health and weelbeing

Subterms

    More stories

    • 150 Shares

      in health and weelbeing

      If The Festive Season Stresses You Out, Try These Psychologist-Backed Coping Strategies

      by

      It’s the end of the year and that means summer holidays, late nights, family gatherings — you know the drill. And it can all feel pretty overwhelming, right? Know first, that you’re not alone. Per Harvard Medical School, 62% of survey respondents felt somewhat stressed or experienced elevated stress levels over the festive season.

      Noa Belling, somatic psychologist and best-selling author of The Mindful Body has simple, smart strategies to help you make it through festive season stress, emotionally and physically unscathed.

      Scenario: The Office Party

      You feel: Overwhelmed. 

      It’s loud. It’s crowded. You’re tired and overwhelmed. Belling suggests you go for a brief mindful walk. “The movement can be calming and will help you reconnect with yourself. This works because when you drop attention down into your body and away from your thoughts of being overwhelmed, you ground and centre yourself,” she explains.

      As you walk, take a few deep breaths and let go of thoughts of the party and people. Massage any tense areas in your body and do a few stretches to loosen up. “Dropping attention into our bodies in a supportive, nurturing kind of way can promote feel-good hormones to help you feel more comfortable. It can also free your brain to think more clearly,” says Noa.

      READ MORE: It’s Official: Stress Makes Us Crave Junk Food

      Scenario: A Family Gathering

      You feel: Defensive.

      Family gatherings can be stressful, especially when there’s unresolved tension, but remember compassion: to yourself and your family. “Pause to use self-supportive touch, such as placing a hand or even just a couple of fingers on your chest or over your heart. This can be a tangible reminder of compassion that you can direct as you choose. Assisted by the release of oxytocin through touch, which ignites feelings of nurturing and care, you can be reminded to take care of yourself. You might even feel inclined to extend kindness and care to others too because oxytocin also inspires this,” explains Belling.

      Scenario: You Over-Indulged

      You feel: Guilty.

      There’s food everywhere!? It’s hard not to overindulge. And if you did, you need to let the feelings of guilt and shame go. “Feelings of shame, self-criticism, inadequacy and guilt can have the same effect on us as trauma. They can cause us to freeze up inside. This can make us really anxious or we can succumb to feeling down, helpless and hopeless. The effect on our brains is to cut us off from our ability to see a bigger picture and to access higher-level thinking like rationality, creativity and insight,” says Belling.

      Basically, you start to feel stuck when you dwell on the negative. Best way to get past this? Exercise. “Moving our bodies gets oxygen and blood flowing to wake up and energise body and mind,” says Belling. “Make time for a walk, run, swim, cycle, yoga class or whatever you prefer. This can build your sense of personal strength with a boost of feel-good motivation. Reaching out to someone who cares for support and to talk some sense into you can also help.”

      READ MORE: 10 Best Essential Oils To Help Relieve Anxiety and Stress

      Scenario: There’s Activity Overload

      You feel: Exhausted.

      With festive season stress, you might feel run down and out of touch with yourself from all the socialising and attending to others’ needs. To combat this, take some time out for yourself. “Focus on doing something you love and something your body needs, whether that’s activity or rest,” says Belling. “Make a priority of going to the gym, a yoga class, reading in your favourite quiet place, meditating, gardening, being creative in your own way or whatever feeds you.” More

    • 188 Shares

      in health and weelbeing

      How To Reflect On The Year You’ve Had – And Prepare For The Year Ahead

      by

      The end of the year brings a time to press pause and look back on your time in the sun. But learning to reflect on the year you’ve had takes a bit more skill than just writing down a few thoughts. We’ve spoken to Hilary Davies, Social Psychologist and Development Coach,  about how to structure your reflections in a productive way that brings about actionable results. “It is important to spend time thinking about the future to be clear about what we want to do and how we want to be. As we strategise for the future, we create an outline of what we are working towards, be it in our personal or professional lives,” says Davies. 

      Why you should reflect on the year 

      It’s a time to learn 

      “Firstly, reflection is a key component of adult learning, giving us the time to explore our lived experiences and understand them in retrospect rather than in the moment,” says Davies. “This often means we have more information and fewer emotions that may be influencing our responses.”

      It boosts self-awareness 

      “Reflection can also teach us about ourselves and increase our self-awareness, especially linked to emotional and subconscious influences. Reflecting on how we felt in the moment, what was driving that emotion or behaviour, and understanding our triggers gives us a greater ability to manage how we respond in future,” says Davies. 

      You’ll fine-tune a new mindset

      “Reflection on positive situations can create sensations of gratitude and well-being, which in turn have a positive impact on how we show up in the present,” says Davies. “Similarly, reflection on negative situations can help motivate us to create change in our lives. We often get stuck in repetitive cycles of behaviour and thought patterns that become automatic. Reflection can help us to take a step back from the “as is” and explore how we can be more intentional about what we do.”

      READ MORE: 11 Ways To Get More Energy When You’re Feeling Tired

      Reflecting 101: Your Guide 

      “The overall process for reflection and strategizing can be compared to planning a road trip,” says Davies. In this way, ask yourself probing questions that frame the year and you can start working forward from there. 

      Ask yourself questions 

      What did you enjoy? Was there anything you did not enjoy? What could you have done differently? Per a Harvard Business School study, three themes that shape what executives in business reflect on are failure, success and frustration. Tap into these themes in your reflections to uncover some truths that could help you shape your future. 

      Decide your new direction  

      If you compare a year’s reflection like you would a trip, you can strategise your moves, says Davies. For example, ask yourself where you want to go and what you’d like to do. Is it something new? What kind of information do you need to get to this new destination? How long do you plan on being there? Do you need a budget of sorts? 

      READ MORE: How To Really Harness Self-Care

      Plan your next steps 

      Now, you can break down your goals into bite-sized steps that will help direct your path. What would you need before embarking on this trip? 

      Change gears if you need to 

      “The most important part to remember is that once you are driving, you can decide to change your destination or the route to get there. In the same way, in real life you can continue the process of reflection and adjusting the strategy,” says Davies. “Reflection is a continuous process that helps us to optimise our decisions and behaviours in the moment so that you can get the most from whatever you’re doing.”

      Don’t hold yourself back 

      When you reflect on the year, be careful not to criticise yourself too much, cautions Davies. “We should not be overly self-critical – reflection is a learning opportunity, not a chance to beat yourself up. To do this, it is important to adopt a growth mindset,” says Davies. “If you find yourself being overly self-critical during reflection, think about what you would say to a friend in the same situation as you. Remember – we all do the best we can with what we have at the moment.”

      Look at things holistically 

      Whatever happened in the year, remember that things don’t work in isolation. Various factors influence the happenings in our lives and we only have a finite amount of resources. “If you feel like you didn’t achieve what you wanted to in one area, look at the big picture. Did you overachieve in another?” asks Davies. “The key is to remember to find balance. If your reflective strategy focuses entirely on work, be aware of how this may impact your relationships with friends and family.

      READ MORE: Enjoy Your Downtime (Without Feeling Guilty) In 3 Easy Steps

      Get realistic 

      When planning ahead and reflecting, it’s important to stay grounded and realistic. You want to strive towards things that you can achieve so that you don’t get burned out, says Davies. “Health and wellbeing, both mental and physical, are two of the most important life areas that often get overlooked as we focus our attention on other areas where we are seeking achievement or success.” Be mindful of how much time and energy you have.  Is it realistic to achieve everything in all aspects of your life?”

      Prepare for change

      Change is most successful if we’ve taken the time to prepare properly for it. If, say, your new goal is to ace a 10K run, prepare to make changes to your lifestyle to incorporate the training. “To train for the 10km run,  you may need to start getting up an hour earlier.  You may have to change our diet as we need more fuel,” explains Davies. “Understanding the future situation helps us prepare for the change we are about to make, both practically and mentally. Physical preparation helps us remove friction from the change – we know we need to get up earlier so we start going to be earlier, or we put the running clothes out the night before. Mental preparation is important so that we can manage any negative thoughts that create resistance to change. This is where mindset, agility and resilience are key in achieving our desired future.”

      Hilary Davies is a Social Psychologist and Development Coach, supporting people in their personal and professional development to adopt change, find purpose and fulfil their potential. She also specialises in Gender Transformation consultancy, addressing social barriers in organisations that limit women’s growth. You can find her at www.hedcoaching.com or on LinkedIn.  More

    • 200 Shares

      in health and weelbeing

      12 Ways To Boost Your Libido And Have A More Satisfying Sex Life, According To Experts

      by

      POV: You’re reminiscing about your first few dates with your long-term partner. You know, the time when you used to bonk like bunnies? Back then, it was physically impossible to keep your hands off each other, but now the idea of engaging in spontaneous lovemaking with your S.O. sounds, well, meh.

      If you can relate, you may be going through a period of low sex drive, also known as low libido.

      Biological Factors

      Libido is affected by a combination of biological, psychological and social factors known as the biopsychosocial model, says gynaecologist Dr. Alyssa Dweck, MD. “Bio-” refers to medical conditions such as: diabetes, heart disease and some cancers—essentially anything that can cause hormonal or blood flow changes, all of which can influence sexual drive, Dweck explains. Vaginal pain associated with intercourse (i.e., vaginismus) as well as ageing can also influence libido, adds double-certified gynaecologist Dr. Monica Grover, DO.

      Psychological Factors

      Meanwhile, the “psycho” part of this model is in reference to your emotional well-being and any mental health issues that may impact your libido. For example, depression and anxiety as well as history of abuse or trauma—sexual or otherwise—can impact your sex drive, says Dweck.

      Meet the experts: Alyssa Dweck, MD, is a practising gynaecologist and co-author of three books, including The Complete A to Z for Your V: A Women’s Guide to Everything You Ever Wanted to Know About Your Vagina. Monica Grover, DO, is a double-certified gynaecologist and the chief medical officer for VSPOT. Rachel Smith, LMFT, is a licensed marriage and family therapist and certified sex therapist.

      Social Factors

      Finally, “-social” is all about your relationship with sex and others. Cultural upbringing, religion and value systems influence people’s general thoughts about sex and how they specifically engage with it, explains Dweck. And when it comes to romantic relationships, if there’s conflict or difficulty, a couple’s libido will certainly be affected, she adds.

      Despite these barriers to entry (get it?), there is a way out of this sexual rut.

      If you’ve recently been feeling unsatisfied with your libido, sex experts are here to help. Ahead, they break down some possible reasons for why your sex drive is low and offer some tried-and-true tips for boosting your libido, so you can access pleasure once again.

      What’s considered a “normal” sex drive?

      Before getting into the nitty-gritty of why your sex drive might not be as high as you’d like, first, let’s settle what a normal sex drive is. The short answer: There is no “normal.”

      “Libido naturally varies from person-to-person and changes throughout your life,” explains Grover. What’s “normal” to you might not be normal for someone else, because your sex drive depends on your lifestyle and preferences, she adds.

      For example, someone who grew up in a household where sex was “taboo” and considered shameful might have a different desire for sex compared to someone who was raised in a sex-positive environment. “The messages that you heard about sex and sexuality and what it is and what it means all greatly impact your desire and openness to sex,” says certified sex therapist Rachel Smith, LMFT. So there is no normal; instead, you have to allow the time and space to check in and define for yourself how you wish—and not wish—to engage with sex, she adds.

      “The most important thing when we talk about normalcy is whether somebody is distressed about their drive,” says Dweck. Some people have a fairly low sex drive as their baseline and don’t feel distressed by it, i.e. it’s not hindering their quality of life. Others, however, are very affected by the number of times they have sex or think about sex, she adds, and for those people, some sort of intervention may be helpful.

      While no “normal” sex drive exists, it’s not abnormal for yours to change due to life experiences. As women age, especially during the menopausal period, their sex drive may diminish, explains Dweck. And when it comes to social factors such as relationships, “it’s also not unusual if somebody’s in a very long-term, albeit very happy relationship, that they may have a lower [sex] drive, either as a result of boredom or being stuck in a routine,” Dweck adds.

      Why is my sex drive so low?

      You already know sex drive is determined by a combination of biological, psychological and social factors, but ahead, the experts outline some specific physical and mental health barriers that might have you feeling bleh about making your bedrock:

      Physical Causes of Low Sex Drive

      Sexual dysfunction

      “Sexual dysfunction is a problem that can happen during any phase of the sexual response cycle,” says Grover. Some intercourse-related issues that may decrease one’s libido include: a history of painful sex (i.e., dyspareunia or genital pain either before, during, or after sex), vaginal dryness, vaginismus and/or problems reaching orgasm, according to Grover. All of these conditions “can create anxiety surrounding sex and lead to a decrease in sexual desire,” she explains.

      Reproductive health conditions

      Conditions such as endometriosis, premenstrual syndrome (PMS) and polycystic ovary syndrome (PCOS) can also negatively impact libido due to the hormonal changes and imbalances associated with them, says Grover.

      Medications

      Certain prescription drugs, especially a specific class of antidepressants known as selective serotonin reuptake inhibitors (SSRIs), are known to decrease sex drive, explains Grover. These drugs impact your ability to access the hormones and neurotransmitters important for experiencing sexual pleasure, says Smith. “[Certain] antipsychotics and even medications for ADHD” can also lower libido, Grover adds.

      Fatigue

      Studies have shown that poor sleep can induce adrenal fatigue and increase cortisol levels, which can diminish sexual desire, says Grover.

      Ageing and hormonal changes

      “Changes in estrogen and testosterone levels greatly affect someone’s libido,” says Grover. Some hormonal changes associated with ageing include pregnancy and menopause, both of which can influence sex drive.

      Pregnancy and postpartum

      “Hormone changes during pregnancy, just after having a baby and nursing can put a damper on sex drive,” Grover says. Not to mention, fatigue, changes in body image and the pressures of caring for a child can also contribute to a decrease in sexual desire, she adds.

      Menopause

      During the transition into menopause, estrogen levels drop, explains Grover. This can cause vaginal dryness, resulting in painful and uncomfortable sex, making you less interested in intercourse, she adds.

      Exercise

      Both too much or too little physical activity can cause a decrease in sex drive, according to Grover and a study published in Medicine & Science in Sports & Exercise.

      Stress

      “Stress tends to be one of the number one killers of libido,” explains Smith. And while stress is a mental health-related issue, it’s also a physical health issue as “when cortisol levels go up, sex hormone levels go down,” she says.

      Mental Health Causes of Low Sex Drive

      Anxiety and depression

      Apart from the SSRIs used to treat these mental health conditions, anxiety and depression themselves interfere with your hormone levels, resulting in a lower libido. “Anxiety can cause increased levels of cortisol, or the ‘stress hormone,’ and high levels of cortisol can suppress the sex hormones that impact your sex drive,” explains Grover. Depression, for its part, can cause an imbalance of the neurotransmitters that help regulate libido, Grover adds. And, in general, physical fatigue, low self-esteem and feelings of hopelessness—all symptoms of depression—can decrease sex drive, she says.

      History of trauma

      Experiencing trauma, especially of the sexual variety (i.e., sexual harassment, sexual abuse, or rape), can negatively impact one’s desire for sex, explains Grover.

      Relationship problems

      Issues in a romantic relationship play a major part in decreasing sex drive, says Grover. “Problems with communication, trust or intimacy, are among the most common causes of a low libido,” she explains. While sex is a physical act, there’s no denying the vital role having an emotional connection plays in forming one’s desire for sex. “If you don’t feel safe, secure, cared for, seen, heard, or supported, then you’re less likely to take next steps in terms of intimacy,” says Smith. On the flip side, if the emotional bond is there, but you’re not finding the sex you’re having with your partner particularly pleasurable or enjoyable, that can also negatively impact your libido, she adds.

      Low self-esteem

      How you feel in your body plays a significant role in your openness and ability to access sexual desire, says Smith. “If one’s not comfortable in their own skin, how can they invite someone else in to share in that experience [of sex]?” she asks. The answer: It’s quite difficult (but not impossible—more on that in a sec).

      How can I increase my sex drive?

      Now that you know why your engine isn’t revving the way it used to, what can you do to step on the gas, so to speak? Ahead, these 12 expert-approved tips can help your sex drive go from zero to 60 (vroom vroom!).

      1. Get checked up.

      “Number one, get a medical checkup,” says Dweck. You want to make sure there’s no medical issue or medication that’s screwing with your libido. So, check in with your gynae or a specialist in hormonal changes to either figure out if that’s the cause or cross it off the list.

      2. Implement healthier lifestyle choices.

      Perhaps this comes as no surprise, but the consumption of alcohol and tobacco can negatively impact your sex drive, according to previous studies and research. So while it’s easier said than done—especially in the case of addiction—try your hardest to cut back on these substances.

      And if you’re always tired when it’s time to wriggle in between the sheets, consider getting more sleep and/or levelling up your exercise routine—or the opposite, working out less. Switching up your schedule might help you find your sexy sweet spot.

      3. Manage your stress and anxiety.

      Stress and anxiety increase cortisol levels, which in turn lower your libido. So to improve your sex drive, try to manage your stress and anxiety levels, says Grover.

      You may even consider indulging in some self-care—both after a stressful day and before engaging in sex. Maybe you take a bubble bath after work to open yourself up and alleviate the stress from the day, says Smith.

      4. Prioritize your mental health.

      If a history of sexual trauma is getting in the way of your ability to access pleasure, consider getting assistance to help you treat that trauma, depression, or anxiety, says Glover.

      You may want to speak to a licensed psychotherapist who specialises in your specific type of trauma—or, better yet, a sex therapist that can walk you through releasing any feelings of shame or embarrassment regarding sex and self-pleasure.

      5. Discover your desire style.

      Smith explains that there are two desire types: spontaneous and responsive. Spontaneous desire is what’s typically shown in movies and media; it describes someone who feels a mental or emotional need for sex, first, to which their body quickly responds to thereafter, she says. People with this desire style operate like a “light switch,” Smith explains.

      “Sex is more on the forefront of their minds—they’re probably initiating sex more often because it’s more readily available to them.”

      Those with responsive desire, however, need the physical arousal, first, then the mental and emotional wanting of sex comes after, explains Smith. “This is like the dimmer switch.” These people need to be in sexual experiences for the desire for sex to click in their mind, she adds. They’re not often initiating sex, but when they’re in the thick of it, they’re thinking, “This is great.”

      Arousal—the physiological response to sexual stimuli—often follows desire—the wanting of sex—so it’s important to get acquainted with your desire style in order to figure out what it is that you—and your sexual partner—need to get it on.

      Of course, it’s true that if you don’t want sex, you shouldn’t have it, but this thinking can sometimes be a disservice to those with responsive desire, says Smith. “As long as sex is consensual, you don’t have to want sex to have sex, actually,” she says. For those with responsive desire, it’s quite the opposite as their desire starts from a place of willingness versus wanting.

      6. Figure out your turn-ons and turn-offs.

      You can’t communicate what your sexual needs are with a partner if you, yourself, don’t know your accelerators—turns ons—and brakes—turn offs.

      “And that’s really the only way—through being able to communicate with your partner—that you’re going to learn how to develop good sex or experience a positive, pleasurable sexual experience,” says Smith.

      Smith explains that, in this society, the responsibility to discover your turn-ons and turn-offs is put on partners, when really it’s your own responsibility to figure out what helps you achieve orgasm. One way to figure out what gets you to a big O is through self-pleasure, of course. But yet another way…

      7. Explore erotic content.

      Not only does engaging with X-rated videos and books help you see what might turn you on, but it also assists in getting love on the brain, á la Rihanna. “This is called bibliotherapy, which is just a fancy way of saying using tools like videos or texts to try to get sexual thoughts on the brain,” says Dweck. “The more this is done on a voluntary basis, the more [the desire for sex] will become spontaneous.”

      8. Work on your emotional connection.

      In order to have a strong sexual connection, you first need to develop a strong emotional bond. If you’re feeling uncared for by your S.O., then you’re most likely not going to want to get in between the sheets with them.

      Make sure you’re feeling safe and secure and you can trust your partner and then the rest will follow, says Smith.

      9. Schedule sex.

      Truthfully, when you’re always busy with work schedules, chores and childcare, it can be hard to, uh, get in the mood. One solution: Put “sex” on the Google Calendar.

      For long-term couples, especially, having a convenient, dedicated time to involve yourself in intimacy can help alleviate some of the stress and pressure of keeping the spark alive, says Dweck.

      10. Spend more time on foreplay.

      A huge influence to a low sex drive, especially for long-term couples, is boredom and being stuck in a rut or routine. To get out of that vicious cycle of just “hitting it and quitting it” and re-access pleasure, Grover recommends spending more time getting each other warmed up before heading into the main event.

      You might even consider trying out a new sex move you learned from an erotic video or bringing in sex toys like nipple clamps or a magic wand.

      11. Get rid of expectations.

      Many times folks are so focused on how they “should” be showing up sexually or how their body appears in the heat of the moment that they aren’t present enough to fully enjoy themselves and be in connection with their partner, explains Smith. Sex thus becomes something pressure-inducing, rather than something enjoyable.

      To increase your desire for sex and reach peak pleasure, Smith recommends “slowing down and smelling the roses.” In other words, alleviate the pressure to perform a certain way.

      Think of sex not as something you do, but as a place you go to be together and have a different experience, she says. Once you’re able to put all of that other stuff aside, then you’re truly able to experience the connection that’s available.

      12. Consider a medical intervention.

      If your low sex drive is really causing you distress and you’re discovering that none of these natural remedies are working for you, medical intervention is an option, says Dweck.

      In the end, if you’re not satisfied with where your libido is at right now, just know there’s hope. Through open communication, some self-exploration and self-care and a caring partner, you’re sure to find a frequency—plus, some new sex moves—that will make you both happy and (consensually) handsy.

      This story was written by Naydeline Mejia and was first published on womenshealthmag.com More

    • 113 Shares

      in health and weelbeing

      Everything You Need To Know About Type 1 Diabetes

      by

      Per the Diabetes Atlas, over 40,000 people in South Africa suffer from diabetes. And, according to the Type 1 Diabetes Index, 39 healthy South African lives are lost due to the condition. What’s more, an estimated 100,000 people are undiagnosed, according to the Diabetes Atlas. Here’s what to know about Type 1 diabetes specifically.

      What Is Type 1 Diabetes?

      Type 1 diabetes is a chronic autoimmune condition in which the pancreas produces little to no insulin. It is provoked by an autoimmune reaction, in which the body attacks the cells in the pancreas that produce insulin. Without insulin, glucose builds up in the bloodstream and cannot enter cells to produce energy, leading to elevated blood glucose levels and a range of symptoms and potential complications.

      This process may unfold for months or years before symptoms appear. While some individuals with type 1 diabetes have a genetic predisposition to the condition, others do not, and researchers are still working to pinpoint potential environmental factors—like viruses or other stressors—that may trigger the autoimmune attack. Diet and lifestyle habits do not cause type 1 diabetes.

      Type 1 diabetes has historically been referred to as “juvenile” or “insulin-dependent” diabetes. But Dr Joel Zonzsein, director of the Diabetes Center at the University Hospital of the Albert Einstein College of Medicine, notes that although the condition is “mostly diagnosed in children and young adults, it can develop at any age and should be taken seriously as a possibility in adults—referred to in such cases as ‘latent autoimmune diabetes of the adult’ (LADA).”

      What Are The Causes Of Type 1 Diabetes?

      Type 1 diabetes is caused by an autoimmune reaction. Having a parent or sibling with the disease may increase your risk for developing type 1 diabetes. Environmental factors may also play a role in triggering the autoimmune reaction, but researchers are still working to better understand this possible pattern.

      What Are The Symptoms Of Type 1 Diabetes?

      Type 1 diabetes symptoms may occur suddenly, often in adolescence or early adulthood and can include:

      Talk to your healthcare provider if you notice any of the above symptoms in yourself or your child. In some cases, the first noticeable symptoms of type 1 diabetes may be signs of a life-threatening state called diabetic ketoacidosis (DKA). Symptoms of DKA include:

      If you or your child have symptoms of DKA, contact your doctor or go to the nearest emergency room immediately.

      How Is It Diagnosed?

      Diagnosing type 1 diabetes requires only a few simple tests. Doctors most often use a random plasma glucose (RPG) test, which measures blood glucose at a single point in time, to diagnose. A random blood-glucose test higher than 200 mg/dL suggests a diabetes diagnosis, regardless of when you last ate a meal or snack. Often, a healthcare provider will use an A1C blood test, which provides an average of blood glucose levels over a period of three months, to determine the duration of a patient’s high blood glucose.

      While these tests can determine whether you have diabetes, they cannot differentiate between type 1 and type 2 diabetes. Treatment plans differ significantly between the two conditions, so it is crucial to have a correct diagnosis.

      To determine if you have type 1, a doctor will test the blood for specific auto-antibodies that are a common marker of the autoimmune reaction that causes the condition. They may also test your urine for ketones, which are produced when the body burns fat for energy instead of glucose and indicate type 1 diabetes if present.

      How Is Type 1 Diabetes Treated?

      While treatment options have significantly advanced in the past few decades, there is no cure for type 1 diabetes. So living with it—and preventing later complications—requires close blood-glucose management, via a blood-glucose meter or a continuous glucose monitor.

      Type 1 diabetes is primarily managed via insulin therapy. Different types of insulin work at different speeds and last different lengths of time. You may need to use more than one type. Insulin can be taken in several different forms to best suit personal preferences and lifestyles:

      Syringes and pens: These are injected multiple times daily and often involve a combination of short- and long-acting insulin types. Different brands vary slightly in their effective onset, peak time and duration.

      Insulin pumps: Pumps are small devices that deliver a continuous supply of long-acting insulin throughout the day via a small tube inserted under the skin, mimicking a healthy pancreas. They can also be programmed by the user to release short-acting insulin during mealtimes.

      Artificial pancreas (AP) systems: These systems combine the functions of an insulin pump with a continuous glucose monitor to adjust insulin delivery based on glucose fluctuations. By responding to real-time glucose readings, AP systems can regulate blood sugar more effectively than traditional manual methods. As the name indicates, this form of closed-loop management most effectively imitates a healthy pancreas—but does require the use of two devices at all times.

      Inhaled insulin: Quick-acting inhaled insulin is one of the newer forms of FDA-approved treatment for type 1 diabetes management. It is used in combination with long-acting insulin (either via injection or pump) and inhaled shortly before meal times. However, according to Diabetes South Africa, this treatment is not yet available here.

      Living With The Condition

      Living a healthy life with type 1 diabetes also involves lifestyle adjustments, including:

      Regular blood-glucose monitoring: Checking blood-glucose levels throughout the day is essential to managing the condition and preventing future complications that can result from prolonged high blood sugar.

      Carbohydrate counting: In order to maintain stable blood-sugar levels, it’s often important to match your insulin dosage to your carbohydrate intake. An endocrinologist can help you determine your individual insulin-to-carb ratio and dose accordingly for each meal and snack. Managing this condition does not require you to give up your favourite foods—so long as you know how to dose for them!

      Movement: Regular exercise can help to regulate blood sugar levels and improve long-term health.

      Regular checkups: People living with type 1 diabetes should regularly meet with a team of medical specialists, including an endocrinologist, optometrist and in some cases a dietitian, to help monitor their blood-glucose management and prevent future complications.

      Complications Of Type 1 Diabetes

      Image by WomensHealthMag.com

      Although this is a chronic and lifelong condition, many people live long and healthy lives with it, with few or no associated complications. “Keeping blood sugar levels under control is the most important thing that people with type 1 diabetes can do to prevent complications,” Dr Zonszein says. He also emphasises the importance of regular check-ups and developing a good management plan with a team of medical specialists.

      Poorly managed type 1 diabetes—namely, continuous high blood sugar, or hyperglycemia—can damage several areas of the body. Complications can include:

      Nerve damage: Prolonged high blood glucose levels can cause nerve damage. This leads to diabetic neuropathy, which most often affects the hands and feet.

      Eye problems: Elevated or uncontrolled blood glucose levels can also cause diabetes-related retinopathy. This can lead to vision loss, blindness, macular oedema and glaucoma.

      Kidney damage: High levels of glucose in the blood can damage the blood vessels and filters in the kidneys (nephropathy).

      Foot issues: High blood glucose levels can reduce the blood supply to the feet, resulting in reduced sensation. This can increase the risk of wounds, cuts, infections and non-healing sores.

      Complications related to the heart and blood vessels: Extended high blood glucose levels can damage the blood vessels and nerves. It can increase your risk of heart attack, stroke and high blood pressure.

      Gum disease: Excess glucose in the blood can move into the saliva, causing germs and plaque. These increase the risk of tooth decay and gum disease.

      How To Prevent It

      Unfortunately, there is no way to prevent type 1 diabetes. Because it can be passed down genetically, your family can be preemptively tested for auto-antibodies. Their presence in the blood—even in the absence of symptoms—can help catch the early onset of the condition.

      This story was written by Zoë Brown and was first published on WomensHealthMag.com More

    • 125 Shares

      in health and weelbeing

      Enjoy Your Downtime (Without Feeling Guilty) In 3 Easy Steps

      by

      If you’re one of those people who leave the office only to grind away when you arrive home, postponing even the simple act of eating — we’re talking to you! We all have permission to relax and do absolutely nothing from time to time, a concept the Italians refer to as il dolce far niente.

      READ MORE: Here’s Why Burnout Among Women Is A Bigger Issue Than You’d Think

      On a serious note though, believing that taking time out will only leave you more anxious and is therefore a waste of time was linked to less happiness and more depression, anxiety and stress, per a study in the Journal of Experimental Social Psychology. Our constant focus on achieving more and more, without ever pausing to smell the roses is actually counterproductive, says Johannesburg clinical psychologist Sandra Papoutsis. “It actually keeps us on a never-ending treadmill of expectations that prevents us from experiencing the present moment,” says Papoutsis.

      READ MORE: Author Rešoketšwe Manenzhe On Pursuing Simplicity For Better Mental Clarity

      Unwinding seems like too much? Remember that not everything needs to have a goal, a bit of a difficult mindset to adopt if you’re a recovering workaholic. You can start by unplugging from email and social media in favour of spending time with those you love, especially when nothing’s (urgent) on the agenda. Or schedule solo time to catch up on reading, TV or organising your closet.

      3 Steps To Help You Enjoy Your Downtime According To An Expert

      Clinical psychologist Sandra Papoutsis recommends following these simple steps

      1. Switch Off

      “Give yourself permission to turn off! It’s pointless taking time out if you allow your thoughts to leave you feeling guilty. Remember that you’re in charge of your thoughts and only you can turn them off.”

      How To: Repeat self-affirming mantras, focus on what you can do now (not the future), take deep breaths, inhale a calming essential oil such as chamomile, clary sage or lavender.

      READ MORE: The Thing About Self-Care Is…

      2. Embrace Your Senses

      “Mindfully bring yourself into the moment; what can you hear, see, smell, taste and feel? This practice will distract you from those intrusive thoughts that drain your energy.”

      How To: Get into the habit of engaging with various scents (freshly brewed coffee, fragrances, flowers etc), savour the flavours of food and drinks, go in for those long affirming hugs or treat yourself to a massage.

      3. Recharge Mindfully

      “Choose activities that fulfil you and feed your senses; indulging the senses facilitates recharge. In essence, dedicate more time to being in the moment!”

      How To: Sit in nature, take a scented bath, listen to music, or analyse the lyrics to your favourite song. More

    • 100 Shares

      in health and weelbeing

      12 Books To Help You Survive Year-End Fatigue

      by

      Aaaaahhh, the much-dreaded year-end fatigue is finally here! And don’t worry, you’re not alone. Along with other self-care practises, may we suggest burying your head in a book that will boost your motivation and pep up your energy levels.

      You’re probably thinking: “Why would I want to read when all I want is to pass out at this time of the year?” Well, research has proven (more times than we care to remember) that reading helps slow down the brain, thereby helping us relax physically and mentally. Especially when done at night, reading can help send you off to la-la-land swiftly. FYI: 71 percent of adults who read weekly, and participated in a 2019 survey commissioned by Kindle, reported feeling happier and lighter than those who read seldomly, or not at all.

      Whether you’re emotionally or physically drained — or simply looking for a blow-by-blow guide on how to keep fatigue at bay year after year or to escape your current reality of back-to-back deadlines – the list below has you covered.

      READ MORE: Could Intermittent Resting Be The Key To Your Fatigue?

      1. Your Life Matters: Why and How To Honour Your Existence Through Writing by Norma Young

      Writing is one surefire way to offload those niggly emotions that weigh heavily on us. The lessons embedded in every page of Your Life Matters will have you feeling like a Pulitzer-deserving writer in no time.

      The book, curated for journalling enthusiasts and authors-in-the-making, makes a solid case for writing as a necessary exercise for overall wellbeing. Young touts writing as a tool that can be used to stay sharp or record and review emotions. It also offers guidelines on how to navigate the writing process.

      2. I’m So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy and Reclaim Your Life by Dr Amy Shah

      The secret to nipping burnout in the butt, says Dr Shah, lies in utilising the very complex energy trifecta — “the interconnected relationship between your gut, immune system and hormones.”

      Merging the latest scientific insights with her medical experience, she advocates for (a) Changing what you eat (b) Changing when you eat and (c) Discovering the why behind your stress. Be prepared to feel like a whole new person, promises Dr Shah.

      READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      3. Have A Little Faith by Mitch Albom

      A compilation of stories about faith, religion and the power of belief that tracks two real-life characters – an elderly Rabbi from Albom’s childhood and a reverend from a Detroit neighbourhood. Through conversations and interviews with both men, Albom discovers how their religious beliefs differ yet remain similar in many ways.

      He also learns how their faith influences their lives and how it affects those around them. The book explores what it means to have faith in a world that often appears to lack it. Ultimately, Albom finds that faith is not an abstract concept, but a powerful force that can bring light to the darkest of days.

      4. Before The Coffee Gets Cold by Toshikazu Kawaguchi

      Set in Tokyo, Japan café, this is a magical that explores the interconnectedness of lives (COVID-19 taught us this already!) and the choices we make. The novel explores themes such as regret, love and the importance of making the most of every moment through the experiences of four characters.

      Each character’s journey is intertwined with the others’ as they learn to let go of their regrets and embrace a life of hope and gratitude. The storyline ultimately reveals that although life can be fleeting, joy can still be found in the little moments that make up our lives.

      READ MORE: 11 Ways To Beat Year-End Fatigue

      5. The Art of Rest: How to Find Respite in the Modern World by Claudia Hammond

      The world is packed to the brim with stress and over-stimulation – that much we know! And often times when sh*t hits the fan, rest becomes the last thing on our minds. In these pages, expect to find different ways to improve your relaxation practices — from the types of holidays to go on, the under-utilised power of play, how to create restful environments wherever you are as well as how to be mindful of rest and more.

      The book also explores the science of rest and the different rest strategies we can enlist to recover from stress. Ready to be productive?

      6. Everyday Self-Care: The Little Book That Helps You Take Care of You by CICO Books

      Self-explanatory, expect to find various simple and creative ways to help take care of your mind, body and soul when life gets busy (which is always, it seems!).

      Very NB: This little book of self-care doesn’t promise results but preaches implementing small changes that will gradually improve your energy levels and quality of life leading you to sleep better, eat healthier, relax more, stop your overthinking in its tracks, declutter your mind and make progress in achieving the ever-elusive ‘balance’.

      READ MORE: Your November 2023 Sex Horoscope Is Here And Scorpio Season Is Bringing The Heat

      7. The Little Book of Happiness For When Life Gets Tough

      From incessant cellphone notifications that demand our attention to news cycles that deliver negative news around the clock, distractions and negative feelings are always lingering about and doing a number on our emotions.

      The Little Book of Happiness is a compilation of wise words from some of the world’s renowned personalities – from ancient philosophers and celebrated writers to modern-day figures. Expect to have your thinking patterns transformed, your mood boosted and to work at your inner joy.

      8. The Joy of Small Things by Hannah Jane Parkinson

      Uplifting in all the right places and an absolute joy to read, The Joy of Small Things is a reminder to take time out to appreciate the small things in life that can bring you contentment (Yep, you’ve heard that one before!).

      Parkinson encourages readers to take the time to appreciate the small things, such as the beauty of nature, a good cup of tea or a funny moment with a friend, sharing how such moments can act as a momentary escape from the struggles and anxieties of life. 

      READ MORE: Um, A Scary 50% Of SA Women Are Iron Deficient

      9. The Things You Can Only See When You Slow Down by Haemin Sunim

      The Things You Can Only See When You Slow Down stresses the importance of living mindfully and in the present, explaining in great detail how slowing down helps us observe the beauty of life and to be aware of our own thoughts and emotions.

      It also offers practical nuggets on how to practice mindful living (think: meditation, self-compassion and gratitude). Some of the themes explored include topics such as dealing with stress, overcoming depression and cultivating meaningful relationships. 

      10. The Sun Will Rise and So Will We by Jennae Cecelia

      Using vivid imagery and carefully selected words, this poetry anthology illustrates the power of resilience and hope, encouraging readers to never give up, no matter how tough the going gets.

      Now, show us anything better than beautiful words to remind you that life is beautiful and that life means well!

      READ MORE: Radio Personality Gugu Mfuphi On The Lessons Learnt During Her Kilimanjaro Summit — And More

      11. The Seat of the Soul by Gary Zukav

      In this moving account of how humans sign a spiritual bond the minute they land on earth, the author takes readers on a journey that nudges readers in the direction of evolving from understanding power as the ability to manipulate into acknowledging power as the alignment of the personality with the soul, also known as authentic power. Expect to walk away with a better understanding of how human interactions are formed at a far deeper level.

      12. A Therapeutic Journey: Lessons From The School of Life by Alain De Botton

      The importance of understanding your emotions, taking responsibility for your own well-being, practising self-care, the need for compassion, the power of forgiveness and the need for self-reflection are all themes covered by this book that will leave you self-aware and better equipped to deal with life’s never-ending challenges.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

    • 125 Shares

      in health and weelbeing

      11 Ways To Get More Energy When You’re Feeling Tired

      by

      We can all agree that it has been a loooong year! The best way to get through this time of the year, with decent energy levels, is to get enough sleep at night.

      Honestly: “Nothing replaces sleep to give you energy,” says Dr Alison Kole, director of sleep services at Summit Medical Group. “Most people require seven to nine hours of sleep per night to feel their best.”

      Still, that’s not always entirely possible (just one more episode of Manifest and a few minutes on TikTok can’t hurt, right?). But the good news is there are some quick energy-boosting tips you can try that work pretty well in the moment. Here’s how to get more energy, like, right now.

      1. Follow this super-specific hydration formula

      Admit it: You don’t drink as much water as you could – and dehydration is one of the main reasons why energy levels bottom out.

      “Most of us walk around in a state of dehydration on a daily basis and when your body is dehydrated it can make you feel tired and sluggish,” says registered dietician and nutritionist Dr Allison Childress.

      Fortunately, Dr Childress also says that pretty much any kind of beverage (except alcohol) counts toward your daily intake, so if you’re not a huge fan of plain water, mix it up with juice, tea, or even broth from soup.

      Not sure how much you need? Dr Kole says it depends largely on your body size and recommends multiplying your weight by 20 grams to calculate what your daily goal should be.

      2. Choose coffee over energy drinks

      Yes, a quick jolt of liquid caffeine can definitely perk you up – but here’s the thing, not all caffeine is created equal.

      “Stay away from energy drinks…they may give you a temporary boost, but these are stimulants and can set you up for a crash later on,” says Dr Childress, adding that energy drinks often contain caffeine as well as a mix of other stimulants like guarana and yerba mate.

      She says that 240 to 350 mils of coffee is a much better choice when you need some liquid energy (i.e., no crash). Just be mindful of the timing. Dr Kole warns that having caffeine too late in the day (say, after 4 pm) can interfere with sleep – and possibly force you to need even more caffeine the next day.

      READ MORE: How To Brew Coffee At Home: Plus, The Coffee Makers You Need RN!

      3. Snack on both carbs and protein

      Your body’s energy comes from the calories you consume, says Dr Childress, so if you’re feeling sluggish you might need to fuel up. But don’t head to the vending machine; there’s a simple formula for noshing on a perfectly energising (and healthy) snack.

      “Choose a carb and a protein for maximum punch,” she explains – the carbs will provide your body with fuel, while protein will help you stay fuller (and more satisfied) longer. “Try an apple with a piece of string cheese, a cracker with nut butter, or half of a protein bar,” says Dr Childress.

      4. Do a few laps at the office (or just get up for some water)

      If you find yourself nodding off at your desk, there’s a simple solution: Take a walk – it’s an automatic source of energy that boosts your circulation and keeps your muscles active, says Dr Kole.

      And before you complain that there’s no place to walk outside your office building, know that fresh air is not mandatory for this tip to work. Take regular trips to the water cooler, log some laps around the open-plan cubicles, or walk up and down the stairs a few times. Dr Childress suggests setting an alarm on your phone to remind yourself to get up from your desk every hour and move.

      “Do it regularly to keep fatigue at bay and keep your mind focused — a move break is just as good for your mind as it is for your body,” she explains.

      5. As soon as you wake up, make a plan to crush the day

      You know that feeling when you wake up and have so much to do that you kind of just want to go back to bed? This tip can help with that “I’m so overwhelmed” feeling.

      Dr Kole suggests starting every day with a positive thought or goal (like, “I’m going to spend 20 minutes mentally rehearsing for my presentation over coffee today”). This will help you manage your attitude toward the day’s activities – and conserve some of your precious energy, because freaking out about everything is super draining. “Personally, I try to focus on one thing I’m thankful for,” she says, “which creates a positive mindset moving forward.”

      READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      6. Take a whiff of something refreshing

      Whether you work in an office or at home, the air around you can get…stale – which definitely doesn’t bode well for staying alert.

      Perk up by diffusing essential oils (they’ll spice up your environment and boost your energy levels). Dr Childress says that eucalyptus and citrus oils can refresh a tired body and mind and that if simply smelling some zesty lemon doesn’t quite do the trick, you can also try putting a drop on some pressure points (like the insides of your wrists) for an extra kick. Just make sure to read the directions; some essential oils can irritate the skin.

      7. Go outside on your lunch break

      Sunny days aren’t just good for your mood — they can also be good for your mental and physical health.

      “The sun can be very invigorating [and it can also] stimulate vitamin D production, which has been shown to enhance mood,” says Dr Childress. Everyone needs vitamin D for bone health, but many don’t get enough of it from food—enter, supplements and good old-fashioned sunshine.

      FYI: a little bit of sunscreen-free sun exposure is okay, but make sure you don’t go overboard. You don’t need to tan or burn your skin in order to soak up those vitamin-rich rays; you only need about 10-15 minutes of exposure.

      8. Keep your curtains open and wake up by daylight.

      If you need one more reason to consider the sun your friend, pay attention: opening up your curtains and letting daylight into your bedroom as soon as you wake up in the morning can set you on an energised course for the whole day.

      Kole says that exposing yourself to bright light first thing in the a.m. helps regulate your internal sleep-wake body clock and may even improve your mood, especially if you suffer from seasonal affective disorder (SAD).

      READ MORE: 9 Mineral Sunscreens That Won’t Damage Your Skin – Or The Environment

      9. Go ahead, take a (power) nap.

      If you have a full-time job (or children), taking a nice, long restorative nap when you’re feeling sleepy is probably out of the question. But there’s good news: you don’t need a long nap to reap the benefits of some afternoon shut-eye.

      Pro tip: The ideal length for a power nap is about 20 minutes.

      “Longer naps tend to leave people sleepier, in part because the further you go into a sleep cycle the more likely you are to hit deep sleep and waking up during that stage often causes people to feel groggier.” Basically, consider this permission to take a quick midday snooze.

      10. Try to sweat a little bit before breakfast

      In addition to making you feel super-productive before even starting your day, working out in the morning can boost your energy, as well as control anxiety and reduce stress – two major energy-suckers, says Dr Kole.

      But there’s one other reason to make going for a daily run the first thing on your daily to-do list: According to Dr Kole, a morning workout sets a positive and energised tone for the rest of your day, while working out in the late afternoon or evening is more likely to interfere with your ability to fall asleep at night, she adds.

      READ MORE: 5 Morning Routines That Actually Work, According To Science

      11. Free up brain power by actually writing things down

      If I were to peek into your brain right now, I’d likely see a miles-long list of appointments, schedule changes and other things you definitely cannot forget about – and that’s a recipe for crushing fatigue, says Dr Kole.

      You actually expend a lot of energy trying to mentally keep track of everything you need to do, so Dr Kole recommends sitting down to actually get some of that stuff done – or at least organising yourself better by writing down all of those things. She says resolving these distracting loose ends can free up tons of brain power and make you feel more prepared to tackle the next thing on your list, whatever it is.

      This article written by Sarah Bradley was originally published on www.womenshealthmag.com  More

    • 63 Shares

      in health and weelbeing

      The Thing About Self-Care Is…

      by

      Self-care – most crave it; most want its much-discussed benefits yet in between the demands of everyday life, we find ourselves often striking it off our to-do lists.

      As aptly put by Betterup.com, “…self-care practices are intentional steps to take care of yourself. Self-care practices put deposits into your wellness ‘bank account’. Consistent deposits give you more internal resources to draw upon during stressful times.”

      Countless research has been published on how practising regular self-care leaves us energetic and emotionally sound, with some room to extend a helping hand to others. As the New Age hashtag goes, #SelfishIsTheNewSelfLove. Being busy should not stand in the way of you indulging in one or two self-care routines daily. Remember: There aren’t enough hours in a day as it is, and you may never have free “me-time” waiting for you to claim it.

      Below, three women share heartwarming anecdotes of how they learnt (the hard way) that pouring from an empty cup wasn’t sustainable — and that if anything, it leads to physical and mental exhaustion. 

      READ MORE: 21 Best Self-Care Gifts For Her That Go Way Beyond Face Masks

      Lally Dladla

      “It took a hysterectomy for me to realise that I was kind, giving and generous to everyone but myself!”

      In 2020 I started having dizzy spells, heavy monthly periods and recurring nosebleeds but paid them no heed. Over and above the pandemic-induced anxiety, I didn’t need the additional stress of a body desperately crying out for attention. A visit to my gynae in 2021 revealed that I had a rare condition that required an urgent hysterectomy. Postponing indefinitely would lead to my health being compromised. One thing anyone who knows me will vouch for is that I live for my sons, my miracle babies.

      Leading up to the op, I’d quell my anxiety by reminding myself that postponing wouldn’t only cut my life short, but also rob my sons of the opportunity to grow old with me. So, I forged ahead – fear in tow. Exhausted and drowning in my thoughts one morning post-op, it suddenly dawned on me that I either didn’t love myself or had no idea what self-love looked like. In hindsight, being diagnosed with anaemia, low blood pressure, the hysterectomy and getting Covid – all in one year – were a wake-up call. I started wondering what treating myself kindly, healthwise, would look like.

      A good place to start, I decided, would be to implement the lifestyle changes I’d been long meaning to make. I now follow a vegetarian diet, I’ve parted ways with booze and take long walks in the morning – I can’t run yet due to the hysterectomy. These changes, though small, have done wonders for my energy levels. I consider them a secret pact between my body and soul. Now six months into my Put-Lally-First journey, self-love is constantly reminding the nurturer in me to take a chill pill because I’m prioritising myself.

      READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

      Matata Diamonde

      “Scheduling play time has been really big for me; it makes me feel like I’m prioritising myself.”

      I come from a family that has always been big on self-development. My mother, a Fourth Way healer (a behavioural and spiritual type of well-being practice) introduced me to alternative forms of healing quite early on. Growing up in India, I did a lot of meditation and started transactional analysis at a young age. I vividly remember being ill as a child and starting to practice Reiki (an energy-correcting practice that promotes relaxation and reduces stress and anxiety through gentle touch) because meds were just not helping my condition.

      I also struggled a bit as a child so, I was in therapy by age 14. It was around this same age that I started attracting friends who needed the kind of support that was way beyond what my teenage brain could offer. And I stuck around because I’d made their well-being my responsibility. I’d assigned myself, though totally unintentionally, the role of “rescuer” in my relationships.

      As a result, being taken advantage of became a recurring theme in my life as I got older, one that started popping up in work, romantic and familial relationships. After my father’s passing, I spent a big part of my inheritance in a romantic relationship where I was treated really badly. I still feel a lot of shame for being in the situation, but this incident was the big wake-up call that made me closely examine my “rescuer” default. I’d started noticing that I had a lot of pent-up anger, resentment and that I almost didn’t wish people well in those situations where I felt taken advantage of. These new traits were totally out of character for me.

      Time and lots of reflection have taught me that I kept attracting situations where I felt “used and depleted” because, at my core, I wanted to be needed, validated and not feel abandoned. With a few adjustments to my beliefs, I’m slowly realising that I’m resourceful enough to meet these needs myself. For instance, my morning routine is sacred. I now give myself an hour of consistent quiet time. When I don’t, I find that everything gets heightened – I become cranky, my workload feels unmanageable and my interactions with people aren’t as fulfilling. At some point, I tried out pole dancing and signed up with a vocal coach. Seeking out new ways to better understand myself has been revolutionary on my self-care journey.

      READ MORE: Struggle Sleeping? Here’s How To Create A Bedtime Routine, Per Experts

      Marjorie Arnold

      “During the worst phase of my adult life, veganism served as my life raft. It made me realise that I was worthy of life despite a niggly voice whispering, ‘Your body failed you from a very young age.’” 

      I was raised by a single mother, in a small town. My mother was a teacher and our home a hive of activity. We always had learners come in and out of our house for all sorts of help. And I quickly internalised that being in service to others determined one’s worth. My, was I wrong! It was only later that I discovered that self-love was not a frivolous marketing concept aimed at persuading consumers to keep buying more stuff. When my mom was diagnosed with stage 4 breast and lymph cancer in 2010, she came to stay with me at the height of my freelance career in publishing, advertising and reality TV. I had just resigned from a toxic permanent job in magazines.

      In between full-time caregiving, I worked Monday right through to Sunday. It never occurred to me that my own well-being mattered, despite my slew of past and present chronic health issues. I had Perthes Disease as a child and was wheelchair-bound; I was always undergoing one op or another. I’ve had a limp, chronic body pain and anxiety disorder all my life. When my mother survived chemo and her cancer, I thought I’d have a moment to catch my breath. I’d been operating in survival mode for so long that trying to return to the groove of just living was impossible. However, losing myself in caregiving and my freelance gigs turned out to be my lifeline. Had I not, I wouldn’t have noticed the urgency of the lifestyle changes I owed myself. Going vegan was what ultimately flung open the doors of self-worth for me.

      As a nurturer and giver, traits I inherited from my mother, redirecting my compassion to learning about cruelty to animals and really caring for the environment made me feel good. My journey to better self-care (and it has been loooong!) has taught me that, sometimes, prioritising myself will come in the form of taking a step back – even if it means regressing. I’m grateful for the many bold steps that I took along the way because I’m currently in a career that aligns perfectly with my values and personality. I’ve also learnt that I can’t help others before helping myself (basic, I know!) During this journey, I also allowed myself to cry more, something I have come to understand is an essential part of healing.

      READ MORE: 18 Mental Health Books For Anxiety, People-Pleasing And More

      Easy Daily Self-Care Practises To Adopt

      Practise guided meditation

      Do some breathwork throughout the day

      Dress up (please do, even with nowhere to go)

      Incorporate one fun activity on your to-do list

      Declutter your space (even if it’s just one room per day)

      Read a book

      Eat a balanced diet

      Give yourself a break in between meetings (where you don’t feel guilty about doing absolutely nothing. Stare into space if you must!)

      Keep a gratitude journal

      Take a walk

      Listen to music that uplifts you

      Exercise regularly

      Take a social media break

      Plan a holiday (even though you can’t afford one at the moment)

      Do at least one thing that contributes to a bigger goal

      Treat yourself to an at-home spa day

      Work from a new spot or coffee shop

      Do a random act of kindness

      Switch off your phone an hour or two before bedtime

      Sleep earlier More