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    The Proven Health Benefits Of Getting Outdoors

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    In 2024, all you need to do is open TikTok and scroll for a few minutes before you’ll no doubt come across someone speaking about their cortisol levels and how by using simple techniques, they’ve managed to improve things like their mental health or reduce their weight.  For many, however, it can seem like another buzzword and be highly confusing – causing you to keep scrolling while you’re likely dealing with the silent symptoms without realising. So, what is it? Cortisol, often dubbed the ‘stress hormone‘, is central to our body’s ability to handle challenging situations. Yet, when it remains elevated for long periods, it can wreak havoc on both our physical and mental well-being.  Studies have shown that persistently high cortisol is linked to increased blood pressure, insulin resistance (which can lead to diabetes), and a weakened immune system, making us more susceptible to illness. Furthermore, prolonged high cortisol levels are associated with mental health issues like depression, as well as shortened life expectancy.As a board-certified doctor in both OB-Gyn and Integrative Medicine, Dr Suzanne Hackenmiller spent many years researching the healing power of nature, and one of the most effective ways to combat high cortisol levels is also one of the simplest: spending time outdoors in nature. READ MORE: 5 Ways AI Healthcare is Changing EverythingA prescription for natureAs both a physician and a certified forest therapy guide, she often prescribes nature as part of her patients’ treatment plans for managing stress, anxiety and depression. While there’s no one-size-fits-all recommendation, the evidence suggests that spending at least 120 minutes in nature each week can significantly improve your health, but you can certainly feel results from regular short periods outdoors.  A 2019 study in Scientific Reports found that people who spent two hours or more in natural settings each week were more likely to report good health and higher levels of well-being compared to those who didn’t. Spending time in nature offers a powerful antidote to elevated cortisol. Numerous studies have demonstrated that immersing ourselves in natural environments significantly reduces stress markers, including cortisol. For example, a 2019 study published in Frontiers in Psychology found that just 20-30 minutes spent in nature can lower salivary cortisol by over 21%, offering a natural way to combat the stress that comes with daily life. The exact mechanism behind this is still being studied, but one way nature appears to help is by improving heart rate variability (HRV), a measure of the body’s autonomic nervous system. Studies have found that time in nature improves HRV, which allows our bodies to shift from a stressed, “fight-or-flight” state to a more relaxed, parasympathetic mode. This shift is key to reducing cortisol levels and calming the mind. The mental health benefits of natureBeyond its impact on cortisol, nature offers a wealth of mental health benefits. A 90-minute walk in a natural setting has been shown to reduce rumination, which is the repetitive cycle of negative thoughts often associated with anxiety and depression. It also decreases activity in the brain’s prefrontal cortex, a region linked to these negative thought patterns. In short, time outdoors can quiet the mind and promote a sense of emotional well-being.  Sunlight, a natural part of being outdoors, plays its own role in improving mood by boosting serotonin production – a neurotransmitter associated with happiness and emotional balance.  Nature as a physical and immune boosterIn addition to its mental health benefits, nature can also boost physical health in unexpected ways. Spending time outdoors exposes us to phytoncides, the natural chemicals released by trees and plants that have been shown to enhance immune function. Research from Japan has found that these phytoncides increase the activity of natural killer (NK) cells, which help our bodies fight off infections. This practice, known as forest bathing or Shinrin-yoku, has become a key part of preventive health care in Japan and is gaining traction in other parts of the world as well. Physical movement is another inherent benefit of spending time outside. Walking, hiking, or even leisurely strolling not only burns calories but also stimulates the release of endorphins and serotonin, which further contribute to an overall sense of well-being. These mood-boosting chemicals are part of why we feel so much better after spending time in the fresh air. Simple ways to get outsideIf you’re new to spending time outdoors, the good news is that you don’t need to spend hours in the wilderness to reap the rewards. Studies suggest that even short doses of nature – 10 or 20 minutes at a time – can make a noticeable difference. Whether it’s a walk in the park, a hike on a local trail, or simply sitting outside in a natural environment, the key is to make outdoor time a regular part of your life. The benefits begin to accumulate even with small doses of time. For some, incorporating nature into their daily routine might mean exploring nearby parks, while others might prefer longer hikes on weekends or vacations.  READ MORE: 7 Easy Ways To Stay In Shape If You Genuinely Suck At Working Out In The HeatWhether you’re battling the pressures of modern life or simply looking to enhance your well-being, time outdoors is a powerful, accessible and scientifically supported solution. Regardless of how you choose to engage with nature, the important thing is to make it a regular practice, and your body and mind will thank you. This article by Dr. Suzanne Hackenmiller was originally published on Women’s Health AUS. More

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      Exactly How To Bug-Proof Your Summer And Beat The Itch

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      Summer’s here and so are the bugs. But don’t let them turn your sunny adventures into an itchy nightmare. Whether it’s ticks lurking in the veld, mozzies crashing your backyard braai, or bed bugs haunting your travels, these tiny troublemakers can ruin the holiday fast. Here’s how to avoid scratching your way through the season with our bug-proof guide.Ixodes (Tick)Favourite HangoutThe veld, especially where it’s warm and humid — such as the east coast. “Ticks sit on grass stalks or leaves and wait for animals or humans to pass by so they can latch on,” says entomologist Dr David Merritt.Signs You’ve Been BittenYou’ll find a tick in your bits. Seriously. “Often people don’t realise they’ve been bitten until they scratch an area and find a tick,” says Merritt. Preferred dining areas: hairline, armpits and groin. Symptoms can include an unsteady gait, weakness in your limbs, multiple rashes, headache, fever, flu-like symptoms and partial facial paralysis.Avoid Being LunchWear tight clothing, like leggings, rather than baggy gear in the veld.Ease the ItchGet it out! It’s crucial to get the whole tick out as its head can continue releasing toxins even after the body has been removed.Culicidae (Mosquito)Favourite HangoutMozzies love living near water — because this is where the suckers breed. “Always empty pots and containers around your house after it rains, or mosquitoes will set up camp,” cautions Merritt.Signs You’ve Been BittenA bite is red, raised and itchy as hell.Avoid Being LunchTo bug-proof use an insect repellant containing DEET — it confuses mozzies by jamming their odour receptors. DEET-based repellants keep mozzies at bay for around 300 hours, while citronella-based ones need to be reapplied every 20 minutes, adds Dr Pete Vincent of Netcare Travel Clinics, who also advises spraying your clothing with fabric insecticides containing Permethrin. If you really aren’t keen on DEET-based repellants, try something natural like Pure Beginnings Natural Insect Repellent Stick.Ease The ItchIf you don’t have OTC cream, Dr John Murtagh suggests rubbing dry soap on the bite. Desperate? Vinegar and saliva may also help.READ MORE: 6 Ways To Soothe That REALLY Painful SunburnCimex lectularius (Bed bug)Favourite HangoutMattresses, headboards and carpets in backpackers and dirty hotel rooms.Signs You’ve Been BittenYou’ll wake up with a cluster of itchy red lumps on your body — they often run in a line as the buggers like to follow your veins.Avoid Being LunchThoroughly check your mattress, bedframe and base for bugs — or their little red droppings. “Bed bugs drink blood, so naturally they excrete it too,” says Merritt. Ew!Ease The ItchImmediately hop in a cold shower and clean the bites with antiseptic soap to prevent them getting infected, recommends Murtagh. Post shower, slather on some good ol’ calamine lotion to dull your desire to scratch.Siphonaptera (Flea)Favourite HangoutYour beloved furry housemates.Signs You’ve Been BittenSmall, red, itchy bumps, grouped in clusters of around three or more.Avoid Being LunchUse a flea comb to inspect your pet’s skin at least once a month, recommends Murtagh. If you find any fleas, be sure to use a vet recommended topical treatment. On your pet, that is. PS: never use a dog flea treatment on your cat or vice versa, as the ingredients are different and can be deadly when used on the wrong animal.Ease The ItchIf you’re the one scratching, head to your pharmacist for a cortisone cream (you may need a prescription). Then, to ensure you’ve wiped the critters out of your home, wash all linen on a hot setting and treat your carpets with a DIY fumigation bomb. More

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      in health and weelbeing

      What Happens To Your Body (And Brain) When You Get A Gift

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      Doesn’t matter if you’re giving or receiving – your brain straight-up loves a fab pressie.The AnticipationIf you’re doling out the goods, your brain’s regions for intellect, memory and emotion are busy trying to ID the perfect present for that special someone. All the activity can leave you excited and anxious.On the receiving end? Sneaking a peek at a wrapped gift can ignite your noggin’s reward centre, releasing the feel-good neurotransmitter dopamine. If your mate hints that what’s inside is beyond awesome, you should both experience this anticipatory pleasure surge.The ExchangeIf you gave or received a winner, your brain’s reasoning and emotion centres pump out oxytocin, the so-called love or bonding chemical. Women tend to get bigger hits of the stuff than guys do – score! That, in turn, unleashes stress-reducing serotonin. Things can become even more intense when it’s a big gift or a huge surprise. The brain fires off arousal signals, which rev up your pulse, tense your muscles and dilate your pupils. And yebo, there’s loads more of that oxytocin, too.If what you unwrap is more ugh than whoop, the area of your brain that deals with disappointment lights up. With little or no oxytocin rush, you may feel emotionally distant from the giver. One study even found that, after an unsatisfying gift exchange, men rated themselves as less compatible with their girlfriends. The AftermathSaying thank you – and meaning it – can increase optimism and overall well-being for both parties. Less altruistic bonus: gratitude can also spur on future largesse.Givers, take note: generosity can trigger extra happy hormones that may keep you cheerful for up to three months – a receiver’s high, by contrast, typically lasts only a few weeks to one month.Gift Ideas For Everyone More

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      in health and weelbeing

      6 Ways To Soothe That REALLY Painful Sunburn

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      Itching to give your pasty skin a little colour? Here’s what goes on when you step outside without protection… and what to do if you feel the burn.You slip into your bikiniYour skin is the colour it is because of melanin, pigment molecules produced by melanocyte cells in the basal layer of the epidermis. Melanin protects the cells in the epidermis by converting UV rays into heat. More melanin = darker skin = more natural sun protection. The problem is that most of us don’t have enough for complete protection. Where there’s no melanin, UV rays almost instantly start to damage the DNA in your epidermis by interfering with its chemical structure.READ MORE: Sunscreens For Every Skin Type And SituationYou’re going redOne response to the damage is erythema, the dilation of blood and inflammatory cells – your skin gets red, puffy and sore – as your body amps up blood flow to try and nourish cells and speed up healing. Through a process called melanogenesis, your body, now in protection mode, speeds up melanin formation. It will take around three days for these pigments – your tan – to reach the outer layer of your skin.You blisterWhen sun damage is really bad and cells in the dermis are affected, your skin blisters. Again, this is damage control – the blister (which contains plasma) protects new skin layers as they form underneath.You start to peelThe damaged surface cells die and flake off. Your body works overtime to replace them – particularly keratinocytes, which make up most of the epidermis – and cells are pushed up faster than normal. Without the regular processes of maturation and separation, they’re still bundled together when they reach the surface, causing your skin to peel. But it’s the deeper cell damage that can be a problem. Enzymes begin repairs almost immediately, but sometimes things go wrong – remember, UV rays have altered the cells’ chemistry – and mutations occur. Over time those mutated cells multiply, which can result in skin cancer.OK, so now that you’ve got the lowdown on your burn, how do you treat it? Ease the sting with these easy steps:1. Hydrate WellSunburns are super dehydrating. Heal and hydrate from the inside out by guzzling liquids, ASAP. Drink water with electrolytes (try adding an electrolyte packet or a squeeze of fresh lemon). Or try some unsweetened iced tea: The antioxidants in green and black tea may help repair free radical damage from the sun. You’ll know you’re fully hydrated when your urine runs pale yellow.READ MORE: Stay Active And Hydrated With Stanley’s New Range2. Load up on AloeAloe vera is a healing wonder, especially for sun-parched skin. It’s laden with anti-inflammatory compounds to calm angry skin, heal burns, and boost immunity (which takes a beating under the sun). Look for pure aloe vera (that is, 98 to 100% aloe vera) to avoid feeling sticky. And store it in the fridge so it goes on cool – sweet sunburn relief!3. Bathe with Baking SodaBaking soda is fabulous for two reasons: It helps balance your skin’s pH to aid healing, and when dissolved in water, it feels super cool and nourishing against hot and irritated skin. Add a few heaping tablespoons of baking soda to a cool bath and soak for 15 to 20 minutes. If you don’t want to take the plunge, add a heaping tablespoon of baking soda to a bowl of cool water, soak a washcloth in it, gently wring and use as a compress to treat tender areas.4. Avoid Soap and Skip ScrubbingSoap can be drying for skin and when you’re burned, you don’t need anything stripping away moisture. Keep soap use to a minimum (like, say, just suds up your pits and privates) and skip the washcloth or loofah for now. And forgo shaving (or waxing – ouch!) for a few days to minimise irritation. If you must shave, be sure to lube up thoroughly with a rich, moisturising shaving cream, gel, or lotion.5. Moisturise to the MaxReach for the richest moisturiser you can get your hands on to soothe skin and prevent peeling. Avoid moisturisers with alcohols, retinols and AHAs (alpha hydroxyl acids), which can dry and irritate sensitive skin. Slather up immediately after bathing for maximum absorption, and chill the bottle in the fridge for cooling comfort.6. Dust with PowderFitted clothes can make a sunburn even more painful. Dust your shoulders, ribcage and bikini lines with body powder or baby powder to prevent chafing and irritation from the elastic in bras and underwear. Look for a powder free from artificial fragrances, which can irritate sensitive skin. More

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      in diet and nutrition

      5 DIY Flavoured Waters For Every Situation

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      Flavoured water has taken the health community by storm – and now, it’s near impossible to have a sip of good old H2O without craving a bit of cucumber and lemon to spice it up. But it’s actually a great way to flush toxins while at the same time fixing a few niggles in your system.Here are five flavoured waters for every situation…If you’re hungover Hydration, hydration, hydration! And this doesn’t necessarily involve chugging buckets of plain water either. Drinking in excess means you’ve lost vitamins, most importantly Vitamins B, C and folic acid. Spike your water with strawberries (a yummy source of Vitamin C) and oranges, an ace source of Vitamin B12 and folic acid. And since you’ll be chugging the stuff all day, alternate with lemon water: it’ll not only flush out toxins but balances out the PH levels in your body that are out of whack after a night of booze-induced revelry. You can thank us tomorrow morning.If you’re at the gym Go for what’s rich in magnesium, a mineral that powers your bones and keeps you going for long periods of time. Add leafy greens to your water, like spinach or kale. To even out the bitter taste and promote flushing out last night’s cheat meal, add some lemon, too.READ MORE: What To Look Out For When Picking A Water BottleIf you need to freshen your breath Reach for sprigs of peppermint: it freshens up your mouth with menthol and eases IBS (perfect after a giant plate of garlicky, cheesy nachos). Throw in some cucumber for added hydrating benefits.If you’re nauseous Tummy bug? Ginger’s your gal: she’ll ease inflammation and gas, and coupled with anti-inflammatory pineapple, you’ll be sipping your way to a better gut. Add in mint, too – it combats bloating and constipation.If you’re in need of a detox Drop kiwis and blueberries to your water. It sounds almost too delicious to be true but kiwis are super nutrient-dense with lots of vitamin C, which helps prevent wrinkles and promotes skin rejuvenation. Blueberries are packed with antioxidants, the stuff that combats harmful elements in the air. More

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      in health and weelbeing

      Your Body Ages Rapidly In Your 40s And 60s. Doctors Say These Habits Will Help Slow It Down

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      Talk about a birthday gift I wish I could mark “return to sender.” Just two weeks shy of turning 42, this ominous headline crossed my Slack: “Human ageing accelerates dramatically at age 44 and 60.” Now, I’m no great mathematician, but even I can deduce that in just two years, I’ll supposedly undergo a fit of rapid ageing. In a word – yikes.But let’s rewind for just a sec. That headline comes courtesy of a recent study out of Stanford Medicine, published in the journal Nature, which examined the very, well, nature of ageing by studying participants’ molecules. (The study included 108 participants, both men and women, between the ages of 25 and 75.) What they found was that the molecules didn’t shift in numbers in a linear fashion over time but in bursts around the ages of 44 and 60.“It turns out the mid-40s is a time of dramatic change, as is the early 60s,” said study senior author Michael Snyder, PhD, professor of genetics at Stanford University School of Medicine. “And that’s true no matter what class of molecules you look at.”Initially, researchers assumed that the mid-40s shift they noticed was due to the changes women in the test group were undergoing during perimenopause or menopause. But when they isolated just the men, the same shift was still evident, leading them to theorise that there are other underlying drivers of ageing for both men and women that have nothing to do with perimenopause or menopause.Further research will be needed to identify a lot of these whys – in addition to further validating the results. Given the study’s small participant pool and limited timespan (participants were followed for a median period of 1.7 years), a bigger, longer-term study will be needed.But the initial results were undeniably compelling. So compelling, in fact, that my solution-oriented Virgo brain began wondering what steps I could take now to fend off some of this rapid ageing the study identified.Here, doctors offer their best tips for how to stave off the accelerated ageing as you approach those important ages.Meet the experts: Keri Peterson, MD, is an internal medicine physician based in New York City. Kristen McParland is a NASM-certified personal trainer and nutrition coach. Marisa Garshick, MD, is a board-certified dermatologist and clinical assistant professor at Cornell-New York Presbyterian Medical Center in New York City.As You Approach Age 44…Establish these healthy habits now, and they will serve you during that first ageing burst and beyond by shoring up the immune system, quelling inflammation and more factors that all contribute to getting – and feeling – older.1. Prioritise sleepIf you want unanimous advice on how to set your body up for success for decades to come, it’s this: Get an adequate night’s rest. (All three of the experts WH spoke with agreed!)Quality sleep allows your body to rest and repair, and there’s no shortage of studies documenting the powerful link between catching Zs and keeping the immune system in tip-top shape. And they don’t call it beauty rest for nothing. Says Marisa Garshick, MD, a board-certified dermatologist: “The nighttime is usually a reparative, restorative time for the skin.”Just how many hours a night should you be logging? The American Academy of Sleep Medicine recommends seven or more for adults.2. Cut back on alcohol.One habit that could be disrupting your time in Dreamland? That nightly glass of Chardonnay. “As we age, we don’t metabolise alcohol as easily, and it impairs our sleep quality,” says Keri Peterson, MD, an internal medicine physician, who begins discussing alcohol consumption more aggressively with patients in their 40s. “The metabolite of alcohol is a stimulant, so it wakes us up, often around 3 a.m.” (It’s worth noting that the Stanford study also found shifts in alcohol metabolism around ages 40 and 60.)If possible, Dr. Peterson recommends cutting alcohol out entirely. “Even with one glass, you’re going to have disrupted sleep,” she says.3. Establish a strength-training routine (if you haven’t already).Women start losing muscle mass as early as their 30s. In fact, we lose about 3 to 5 percent per decade. But you can preserve the muscle mass you have – or even build more! – by lifting, even just a few days a week.“It doesn’t have to be five days a week like a bodybuilder in a gym,” says Kristen McParland, a NASM-certified personal trainer. “There’s tons of research that shows just two days a week of full-body strength training can give you a laundry list of positive side effects to your immune system, your muscle mass, your bone density, your mood, your sleep and your heart health.”Of course, you can’t lift the same 1kg dumbbell week after week in the hopes of seeing gains. “In order to see change in a muscular bone joint, you need to challenge the muscle,” McParland says. You can do this by incorporating progressive overload into your routine, which essentially means upping the weight and/or reps every few weeks.The Bottom line, says McParland: “If a client is in [the gym strength training] twice a week, they’re lifting from 30 to 60 minutes full-body and they’re intentionally challenging their muscle groups – that’s the most important part.”READ MORE: Connie Ferguson’s Favourite Strength Training Workouts4. Support your muscles with protein.Show of hands: Who’s heard the saying “muscles are built in the kitchen“? While it’s a bit of a generalisation, there’s certainly a nugget of truth to it, says McParland. “It doesn’t matter how hard you work in the gym if you don’t have an adequate protein and carbohydrate intake to help build the muscle.” While the recommended daily allowance (RDA) of protein has long been .36 grams per pound of body weight, McParland recommends aiming for .8 to 1 gram per pound of body weight to support muscle-building goals.5. Don’t forget the cardio.The heart is a muscle and it needs exercise too. (The Stanford study notes that ageing has been associated with cardiovascular disease.) The Physical Activity Guidelines for Americans recommend a minimum of 150 minutes per week of moderate aerobic activity.But what exactly constitutes “moderate aerobic activity”? “I like to tell my clients that you should start to feel your heart rate go up, maybe you’re a little out of breath, but you could still keep up with a brief conversation,” McParland says. That could take the form of incline walking, biking, hiking, or a light jog (emphasis on the light, McParland adds).6. Protect your skin with SPF.If you aren’t already wearing a daily sunscreen on your face, neck, chest and hands, now is the time to start, says Dr. Garshick. That’s because UV rays cause skin cells to age and can harm the cells’ DNA. (Plus, there’s the increased risk of skin cancer.)When shopping for a sunscreen, make sure it has an SPF of at least 30 (higher is even better) and that it’s marked as “broad spectrum,” meaning it provides coverage against both UVA and UVB rays.READ MORE: The 7 Best Dermatologist Approved SPF Tips That’ll Keep You From Getting Burnt This SummerAs You Approach Age 60…If you are already doing all of the above, here are a few more expert-backed action items to consider adding to your list in your later 40s and 50s.1. Talk to your doc about hormone replacements.During perimenopause and menopause, women’s estrogen and progesterone levels drop. This causes numerous side effects, including hot flashes, weight gain, sleep disturbances and more. You may be able to stave off some of these symptoms – and prevent some age-related conditions – by taking a hormone replacement.“I do recommend women discuss the pros and cons, whether they’re a candidate, and whether they think it’s for them with their doctor,” says Dr. Peterson. “If you’re doing estrogen and progesterone without testosterone, it’s going to help hot flashes, night sweats, vaginal dryness, osteoporosis prevention and just overall sense of well-being. If you also do it with testosterone, that will help support muscle building and libido.”2. Implement practices that help keep your brain stimulated and sharp.Most South Africans will experience some form of cognitive decline by the age of 75, research shows. And while a lot of our brain ageing is determined by genetics, Dr. Peterson recommends keeping the brain stimulated by engaging in activities like hobbies, reading and crossword puzzles. “Menopause is when I start to tell patients that, if you plan on ageing in the same state you’re in now, you have to engage your brain.” She also recommends these types of activities, plus gratitude journaling, to help with mental health. “For some people, it’s a time where I see a little more depression,” she says.3. Add flexibility and balance exercises to your routine.If your strength-training warm ups and/or cooldowns don’t already include flexibility and balance work, now’s the time to incorporate those. “You start to get stiffer, tighter,” Dr. Peterson says. “I usually recommend a lot more stretching and balance training as patients start to approach their 60s.”Balance work could take the form of walking in a straight line by placing one foot in front of the other; closing your eyes and standing on one foot; or walking downstairs without holding onto the handrail. If you’ve got a Bosu ball in your closet (or have one available at your local gym), Dr. Peterson suggests standing on top of the domed portion while doing upper body exercises.READ MORE: These 17 Flexibility Exercises Will Help You Get Bendy4. Consider power moves.If your routine already includes strength, cardio, flexibility and balance work, McParland suggests upping the ante with power training, which will help your reaction time during a trip (and maybe even prevent a fall). “It doesn’t have to be jumping because that can be intimidating,” she says. “It can be simply kettlebell swings or drop hinges where you go up on your toes and drop down into a hinge position, practising your landing technique.”One final note: Remember that wherever you are in your own personal timeline, it’s always a worthwhile moment to start incorporating new healthy habits into your routine. “It’s never too late,” McParland stresses. “I work with clients in their 60s that see really positive changes.”This article by Amy Wilkinson was originally published on www.womenshealthmag.com. More

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      in lifestyle and culture

      CEO of Cymbiotika ME on what it takes to drive success in the global supplement market

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      The CEO of Cymbiotika Middle East, Borna Bandari, discusses expanding in a new market and what it takes to drive success in the global supplement market.
      What does the first 30 minutes of you day look like, your morning routine?
      First thing I do is make my bed and go straight to my kitchen for a cup of salt water to rehydrate. I check emails and messages while I drink my salt water, then take Cymbiotika NMN, Molecular Hydrogen and Glutathione at roughly the same time. I wait as long as I possibly can before preparing my Turkish coffee, which is still non-negotiable. I work very closely with the team in California (who are 11 hours behind), so I often wake up to a considerable number of emails and messages that require attention first thing in the morning. I’d like to incorporate more journaling and meditation into my morning routine.
      What was the vision from the outset for Cymbiotika Middle East and why was the Middle East the next key market for the brand after the US?
      Expanding to the Middle East, and particularly starting in the UAE, all happened very organically. Like most things Cymbiotika, it was driven by passion rather than purely a business decision. I was here on a vacation in 2021, and I saw how fast the wellness space was growing. What I saw in Dubai was unlike any health movement I had seen anywhere else in the world. I called Shahab Elmi, a close friend and also CEO of Cymbiotika USA, and told him he should consider expanding to the UAE, knowing they had just launched in Canada and the UK. I was still working as a litigation attorney, so the thought of me getting involved didn’t even cross my mind. I just loved the brand and everything they were doing as a unit. Shahab gave me one of his famous pep-talks, and next thing you know I am on a one-way flight to move to Dubai and launch Cymbiotika Middle East.

      “Cymbiotika customers trust us, there is no greater honour than to show up for people’s health – and we take that very seriously”

      What is the DNA of Cymbiotika?
      As my other business partner, and also close friend Chervin Jafarieh always says, “How you do anything is how you do everything.” We go out of our way to formulate only the most cutting-edge products. Each formulation is thoroughly researched, and we select compounds that fully potentiate each other. Hence the name Cymbiotika. We don’t create any basic products, and we are constantly changing and updating formulas as we deem necessary. Cymbiotika customers trust us, there is no greater honour than to show up for people’s health – and we take that very seriously.

      How did you know it was the right time to launch in the Middle East?
      We recognised Dubai as being a rapidly expanding and progressive market. The ability to combine foresight and forward thinking while building stable momentum for business has drawn not only those wanting to expand their brands globally but also provided a city that a wide demographic of nationalities want to call home. This means we are able to scale across these demographics as a brand through one hub of connection and commerce.
      You have known the founders since childhood – what benefits has this brought to the business?
      I have always worked with close friends, in all my businesses. I have known the founders of Cymbiotika for decades and it has proven to be an invaluable benefit because of the trust and solidarity we have with each other. While we are scaling a business, it is still just a group of friends doing what we love, together. We are having fun while doing something very special. We trust each other where we each excel, and this drives the business forward at a faster pace. I also know the depth of wisdom that Shahab, Durana and Chervin bring to the table, whether in the business or wellness arenas, so that gives me a lot of confidence out here. Our entire team is remarkable – from marketing to legal to fulfilment – and they all help make the magic happen.
      How do you approach sourcing optimal ingredients and has this been a challenge as the brand has scaled?
      We have secured sustainable and strong relationships with the best farmers, extractors and every single outlet of raw material suppliers globally. Our D3, K2, reduced glutathione, fermented vitamin C, phosphatidylcholine, Icelandic Astaxanthin, and countless other compounds, all come at the highest grade available. As far as the challenge as the brand scales, it is surprisingly the opposite. We are able to look one or two years ahead and allocate materials because of our growth and yearly projections. This helps keep us ahead of any supply issues. There is a mutual respect between us and our suppliers of raw materials. It is a true partnership.
      What has been the most effective marketing that has delivered sales and how do you see social media impacting this?
      I think word of mouth has been our driving force. We have really been blessed with growing the most incredible community, and the customers who rave about us to their friends and family, truly understand who we are, and what we are creating. When you have an optimal product, it speaks for itself and to date we have not had to invest considerably in marketing for the Middle East as the traction we have gained has all been organic, consistent YOY growth. Customer service and the client is always at the centre of what we do as a brand and this level of customer satisfaction alongside delivering the highest-grade product on the market is where the alchemy is. Social media is undoubtedly a key factor in today’s business world, but again we have been lucky that many of the social media personalities love our brand and often reach out to us. Our main focus with social media is to keep it real.

      “Cymbiotika is trailblazing the much-needed evolution in the supplement world, breaking through old barriers and plateaus. Designing and creating tier one grade bio-ceuticals”

      Dubai is a very competitive market, especially in the wellness space. Do you find that challenging?
      No, I am actually a fan of many of our counterparts in this space. I think they help draw more attention to wellness and we all thrive in the long run. Cymbiotika is trailblazing the much-needed evolution in the supplement world, breaking through old barriers and plateaus. Designing and creating tier one grade Bio-Ceuticals Formulas with intention and purpose. We don’t want to compete with anyone, we want to inspire and help raise the industry standards. We are talking about people’s health. From our perspective, nothing is more important.
      What has been the biggest reward?
      Without question, the people I have met. Representing a brand in the wellness space like Cymbiotika has been an incredible way to connect with so many remarkable individuals. In just a few years I have amassed friends who have really become family, and I wouldn’t trade that for any other reward.
      Which products have you seen the region adopt quickly as part of their daily wellness tools?
      Our entire range does well here, but one which stands out would have to be Glutathione. Also, because Dubai is such a fitness-hub, our advanced electrolyte formula is very popular with athletes. Our Liposomal B12+B6 is a crowd favourite, so is our Liposomal D3+K2+CoQ10. Our formulas taste amazing, plain and simple. We have a unique offering, we create state-of-the-art liposomal formulas that are food-based, have no added fillers, no toxic preservative systems, and only organic flavour extracts.

      Who has inspired you in terms of business and life and why?
      There are too many people to name, but I would have to put my parents at the top of my list. I grew up in an entrepreneurial household. My dad quit his job when I was in second grade to start his own business. From a young age, I was involved in every project he had, whether it be a dry cleaner or real estate. We discussed every move we would make. In fact, we still do the same today. His relentless pursuit and perseverance rubbed off on me and is now deeply embedded in my DNA. My mom imparted many other ways of life on me. She is the type to forgive and help her worst enemy. I learned compassion, empathy and how to balance the mind and heart. As an entrepreneur, these attributes can help you become a great leader.
      What daily practices do you undertake to ensure you stay in your best energy?
      I workout at the gym everyday with my trainer. If I miss a day of working out, I can feel it in my mind and body. Also, preparing all my own meals and making sure I am consistent with my supplements. I feel that if you are properly taking care of your body, everything else will naturally follow, i.e. business, relationships, family, etc.
      What are your three non-negotiable Cymbiotika products everyone should be using?
      I really think we should start with the basics before discussing supplements. First and foremost, how is the quality of your water? The water you drink, the water you shower with. Drinking salt water is a highly underrated medicine. Getting enough sunlight in your eyes during the day, preferably early in the day. Making sure you are eating wholesome nutritious meals consistently throughout the day. Once you cover the basics, then you can move on to supplementation. Some of my non-negotiables would include Glutathione and molecular hydrogen in the morning for detoxification. Apple cider vinegar before my meals, and probiotics at night to assist with gut health. These work well with my body, but everybody is different, so you need to go down your own wellness journey to figure it out.
      What is the most precious piece of advice you’ve ever been given?
      My uncle once told me to keep my life simple. At the time I didn’t think much of it, but a decade later I can say it is one of the best pieces of advice I have ever received.
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      Year-End Burnout? How To Cope, From A Doc

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      Year-end burnout can feel like a slow, painful crawl to mid-December when you’re finally allowed to cancel the alarm and enable that OOO. Right now, there are urgent memos everywhere, last-minute to-dos and all the things you said you’d finish by July, now threatening to swallow you whole.And since you’ve been working so hard, you’re likely feeling drained, fog-headed and beset with mystery colds. To stave off a complete meltdown, these tips from general practitioner Dr Unben Pillay will help. He’s a medical expert at Unu Health (a comprehensive telemedicine app) and has a special interest in chronic disease management. These tips will help manage your exhaustion and set up a way to prevent burnout in the future.Signs you have year-end burnoutThe signs of burnout, whether it’s at the end of the year, mid-way through or any other time, remain the same.Frequent or persistent colds

      Chronic stress

      Exhaustion

      Changes in appetite and sleeping patterns

      Stomach aches

      Trouble concentrating

      Frequent procrastination  READ MORE: People Pleasing Can Have Some Harmful Mental Health Effects — Experts Say This Is How To StopStart right nowYear-end burnout can become bad enough that it threatens your summer vacay. As soon as you realise your motivation is flagging, do something about it. “Exhaustion from the constant demands of life often accumulates over the course of the year, leading to a high risk of burnout in Q4,” says Dr Pillay. “If health concerns are ignored now, they can escalate into more serious issues, making it difficult to fully enjoy the holidays.” How that works? Following the steps below and seeking professional help if you need it.Take short, frequent breaksA meta-analysis in PLOS ONE found that micro-breaks worked for well-being and reducing fatigue. Some breaks were mere seconds, while others were a few minutes. The study also found that for more cognitive-heavy tasks, breaks of more than 10 minutes were likely needed.Your move: set a timer for 30 minutes and walk around or look at something other than your screen for just five minutes. Repeat the schedule for the day. Your break could be shorter; there’s no consensus on break duration. But take one!READ MORE: Yes, Happiness Can Boost Productivity – Here’s HowPrioritise sleepNot a new one – but something to *actually* implement. Multiple studies have linked low-quality sleep to everything from poor mental health to impaired brain function and even an increased risk of obesity, hypertension and stroke. As to your year-end burnout, a new study in Frontiers Public Health found that people who get less than seven hours of sleep were more likely to have burnout compared to those with more sleep.Your move: Get in the zone for sleep: light candles, have a bath or shower, journal or meditate, and allow yourself to drift off peacefully. Use these hacks to fall asleep faster.  Move moreIf your workouts have taken a back seat to your burgeoning to-do list, it’s time to add it back in – at the top. Doing it first thing eliminates it fast and boosts your mood and productivity for the day. And your workout doesn’t have to be HIIT. “Regular exercise helps combat fatigue and boosts energy levels, even if it’s just a short walk,” says Dr Pillay.READ MORE: 6 Energy-Boosting Hacks That Are Simple To IntegrateFocus on nutritionLook to foods that will energise you, and not drain you. A burger and fries will fill you up but the processed carbs won’t support your well-being. Try air-fried cauliflower and broccoli with a hummus dip – satisfying but packed with nutrients. Try these tips to add more veg to your diet without trying.Get professional help (early)“Don’t wait for your symptoms to become severe,” warns Dr Pillay. “Access medical advice sooner rather than later to prevent more serious issues.” A medical check-up can also reveal key deficiencies that lead to feelings of exhaustion, like low iron or vitamin D levels.   More

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      5 Ways AI Healthcare is Changing Everything

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      When you stand back and really look at it, healthcare has come a long way. Once, the idea of washing your hands to stay disease-free was a foreign concept. Now, it’s so essential that we’ve added a whole feature to bathrooms just to cater for it. Fast-forward to 2020 and notice how Covid did a ton of damage – but it also accelerated the development of much-needed technological innovation, like virtual consults and fast medical delivery. Now, we’re encountering a new revolution: AI healthcare. It’s real, it’s here and it’s changing everything.At the 2024 Africa Health Congress, AI healthcare formed a core focus for the conference, with discussions including its impact on accessibility, cyber security and benefits. The conversation is critical since the WHO stated that by 2030 the world will be short of 10 million healthcare workers. Added to that, South Africa is a country with limited access to quality healthcare. A 2022 study (echoed by the President) reveals that a staggering 84% of South Africans are without medical aid and rely on public healthcare alone. But mobile technology is changing the face of healthcare. With it, AI can help bridge this gap by bringing life-saving technology to more people. Here’s how it’s coming for us – and the considerations healthcare policymakers have to consider.How AI Healthcare Can Improve ThingsAI can speed up screenings and diagnoses  AI DiagnosticsRight now, a spate of companies have been created to address the problem of how long it can take for healthcare workers to diagnose conditions – and for patients to seek help. Take TB, for example. Per the World Health Organization (WHO), it’s the 13th leading cause of death worldwide and is responsible for an estimated 1.6 million deaths each year. Despite this, studies note that patients typically wait between 30 and 180 days before seeking healthcare for TB. A new AI-powered diagnostics tool, AI Diagnostics, is a digital stethoscope that captures lung sounds to find TB-positive cases. Per AI Diagnostics, this could save money and time spent on conducting lab testing on TB-negative cases. They say it can also speed up the process of care for TB-positive patients. It’s also been shown to identify up to 40% of patients who are currently being completely missed by the predominantly adopted symptom-based TB screening method.AI & mental illness detectionAI machine learning models have been shown to detect anxiety. How? By analysing just facial expressions at rest and in fearful scenarios. Per a study on the tech in Cureus, “AI algorithms hold a significant impact on the detection and effective removal of biomarkers linked to anxiety and depression.” Added to this, the personalisation of treatments using AI could enhance the management of these conditions.AI healthcare can automate tasksAt the 2024 Africa Health Congress, Solventum presented its AI management system, a kind of Alexa on steroids for doctors and healthcare workers. It records patient sessions, takes detailed notes, adds to-do notes and task nudges and even manages the billing process. In a setting where clinicians are overburdened by paperwork and admin, this AI solution aims to simplify and streamline the entire process. Ultimately, this improves the quality of care for patients.Data can be centralised (finally)Ever thought about how weird it is that your doctor has no idea what your psychiatrist knows about you? Or how when you move to a new doc, you have to offload all your health info – every allergy and surgery – to the new doctor? Or how an ER doc won’t know anything about your chronic medication unless you tell them about it – but what if you’re unconscious or unable to talk?Patient files aren’t centralised and kept in one accessible place for health professionals. In countries with centralised health data using AI, there are increased health outcomes for doctors and professionals. And, it can increase adherence to medication and treatment. This technology would be used to store all patient health data spanning all spheres, including mental health, dental, surgical and essential.The specific power with AI? It can interpret medical images and data, track disease and determine medical aid claims, according to a document from Policy Action Network.AI healthcare means enhanced treatmentSince artificial intelligence can speed up medical quandaries, it could translate into faster response times for treatment. Already, AI-powered solutions are being introduced. It gives healthcare workers treatment insights for patients, uncovers hidden indicators and even predicts genetic mutations and delivers prognoses.Then there are AI doctors and surgeons. AGI4Health, the “world’s first true generalist AI doctor”, is being created by minoHealth, an AI lab serving the medical industry. Artificial intelligence is also being explored as a way to assist surgeries, providing support to surgeons and elevating decision-making in surgery.It could manage healthAlready, AI is being used to monitor embryos in fertility clinics. It’s also poised to help with chronic illness as experts consider its potential as a holistic health management system. With machine learning (and wearables, potentially) AI could use data to personalise treatment recommendations, consider lifestyle and socioeconomic data and monitor overall health while offering care options at the same time.… but AI healthcare needs some thoughtBefore we skip off into the sunset with our newly pimped smartwatch letting us know the exact next meal to optimise our health, there are serious considerations.AI is priceyFor one, who will pay for these expensive services? To start, a good system will need internet access. However, wifi and data coverage in South Africa remain a huge issue. And, they’re still far more expensive than in other countries. As to implementing AI healthcare technology, a project to develop suitable systems can cost upwards of millions of American dollars. The creation of the processing units is also energy-intensive and electricity is something South Africa still battles with. Lastly, in South Africa and other multilingual countries, generative AI would need advanced language capabilities – something that costs more.Data may not be secureAs technology advances, so do hackers. They can grab sensitive data and either expose confidential health info or hold people or institutions ransom for it. In 2024 alone, some of the “biggest, most damaging data breaches in recent history” occurred. SA’s own National Health Laboratory Services was hacked and it took months to secure and reactivate the system. Data breaches can do more damage than slow down lab services. They can also leak sensitive health data, potentially putting lives at risk.How ethical is AI?Of course, there are ethical considerations, too: if someone is treated incorrectly, who is to blame, the robot or the doctor? Can we trust AI to do the work we’re asking of it? Furthermore, like internet regulations, AI laws are not being implemented very quickly – precisely because there is so much to consider. However, slow implementation and fast adoption open the door to shaky legal ground.AI has a diversity problemA now-famous 2022 study found just how badly prejudicial AI can be. In it, researchers found that the intelligence was more likely to associate Black men with being criminals and women with being homemakers. In 2023, an American Black woman sued the city of Detroit. Facial recognition technology falsely identified her as a criminal perpetrator, leading to her arrest. When it comes to healthcare, discrimination like this could affect lives. Experts broadly agree that local expertise and cultural nuance are key when implementing this technology.That’s not to say that we can’t implement AI for the betterment of our health. Already, we’re using chatbots to quickly scan our symptoms like coughs and aches to pin down what could be plaguing us. It’s used to automate tasks and organise big datasets. And every time you shop online, AI personalises your experience. With time, we might see these uses skyrocket, problems solved and gains made. Because who wouldn’t want to skip the doctor’s queue? More