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    What To Do If A Leaky Bladder Is Ruining Your Workouts

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    Getting in your stride during a workout is a great “I Am Woman, Hear Me Roar!” feeling. But a leaky bladder, known as urinary incontinence, can ruin your flow by sending you to the bathroom every two minutes. If this sounds like you, read on about incontinence and how to tighten the lid on a leaky bladder.What is a leaky bladder during workouts?You’ll likely experience this if you jump, lift heavy or even sneeze – and you accidentally pee yourself. This leaky bladder during workouts, formally known as urinary incontinence (UI), is “the involuntary leakage of urine”, says Dr Julius Jacobs, a Pretoria-based urologist. “Urinary incontinence occurs when the muscles and nerves that control the bladder fail to work properly, leading to accidental urine leakage.”It exists on a spectrum, which includes just a few drops or the complete inability to control your bladder.  There are also different types of UI:Stress incontinence: A leaky bladder when pressure is put on it (i.e., you bracing your core during a heavy lift or coughing). “It is often linked to weakened pelvic floor muscles [like] after childbirth or surgery.”Urge incontinence: Also known as an overactive bladder, this type involves a sudden, intense urge to urinate, followed by involuntary leakage. It is caused by overactivity of the bladder muscles and may occur frequently, even during the night.Overflow incontinence: This happens when the bladder does not empty completely, leading to dribbling or constant leakage. It can result from nerve damage, blockages, or weak bladder muscles (your pelvic floor muscles are separate from these).Functional incontinence: A physical or mental impairment, such as arthritis or dementia, which prevents someone from reaching the bathroom in time.Mixed incontinence: This is a combination of two or more types, often stress and urge incontinence.READ MORE: Pelvic Floor Exercises: What Are They & How, When And Why Do You Need ThemWhy is a leaky bladder even happening?A number of factors influence the presence of urinary incontinence:Certain consumables: excessive caffeine, alcohol or even some meds can irritate the bladder, says Dr Jacobs. They may also increase urine production, meaning multiple bathroom trips.Medical conditions: Like functional incontinence, some conditions might impact UI. This includes diabetes, obesity, UTIs or neurological disorders, says Dr Jacobs.Ageing: With age, bladder capacity decreases, along with muscle tone, which increases the risk for a leaky bladder.  Pregnancy and childbirth: “The added weight during pregnancy and potential pelvic trauma from childbirth can weaken bladder control,” explains Dr Jacobs.READ MORE: 8 Pelvic Floor Exercises That Are Better Than KegelsTreatment options for urinary incontinenceIn some cases, you can improve UI yourself by following these tips:Reduce the alcohol or caffeine intake and time the consumption. (Try to drink less before a workout or when you’re sick; when you know your bladder is iffy.)

    Consider your weight. Research shows a correlation between having unhealthy excess fat and having UI. Per a paper in Obstetrics & Gynaecology, obesity is shown to be a strong risk factor for urinary incontinence. It’s thought that excess body weight increases the pressure on the abdomen and bladder, which in turn damages the nerves and muscles that create a healthy pelvis-bladder function. Studies have also shown that weight loss could reduce UI.  

    Do pelvic floor exercises. You knew this would feature in a story about a leaky bladder! It’s not only great for sex and overall health but is a very important factor in reducing UI. These include Kegel exercises and using weights, like Yoni eggs.

    Try bladder training. If you schedule your bathroom breaks and add in delay techniques, this could retrain your bladder, says Dr Jacobs.

    Wear pads. They’ll keep things dry.

    Get medical intervention. In cases where the above doesn’t work, it’s best to see a doctor for assistance.READ MORE: This 5-Move Pelvic Circuit Will Totally Change How Your Orgasm FeelsIs it time for a doctor?If things don’t improve, it’s worth checking in with a professional, like a urologist. This would include diagnostic tests, like urine analysis, imaging (ultrasounds or other imaging to assess bladder and urethra function) and specialised tests, like urodynamic testing to measure bladder pressure and function.What would medical treatments involve?Treatment would depend on the type and severity of incontinence, says Dr Jacobs. This might include medication to relax bladder muscles or address underlying conditions, medical devices or Botox (to calm overactive bladder muscles). It might also include surgery, in severe cases. More

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      How To Decentre Alcohol From Your Social Life

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      Whether you’re one of the many who identifies as sober curious, soberish or California sober – it’s hard to deny: More and more people are looking for ways to decrease the role that alcohol plays in their lives. Between hangovers, hangxiety and um, the fact that alcohol is a known carcinogen, there’s plenty of reasons to limit just how much you’re consuming. But it’s easier said than done when alcohol is the focal point that many people’s social lives are centred around. That’s why we consulted the experts to show you how to cut back on drinking alcohol without your social life taking a knock.“It’s hard to go anywhere without someone offering you a drink,” says licensed clinical professional counsellor Leah Young, a Clinical Manager at Pathlight Mood & Anxiety Centre. Even if you’re not someone who struggles with alcohol addiction, it can be hard to decrease your alcohol intake. This is because alcohol shows up *a lot* in our day-to-day. It’s at sports games, company events and for some people, a regular night out with friends. “Alcohol has really permeated both happy moments and celebrations and sad ones when people are grieving and everything in between, including even when people are bored,” says Hilary Sheinbaum, author of The Dry Challenge: How to Lose the Booze for Dry January, Sober October, and Any Other Alcohol-Free Month. “It’s become almost the main character in social situations.” (Think: post-work happy hour, first-date drinks, best friends’ birthday parties, cry sessions after a breakup.) Chances are, you’re never too far from the next opportunity to drink, which only makes it harder to cut back.READ MORE: 13 Simple Mocktail Recipes To Keep On Hand All Year LongWhat to expect when you cut back on drinkingThe truth is that alcohol – through marketing, media and thousands of years of traditions – has wormed its way into a prominent role in our lives, both consciously and subconsciously. Sometimes, it provides a reason to get together with friends and other times it helps make a social situation feel a little bit smoother. Trying to decentre it then comes with some logistical and personal challenges. Like, can you still go to the bar with your friends? And, how do you handle how other people might react to you not drinking?Because drinking is so normalised, deciding not to might come with questions. You can expect that some people will be curious, says Young. But, it might also come with seemingly some discomfort or disappointment from friends. Those moments can be thought of as a “them thing, and less of a you thing,” says licensed clinical social worker Shani Gardner, a therapist at Soulful Grace Therapy. Switching up your behaviour might make people question their own and result in them projecting onto you. Approach that with kindness and compassion – but don’t take it personally, she says.READ MORE: Seriously Now, Is Alcohol Really THAT Bad For Your Sleep?“It’s become almost the main character in social situations.”At the same time *you* might be the one projecting. “We fill in the gaps in our head with what we think other people are thinking or feeling about us,” says Dr Hayley Treloar Padovano, an associate professor of behavioural and social sciences at the Centre for Alcohol and Addiction Studies at Brown University. “A lot of times those things aren’t true.” You might be worried about your friends judging you for not drinking, but it’s a misconception that drinking less or not drinking at all necessarily needs to turn your entire social life upside down. “You’re still going to be as fun. You’re still going to be as engaged – if not more engaged – in the conversation,” says Sheinbaum. “It’s just that you are going to have something different in your hands.”Untangling alcohol from your social life might feel like a big task, but on the other side of it is better sleep, better digestion and financial savings, to name a few, says Sheinbaum, who is sober curious herself and only drinks about once a month. Luckily, these expert tips for people looking to drink less make it a lot simpler.Meet the experts: Hilary Sheinbaum is a journalist, the founder of GoingDry.co, and author of The Dry Challenge: How to Lose the Booze for Dry January, Sober October, and Any Other Alcohol-Free Month and Going Dry: A Workbook: A Practical Guide to Drinking Less and Living More. Leah Young is a licensed clinical professional counsellor and the Clinical Manager at Pathlight Mood & Anxiety Centre. Shani Gardner is a licensed clinical social worker and the founder and therapist at Soulful Grace Therapy. Dr Hayley Treloar Padovano is an Associate Professor of Psychiatry and Human Behaviour at Brown University’s Centre for Alcohol and Addiction Studies.6 Tips To Decentre Alcohol From Your Life & How To Cut Back On Drink Alcohol1. Practice turning down alcohol in advance.If you know you’re heading to an event where you’ll be offered alcohol, prepare what you’re going to say before you get there, says Young. You don’t owe anyone a lengthy explanation, but coming up with something short and sweet beforehand can help minimise attention to your lack of drinking and make you feel more confident about navigating the convo.“You can have one statement ready to go for everybody, or you can vary and tailor it depending on your relationship with the person,” says Young. “But it’s important to practice it, otherwise you might stand there looking like a fish gasping for air.”You can stick to something simple, like, “Thank you, but I have a huge day at work tomorrow, so I’m not planning on drinking tonight” or “Actually, what I’m really craving right now is a Diet Coke.” Or, give more insight by saying something along the lines of, “I’ve been experimenting with drinking less to see if it boosts my energy/improves my mental focus/clears my skin,” – or whatever your reason is for cutting down on alcohol. You might even find that others have the same goal. But how you say it matters. Confidence is key, says Young. So is making sure you’re firm if you need to be, adds Sheinbaum. READ MORE: How To Do Social Season Sober, Plus The 15 Best Alcohol-Free Drinks2. Delay your drinking by 30 minutes.Ordering a drink upon arrival to your destination might feel like an icebreaker or a way to ease yourself into a social situation, and it often happens out of habit. By setting a goal to wait 30 minutes before you order your first glass of rosé, you can learn to tolerate any discomfort – and discover that you don’t need the alcohol in the first place. “If you put yourself in that situation and you say, ‘Okay, for 30 minutes I’m not going to drink and I’m just going to see what happens,’ you’ll discover that what goes up must go down; Our anxiety just can’t keep going up forever,” says Treloar Padovano. It’s kind of like exposure therapy for not drinking for longer periods of time. You’ll get better at navigating spaces without an alcoholic beverage in hand and build up the muscle to deal with the anxiety you have about not drinking. When the 30 minutes is up, feel free to order an alcoholic drink if you want one – or maybe you end up opting to wait another 30 minutes, and then another 30 and so on.3. Take the lead when ordering a drink or making plans.Have you ever been out to dinner and the first person to order gets an espresso martini and then suddenly everyone else at the table orders an espresso martini? That’s because drinking can also be about sharing an experience, says Sheinbaum. The thing is, your shared experience doesn’t have to be with alcohol. Set the tone by ordering a creative mocktail, the house-made lemonade or a classic Shirley Temple. Your friends might just follow suit. (Pro tip: If you pick the restaurant, you can be sure that there are plenty of delicious-sounding non-alc options.)You can also take the lead in other ways by volunteering to host or inviting people to get togethers where alcohol isn’t centre-stage or even present at all, says Young. Game or craft nights, bowling, museum-exploring and pottery are all things that can be done sans-alcohol (though your friends might bring some anyway). What you can control is serving a killer mocktail for the evening and providing your friends with something fun to do that isn’t sipping on alcohol. “Anything that is using your hands or using your body is fun,” says Gardner. “How could you drink alcohol and be wheel throwing at the same time? It just would be a little bit challenging to do that.” When the main event isn’t just showing up to a bar, it takes some of the pressure off of drinking.At the end of the day, remember that drinking is just one of the many activities you can do with loved ones, says Gardner. Adding some variety can help not only decrease your weekly drink count, but also expose you to new hobbies.READ MORE: 3 Easy Summer Mocktails For Social Gatherings4. Make your intentions clear to trusted friends and voice what type of support you need from them.While you don’t need to discuss your drinking habits with everyone, bringing a few friends in on your intention is a good idea, says Treloar Padovano. “Find a believer,” she says, or someone who is supportive of you. You can be vulnerable and open up the conversation before you head out to your plans, says Gardner. Start by sharing your goal, and then what you’re hoping your friend can do to help. It doesn’t need to be a super-intense talk. You can casually and confidently mention that you’re trying to drink less – and why. One reason to talk it out? You might find that some of your friends feel the same way, and this can help you feel more confident and comfortable with your decision. Even better: If you’re concerned about other people harping on the decision while you’re out, having an ally can help by distracting or backing you up when the topic arises about what’s in your cup, says Young. “Or you can even find somebody who’s willing to not drink with you that night,” she says. Whatever you need, just make sure to communicate it with your friends.Having a conversation in advance can also help set expectations on your friends’ part. This way, by the time you get to your destination for the evening, they know you won’t be drinking and have managed their own ideas for how the night will go. It also might help navigate any weirdness or surprises later on. For example, when it comes to the ever-popular suggestion of first-date drinks, mention that you probably won’t be drinking – but that they should free to – before making set plans.READ MORE: Here’s How To Spot Secret Addictions And Tips To Break The Cycle5. Find something else to calm your nerves.If you feel like alcohol helps you in a social setting, whether it’s by making you more calm or confident, just know that there are other, potentially healthier options for getting that effect, says Gardner.Instead of pregaming your date with a White Claw, turn on your favourite pump-up playlist to boost your confidence or try a quickie yoga meditation to quiet your nerves. If you show up to a social event and suddenly feel a little overwhelmed and nervous, head over to the bathroom for a deep-breathing break. This also might be a good time to call on the friend you’ve told about your decreased-drinking goals. They could make the ultimate hype person.You’ll have to find what works for you, but it starts with identifying what you’re perceiving alcohol to help you with and finding something else that does the same, says Gardner. 6. Try a dry challenge.While going cold-turkey from alcohol might not work for everyone, for some, a short dry challenge might be a helpful way to disrupt your drinking habits and have a long-term impact. “In some ways, not drinking at all is easier because you take the decision-making out of it,” says Treloar Padovano. Having a hard line to draw might simplify drinking less, rather than having to decide each time how much (or how little) you plan on drinking.For Sheinbaum, doing a dry challenge started out as a competition with her friend, but it turned into something much more. “I’m a stubborn Aries, so I was very dedicated to this challenge,” she says. And, while Sheinbaum was technically the winner because she didn’t drink for the entire month while her friend had one cocktail (and was treated to [a pricy] dinner as a result), both she and her friend saw benefits. “I say that we both ended up winning because it changed my perspective entirely about how alcohol is affecting my brain, my body, my mood, my life and my career,” she says.READ MORE: 5 Ways To Protect Your Liver From “Summer Season” DamageTake on the challenge with a friendJoining in on challenges like Dry January and Sober October – two months during which people abstain from alcohol – are also a built-in explanation for not drinking and likely mean you won’t be making the decision alone, too. Doing a dry challenge with a friend gives you a built-in support to vent to and cheer you on. Another perk: When you set a time goal to abstain from alcohol, every day you can track your progress, Sheinbaum says. Each day you get closer to your goal simply by skipping a post-work glass of wine. Plus, the effects are noticeable fast, she says. “Within the first ten days I noticed better sleep and my skin definitely improved,” she says.This article is intended for those looking to change their relationship with alcohol socially. If you are someone who deals with addiction, find emergency hotlines, counselling and treatment options here.This article by Olivia Luppino was originally published on Women’s Health US. More

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      New Study Finds Exercise Before Cancer Diagnosis May Lower Progression Risk

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      Engaging in regular physical activity before a cancer diagnosis can significantly reduce the risk of cancer progression and mortality, according to new research published in the British Journal of Sports Medicine. The study, conducted by Discovery Vitality in partnership with researchers from Wits University and the University of Western Ontario, highlights the critical role of physical activity in cancer progression and survival.The groundbreaking study retrospectively analysed data from 28,248 individuals with stage 1 cancer, examining their levels of physical activity prior to diagnosis.Moderate to high physical activity (60 or more minutes per week) compared to no activity in the year preceding the diagnosis of cancer was associated with:27% lower risk of cancer progression.

      47% lower risk of death from any cause.Low physical activity (less than 60 minutes per week) compared to no activity in the year preceding the diagnosis of cancer showed:16% lower risk of cancer progression.

      33% lower risk of death from any cause.Dr Mosima Mabunda, Head of Wellness at Discovery Vitality, noted: “This research provides strong evidence that physical activity should be a key component of cancer care, before and after diagnosis. Exercise not only helps reduce the risk of developing cancer but also improves survival outcomes, making it a powerful tool in managing the disease.”READ MORE: Ready To Get Fit? Tap Into The New Vitality Fitness PlatformThe global cancer burdenCancer remains a leading cause of premature death globally, with approximately 1 in 5 people expected to develop the disease in their lifetime. According to the World Health Organization (WHO), cancer was responsible for 9.7 million deaths worldwide in 2022. In South Africa, the situation is equally concerning, with the National Cancer Registry (NCR) reporting that the lifetime risk of developing a cancer is 1 in 8 females and 1 in 6 males.The preventable nature of many cancers highlights the importance of lifestyle interventions. It is estimated that 30–40% of cancers could be prevented by addressing environmental and modifiable risk factors such as physical inactivity, smoking, poor dietary habits and obesity. These same factors not only influence the risk of developing cancer but may also impact cancer progression, recurrence, and mortality.The study’s findings reveal that the benefits of physical activity are long-lasting. Five years after a cancer diagnosis, individuals who were physically active before their diagnosis had significantly lower rates of cancer progression compared to those who were inactive. Dinesh Govender, CEO of Discovery Vitality, commented, “Our core purpose at Discovery Vitality is to enhance and protect people’s lives, and this research strongly supports the value of physical activity in cancer care. People who build a habit of regular physical activity are more resilient, which is why we prioritise incentivising exercise through our programmes. It’s heartwarming to know that the work we do at Discovery Vitality makes a meaningful difference in improving survival rates and quality of life for cancer patients.”Implications for public healthThis research adds to the growing body of evidence that physical activity is a vital component of public health strategies. By prescribing exercise, healthcare providers can help reduce the burden of cancer and improve outcomes for those diagnosed with the disease.Discovery Vitality champions initiatives that help individuals develop a habit of regular physical activity, recognising its critical role in disease prevention and management. The findings from this study show the importance of incorporating exercise into cancer care protocols and public health recommendations.In yet another effort to encourage healthy living, Vitality presented the findings of a study they partook in, which found a positive correlation between physical activity and the reduction of cancer progression and death. Some of the study authors present at the launch cast a spotlight on the ‘Big Five’ cancers in South Africa – and delved deeper into the complexities of cancer treatments as well as the role of exercise in the battle against cancer. All in all, an enlightening study that will hopefully get more people to move their bodies. It’s never too late to start! – Kemong Mopedi, Deputy EditorREAD MORE: Can Your VO2 Max Really Reduce Your Death Risk?For individuals, this serves as a powerful reminder of the health benefits that even modest levels of exercise can bring. **WH Partnership 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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      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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      Is There Anything You Can Eat To Make Your Vagina Smell Good + More Sexual Health Questions Answered

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      Where sexual health is concerned, there are many misconceptions doing the rounds because…between Google and TikTok, someone’s always ready to play expert. From whether you’ll be able to have good sex after a hysterectomy to whether probiotics really do anything for your vaginal health – and everything else in between – Pretoria-based ob-gyn Dr Sebolelo Mojaki sheds some light on some of those questions you and your friends tried to answer yourselves at your last get-together.READ MORE: 4 Most Common Questions Women Ask About Their Sexual HealthIs it true that sex drive increases with age in women — what are the biological reasons behind that?You likely won’t notice a dramatic difference in your libido when you enter different decades of life. Factors that affect your libido just tend to happen as you transition from your 20s to your 40s and beyond. Learn more about how libido changes with age, including typical times when sex drive may dip, treatment options, and when to contact a healthcare provider.What is my vagina supposed to smell like?Tangy, fermented, or sour. These are perfectly healthy adjectives to describe the vaginal odour created by your normal bacterial flora. Good bacteria help keep your vagina healthy by producing lactic acid, hydrogen peroxide, and other substances to keep harmful bacteria at bay.READ MORE: These Unusual PMS Symptom Treatments Actually Work – Minus PainkillersWhy do some women experience ovulation and not period pains? Ovulation pain is usually felt on one side of the pelvis, either left or right, depending on which ovary releases the egg. It can feel like a twinge or pop, and it may last for a few moments or longer. Other conditions that can cause similar pain to ovulation include: Endometriosis, Ovarian cysts, Sexually transmitted infections (STIs) like chlamydia, Scar tissue from surgery near the ovaries, and An ectopic pregnancy.  Stress, anxiety, excessive exercise, and significant weight loss can also disrupt your menstrual cycle. Should I be taking probiotics daily for my vaginal health?There is no consensus on whether probiotic supplements are effective for vaginal health, and some experts say they are a waste of money. Antibiotics are the recommended treatment for conditions related to vaginal imbalance. However, some research suggests that probiotics may be helpful in certain situations:After taking antibiotics  

      For recurring bacterial vaginosis  

      For women who want to try a probiotic, some studies suggest that those containing Lactobacillus rhamnosusGR-1 may be beneficial  Before taking probiotics, you should consult a healthcare professional to get a proper diagnosis and treatment. READ MORE: Your Most Urgent ‘Down There’ Questions Answered By ExpertsIs there anything that I can eat to make my vagina smell good? There is no evidence that eating large amounts of fruits like pineapple or banana will significantly change the smell or taste of a vulva.What kind of vaginal discharge is normal?Normal vaginal discharge is usually clear, white, or off-white, and can be thin, sticky, elastic, thick, or gooey. It may have a slight odour, but it shouldn’t be strong or unpleasant. The amount of discharge can vary from person to person, and it can change throughout your menstrual cycle. Here are some other characteristics of normal vaginal discharge:It may increase two weeks before menstruation.  

      It may change or increase with some birth control methods.  

      It doesn’t cause itchiness or irritation.  

      It may look yellow when it dries on underwear or a panty liner.Can I still have good sex after hysterectomy?A hysterectomy shouldn’t affect your ability to enjoy sex. Typically, it does not affect sensation in the vagina or a woman’s ability to have an orgasm. However, if your ovaries were removed during the procedure, it could affect your sex drive due to hormonal changes. More

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      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