinary loss of calcium.
Get Them In
While you can get K Vitamins in cheese, egg yolk and dark, leafy greens, our efficient bodies use them quite quickly and we run low when not taking them in regularly. Our calcium supply is often lacking, too. Menacal’s got all these in one simple supplement that maintains your body’s optimal levels, so you’re good to go in CrossFit class and beyond.
To invest in stronger bones, click HERE
*In Partnership With MenaCal7
]] >https://womenshealthsa.co.za/how-strong-are-you-really/feed/0We Hear A Lot About Antioxidants – But What Are They, Really?https://womenshealthsa.co.za/antioxidants-facts/?utm_source=rss&utm_medium=rss&utm_campaign=antioxidants-facts
https://womenshealthsa.co.za/antioxidants-facts/#respondSun, 18 Sep 2022 22:00:00 +0000https://womanshealth.craypack.co.za/antioxidants-facts/Very simply put, antioxidants are substances or nutrients found in our food and drinks, which can prevent or slow oxidative damage to our bodies. Say what, now? First, let’s look at the role of oxygen on our bodies.
What is Oxidative Damage?
When our body cells use oxygen, they naturally produce by-products called free radicals, which are able to cause damage to cells and tissues in our bodies. Antioxidants act like “free radical scavengers” and so are able to prevent and repair the damage done by these free radicals.
Research has shown that oxidative damage contributes to the development of many common health problems, like heart disease, macular degeneration, diabetes, and cancer. Studies have shown that loading up on vegetables and fruit, the main sources of antioxidants, lower our risk of developing disease.
Antioxidants may also improve immune defences and therefore may lower the risk of cancer, infection and even dementia. Research even shows it could play a role in minimising ‘chemo-brain’ (brain fog after receiving chemotherapy).
READ MORE: “I Tried A Vitamin IV Drip For A Health Boost — Here’s What Happened”
What Are the Commonly Known Antioxidants?
Obviously, we should be aiming to load up our plates with antioxidant-rich foods to combat exposure of oxidative stress. Luckily, there’s no shortage of delicious and nutritious sources.
Vitamin A and Carotenoids in carrots, squash, broccoli, sweet potatoes, tomatoes, spanspek, peaches and apricots (bright-coloured fruits and vegetables).
Vitamin C in citrus fruits like oranges, lemons etc., green peppers, broccoli, green leafy vegetables, strawberries, tomatoes and potatoes.
READ MORE: 4 Things To Look Out For, If You Really Want To Live Sustainably
Vitamin E In nuts and seeds, whole grains, green leafy vegetables, vegetable oils and liver oil.
Selenium in fish and shellfish, red meat, grains, eggs, chicken and garlic. (Paella, anyone?)
Here’s How To Make The Viral TikTok Green Goddess Salad
Make getting enough vegetables and fruit part of your healthy daily eating plan, to get preventative power of the antioxidants in these foods – it’s vital for your health. Combining this with active living, a healthy body weight and regular health screening will drop your disease risk even further.
]] >https://womenshealthsa.co.za/antioxidants-facts/feed/0Getting A Mammogram: What To Know, Even If You’re Younghttps://womenshealthsa.co.za/everything-to-know-about-getting-a-mammogram/?utm_source=rss&utm_medium=rss&utm_campaign=everything-to-know-about-getting-a-mammogram
https://womenshealthsa.co.za/everything-to-know-about-getting-a-mammogram/#respondWed, 14 Sep 2022 16:26:44 +0000https://womenshealthsa.co.za/?p=212591When thinking about getting a mammogram, you might sit on either side of the fence.
You could be freaking out about your now-supple breast tissue and wondering if that firmness might be a lump (what does a bunch of grapes feel like, anyway?) or you could be completely blasé and assume that you’ll never have to worry about it until you’re frail as a raisin.
In fact, new research now shows that you should get your first mammogram when you turn 40, a marked jump up from the earlier guidelines stating 50 is the age.
There’s a caveat, says Dr Salomine Theron, branch manager at SCP Radiology’s new Tygervalley Mammography Centre. If there’s a family history of breast cancer, or you’re aware that the BRCA 1 or 2 genetic mutations run in your genetics, you should get tested earlier to rule it out.
READ MORE: What General Health Checks You Should Be having, According to Your Age
The good news is that innovations in the breast cancer space make this disease a little less scary. For one, we now have a “better understanding of the different types of breast cancer and women are now treated according to the type of breast cancer they have,” says Dr Lizanne Langenhoven, oncologist. “There are four different subtypes at the moment, but this is likely to change as our understanding of breast cancer improves.”
In fact, if your breast cancer is caught early, you could avoid chemotherapy completely (Langehoven says chemotherapy use has declined as much as 50% over the last five years.). In some cases, says Langehoven, injections or withdrawal tablets can be used. There’s also a nifty machine called the Mammaprint, which tests the genes to determine whether or not chemotherapy will be necessary or if it would improve chances of recovery. “I think it is important to know that the cure rate for early breast cancer is more than 90%!” says Langehoven. “Breast cancer once might have been a death sentence, but it certainly no longer is.”
READ MORE: 3 Random Things That Can Totally Mess With Your Mammogram Results
That being said, early detection remains the Holy Grail. The sooner a tumour is found, the better the chances of it being nixed, experts agree. This means conducting self-examinations regularly. And, it’s not so much about knowing the “correct” firmness of a breast, so much as it is about keeping track of any changes in the tissue, says Theron. When you turn 40, make sure you have your breasts checked out – medical aids pay for mammograms every second year.
Below, we’ve put a few myths and had Theron bust them.
Is it true that taking a punch in the breast will give you breast cancer?
“FICTION. Breast trauma can sometimes alert you to an abnormality/lump that was there all along.”
Using talcum powder is bad for you and will give you breast cancer.
“FICTION. Talcum powder can however create artefacts on a mammogram, patients should refrain from using it the day of the mammogram.”
If you sleep with a bra on, you’ll develop breast cancer and saggy boobs.
FICTION.
Do breast implants raise your risk of developing breast cancer?
FICTION.
READ MORE: This Is What It REALLY Feels Like To Have A Mammogram
If you take The Pill or other hormonal contraception, your risk for breast cancer goes up.
“FACT, any hormonal contraception does increase your risk of developing breast cancer.”
How can you tell if your breast feels like a bowl of oats and not a firm bunch of grapes?
When you examine your breasts you should look out for any changes or lumps. Breast cancer often presents as a pea-sized, painless lump.
]] >https://womenshealthsa.co.za/everything-to-know-about-getting-a-mammogram/feed/0Exactly How To Include Fibre In Your Diet To Reduce Bloatinghttps://womenshealthsa.co.za/fibre-facts/?utm_source=rss&utm_medium=rss&utm_campaign=fibre-facts
https://womenshealthsa.co.za/fibre-facts/#respondSun, 11 Sep 2022 06:13:13 +0000https://www.womenshealthsa.co.za/?p=45042If you’re turning your nose up at beans and broccoli for fear of that universally-hated bloat, we’ve got bad news for ya. Eating fibre to reduce bloating is a winning strategy and keeping regular by eating a balance of fibre-rich foods is going to be a much better strategy than chomping on prunes after a week of nothing but pasta and pizza.
In fact, on average we take in 60 per cent or less of what’s recommended. A high-fibre diet has many essential benefits including improving your digestive system and reducing the risk of certain chronic diseases in the long term.
One of the barriers to increasing intake may be the lurking myths which discourage people from focusing on high-fibre foods. Kellogg’s Nutrition and Public Affairs Manager as well as Registered Dietitian, Linda Drummond, shares the facts to clear up some common misconceptions…
Fact: It’s best to eat your fibre
The World Health Organisation recommends a daily intake of at least 25g per day for adults*. This requirement can be met by taking small steps to increase food sources each day. Fibre-rich foods offer additional intrinsic nutrient benefits such as vitamins, minerals and phytochemicals.
The naturally occurring combination of these nutrients can never be perfectly replicated or manufactured. Despite supplements being available on the market, experts agree that when looking for particular nutrients, food sources are the best choice.
To meet the daily recommendation, choose a high-fibre breakfast every morning, eat at least five servings of fruit and vegetables each day and replace animal protein sources with a vegetable source such as beans or legumes regularly.
READ MORE: 24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists
Fact: Not all fibres are created equal
Skipping this essential part of your diet? Read these facts and you may consider adding a few apples and bran flakes to your breakfast…
There are many different types of fibre from different food sources, which play unique roles in the body, contributing to overall well-being. Wheat bran, composed mostly of insoluble fibre, is the most effective cereal to promote regularity. Apples, barley, carrots, legumes and oats are rich in soluble fibre, which has a cholesterol-lowering effect.
Other benefits of a high-fibre diet include helping to achieve normal blood sugar levels and to assist in the maintenance of a healthy body weight. By including a variety of different sources and types of it in your diet, it’s possible to improve several functions of the body.
READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
Fact: It isn’t just for constipation
The benefits of regular and adequate intake, nutrition experts all over the world agree that most carbohydrate-based foods eaten on a daily basis should be a source. In fact, the South African Guidelines for Healthy Eating, which provide nutrition messages to the general public, recommend that everyone should have an intake of at least 25g per day to ensure healthy functioning of the gut, as well as decreased risk for lifestyle-associated chronic diseases.
Increasing the intake (particularly wheat bran) prevents food from lingering in the digestive system, which can cause you to feel bloated and uncomfortable. By absorbing water and creating bulk, it speeds up the passage of food through your system, helping to prevent constipation.
Fibre helps food move through the digestive system and plays a bulking role so that undigested food can be more easily eliminated. Fibre plays a vital role in helping keep the walls of the digestive tract healthy. A high-fibre diet can help to reduce that bloated feeling.
When beginning to increase your intake, do so slowly to allow your body to become accustomed to the change. This will help to ensure that you do not experience bloating with a sudden increase in fibre intake.
READ MORE: Here’s What Happens When You Stop Eating Sugar, According To Nutritionists
Fact: There are risks associated with following a low-carb diet
One of the risks of following a low-carb diet is that it would be even more difficult to meet one’s requirements, as the major sources of fibre are also sources of carbohydrate. By not meeting your requirement, there is a risk that you may experience digestive discomfort and constipation, as well as an increased chance of developing chronic diseases in the long-term.
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Finally, Contraception Delivery Services Are In South Africa
by Raphael Stevens 19 October 2022, 09:28
We’ve come a long way. COVID – thankfully – forced pharmacies and businesses to jack up their service and offer delivery of much-needed medication. A relief, since most of us are so busy we can barely make time for the grocery store, let alone stand in a queue for what feels like a year. And then there’s all the questions that come with picking up a simple prescription.
Now, contraception delivery services are in full swing and there are a few options to choose from. Medical aids can even cover the cost of the medication, and delivery is discreet and in some cases, comes with a few goodies. Here, the cool-as-hell services we’ve come across in sunny South Africa.
Contro
Compatible with medical aid (or without) choose a subscription and every month, you’ll get your contraception delivered. Contro also offers treatment for erectile dysfunction, hair loss, STIs, thrush and UTIs.
How it works
First, sign up and fill in a health questionnaire, get a digital doctor’s consultation, then get free delivery. Contraception offered is over 30 kinds of the contraceptive pill.
How much?
Pay R150 per month with medical aid, or between R240-R400 per month without. Check them out here.
READ MORE: This Explains The Reason Why You Feel Like You Can’t Pee After Sex
MyContraceptive by Zoie Health
Zoie Health is an all-inclusive digital healthcare app, with virtual doctor’s consultations for everything from endometriosis to lactation consults to psychologist sessions. Their contraception delivery service, MyContraceptive, offers monthly delivery for your chosen contraceptive.
How it works
Book a consultation from the app (or website) with a medical professional, who’ll help pick the right contraception for you. Then it’ll be delivered monthly – with a few other goodies. You’ll also get access to the Zoie Health online community of women and healthcare professionals who swap tips around birth control, periods and everything in between. MyContraceptive offers the contraceptive pill, The Patch, The Ring and emergency contraception.
How much?
Pick from a consultation only (from R250 or medical aids may cover), consultation and delivery (from R150) and delivery only (from R150). Find out more here.
READ MORE: Struggling To Sleep During Your Period? This Might Be Why
Pill Squad
Simply get your existing prescription delivered to your door.
How it works
Send them your existing contraception prescription – emergency contraception not serviced, complete the payment (if medical aid covers, then you’ll need to submit those details) and await your delivery!
How much?
If you’re on medical aid, this service will be paid for. Otherwise, you’ll have a copayment or can pay using cash or card. Find out more here.
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Get My Pill offers prescriptions for The Patch, The Injection and contraceptive pills. Delivery is free. For the injection, you’ll need to visit a clinic to have it administered – delivery not available.
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Complete a medical survey and a script will be sent to you. Or, purchase the delivery option and your prescription will be sent to Get My Pill’s delivery partners, Clicks Direct Medicine.
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Prescriptions cost R200 for 3 months ( More
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All Foods Fit in a Healthy Diet–Here’s How This Mindset Changed My Life
by Raphael Stevens 19 October 2022, 05:05
Editor’s Note: This essay discusses eating disorders and eating disorder recovery. Please take care of yourself if those topics could be triggering.
Disclaimer: I’m writing this story while sipping on a cup of hot chocolate. No, it’s not because I’m throwing all caution to the wind when it comes to nutrition. It’s also not because I’ve run out of coffee. It’s not even because my sugar cravings have gotten the better of me. I’m drinking hot chocolate because there’s a crisp chill in the Chicago air and my entire being wants to be wrapped in the comforting warmth of a cozy, chocolatey bev. In the past, I would’ve considered it an indulgence. Partaking in it would’ve been met with negative self-talk and criticism. I would’ve convinced myself to feel guilty for not opting for green tea instead.
But I’ve since been introduced to the “all foods fit” model, and it’s radically changed how I view my eating habits and mindset. I’ve spent years trying to heal my relationship with food. It’s taken the combined efforts of therapy, medication, and educating myself on eating disorders. Yet, there was a missing piece: reframing the judgments and associations I’d made with food.
What is the “all foods fit” model?
The “all foods fit” model supports a distinctive view: Every food item can be a part of a person’s daily eating plan and meal prep. It’s no secret we live in a culture where labeling foods as “good,” “bad,” “healthy,” and “unhealthy” is the norm. So, it’s all about removing cultural meanings from foods to listen to what your body wants. You may be thinking, “If I eat what I want, won’t I just eat ‘junk’ food all the time?“ While you might first crave the foods you didn’t let yourself eat previously, I can confirm from experience: Variety will find its way back into your daily eating habits. When you don’t label any food groups off-limits, you’ll begin incorporating a wider array of nutrients into your meals and snacks.
Removing restrictions is not just about mental health. It’s beneficial for your physical health, too. By following this model, you’ll begin to trust your hunger cues again. This, in turn, becomes body wisdom. Instead of fixating on limitations, you can lean in and listen to what you need. Sometimes that might be carrots. Other times, it might be a cookie. Beauty exists in ditching the rules and letting your needs lead the way.
Though I found the “all foods fit” model refreshing, it was hard to let go of my ties with fad and elimination diets. Additionally, it was hard to let go of my habitual need to categorize food as “good” or “off-limits.” Below, I dive into the strategies that helped me integrate this model into my eating patterns. What worked for me may not resonate with you, and that’s OK. Before you begin, remember this: Everything in life is a journey. And when it comes to something as individual as our relationship with food, consult a medical professional if there are changes you’d like to make.
Strategies that helped me integrate the “all foods fit” model:
I reflected on why I wasn’t eating certain foods
It took years to unpack why I had been a vegetarian for six years. It was more socially acceptable to cut out an entire food group (that my mind labeled “unhealthy”) in lieu of constantly turning down whole meals. With support from my therapist, I was able to see the bigger picture of how this eating pattern—and coming to it for the wrong reasons—built a preoccupation with the foods I was cutting out. What’s more, I felt a certain uneasiness around these foods. I no longer trusted my own innate hunger cues. A seemingly simple label such as “unhealthy” suddenly blew up into a full-blown obsession.
I had to release the false claim that I was a vegetarian for health reasons to begin to heal my harmful view of meat. And though it’s taken years, I’m now incorporating animal protein sources into my meals a few times a week. I encourage you to take a step back and consider the food rules you’ve made for yourself: Why are you cutting out or avoiding certain foods? Why do you no longer keep certain types of food in the house? If you feel uneasy or unclear about the answer to those or similar questions, it could be time to re-evaluate.
I focused on balance instead of perfection
At one point or another, perfection has influenced almost every part of my life—from my workouts to my work to my cleaning habits. So it comes as no surprise I would let perfectionism dictate my eating habits. But I wanted to escape that feeling, and I craved a sense of freedom and ease.
By working with the “all foods fit” model, I accepted that while nutrition is an important need to address, foods can satisfy us in other ways, too. I began to focus on how sated and energized I felt when I had eggs, greens, and toast for breakfast. And I started to see the truth of my cravings for connection and seasonal comfort when I ate spice cake and cider on the couch with a friend. Incorporating this element of mindfulness into my meals helped me. I ate more nutrient-dense foods and chose sweets and treats that nourished me in other ways.
I realized I could determine how I wanted to feel about foods
I began to look more closely at the critique and virtue I associated with other foods. Additionally, I noticed my language and others’ comments during my meals always seemed to linger with judgment. I was either “good” for opting for a salad or expected to feel guilty because I said “yes” to dessert. It became clear to me that the words we use to describe foods perpetuate the harmful narrative we place on food.
I taught myself to look outside the phrases that had been ingrained in me. So, I started to shape a new language regarding food. There was nothing more empowering than realizing that I determine how I feel about what I eat. Food became energizing and soul-soothing. It became a source of connection and conversation.
My advice: Little by little, bring awareness to the judgmental thoughts when they come up. Reflect on them and perhaps what they’re trying to tell you. An intuitive eating journal can be supportive here. Of course, it’s not always possible to break out a notebook every time you sit down for a meal. However, it can be an effective way to transform judgments into a more neutral, non-judgmental experience. Focus on how satiating a meal is or the aesthetic joy of diving into a dish as opposed to the caloric content or societal associations of that food. You may find that you start to trust your personal decisions around food—from portion size to hunger cues and everything in between.
I began to consistently introduce foods my past self would have turned down
While it took time and support, I managed to work my way up to introducing the packaged and processed foods I once feared. I had Pop-Tarts for snacks on occasion and reclaimed my dormant love of ice cream. Similar to my experience with meat, I began to notice that eating these foods more regularly led to a decrease in cravings. Plus, my bingeing habits subsided, and I trusted myself around foods I previously wouldn’t have. If you notice this is an issue for you, try working with a dietitian or consulting a healthcare provider who can guide you along this challenging journey. Together, you can talk about what strategies will work best for you.
I accepted that everyone eats differently—and no way is “good” or “bad”
Our culture has long adopted the belief that what you eat defines who you are. Personally, I cringe at the “you are what you eat” adage. Let’s be clear: Nothing about what’s on your plate represents who you are as a person. Learning to embrace the truth that all foods can be part of your eating habits can help you jump off the fad diet wagon. Remember: Ingrained beliefs about food won’t shift overnight. But little by little, as you practice the tenets of the “all foods fit” model, you’ll start to feel food freedom for yourself.
If you are struggling with an eating disorder or with disordered thoughts or behaviors regarding food and eating, please seek help. Call the National Eating Disorders Association Helpline at 1-800-931-2237 for support, reach out to a qualified medical professional, or, for a 24-hour crisis line, text “NEDA” to 741741.
8 Secrets Healthy Women Always Use When Eating Out More
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Most of Us Have Tech Neck—Here Are 10 Easy Tips To Treat It
by Raphael Stevens 18 October 2022, 05:01
Have you ever looked up from your phone after an hour (or more) of scrolling through TikTok and found that your neck feels stiff? Does your upper back hurt after a long day of working on the computer? Are you looking down to read this article right now? If you answered yes to any of those questions, you’ve probably experienced tech neck. You’re not alone, though. With American adults spending over 11 hours a day consuming content, most of us have tech necks and poor posture from using our devices, whether we realize it or not. Luckily, it doesn’t have to be a long-term issue. Read on to learn more about the causes of tech neck and the easy ways it can be treated.
What is tech neck?
Some refer to tech neck as the lines or loose skin on the neck from constantly looking down at our phones. And while that’s not untrue, it’s important to note this concern is much more than skin-deep. Chiropractors, physical therapists, and surgeons alike have characterized tech neck as the strain and pressure put on the cervical spine due to poor posture. It’s most commonly caused by–you guessed it–looking down at technology.
According to William Kemp, MD, a neurosurgeon at the Virginia Spine Institute, this slight change in posture can weigh on us (literally). “The human head already weighs roughly twelve pounds,” he stated. “Even tilting your neck 15 degrees is like 27 pounds of extra strain put on your spine.” That may not seem like a big difference, but over time this can lead to neck and shoulder pain, muscle tightness, muscle stiffness, headaches, numbness, tingling, and overall discomfort. If tech neck is left untreated, these symptoms will likely persist, and additional posture abnormalities like a curved back, hunched shoulders, and forward head posture can occur.
How to treat it
Practice neck stretches
Mandy Armitage, MD, Medical Director of Editorial Services at GoodRX, recommends stretching to help improve the range of motion and ease tension in the neck. Practice side-to-side bends by bringing your ear toward your shoulder, holding for 5-10 seconds on each side. After completing a few reps, move onto forward and backward bends by lowering your chin to your chest and holding. Then, stretch your chin toward the ceiling and hold again. The next movement is side-to-side turns. Here, a similar motion is made to feel a stretch along the side of your neck. Pulling your chin and head back (not down) to perform a chin tuck can also help stretch the sides of your neck and the base of your skull. An even deeper stretch can be achieved by placing your hand behind your head and gently pulling your head down toward your armpit on each side.
Try foam rolling
In addition to stretching, foam rolling can increase mobility and relieve pain caused by tech neck. Body-alignment specialist Lauren Roxburgh (named the “Body Alignment Pro” by Vogue) shares foam rolling techniques to align the head, neck, and shoulders in her book Taller, Slimmer, Younger. An easy move to try? Lie down with your back against a foam roller. Place the base of your head along the edge of the foam roller. Then, move your head left to right for several reps until you feel the tension begin to release.
Try a standing desk or laptop stand
Despite tech neck also being referred to as “text neck,” our phones aren’t the only culprit. Our desk and computer set-ups are also factors. Just think about how many hours you spend hunched over your computer at work every day. (That number has only increased now that Zoom calls have replaced IRL meetings). This is why posture expert and ergonomist Michael Jones, MS, CErg recommends using a standing desk or laptop stand to prevent tech neck. “Without using a laptop stand, you will notice you start to adopt a slouching posture which increases your risk of tech neck,” he said. “A laptop stand will give you a more upright posture by bringing your monitor up to eye level, thus reducing the risk for forward head posture.”
Strengthen your back muscles
Since the tech neck posture adds so much weight and pressure to our delicate necks and spines, Jones also suggests practicing reverse posture exercises. These strengthen our back muscles to take some of the strain off our necks. He suggests implementing strength training exercises like dumbbell or resistance band rows, rear delt flies, and face pulls. These moves target the muscles in our upper backs, which attach to the occipital bone of the skull.
Set time limits
If you have an Apple Watch, you’re probably familiar with its frequent “time to stand” alerts. While these notifications can be annoying when you’re in the middle of a long meeting, they do serve as an important reminder to take breaks throughout the day. Kemp agrees, suggesting tech neck sufferers “try setting timers for 45-60 minutes at a time, taking short breaks in between to give both your brain and your neck a much-needed break from the stress of technology.” This break is also a great time to take a few deep breaths, do some simple stretches, and reset your posture to help release build-up in the body.
Reduce device usage
I know, I know. (Insert eye roll here.) But there’s a reason why tech neck is a modern-day ailment. Because technology infiltrates so much of our daily lives, it can be beneficial physically and mentally to take time away from our devices. Consider adopting hobbies that don’t include looking at a screen. Perhaps, set up screen time limits on your phone and computer. Cut back on the number of hours you spend looking down at your devices.
Take advantage of tech
This might sound counterintuitive since our use of technology got us into this mess. However, there are ways it can improve our posture. Ingrid Yang, MD is a physician and certified yoga therapist who advocates for the pivotal role that technology can play in our health and wellness: “Studies show that smart wellness wearable tools can help you form new healthy habits by the mind-body connection,” she said. “From good posture to mindful breaks, these devices provide real-time biofeedback to help you become aware of what you’re doing and provide gentle reminders to move into positions that keep you strong and pain-free.” Try utilizing the health app on your iPhone, downloading a habit-tracking app, or wearing a posture corrector that connects to your phone.
Please consult your doctor before beginning any at-home treatments for tech neck or other related health concerns, and return to the doctor if pain or other symptoms persists.
6 Simple Ways to Have Better Posture at Your Desk More
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Migraines Suck: Here Are 5 Hacks That Make Them Better
by Raphael Stevens 17 October 2022, 05:15
That moment when a run-of-the-mill headache starts to turn a corner and head toward a full-blown, day-derailing migraine—it’s an experience I, unfortunately, know all too well.
For me, that change could come from something simple. It could come from too much screen time (sorry, TikTok), not eating enough throughout the day, or lighting a strongly-scented candle. Other times, migraines sneak up on me because of hormonal changes, being overtired, or feeling especially stressed or overwhelmed.
Although dealing with the head-splitting pain—and, in my case, nausea— that comes with migraines really sucks, I’ve experienced enough of these headaches over the years to know what helps alleviate my symptoms. Migraine-relief suggestions are definitely not one-size-fits-all, but if any of my tried-and-true tips can help someone else feel a little bit better, they’re worth sharing. Read on for the five hacks I rely on to help combat migraine pain.
1. Hydrate, hydrate, hydrate
When I feel a migraine coming on, the very first thing I do is stop everything and drink a bunch of water. I try hard to stay hydrated during the day, but I often get distracted by work and life (sound familiar?) and fall behind with my water intake. So, when a headache begins, I do everything I can to get hydrated in hopes that it’ll temper some of my migraine symptoms.
My secret weapon here is to have Liquid I.V. packs on hand. I add one to my water tumbler to boost my electrolytes and hydrate faster. Then, I continue drinking water as my migraine progresses to stay hydrated and, hopefully, ease my pain sooner.
I started using Equilibria’s Relief Balm after The Everygirl’s CEO, Alaina Kaz, told me it significantly helped her migraines. To be honest, my first thought was, “OK, it can’t be that good.” But I’m here to tell you she was totally right. This topical cream works wonders on my headache pain.
When I have a migraine, I generously apply Equilibria’s Relief Balm to my temples or forehead and deeply massage the cream into my skin. I usually spend about 10 minutes doing this over and over until I start to feel the cooling sensation of the balm kick in. Then, it starts alleviating the throbbing in my head.
Source: Julia Poulter
Since I often use this balm, I appreciate that it’s made with six all-natural ingredients: coconut oil, shea butter, arnica, menthol, lavender, and rosemary. Paired with full-spectrum hemp flower oil that is Colorado-grown, this product is vegan, gluten-free, and organic, so I can feel good about using it on my skin.
If you suffer from migraines, take my word for it (and Alaina’s, too!) and give Equilibria’s Relief Balm a try. It’s become a must-have in my headache arsenal for its fast-acting and soothing pain-relief qualities. I really can’t recommend it enough.
Equilibria
Relief Balm
Use code THEEVERYGIRL for 25% off sitewide at Equilibria. Both new and returning customers are eligible until the end of the month! Code stackable with subscription savings.
3. Get out the ice roller
I first bought this $18 Amazon ice roller to use as part of my morning skincare routine to reduce puffiness. While it does that, it also helps reduce my migraine symptoms because it essentially numbs my face and head as I use it. I keep this in my freezer and pull it out whenever I feel a splitting headache coming on. I start rolling the ice pack all over my face, forehead, the back of my neck, and even the top of my head. Plus, it somehow helps curb the nausea I experience during migraines, too. Trust me with this hack, and hit “add to cart.”
Amazon | ESARORA
Ice Roller
several colors available
4. Use a weighted sleep mask
When I experience a migraine, I often feel an intense sensitivity to light and sound in addition to throbbing headache pain. I’ve found that putting gentle pressure on my eyes and forehead while lying down can help temper these symptoms, so I invested in a weighted sleep mask to do just that.
I especially like the design of the one linked below from Nodpod because it’s a nice, substantial size, is super soft, and doesn’t require elastic or velcro to keep it on. (Plus, you can pop it in the freezer for added cooling relief.) It’s also wearable in several sleeping positions. Before this upgrade, I previously used a small, rectangular eye mask filled with beads that I essentially had to balance on my forehead to feel relief. And, since I’m a side sleeper, that setup didn’t cut it after a while. The Nodpod allows me to sleep in any comfortable position and stays on while I rest. I usually wear it over my eyes, but you can also wrap it around your head.
5. Sleep it off
This final hack may seem obvious, but any migraine sufferer knows it’s important to do. When one of my migraines begins, I step away from my phone, computer, and TV, start hydrating, use my Equilibria Relief Balm and ice roller, and head to bed in a completely dark room with my Nodpod weighted sleep mask. I’m not always in a position to fully unplug from my life and go to sleep when a migraine hits. However, if I can, sleeping off the pain is really the only thing that kicks my migraine to the curb. Plus, getting enough rest on a regular basis helps keep my migraines at bay.
Please consult a doctor or health professional before beginning any supplements or treatments. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition or health goal. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
This post is sponsored by Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

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