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      DJ And Fitness Trainer Miss Bee On Crafting A New Life After Surviving Cancer

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      Botle Kayamba, popularly known as Miss Bee, is proof that the Covid-19 lockdown bore fruit for some. Growing up, Miss Bee was surrounded by music – mom always led the praise and worship team at church and her brother was a DJ – she enrolled for an online DJing course in 2021. Yep, only three years ago. Upon graduating, she continued sharpening her mixing skills at home, then slowly started putting her hand up for playing at gigs and radio stations. This past December, Miss Bee headlined her first international gig, the Lovers of House Festival in Groningen, northern Netherlands. Spotting a lesson here? Nothing is impossible to a willing mind.

      Going For Gold

      “During lockdown when fitness training wasn’t as big a priority for most, I started thinking of ways to expand my career. And I couldn’t shake off my love for music and decided to jump into DJing.”

      And given her current struggle with local promoters always wanting to negotiate her fee down and her past health struggles, she certainly doesn’t take her milestones for granted – and these include winning the Queen of the Beat competition that was hosted by the City of Johannesburg and the Department of Arts and Culture and a resident Dj on 5Fm’s The Roger Goode Show.

      READ MORE: How Dyslexia Led Me To A Thriving Career In Art

      Fighting The Odds

      Miss Bee was diagnosed with type 3 Ameloblastoma in her early twenties, a rare cancer that had affected her right lower jaw.

      “Mine was a severe case – my right ear was always painful, I lost eyesight on the left, my hearing on the left ear also suffered and my jaw was abnormally swollen,” she shares, adding that she practically lived in hospitals between 2004 and 2006. Over time, her face became so deformed that she had to undergo three surgeries. The last and major op was a mandibulectomy, a surgical procedure where a small or huge chunk of one’s lower jaw bone is removed. “In my case, my left lower jaw was removed and replaced with a plate which helped give my face its shape again,” she explains. 

      During one of Botle’s hospital stays, her bed happened to be next to a window that overlooked a quiet road with a set of traffic lights nearby. “I’d keep busy by watching the traffic lights change from green to orange and red, while quietly interrogating God about when the pain and hospital stays would end,” she reflects. Her mental health had taken quite a knock too. “My tertiary studies had been interrupted, I felt stuck and wondered if I’d ever catch up to my peers,” she recalls.

      READ MORE: Author Janine Jellars Shares Her Simple Wellness Routine

      And Then There Was Light

      Coincidentally, around the time when these negative thoughts plagued Miss Bee’s thoughts, her mother and a group of church ladies came to pray for her. Before doing so, they read a Bible scripture from Isaiah 60: 22 which reads: ‘When the time is right, I, the Lord, will make it happen.’ 

      Since 2006 Miss Bee’s recovery journey has been peppered with many magical moments. Chief among them was the birth of her son Thabiso in 2009. “I really feel like God more than made up for all the years I was in hospital. In a lot of ways, I feel like Isaiah 60: 22 brought me back to life by restoring my hope,” she concludes, adding she is proof that whatever’s meant for you will always make its way to you – no matter how long it takes. 

      While recovering, Botle had to learn how to do a lot of basic things such as chewing, after a long period of eating through a straw. Graduating with a sports management qualification became one of her saving grace, she says. “Working out became my therapy. Whether running or dancing, I felt so alive. When I started working at Virgin Active as a trainer, the positive feedback I’d get after my classes also lifted my spirit. I’d almost lost my life, yet here I was inspiring others to take care of themselves.” Looking back at the things she’s achieved since her recovery, Botle is convinced that she wasn’t as ready as she is now.

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

      Biggest Career Highlight

      “As a fitness trainer, it had always been my wish to be on the Women’s Health Fit Night Out stage. I came so close to this wish in 2017 when I made the top five in the WH Fit Star competition –  a great feat even though I didn’t win. My wish finally came true in 2023 when I played to a crowd of more than 2,000 women at Fit Night Out.”

      Best Lesson To Date

      “There’s more to life than sulking and self-pity. Having fought so hard for this second chance, I can safely say that challenges are purely there to shape us.”

      Four Things I Can’t Live Without

      God, family, my son and my phone. 

      Favourite Get-Up-And-Dance Track

      “Premier Gaou by Magic System. It takes me back to my happy childhood days and reminds me of how far I have come.”

      Lesser Known Fact About Me

      “I have a twin sister.” More

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      10 Things That Happen To Your Body During Dry January

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      With the booming production of nonalcoholic wine, beer and gin, a generation of ‘sober-curious’ teetotal trailblazers and research showing that even small amounts of alcohol can have health consequences, Dry January is more popular than ever.

      So if this year’s merriment has left you feeling more rough than refreshed, then perhaps it’s time you, too, try Dry January? After all, research has shown that people who take a month off drinking will keep their newfound habits going in some form. In fact, one study found that people who took part in Dry January were still drinking less in August.

      What are the benefits of Dry January?

      But what are the benefits of swerving the sauce for a full 31 days? And how should you structure your month, so that it works for you?

      We’ll get to that. But, first off, we’ve tapped up the experts – GP Richard Spence and personal trainer Matt Kendrick – for their crib sheet on how ‘livin’ la vida’ sober affects your body, week by week.

      Dry January: Week One benefits

      1. Your sleep might change

      While alcohol might help some people get to sleep, for most, it reduces how long they sleep for, as well as sleep quality, thus having a negative effect on energy levels. The reason is that if you drink before you go to sleep your body experiences ‘micro-awakenings’ during the night.

      You won’t realise they’re happening, but they do affect your deep sleep. However, while poor for your pillow time, you’re used to them. You need to get used to sleeping sober without these.

      If you drank more days than not in December for the first week, you may notice that your sleeping pattern changes slightly or you struggle with insomnia, so you may be tired, but the quality of sleep you get is set to improve.

      2. Your fitness levels should go up

      Alcohol is a diuretic – meaning that your kidneys produce more urine –which can lead to dehydration. Think about your skin after a night getting sozzled: dry, dull and lifeless? Point proved.

      If you keep on drinking lots of water when you exercise, without alcohol in your system your hydration levels will be far easier to maintain – resulting in improved blood flow which is essential for circulating nutrients and oxygen to your muscles.

      Dry January: Weeks two to three benefits

      By this point, you should be starting to feel the bigger positives of passing on the prosecco. With no alcohol in your system for a fortnight, you may notice that your motivation levels are higher due to your new-found willpower, and you may even have started to lose a bit of weight.

      3. You’ll experience increased deep sleep

      ‘When you drink alcohol before bed you may fall into deep sleep quicker,’ confirms Drink Aware. ‘This is why some people find drinking alcohol helps them drop off to sleep. But as the night goes on you spend less time in this deep sleep and more time than usual in the less restful, Rapid Eye Movement (REM) stage of sleep.’

      Alcohol can exacerbate certain sleep conditions, like snoring, and without it, you should be getting a better quality of sleep – making you more energetic and active.

      4. You’ll want to exercise more

      Whether you used to drink more at the weekend or not, with this newfound energy you are now more likely to make the most of your Saturdays and Sundays, swapping a long lie-in for a long walk or gym session.

      5. You should be feeling better, mentally

      The problem is, while a glass of Pinotage or four might give you a sense of relaxation instantly, as you know, the next morning can feel plagued by feelings of anxiety.

      ‘Post-drinking hangovers can be particularly difficult, with the usual headache and nausea being accompanied by feelings of depression and/or anxiety,’ according to the charity Alcohol Change.

      ‘Overuse of alcohol can contribute to the worsening of symptoms of many mental health problems. In particular, it can lead to low mood and anxiety.’ Meaning? That when you dry out, you could well feel less easily shaken, or that your moods are more steady.

      6. Your skin should look healthier

      Drinking alcohol can leave the skin looking tired and puffy, and dryness is a common side effect.

      With no alcohol in your system and a good amount of exercise, by now you should be noticing that any redness or blotchiness has started to fade and that your complexion is clearer and you have healthy, glowing skin.

      The longer-term benefits of giving up booze

      In one month of giving up alcohol, it’s likely that you will have started to feel calmer, tone up, reduce liver fat, reduce cholesterol, reduce blood sugar and gain a clearer complexion – all in a relatively short space of time.

      7. Your liver should be happy

      Although the liver has great regenerative powers, this is not limitless. It will be very grateful for the downtime. As Dr Spence states: ‘As a GP it is always obvious to me if someone has stopped drinking.’

      Furthermore, a study discovered that individuals who stopped drinking alcohol reduced their liver fat fell on average by 15 % and by almost 20% in some individuals. This is good news for helping to future-proof your body against liver damage.

      8. Your focus will increase

      With your sleep cycle back in balance, your body’s ability to store glycogen will improve and this crucial energy source will provide you with greater endurance, and make you feel more alert.

      9. You’ll find it easier to hit your goals

      Now that alcohol’s a distant memory, your improved training regime will be in full swing, and it should be much easier than before to keep on track with any fitness goals that you have set.

      Also, you can expect big improvements in both metabolism and muscle recovery, as your endurance and body’s ability to convert carbohydrates to usable energy improves.

      10. Your skin might glow

      After an alcohol-free month, your body is able to absorb more vitamin A, increasing cell turnover and leaving your skin looking considerably healthier and younger. You will also see a returned brightness to your eyes.

      3 steps to making Dry January work for you

      1. If you’re trying to be healthy, don’t choose fizzy drinks

      Not sure what to choose as your evening tipple, now that wine is off the menu? Don’t fall into the trap of opting for a fizzy drink.

      ‘It might seem like a ‘healthier’ option to opt for a fizzy drink or fruit juice as an alternative to alcohol, but many of these can be surprisingly high in sugars,’ says nutritionist Vicky Pennington.

      What to do, instead

      ‘A better solution to avoid drinks high in sugar would be to spice up sparkling water with a squeeze of fresh lime or other alternatives such as mint or fresh strawberries. If you are opting for a fruit juice then ensure you limit this to just 150ml a day.’

      READ MORE: These 13 Simple Mocktails Are So Good, You’ll Make Them Long After Dry January

      2. Don’t let yourself feel out of the loop

      If none of your friends or family are doing Dry January, you might start feeling a bit left out when you’re the only one who arrives at virtual book club without a crisp dry white in hand.

      Sparkling Non-Alcoholic Pomegranate Flavoured Gin and Tonic Mocktail

      Savanna Non-Alcoholic Cider Bottle

      Babylonstoren BitterLekker

      Seedlip Spice Non-Alcoholic Spirit 700ml

      Norah’s Valley Alcohol-Free Cashmere Rosé

      Lautus De-Alcoholised Savvy White 750 ml

      What to do, instead

      Mix up a tasty alcohol-free drink to take to your distance socialising events – tonic water over ice with a grapefruit garnish or an ice-cold kombucha are both good shouts. If you are pining for the taste of alcohol, there are abundant brilliant alcohol-free drinks out there, now, from gin alternative Seedlip to no-booze beer.

      READ MORE: Make These 4 Low-Calorie Cocktails If You’re Watching Your Weight

      3. Try not to go off the rails, come February

      So you’ve made it through 31 days of sobriety and there’s only one thing for it: a nice cold glass of Sauvignon. But before you head straight for the nearest pub: ‘The problem with things like Dry January is that it can feel a bit all or nothing. By depriving yourself for a whole month you might just end up with you binge drinking when February comes around which can lead to various health problems and make Dry January feel like a bit of a waste of time,’ says Pennington.

      What to do, instead

      ‘If you do enjoy a drink just make sure you enjoy it in moderation. It will be better for you to just drink sensibly throughout the year and have a few dry days each week.’

      How to do Dry January, if you’re worried about people’s reactions

      The thing is, though – how do you tactfully withdraw from social wines and chats if that’s a big chunk of your social life and you don’t want to be tempted by the sight of everyone else sipping?

      If you need some help – post-Christmas, or any time you fancy going sober – then check out this advice.

      Taken from author Annie Grace’s book ‘The Alcohol Experiment’, available now, which advocates for trialling 30 days off of swerving the sauce, for the health, financial and emotional benefits, it digs into navigating the minefield of explaining yourself to your friends.

      1. Don’t preach

      ‘Nobody wants to hear all your research into the dangers of alcohol. They already know most of it, trust me. And at this point, they don’t want to be harassed about it. I became an anti-alcohol evangelist at first, and people pitied my husband for having to put up with me.

      ‘If people ask you about the experiment, give them a brief summary to answer their questions. Staying low-key will do more good than making them feel like you’re judging them. If they want to make a change with their own drinking, they’re already judging themselves.’

      2. Be a positive example

      ‘Show your friends that you can have just as much fun without drinking (and without talking about it all the time). Let them see for themselves that you simply don’t want to drink right now, and that’s okay. Again, your friends might feel that by not drinking, you are judging their behaviour.

      ‘Even though this isn’t true, they may still think it. So don’t isolate them. Be as friendly as ever. Let them know you are doing this for you, and don’t try to force the idea on them.’

      3. Be creative

      ‘You don’t have to tell anyone you’re not drinking for 31 days. If you’re worried about how your friends will react, don’t say anything. It’s a personal decision, so keep it to yourself for now. There are lots of ways to explain why you might not be drinking on a particular evening. Here are some of my favourites from our community:

      “I overdid it last night, so I’m taking the night off.”

      “I’m trying to cut back.”

      “I’m doing an alcohol-free challenge.”

      “I don’t feel like it tonight.”

      “I have an important meeting tomorrow, so I want to keep a clear head.”

      ‘If you do decide to continue this 30-day experiment for 60 days, 90 days, or indefinitely, you will eventually want to tell your friends what’s going on. And chances are that many of them won’t get it. They won’t understand. But that doesn’t mean they will stop being friends with you.

      ‘It can take time, but eventually, most of them will accept your decision. Keep it all about you, not them. This is a change you’ve made for yourself. Make sure they know you aren’t going to impose your new beliefs on them. Here are some of the phrases I’ve used:

      “I realised I’m happier when I’m not drinking.”

      “I’m on a health kick, and giving up booze is part of it.”

      “I decided alcohol was no longer doing me any favours.”

      “These days I feel better when I don’t drink.”

      “I was no longer having fun with alcohol.”

      ‘Also be aware that your own attitude can affect how others in your group treat you. Notice if you’re feeling smug or judging your friends for their alcohol consumption. Examine your own treatment of nondrinkers in the past.

      ‘Do you have some of the same assumptions that you’re afraid people will place on you? Also, notice the actual reactions you receive from your friends. Your fears may be completely unfounded, after all. Your decision not to drink may be a total nonissue.

      ‘Mindful observation is the key to deciding this belief. Can you have as much (or more) fun and fit in with your friends without alcohol? The answer for me is absolutely yes! I’m betting you’ll come to the same conclusion.

      ‘But don’t take my word for it. Test it out yourself.’

      This article by Alice Barraclough was originally published on Women’s Health UK. More

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      If ‘Waste Less Time On The Internet’ Is On Your 2024 Goal List, Try Timeboxing

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      How much of your day dissolves down the plughole of the internet? If you’re anything like the typical woman, it’s plenty. One 2022 study found that the average adult now layers an extra five hours of screen time – including television – on top of those dedicated to work.

      Conscious of doing less of this in 2024? Then you might be wondering what the sharpest techniques for doing so are out there – especially if your working day is spent in an office, largely tapping at a computer and attending meetings, and in which getting lost in digital rabbit holes is common.

      Pomorado? The 80:20 rule? Blockers for social media sites?

      Enter: a new method

      One method that might just revolutionise things is ‘timeboxing.’ Effectively an extension of what you’re already doing – a digital calendar, filled with blocks of varying time scales for specific tasks – the concept was first named in the eighties. In our modern, blue light-soaked world, it’s risen to greater prominence.

      After writing a feature for the Harvard Business Review on the topic in 2018, tech CEO Marc Zao-Sanders has expanded on the idea for his first book. Timeboxing: The power of doing one thing at a time is published on 11 January.

      Zao-Sanders credits the method with doubling his productivity. It has, he says, allowed him to be more in control of his day, confident that he’s working on the most pressing task at any given time and, as such, has granted him a degree of serenity – a pleasing antidote to the feelings of hurry and stress which characterised the earlier days of his career.

      READ MORE: 12 New Year Books That’ll Set Up Your Year For Success

      Is it a lot to take on?

      In short, not really. A straightforward philosophy underpins the concept. That is, it’s better to do one thing at a time, rather than flailing from task to task. “This idea of doing one thing at a time is so fundamental and so simple,” Zao-Sanders tells WH. “Life is complicated partly because we’re tethered to devices – any number of people can get in touch with you at any time.”

      “The liberating thing about timeboxing is that, while there are a thousand things you could be doing and which you could be pinged about, there is a log which says ‘do this one thing.’ If you can train yourself to stick to that, refusing to give into distraction, that stress dissolves.”

      He’s an evangelist for resisting the lure of multitasking or context-switching – zipping from preparing a presentation to doing your emails to inputting data into a spreadsheet.

      “Doing this is really common. You’re working on something on your computer, you see a notification that you’ve got an email, you go to that, become distracted and, before you know it, half an hour has passed and you’ve lost track of what you meant to do, leading to stress and frustration.”

      He acknowledges this sounds obvious. “While it’s simple, a lot of people don’t do it. This leads to more stressful lives.”

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

      What is the timeboxing technique?

      To elaborate, here are the pillars which Zao-Sanders says provide a framework for timeboxing.

      What: Choosing what to do, with intention, before the day has begun (so, the night before or the early morning).

      When: Start times and end times; a period in which to get the aforementioned ‘what’ accomplished.

      One: Doing that one thing, single-tasking, not multitasking.

      Enough: And doing it to a good enough standard, rather than chasing perfection.

      How do I start timeboxing?

      Let’s say you’re sold on timeboxing as the tonic to a harried mode of being. How, then, is it done? Try the formula, below.

      Get your calendar up

      Open up your existing digital calendar, whether that’s via Google, Outlook or whatever system you prefer.

      Timebox your timeboxing

      Add in a 15-minute appointment for tomorrow, or the next working day, titling it ‘timebox today.’ You can make this recurring, so you get a reminder to do it, each morning.

      Select your sizes

      Pick what sizes your boxes will come in such as 15, 30 or 60 minutes. (When it comes to tiny tasks, like remembering to acknowledge an email, bundle a load up into a smaller box, to avoid cluttering your calendar.) You’ll likely over or under-estimate how long some things take you, and that’s okay; you can hone as you go.

      Take your to-do list

      When it comes to planning your day in timeboxing, take your to-do list, work out which time frame each slots into, and decide what you can fit into the day.

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

      Timebox away!

      Now, actually create your boxes, put everything into your calendar. Working around things that are non-negotiable (meetings; appointments), fill your day out. Here, take stock of your own rhythms and preferences.

      Early bird? You might like to front-load your day with harder, more thoughtful tasks early, leaving lower-stakes admin for after lunch. Get into the groove a little later? Reverse it.

      You might prefer to start by just timeboxing a morning, or an afternoon, but can then scale up to the whole working day, plus leisure time (gym, go to a mate’s for dinner, play with the kids.)

      When you’re flying with it, experiment with colour coding (for creative tasks versus admin, work versus leisure, etc.)

      This article was first published by Claudia Canavan on womenshealthmag.com/uk More

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      6 Health Benefits Of Kombucha You Should Know About, According To Dieticians

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      As far as drinks that have transcended hipster status go, kombucha – and kombucha health benefits – is right up there with green juice and coconut water. Convenience stores and petrol stations carry the stuff these days. So it’s safe to say kombucha has officially gone mainstream⁠ — and, in the process, gained a rep as a health tonic for everything from gut trouble to lifeless skin.

      But is the slightly sour-tasting drink really a magic health potion ⁠— or just another health fad? Given today’s surge in all sorts of wellness products (and the growing research on the benefits of probiotics on many aspects of health), kombucha is here to stay, says Beth Warren, a dietician and author of Secrets of a Kosher Girl. In the age of pills and supplements, “kombucha is a major source of whole-food probiotics,” she says.

      What is kombucha?

      Quick refresher: Kombucha is a mixture of black or green tea and sugar that’s fermented with the help of a SCOBY (short for symbiotic colony of bacteria and yeast). Essentially a blob of live bacteria that sits on top of the tea mixture, the SCOBY turns kombucha into the carbonated beverage you know and (maybe) love.

      People generally describe the brew as “rather effervescent with a slight vinegary and tea taste,” says Keri Gans, a dietician.

      Kombucha fans claim the slightly nose-stinging stuff does everything from help with weight loss and boost energy, to lower blood pressure and (yes, really) even prevent cancer, says Gans.

      So what are the kombucha health benefits I should know about?

      Honestly, it would be pretty much impossible for kombucha to live up to every single health claim associated with it.

      So far, research on the drink is pretty scant. Example: Though one study on mice found that the bubbly brew could help lower both cholesterol and blood sugar, researchers haven’t replicated these findings in humans yet.

      Still, if you break down all the components in the drink, you’re still looking at some pretty promising health benefits, says WH advisor Dr Samantha Nazareth, a gastroenterologist.

      READ MORE: 10 Low-Calorie Cocktails Worth Sipping On This Summer

      1. Probiotics for your gut

      Like other fermented foods, such as kimchi and sauerkraut, kombucha’s health benefits extends to its probiotic properties. It contains probiotics, beneficial bacteria that have been linked to gut health, says Nazareth. Having the right balance of these microbes in your gut helps with immunity, digestion and balancing blood sugar.

      Kombucha’s probiotics come from its sugar and the yeast in the SCOBY. Though they’re different than those you’ll find in fermented cabbage, the benefit is likely similar, notes Nazareth.

      2. Kombucha’s antioxidants may help fight disease. 

      Since kombucha is made with green or black tea, it’s rich in polyphenols, powerful antioxidants that fight free radicals and repair damaged cells, says Nazareth. Tea polyphenols may even protect against some forms of cancer and cardiovascular disease, according to research published in Critical Reviews of Food Science and Nutrition.

      Tea also contains antioxidants and flavonoids, which have been associated with a lower risk of cancer, notes Gans.

      3. The acetic acid in kombucha helps fight bad bacteria.

      Kombucha gets its slightly vinegary flavour from acetic acid, an anti-microbial agent found in vinegar like apple cider vinegar (a.k.a. ACV). The acid can help fight off bad bacteria that enter our systems when you eat, says Nazareth.

      4. Drinking kombucha may help you kick your soda habit. 

      Whether you love soda’s bubbles or sweetness (or both), fizzy and flavorful kombucha can be a great better-for-you option when the craving strikes. “If someone replaces their daily high-sugar soda with a lower-sugar, probiotic-packed kombucha, then that is a win-win,” says Gans.

      5. Kombucha might be good for your waistline, too. 

      Full disclosure: Some promising research supports this claim but it’s not super robust. After an older study found that obese women who took green tea extract lost more weight than those who didn’t, experts began wondering whether tea-based kombucha might also have weight-related benefits. “It is hypothesised that kombucha made with green tea, specifically, may have a similar effect on weight loss,” says Warren. But, of course, research on kombucha itself will truly confirm the theory.

      6. Kombucha’s probiotics can help your skin glow. 

      You already know that kombucha’s probiotics can help balance out your gut⁠—and those balancing benefits can carry over to your complexion, too. In fact, according to Warren, as probiotics nourish the gut microbiome, they can help with inflammatory skin conditions like acne and eczema. However (as with kombucha’s potential impact on weight), more research is needed to understand its true skin benefits, Warren says.

      READ MORE: What Is Kombucha, Really? Here’s What You Should Know

      So I should grab a bottle right now?

      With so many nutritional hard-hitters, it’s tempting to have a daily ‘booch, but you might not want to chug bottles every day.

      When people first started drinking kombucha thousands of years ago, they took it as a shot, multiple times a day, says Nazareth. That was probably a good idea, considering the Centers for Disease Control recommends sticking to less than 350ml a day.

      How come? According to the Mayo Clinic, drinking a lot of kombucha may lead to stomach upset.

      Another reason not to overdo it: Kombucha does contain sugar (often about six or seven grams per serving). Drink a full bottle (two servings), and you’ve downed 14 out of the 25 grams of sugar you’re supposed to consume per day, says Nazareth. (Still, a significantly better option than soda.)

      To minimise the sugar issue, “look for brands that have less than four grams of sugar per serving and drink them in small amounts,” says WH advisor and integrative physician Dr Frank Lipman, founder of the Eleven Eleven Wellness Center in New York City. He recommends mixing kombucha with soda water to dial down the sugar content further.

      Also good to know: Because kombucha is fermented it does contain traces of alcohol, (some brands more than others), says Gans. It also contains caffeine, which can make you anxious or unable to sleep if you chug too much.

      READ MORE: 15 Wellness Journals To Kickstart Your Year

      Curious? Try one of these kombucha brands.

      If you’re intrigued by kombucha’s funky flavour and potential benefits, Gans recommends trying one of the following quality kombucha brands on for size.

      BREW Kombucha Original

      Theonista Ginger & Rooibos Kombucha

      CultureLab Lemongrass Kombucha

      This article was originally published on www.womenshealthmag.com. More

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      Author Janine Jellars Shares Her Simple Wellness Routine

      by

      Former magazine editor Janine Jellars wrote her debut novel When The Filter Fades six years ago as part of National Novel Writing Month (NaNoWriMo) in November 2017. Her aim? To write 1,667 words a day in order to complete a 50,000-word first draft manuscript within one month. More than anything, this was a creative challenge that she’d set out for herself.

      “After I left journalism, I spent less, and less time writing on a daily basis and felt alienated from that part of my identity. But, the beauty of writing is that it’s a craft and wellness practice and the only pre-requisite for calling yourself a writer is to sit at your laptop and get to writing,” she shares, adding that she wanted to explore the joy of writing and challenge myself in a different way. “So, I tried my hand at fiction.”

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

      The Difference Between Writing Fiction and Non-Fiction

      I actually wrote When The Filter Fades before I wrote my first book The Big South African Hair Book, which I found a much more familiar and comfortable experience given that it was non-fiction, fact-based and an extension of reportage. With fiction, there’s obviously a lot of imagination involved, there’s research too, but there’s a lot of thinking things through, problem-solving the plot and speaking to myself out loud to feel if the dialogue sounds real and authentic.

      It also played with many of my anxieties – I had to push through procrastination, I constantly questioned why I was taking certain characters in certain directions, the characters deal with their own traumas and mental health challenges so there was also some excavation involved in the process.

      In terms of putting the book out into the world, the difference between fiction and non-fiction was night and day. With The Big South African Hair Book, given that it was non-fiction, it could be fact-checked, the messaging was very clear. When The Filter Fades was so different for me – it’s so open to interpretation and governed by the audience’s likes and dislikes. And for someone like me who likes control, and is a recovering perfectionist, it’s been tough, but rewarding. 

      Nourishing Her Body

      I’m definitely a ‘breakfast is the most important meal of the day’ person. I cannot function without breakfast, and I am an oats devotee. Cooked rolled oats, with almond milk, 7 raw almonds, blueberries, and bananas. To me, that’s the only way I can kickstart the day. When writing, I snack quite a bit – there’s something about chewing that keeps me focused. 

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

      The Demands Of Writing

      Writing for me is deeply necessary. It’s clarity, it’s tangibility. Feelings, thoughts, intentions, plans… things do not feel real to me unless they’re archived and written. I’m working hard at making writing a daily practice – I’m following The Artist’s Way’s Morning Pages practice – because it definitely provides me with so much clarity and helps me process how I understand the world. I’m a list-maker, a letter writer, a note-taker and now a novelist. So much in the world feels ephemeral and disposable and finding practices where we can hold onto things for a little bit longer definitely feels like a luxury. 

      Learning To Relax

      I have a really hard time with the concept of relaxation. But being intentional about certain routines helped me immensely. Morning Pages first thing in the morning is definitely something I enjoy – I freeform write for three pages.

      I am also newly converted to Pilates – not exactly the most relaxing thing I’ve ever done, but there’s something special about feeling yourself getting stronger. And last but not least, reading – everything from romance novels, to sociological non-fiction.  

      READ MORE: 15 Wellness Journals To Kickstart Your Year

      Her Sources Of Strength

      I don’t want to make it to the end of my journey without feeling like I’ve done everything I’ve wanted to do – there are so many childhood dreams I want to fulfil. I do so many things for ‘Younger Me’. I have definitely started growing in my faith as I’ve grown older. And cognitive behavioural therapy helps a lot! 

      What She Wants Readers To Take Away From Her Latest Book

      On one level, it’s a sizzling, fun summer read – so I want readers to have a good time, get lost in my character’s world and immerse themselves in the drama and intrigue. But, on a deeper level, I wanted to explore how we women mediate our lives, how we represent and misrepresent ourselves, what drives our behaviours, insecurities, and deepest desires, and how we fight battles with ourselves and amongst one another for status, power and money.  More

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      15 Wellness Journals To Kickstart Your Year

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      If being more present, more of a go-getter or hitting certain goals is your new year MO, you’re going to need one of these wellness journals to get there.

      Journalling is a powerful tool for wellness. It boosts your mindfulness by helping you reflect and stay on course. Journalling can help you achieve your goals, help you gain self-confidence and can even improve your writing and communication skills. Per Rochester University, it can improve your stress, manage anxiety and even help you cope with depression.

      Plus, research links journalling with boosted immune function, since journalers see fewer doctors for stress-related incidences. It also helps cultivate gratitude, which in turn leads to greater contentment and happiness with life.

      These wellness journals tick all the boxes and each is designed specifically to help you reach your goals, achieve greater wellness and cultivate inner peace. These are the 2024 wellness journals we’re loving.

      Wellness Diary by Typo

      This journal, which comes in a variety of hardcovers, is perfect for building and maintaining healthy habits. You don’t just use it to jot down your daily to-dos, either. Each day comes with a water tracker, and a brief reflection activity to fill out. Use it to track your mental health and see your gratitude grow.

      Wellness Journal By Arcturus Publishing  

      Use this embossed baby to record your physical and mental health accomplishments. You can record your daily fitness and health goals, set daily priorities and check in with yourself.

      My Wellness Journal By Melissa Christie

      This focused journal helps you tap into your hormones so you can harness their power. Learn more about your cycle, track its symptoms, note your meals, water intake and movement patterns. There are tons of prompts for reflections and making sense of things—an all-in-one health journal.

      The Manifestation Journal By Gill Thackray

      Manifestation is having its moment and you can harness its energy by learning to lean into what sets you on fire and how to manifest what you want. Learn about your fears and how to rise above them with this book, by mindfulness teacher and psychologist Gill Thackray.

      READ MORE: 15 Best Journalling Apps To Start The New Year With More Mindfulness

      The Anti-Burnout Journal By Bex Spiller

      You don’t need to start this journal on the 1st of January. It spans 12 weeks, and with it, you can learn about what causes prolonged stress and take charge of it. It spans 12 weeks with weekly lessons and challenges to help beat burnout, delivered through the pages of the journal alongside an online dashboard with lifetime access to video lessons in yoga, mindfulness, meditation, nutrition and breath work.

      The Wellbeing Journal By MIND

      This journal, created in partnership with MIND, the mental health charity, spans pages and pages of helpful, productive prompts that allow you to express yourself. Find colouring pages, drawing prompts and contemplative quotes within the pages and journal yourself to mental health.

      One Question A Day By Aimee Chase

      This five-year journal serves as a time capsule for your brain. Answer just one question every day and after a while, look back on this book and be taken by what your life looked like, what you thought, how you felt, how your world was shaped. Plus, when you’re faced with a blank page, it can be that much harder to pencil your thoughts. This book takes that intimidation away.

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

      Do It For Yourself By Kara Cutruzzula

      Made by creativity and productivity expert Kara Cutruzzula, this book is a go-getter’s manual. Find 75 thought-provoking prompts and work through the stages of getting going, building momentum and overcoming setbacks. It also encourages mindfulness through every word written.

      Life Balance: A Journal of Self-Discovery By Robie Rogge and Dian G Smith

      Finding balance is the MO of this reflective journal. In it, you can pose yourself questions like, ‘What threw me off today?’ ‘Am I off-balance?’, among others. A helpful place to touch base and slow down, mindfully.

      One Line A Day By Chronicle Books

      Take the work out of being mindful by writing just one line a day. This is for busy people who still would like to reflect, as well as for anyone else. It’s also great for looking back and reflecting on what was going on in years past. Capture your memories any way you’d like, using photos, drawings or paint. Each page is thoughtfully made for your creations.

      So Calm Fitness & Wellness Journal

      With this book, you can track your wellness but also set intentions, take note of what feels good and reflect on your goals, habits, meals and more. A helpful companion.

      I Am Grateful By Typo

      Creating more gratitude in your life can boost your contentment and happiness, per studies. This year-long journal helps you do just that with simple prompts that allow you to write, draw and express your feelings every day. It’s undated so could work at any given time.

      The Morning Journal By My Self Love Supply

      This hit Insta account, with over 3 million fans on Instagram, now has a journal for harnessing your mornings and taking the power of the day for yourself. Find gentle prompts to understand your needs, with reflective as well as planning pages.

      READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs In

      Becoming: A Guided Journal For Discovering Your Voice By Michelle Obama

      You’ve read the book, now use her smarts to direct your path with this voice-finding journal. Find inspiring quotes and prompts to help you discover your story. It’s a journal for doing the deep inner work and finding yourself through these reflections. A powerful tool.

      I Am Here Now By The Mindfulness Project

      By working through these pages, you can harness mindfulness and bring a new awareness to your senses, thoughts and emotions. The pages help you practise meditation with an audio track guided by internationally renowned mindfulness teacher Tara Brach.

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

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      Beat The Burn: Your Essential Guide To A Heartburn-Free Summer!

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      As we enter the festive season, prioritising our health becomes paramount, and unravelling the intricacies of our well-being takes precedence. Acknowledging this, Adcock Ingram, a prominent pharmaceutical company, proudly lends its support to shed light on Gastro-oesophageal Reflux Disease (GORD), a common yet frequently underestimated health issue.

      Experiencing frequent heartburn can significantly impact your everyday activities. Finding effective remedies for heartburn can be a game-changer for individuals managing Gastro-oesophageal Reflux Disease (GORD). Among various interventions, adopting a diet that includes foods to alleviate heartburn is a natural and sustainable approach.

      READ MORE: Apple Cider Vinegar Might Actually Help Your Heartburn

      Implementing specific lifestyle and dietary adjustments can frequently provide relief from Gastro-oesophageal Reflux Disease (GORD) symptoms. For mild symptoms, attempting these heartburn remedies before consulting a medical professional is an option. However, if your symptoms are more severe, it’s advisable to consult your doctor before making any changes. They can guide you on integrating these approaches into your personalised treatment plan.

      Tips For A Heartburn-Free Summer

      Tip 1: Stay active and maintain a healthy weight

      Regular physical activity and maintaining a healthy weight can significantly reduce your risk of GORD.

      Tip 2: Opt for smaller, frequent meals

      Instead of three large meals, go for smaller, more frequent meals. This can ease the pressure on your stomach.

      Tip 3: Trim the fat

      Cut back on high-fat foods like full-fat dairy products and fatty meats. Choose leaner options for a healthier gut.

      Tip 4: Mind your posture

      Sit or stand upright while eating and continue to do so for 45 to 60 minutes after your meal to minimise reflux risk.

      Tip 5: Dine early

      Avoid eating right before bedtime. Give yourself at least three hours before you hit the hay.

      READ MORE: The Ultimate Training Guide For Your Gut

      Dr Thiruvasan Govindsamy, Head of Medical Affairs at Adcock Ingram, says, “Understanding the symptoms and impact of GORD is vital for early intervention. It is essential for individuals to be aware of the potential complications and the available treatment options. Seeking medical advice plays a pivotal role in managing GORD effectively.”

      Visit www.heartburn24.com to learn more. More

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

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      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