Health Advice

Subterms

    Latest story

    113 Shares

    Exactly How To Do Supplement Stacking, From A Pharmacist

    by

    Quick: count the number of supplements you take a day. There’s the omegas for brain boosting, the nootropics in your coffee, maybe a sleep supplement or magnesium, too. But now, tailoring your supps for max impact, also known as supplement stacking, is gaining traction. When done right, supplement stacking can bridge nutrient gaps, enhance results from training or diet changes and support health through life’s hormonal shifts – without falling into the trap of expensive but ineffective over-supplementation. WH spoke to the experts about how to do supplement stacking for women without overdoing things. 

    Meet the expert: Nicolene Schoeman is a clinical pharmacist and fitness enthusiast. Sikhosande Kula is a Responsible Pharmacist at AKOS BIO.

    What Is Supplement Stacking? 

    In a nutshell, it’s the art of combining vitamins, minerals and performance boosters in a deliberate, goal-driven way. Supplement stacking has been used among women increasingly to optimise energy, hormones, recovery, or overall well-being. “Modern lifestyles, soil nutrient depletion and certain health conditions mean many people fall short of their nutritional needs,” explains Sikhosande Kula, a Responsible Pharmacist at AKOS BIO.

    But while the idea of creating a “custom formula” can sound amazing (or too good to be true?!), the smartest stacks aren’t just a grab-bag of trending capsules. They’re built on an understanding of your body’s needs, your lifestyle, and the science behind each ingredient. “Supplements should complement, not replace, a nutrient-rich diet,” Kula maintains.

    Benefits of stacking 

    “I can see why supplement stacking is gaining popularity,” says  Nicolene Schoeman, a clinical pharmacist. “When done thoughtfully, it can make sense. Some nutrients work beautifully together in what we call nutrient synergy – where the combined effect is greater than what either nutrient could achieve on its own. It’s a bit like pairing the right training program with the right nutrition plan – the results can be amplified.” It’s something chemists see all the time, Schoeman explains. For example, adding a pinch of black pepper to your Golden Milk with turmeric helps the absorption of those antioxidants. Also, pairing iron with vitamin C will help improve the absorption. 

    The benefits of supplement stacking for women don’t end there: many can target multiple aspects of health at once, says Kula. For example, combining magnesium and B vitamins for energy and nervous system support, she adds.

    READ MORE: 15 Things Your Period Could Be Telling You About Your Health

    How To Build A Supplement Stack 

    Supplement stacking as a woman could yield results, with people using it for weight loss, enhanced performance, hormonal balance and more. According to experts, here’s how to build one for yourself. 

    1. Set a goal 

    Be as specific as possible. If your goal is to “get healthier”, quantify that. Do you want to score a new PB? Reduce inflammation in your back? Support focus during work? Balance hormones? From there, your needs will fall into four core categories: performance, prevention, recovery, or symptom support. Stacks should differ depending on which.

    2. Get the basics right 

    Every supplement is going to sound fancy, and the allure of health elixirs are hard to resist. “The supplement industry is massive (worth over $480 billion globally in 2024!),” explains Schoeman, “and it thrives on convincing us we need more than we actually do.” Schoeman narrows down her needs by asking what is genuinely missing from the diet. And then, she asks how she can improve meals, hydration, rest and training first – and adds supplements after. 

    3. Find the gaps 

    Once you’re sure you’re getting eight to 10 a night, five a day and an hour of movement, try precision-targeting the gaps in your nutrition. Blood tests can find deficiencies like vitamin D, B12, iron and more. Use a symptom tracker to make sense of things like frequent fatigue, poor concentration and brittle nails. These are sometimes linked to specific nutrient needs. And, consider your lifestyle. Vegans absolutely need vitamin B12 and omega-3; office workers should be getting extra vitamin D to make up for the lack of sunlight. 

    4. Choose evidence-based supps

    Choose supplements with strong human clinical evidence (check Examine.com, Cochrane Reviews, PubMed). If you find a study done only in rodents or only has anecdotal evidence, avoid or approach with caution. And remember, says Schoeman: “supplements aren’t regulated as tightly as medicines. ‘Proprietary blends’ might sound fancy, but they often don’t disclose exact amounts of each ingredient, making it harder to know what you’re truly taking.” In this case, do some extra research. 

    5. Measure the dosage 

    Many supplements come in blended powders, so you can cut down on buying a ton of stuff. While this is great, it could lead to over-supplementation. Check the dosages of your stack to make sure you’re not overdoing things. 

    READ MORE: Your Cardio Age Could Predict How Long You’ll Live – Here’s How To Measure It

    Pitfalls Of Supp Stacking 

    “Always check for safety, side effects and interactions with any medications you take,” warns Schoeman. “Even something ‘natural’ can cause harm, and at the very least, an unnecessary supplement can be a waste of money.” There are other possible negatives, too: 

    Taking more than the safe daily dose of certain vitamins or minerals

    Overlapping ingredients (for example, Vitamin D showing up in multiple products without you realising)

    Interactions with prescription medication

    Spending a lot of money on combinations that may not be effective for you personally

    Is Supplement Stacking For You? 

    In short, it could be. In either case, it’s smart to optimise any supplements you’re already taking. “Supplement stacking can be a smart, targeted approach if it’s based on your actual needs (and ideally, blood work or professional guidance),” says Schoeman. “But without a clear reason, it’s a bit like throwing ingredients into a smoothie hoping it will taste amazing – sometimes it works, sometimes it’s just an expensive experiment.”

    READ MORE: 13 Next-Gen Biohacks Every Wellness Girl Should Know More

    More stories

    • 150 Shares

      in diet and nutrition

      Raw, Real And Ready: The Power Of Liquid Probiotics That Actually Work

      by

      Probiotics are everywhere – people are using them for digestion, immunity, skin and even mental health. But with so many options on the market, it can be hard to know which one to choose.

      Different probiotics offer different benefits, depending on how they’re stored, taken and even how they taste. But the most important factor is simple: how well the bacteria survive and thrive in your gut.

      That’s exactly what sets Rawbiotics apart. Our products are non-freeze-dried, 100% natural and packed with multiple live strains – making them effective, convenient and trusted as South Africa’s leading liquid probiotic.

      We’re Non-Freeze-Dried – And That Matters

      Freeze-dried probiotics (capsules/ powders) often struggle to survive in the gut, which is why their labels shout about “billions of CFUs.” But numbers don’t guarantee effectiveness. At Rawbiotics, our probiotics are alive and active – never freeze-dried – so they start working as soon as you take them. We use a unique fermentation process that carefully balances temperature, sugar and pH. This not only keeps the cultures alive but also gives our products a shelf life of up to two years.

      READ MORE: 13 Next-Gen Biohacks Every Wellness Girl Should Know

      We Use 12 Strains – All Grown Together

      Ever wonder why most probiotics don’t contain as many strains as Rawbiotics? That’s because freeze-dried probiotics are grown separately in sterile, controlled environments. Once outside those conditions, they can’t survive unless they’re put into a dormant state.

      Rawbiotics takes a different approach. Our 12 strains are grown together, allowing them to naturally interact and support one another during fermentation. This creates a thriving, balanced environment that not only keeps the bacteria alive but also helps them flourish in your gut. So you’re not just getting multiple strains – you’re getting a living ecosystem that supports overall gut health.

      Convenience You Can Count On

      Rawbiotics fits easily into your routine – take it any time of day, with or without food. No refrigeration needed, and our 200ml travel-size bottle is perfect for life on the go. Best of all, Rawbiotics starts working from the moment you take it. Because it’s alive and active – not freeze-dried – it goes straight to the gut, delivering real results fast. No delays, no waiting – just better digestion, improved immunity and a healthier you.

      READ MORE: Wellness Special 2025

      Trusted by Thousands: Over 2,500 Five-Star Reviews and Counting

      With more than 2,500 five-star reviews, Rawbiotics has clearly earned the trust and satisfaction of its customers. Celebrated for its efficacy and convenience, it consistently delivers real, reliable results – time after time – making it a standout choice in its category.

      Available in 200ml, 500ml and 1L bottles, Rawbiotics is stocked online, in health stores, pharmacies and major retailers nationwide.

      **WH Partnership More

    • 150 Shares

      in health and weelbeing

      10 Scarily Common Diabetes Myths That Can Put Your Health At Risk

      by

      Fact: diabetes is the number one cause of death among South African women, according to Statistics South Africa’s latest data. The only thing overshadowing it is Covid-19, which only reflects the year in which the stat was captured – 2021. Diabetes is now responsible for more deaths in S.A. than heart disease, cancer and HIV. “We’re facing a public health crisis,” says Ingrid Singels, Marketing Manager for Pharma Dynamics’ Scientific Division. “Worldwide, diabetes affects men and women equally, but in South Africa, we see significantly more women living with diabetes than men, and they also face more severe complications. Yet, diabetes remains underdiagnosed and undertreated.” One factor contributing to the epidemic is diabetes myths, which evidence shows are especially prevalent among women, and these myths can delay diagnosis, hinder treatment, and worsen outcomes. 

      Added to that, women have a unique (read: more complicated) manifestation of diabetes when compared to men. According to a large literature review in 2019 in BMC Medicine, women with diabetes experience a 13% greater risk of death from all causes, 30% greater risk of death from cardiovascular disease, and 58% greater risk of death from coronary heart disease, compared to men with diabetes. Here, we’re discussing 11 of the biggest diabetes myths with evidence. 

      Myth 1 – Eating Too Much Sugar Causes Diabetes

      Eating too much sugar does not cause diabetes, but an unhealthy lifestyle and poor nutrition may. It’s a combination of genetics and other unknown factors that trigger the onset of Type 1 diabetes, and Type 2 diabetes is caused by genetics and lifestyle factors. The truth is that a diet high in kilojoules can cause you to become overweight, increasing your risk of developing Type 2 diabetes.

      Myth 2 – Diabetics Can’t Eat Any Sugar Or Sugary Foods

      Having diabetes doesn’t mean that you have to have a sugar-free diet. In the past, diabetics have been advised to avoid sugar as much as possible, but research shows that sugars from fruit, vegetables and dairy products are an acceptable part of a healthy diet. Diabetics should be able to enjoy a wide variety of foods, including some with sugar. In fact, up to 10% of total daily energy requirements may consist of sugars like table sugar and sugar-sweetened products, without having a negative effect on blood sugar levels.

      READ MORE: 6 Tips That Will Help You Spot Fake Health Info

      Myth 3 – People With Diabetes Should Avoid Certain Fruits

      The belief that diabetics should avoid certain fruits, like grapes and bananas, is a common misconception. You can still achieve good blood sugar control while incorporating these fruits into a balanced diet because they have a similar sugar content per portion to other fruits. Grapes and bananas are both healthy food choices for people with diabetes as they are high in fibre, low in fat and packed with vitamins and minerals. Plus, strong studies show that a higher intake of whole fruits (blueberries, grapes, apples) is linked with a lower type 2 diabetes risk, while fruit juice is linked with higher risk. 

      Myth 4 – Diabetics Should Eat Special Diabetic Food

      Many diabetics believe that foods labelled as ‘suitable for diabetics’ are beneficial or even essential for good health, when in fact many of these products can be high in saturated fat and calories and may still raise blood sugar levels. According to Cindy Chin, company dietician and nutrition manager at Woolworths, the key to nutrition for diabetics is to include a wide variety of foods and focus on portion size and balanced meals.

      READ MORE: Postpartum Depression: Why Do So Many Women Suffer in Silence?

      Myth 5  – Gestational Diabetes (GDM) Is Temporary, So It’s No Big Deal

      This condition develops due to hormonal changes during pregnancy that create insulin resistance, not because of dietary choices. Gestational diabetes affects 3-20% of pregnant women, depending on risk factors, and while being overweight increases risk, women of all body sizes can develop the condition. The misconception that eating habits cause gestational diabetes leads to unnecessary guilt and shame among pregnant women. Having said that, GDM raises a woman’s later risk of type 2 diabetes by around eight to 10 times and increases future cardiovascular risk. Ongoing screening and prevention matter for years after pregnancy. 

      Myth 6  – Diabetes Among Women Is The Same As With Men

      Compared with men, women with diabetes face a higher relative risk of fatal coronary heart disease and a greater risk of heart failure when coronary disease is present. Some scary stats: 

      Recent data show that women with type 2 diabetes have a 27% higher stroke risk and 19% higher vascular dementia risk than men

      Women are less likely to reach improved blood sugar levels and receive less intensive care compared to men

      And, women’s hormonal fluctuations play a significant role in how diabetes affects our bodies. Early menopause (before age 40) significantly increases type 2 diabetes risk compared to menopause after age 50. Cyclical hormonal changes also make diabetes control more difficult in pre-menopausal women. Knowing this, it’s important for women to take care of their health. 

      Myth 7 – Cinnamon (Or A ‘Natural’ Supplement) Can Replace Diabetes Meds

      Short answer: it’s not a medication substitute. Explanation: studies suggest cinnamon may reduce fasting glucose or lipids, but it’s no replacement for medication. 

      Myth 8 – Only Obese People Get Diabetes

      Excess body fat, especially around the abdomen, significantly increases the risk of type 2 diabetes by promoting insulin resistance. And while obesity plays a big role in increasing your risk for type 2 diabetes, it’s not the full picture. Having a so-called “normal” weight doesn’t exclude visceral fat (the “bad” kind around your organs), or low muscle mass, both of which can contribute to type 2 diabetes. 

      READ MORE: Your Cardio Age Could Predict How Long You’ll Live – Here’s How To Measure It

      Myth 9 – Insulin Is Addictive, So You Should Avoid It 

      Among women, there is a common fear of insulin injections and the idea that insulin is addictive or can cause blindness. According to studies, these are untrue. But more than that, introducing insulin early on has been shown to reduce diabetes-related complications. Insulin is a natural hormone made by the body and can’t cause addiction.  

      Myth 10 – You Can Always Tell When Your Blood Sugar Is High 

      Across multiple studies, this is the most common misconception. In studies, 64% of patients in Taiwan and 54% of a minority population in the U.S. believe that they can sense elevated glucose levels. The truth: high blood sugar often develops slowly without early symptoms. According to experts, this myth can prove dangerous, since it can prevent monitoring blood glucose levels properly.  More

    • 125 Shares

      in health and weelbeing

      6 Tips That Will Help You Spot Fake Health Info

      by

      Sadly, fake health info is as common in our world as barbells in a CrossFit box. Misinformation is widely documented as a recurring problem in South Africa’s public health environment – researchers and fact-checkers flagged persistent health myths after the COVID-19 peak. And, being able to sport fake health info is essential: the WHO emphasises that misinformation undermines public health responses. 

      During health emergencies (like COVID), misinformation spreads the most. Here’s how to spot fake health info and protect yourself – and everyone you love – from falling prey. 

      #1 Check The URL

      Sites that end in .gov, .edu, or .org (government agencies, universities and nonprofits) tend to be the most trustworthy. Dot-coms from news organisations can be good, if their reporters are thorough (for the record, we at Women’s Health are sticklers for accuracy). What’s shifty: URLs ending in .co, which often aim to mimic real news outlets.

      #2 See Who’s Quoted

      If your health info in question is on a website or news site, know that a good journalist will interview multiple sources, including the study author. A really ace story will link to a study in order to corroborate health information and other experts. Take 30 seconds to Google them. 

      Reliable stories tap credentialed academics (Drs, PhDs) actively studying the area being reported on. In other words, a homoeopathic healer commenting on the genetics of cancer should be a red flag. The same goes for info on Insta, TikTok or anywhere else: someone dishing advice about a health condition should be a seasoned professional in that field. 

      #3 Find Corroboration 

      If the health info in the TikTok video is sound, you’ll likely find other docs and experts echoing that info in their content on social media or on a reputable website. If not, they may have done their research and rejected it. One viral post + no other coverage → red flag. If someone is quoting a study, find out who funded it, where it was published, how large the study was and whether it was peer-reviewed. Tiny studies, preprints, or anonymous sources need extra scepticism. 

      #4 Use Fact-Checks 

      For suspicious claims, check fact-checkers (AfricaCheck in SA, Full Fact, Poynter/PolitiFact, Snopes, or the National Department of Health). Many claims have already been debunked.

      #5 Check The Language  

      Health info should be informative without being emotionally-charged. Someone who is pushing an agenda (e.g., trying to sell a supplement) will appeal to your feelings, not your brain. Similarly, sensational language likely serves to divert any info about something’s efficacy. “Breakthrough: Tomatoes reduce heart attack risk” will get you to click, but the story should provide context up front, rather than hiding the caveat that you have to eat a truckload of tomatoes a day to reap any benefits.

      #6 Follow High-Quality Sources Online 

      A content creator who is a qualified, registered medical practitioner is a better place to learn about health info than someone without those qualifications. Unfollow or mute pages/accounts that repeatedly share sensational health claims. Algorithms reward engagement – unfollowing reduces future similar content. Use “Not interested / See fewer posts like this / Mute” options on Facebook/Instagram/TikTok/YouTube – signal your preferences.

      This story was first written by Tracy Middleton and was published on www.womenshealthmag.com. Additional reporting added by the Women’s Health SA team. More

    • 125 Shares

      in health and weelbeing

      7 Best Brain-Boosting Supplements For Improved Memory, Concentration And Mood

      by

      Forgetting what you did yesterday and putting a pair of spectacles in different areas of the house so you’re never without them doesn’t have to be your endgame. “Cognitive health refers to maintaining and optimising mental functions – things like memory and concentration, as well as mood,” explains Professor Andrew Scholey, a researcher in human psychopharmacology. Professor Con Stough, a cognitive neuroscientist, adds, “The ‘use it or lose it’ rule is worth remembering here.” Read: the work you put into keeping your abs in shape also applies to your brain. But brain-boosting supplements can be a great help too, to improve your memory and mood, to bust brain fog. Here, we’ve rounded up the best brain-boosting supps, per experts and studies. 

      How Do Brain-boosting Supplements Work? 

      “How they work really depends on the exact ingredients – every supplement is a bit different,” explains Nicolene Schoeman, a clinical pharmacist. “In short, they help create a healthier environment for your brain to thrive, especially when combined with the real non-negotiables: sleep, movement, stress management, and a balanced diet.” In general, Schoeman’s outlined four key functions of brain-boosting supplements, or nootropics, below: 

      They help fuel your brain. Some improve the brain’s supply of oxygen and glucose (your brain’s main energy sources), which may help it perform better, especially when you’re tired or stressed.

      They protect brain cells. Certain ingredients act like a shield, helping defend brain cells from damage caused by inflammation, poor circulation, or free radicals (unstable molecules linked to ageing and cognitive decline).

      They support better communication between brain cells. Some help your brain build key proteins and healthy fats that keep your brain cell membranes strong and flexible, helping neurons (your brain’s messengers) communicate clearly.

      They may improve blood flow. This means more oxygen and nutrients get to your brain, which could boost focus, mental clarity, and alertness.

      READ MORE: 6 Things Neurologists Would Never Do If They Wanted To Protect Their Brain Health

      How Can You Know If A Nootropic Supplement Is Worth It? 

      “As a clinical pharmacist (and someone passionate about living a healthy, high-performing life), I get it – we all want to feel sharper, remember better and stay focused longer,” says Schoeman. “But here’s the truth: the field of brain supplements is still young, and while some ingredients show early promise, most don’t have enough strong, consistent evidence yet to back up the bold claims on the label entirely.” For example, while a label might claim a product is science-backed, that science may refer to small, short-term studies, or those done on animals, Schoeman points out. 

      So what’s a girl to do? Avoid the bold claims, says Schoeman. “Supplements that make wild promises like ‘limitless focus’ or ‘instant memory upgrades’ often fall short,” says Schoeman. And, try to nail the basics first: good sleep, nutrition, stress management and frequent movement. “No supplement can replace the proper foundations of brain health,” says Schoeman. Having said that, nutritional gaps created by hectic schedules, restrictive diets or other health conditions mean that sometimes, a brain-boosting supplement may be a good add-on. Specific supps Schoeman would go for? Omega-3, B vitamins, magnesium, creatine and vitamin D. 

      Will Nootropics Interact With Other Meds? 

      In short: maybe! If you’re on antidepressants, anti-anxiety meds, sleeping aids or stimulants, it’s best to check with your doc first. Per Schoeman, Huperzine A, found in some supplements, can interact with medications used for IBS, urinary tract infections, inhalers for COPD or asthma and eye drops for glaucoma. These interactions might reduce the effectiveness of both the supplement and the medication, or cause worse side effects.

      Here are two other contraindications, per Schoeman: 

      5-HTP or tryptophan can increase serotonin levels, which may lead to a serious condition called serotonin syndrome when taken with certain antidepressants.

      Herbal supplements like ginseng or rhodiola can raise blood pressure, which is risky for people with hypertension, heart problems, or those already taking psychiatric medications, as they can cause overstimulation.

      Bottom line: always talk to your healthcare provider before starting any new supplement, particularly if you take medications or have health conditions. 

      READ MORE: The Exact Supplements Women Need To Be Taking, According To Studies

      Best Brain-Boosting Supplements For Women 

      1. Vitamin B12

      Essential for energy metabolism, nerve function, and preventing fatigue and cognitive decline. B12 deficiency is common in older and menopausal women, which means this is a good one to supplement, especially if you’re vegan. A higher intake has been connected with better cognitive function in perimenopausal and postmenopausal women.

      Dosage: At least ~2.4 µg/day of B12 is recommended; a study of post-menopausal women suggests that ~6 µg/day corrects biomarkers. Many women supplement at 10 µg/day for cognitive support. ”In one study, B12 improved cognition in 84% of people with cognitive impairment – that’s huge,” says Schoeman. 

      Cautions: Generally safe. High doses very rarely cause acne-like rash or interactions; individuals with B12 injections or specific blood disorders should consult their providers. 

      Also try: A B-vitamin complex, including B6 and B9 (folate). 

      2. Omega-3 Fatty Acids (EPA & DHA)

      EPA‑rich omega‑3s at ~1 g/day may ease depressive symptoms and support memory, attention, and cognitive clarity. “DHA, in particular, is a major building block of the brain and helps support memory, mental clarity, and mood,” says Schoeman. 

      Dosage: Around 1 g/day of EPA‑DHA combined, with EPA of 60% or more. 

      3. Creatine Monohydrate 

      Creatine is trending as a cognitive support tool for stressed or ageing brains. Popular among athletes – and now gaining attention in discussions about menopause cognition. “Research now shows it may benefit short-term memory, processing speed, and mental clarity too,” adds Schoeman. 

      Dosage: 3–5 g/day is common and effective

      Cautions: Safe for healthy individuals; those with kidney disease should consult a clinician. Loading (taking up to 20g per day) can cause GI discomfort or water retention.

      4. Magnesium

      “Magnesium is an unsung hero,” says Schoeman. “It helps calm the nervous system, supports memory and reduces inflammation and oxidative stress in the brain, both key contributors to cognitive decline.” Recently, it’s been highlighted as a missing nutrient in many experiencing brain fog and poor sleep – common in stress or during peri/menopause.

      Dosage: The RDA is 310-320mg daily, from diet and supplement combined. 

      Cautions: Excess supplementation may cause nausea, hypotension, confusion. 

      READ MORE: The Big Benefits Of Creatine, Especially For Women 

      5. Caffeine 

      Yes, really! There’s a reason you chug the stuff to stay alert during all-nighters. “It works by blocking adenosine, the chemical that makes you feel drowsy, so your brain stays more alert,” explains Schoeman. 

      Dosage: Experts recommend no more than 400mg a day.

      Cautions: Overdoing it means increased heart rate, heart palpitations, high blood pressure, upset stomach, nausea and more. Stick to no more than two or three cups of java a day. 

      6. Lion’s Mane 

      Booming social media buzz among midlife women for memory, focus, mood stabilisation and neuro‑protection. Anecdotes from public figures highlight subtle mental clarity improvements.

      Dosage: 1g a day is generally fine, up to 16 weeks.

      Cautions: Generally well‑tolerated; mild stomach discomfort in some. Long‑term safety not fully studied.

      7. Ashwagandha 

      Widely discussed for stress, focus, mood and brain fog in menopause. Studies report improvements in working memory, reaction time, and reduced stress. An adaptogen that helps modulate cortisol, reduce inflammation, and support neurotransmitter balance.

      Dosage: 300–600 mg/day (sometimes split twice daily) of standardised root extract over 6–12 weeks yields benefits.  

      Cautions: Mild GI upset in some. Avoid during pregnancy or thyroid disorders unless approved by a healthcare provider. May interact with sedatives or thyroid meds.

      From The Ed’s Desk

      Chemistry Natural Science BALANCE

      Chemistry Natural Science BALANCE

      The guys over at Chemistry really took the assignment seriously: this mix is stuffed to the gills with everything from probiotics and collagen to brain-boosters like ashwagandha, ginseng and cordyceps. I take these in weeks that are especially demanding on my brain and always feel that extra pep after. 

      Michelle, Features Ed

      Motherkind Libido Her

      Motherkind Libido Her

      I decided to give this a go for mood and energy during a tough training block – I was feeling pretty run down after my morning workouts. I’ve been taking it for about three weeks now, alongside a few other Motherkind supplements, and I’ve definitely felt the calm, energised boost I was after.

      Kelleigh, Managing Ed 

      Pukka Pure Brain Boost

      Pukka Pure Brain Boost

      This 4-in-1 powder blend combines plant-based protein with cognitive-enhancing ingredients like flax, ashwagandha and Lion’s Mane. The best part? It is completely tasteless but has a creamy texture, so I’ve been adding this to my coffee – bonus creaminess, no milk needed! It’s a great help for muscle support and overall brain function. 

      Michelle, Features Ed

      PrimeSelf Ashwagandha

      PrimeSelf Ashwagandha

      Everyone knows your brain can’t function at its best without proper rest – and I was seriously struggling to sleep. After a particularly dismal sleep score from my Garmin, I decided it was time to take action. Before starting this, I sometimes logged just 18 minutes – or even zero – of deep sleep. Now, I consistently get at least 90 minutes of deep sleep per night.

      Kelleigh, Managing Ed

      NOW Foods GABA

      NOW Foods GABA

      This supplement contains Vitamin B6, which acts as a coenzyme – meaning it helps enzymes carry out essential chemical reactions – in the production of several key neurotransmitters, including serotonin, dopamine, GABA and norepinephrine. While there’s some debate around whether supplemental GABA crosses the blood-brain barrier effectively, I’ve personally found this combination really helpful for improving sleep quality.

      Kelleigh, Managing Ed 

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

    • 150 Shares

      in health and weelbeing

      What To Know About An Adult Autism Diagnosis – Esp For Women

      by

      Although autism can be reliably diagnosed by age two, in practice, Dr Birgit Schlegel, a paediatric neurologist at Mediclinic Constantiaberg in Cape Town, says most children are only diagnosed around the age of five – and some not until adolescence or adulthood. “Later diagnosis often means the individual has lived for years with emotional, behavioural and social difficulties that were not properly understood or supported.” And, research suggests that an adult autism diagnosis is common among women. That’s because girls with autism spectrum disorder (ASD) are more likely to camouflage their symptoms than boys. This further delays a diagnosis. 

      Globally, one in every 100 children is diagnosed with autism spectrum disorder (ASD). In the United States, however, this figure has risen sharply to one in 31. Boys are more likely to be diagnosed than girls – a pattern that holds true for South Africa as well. In South Africa, no data exists that points to how many people receive an adult autism diagnosis. But emerging research suggests that almost 80% of autistic females remain undiagnosed by age 18. 

      Even based on the likely conservative estimate of 1% of the population being affected, hundreds of thousands of people in South Africa are likely living with autism. Many may be undiagnosed due to limited resources, stigma, or lack of awareness. As prevalence rises worldwide, so too does the need for accessible screening, informed care, and support for families. Here’s what to know about an adult autism diagnosis, and how ASD manifests for women. 

      What Is Autism Spectrum Disorder? 

      Autism is a neurodevelopmental disorder characterised by challenges in social communication and interaction, as well as restricted and repetitive behaviours. “This means that there are differences in the way the brain develops or in the way brain connections are made and maintained. This, in turn, affects the way that information is processed, or skills are acquired,” explains Dr Mwanja Chundu, specialist psychiatrist at Mediclinic Crescent Mental Health Services in Cape Town. “These [symptoms] are impairments in reciprocal social communication and social interaction, and restricted, repetitive patterns of behaviour, interests, or activities.”

      Some individuals may also be highly sensitive to everyday sensory experiences – such as loud noises, bright lights, certain textures or strong smells. These can feel overwhelming or even painful. [People with ASD] may also struggle with communication, both in speaking and in understanding body language, facial expressions, or tone of voice.

      As Dr Schlegel points out, the term “spectrum” in ASD refers to the wide range of symptoms and also severity. “While earlier diagnostic frameworks distinguished between separate types of autism, the disorder is now classified based on severity. And, more importantly, on the level of support required.”

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

      How Is ASD – And An Autism Diagnosis – Different Among Women? 

      “Women are more likely to mask their autism symptoms by compensating for any deficits, or mimicking expected social behaviours,” explains Dr Chundu. “This makes the social challenges they face more subtle. Their special interests may be less focused on inanimate objects or solitary activities.” Because of this “masking”, women can go years before being screened for ASD. Their neurology also differs from boys. A Stanford University School of Medicine study compared the brain structures of boys and girls. They found motor-related differences, which means that girls are less likely to visually display repetitive motions, like hand-flapping, than boys. 

      “Women often don’t seek a diagnosis until they wear out their ability to compensate for the deficits. They’re also not picked out for further evaluation in childhood. This is because their compensatory strategies keep them from standing out,” says Dr Chundu. “Over time, they become emotionally and mentally depleted as these strategies require constant vigilance and adaptation in social, work and school settings. This is often when they finally present for assistance with coping with their burnout out and the underlying autistic symptoms become apparent as the cause of the burnout.” As to an adult autism diagnosis, a later-in-life diagnosis doesn’t mean you’ve acquired ASD 30 years into life. Rather, it’s a symptom of other factors. “Lack of adequate screening or the presence of subtle symptoms with minimal impairment leads to late diagnosis. Autism, like other neurodevelopmental disorders, is a lifelong condition,” clarifies Dr Chundu. 

      READ MORE: People Pleasing Can Have Some Harmful Mental Health Effects — Experts Say This Is How To Stop

      How To Get Screened For ASD In South Africa 

      In South Africa, screening opportunities do exist. A formal diagnosis involves a clinical assessment with a qualified psychiatrist, psychologist or occupational therapist (or another clinician) makes an evaluation using the DSM-5 diagnostic criteria. “This is the only way to be sure about a diagnosis,” says Dr Chundu. “However, there are many freely available online screening questionnaires that can be helpful in determining if further assessment would be helpful.” 

      READ MORE: Why Is Everyone Buzzing About ‘Dopamine Menus’?

      How Is ASD Treated? 

      Effective treatment for autism depends on a highly individualised approach. “No two individuals with autism will have exactly the same needs,” Dr Schlegel explains. “The most effective interventions combine behavioural, developmental, educational and psychosocial elements – often alongside speech and occupational therapy to help with communication and daily living skills.” 

      Treatment or assistance for ASD might involve any number of healthcare providers, from “clinical, counselling, educational and neuropsychologists, occupational therapists, speech therapists, social workers and other health care providers who specialise in working with this patient population,” says Dr Chundu. Don’t discount support groups, either, she adds, “Social media hosts several online communities for neurodivergent women.”

      “We need broader awareness and earlier identification,” says Dr Schlegel. “We must understand the spectrum for what it is – a diverse and lifelong condition requiring compassion, expertise and personalised support.” More

    • 88 Shares

      in health and weelbeing

      Do You Really Need A Parasite Cleanse?

      by

      A woman sits over a sink that is filled with water. Her feet are submerged. Excitedly, she brings the phone camera to focus on the water and zooms in. There, squirrelling and squirming, are long, dark strands. They’re worms, she says, the evidence of a successful parasite cleanse. 

      Videos like these on TikTok abound – and South African Tok is no exception. A “parasite remedy” drink is taken like a shot – grimace and all – by women en masse. In other clips, women scrape out the seeds of a pawpaw and eat them. Another woman mixes Epsom salt with fruit juice. They’re all engaging in a parasite cleanse, in which parasites, which look like worms, must be removed from the body. According to clips from TikTokkers, which include holistic health practitioners, pharmacists and content creators, you need a parasite cleanse if you clench your teeth, have IBS, ringing in your ears or have eczema. So, are parasites as prevalent as TikTok says? And do pawpaw seeds kill them? We asked the experts. 

      What (Exactly) Is A Parasite? 

      Kind of like your freeloader pet, a parasite is any “organism that lives in or on a human being (or any animal), and which derives nutrients from that so-called ‘host’,” explains Prof Miles Markus, a parasitologist and honorary member of the Parasitological Society of Southern Africa. Examples of parasites include lice, fleas, malaria and ticks. In humans, we refer to intestinal worms, also known as helminths. 

      READ MORE: How Women Are Turning To Medical Cannabis For Menopause in South Africa

      How Common Are Parasites In The Body? 

      A 2023 literature review in Advances in Parasitology notes that, like many health conditions in Sub-Saharan Africa, data on gastrointestinal parasites is lacking. According to 2020 statistics, two billion people are infected with gastrointestinal parasites. It’s prevalent among children and is associated with poverty, a lack of access to safe drinking water, poor hygiene and education. You can pick up a parasite from eating contaminated food, infected meat, raw meat or untreated water. But you can also get it from another person or animal. 

      What Are The Symptoms Of Parasites Or Worms? 

      “Symptoms of parasitic infections are mostly nonspecific. In other words, they could equally be symptoms of some other condition,” says Prof Markus. “Abdominal discomfort and/or the obvious gastroenteritis-type symptom of diarrhoea can be associated with parasites.” 

      “Parasites can affect various body systems,” explains Dr Bonolo Mashishi, a virologist and pathologist. “Worms may infect our blood, bladders, liver and other organs.” And, because they get their food at the expense of the host (you), they wind up depriving the host of key nutrients. You may see intestinal worms in your stool or blood in your urine, and among kids, itching around the anus can be reflective of a worm infection, says Prof Markus. However, “jaw-clenching is NOT indicative of a parasitic infection,” he says. 

      READ MORE: Is Sunscreen Toxic? Experts – And Science – Weigh In On Viral Claims

      So… Do You Need A Parasite Cleanse? 

      The short answer: no. The longer answer? There’s no such thing. “‘Parasite cleanse’ is not a medical term,” says Prof John Frean, associate professor at the Centre for Emerging Zoonotic and Parasitic Diseases at the National Institute for Communicable Diseases. “If exposed, people across all income brackets could be infected with intestinal worms, but they should be diagnosed and managed on an individual (or sometimes, family) basis.” Dr Mashishi agrees. “Often, antiparasitic medications are needed for treatment. These medications are designed to eliminate parasites,” she says. 

      Importantly, the medication used to get rid of parasites does not include Epsom salt, pawpaw seeds or charcoal tablets, all experts noted. “Some ingested substances might be harmful. Before taking anything like this for any reason, always check with your local pharmacist in the first instance, and ask about how much of it you can safely use,” warns Prof Markus. Bottom line: no oil, seed, salt, tea or bitter concoction will kill any parasite. And, all the experts we spoke to say, parasite cleanses don’t work. 

      For people who do need to be dewormed – recommended for children and some at-risk adults, where there is a burden of worm-associated infections, says Dr Mashishi – the pharmacy is the place to be. “Speak to your local pharmacy about deworming for intestinal helminthiasis if you want to know about it,” says Prof Markus.  More

    • 100 Shares

      in health and weelbeing

      Here’s How Contraception Can Impact Your Oral Health

      by

      When women think about birth control, they usually focus on the usual suspects – their periods, skin, mood, maybe even weight. But have you ever stopped to think about how your contraception might impact your oral health? Yup, your birth control can affect your oral health. Whether you’re on the pill, patch, injection or an implant, Dr Ockert Bekker, dental surgeon, explains how these hormones could be sneaking into your smile.

      Contraception And Oral Health: What’s the Deal?

      Hormonal birth control, especially those containing oestrogen and progesterone, can impact your gums. These hormones don’t just regulate ovulation, they also affect blood flow in your mouth, which can make your gums more reactive to plaque and bacteria.

      The result? Some women notice that their gums become extra sensitive, swollen, or even bleed a bit when brushing or flossing – especially in the first few months of starting birth control or changing over from one to another. This is known as hormonal gingivitis, and while it might sound scary, it’s manageable with good oral care and regular checkups. It’s also common during puberty, menstruation, pregnancy, and menopause.

      READ MORE: 5 TikTok Teeth Trends A Dental Surgeon Says You Should Skip

      What About Bone Health?

      Here’s something else many people don’t know: long-term use of certain hormonal contraceptives, particularly the injectable types that are quite popular in South Africa, may slightly reduce bone density, including in your jaw. Over time, that could weaken the support structure around your teeth, especially if gum disease is already in the picture.

      If you’ve got a family history of gum issues, smoke, or have conditions like diabetes, the risk may be a bit higher – but again, knowledge is power.

      Unexpected Side Effects to Watch For

      Some women on hormonal birth control experience dry mouth (called xerostomia). That might not sound like a big deal, but saliva is your mouth’s natural defence system. It helps wash away food particles, neutralise acid, and prevent cavities and bad breath. Less saliva = more chance for trouble. On the flip side, a few women report more saliva than usual, but this is less common.

      READ MORE: 5 Tips To Prevent Stained Teeth & Brighten Your Smile

      So, What Can You Do?

      Using contraception means upping your oral health practices. Here’s how:

      Brush & floss like a pro – Twice a day with fluoride toothpaste and daily flossing, even if your gums feel a bit tender.

      Use a soft-bristled toothbrush – Kind on your gums, tough on plaque.

      Stay on top of your dental checkups – Every six months is ideal. Let your dentist know if you’ve started or changed contraception.

      Drink lots of water – It helps with dry mouth and keeps things fresh.

      Consider a calcium and vitamin D supp – These support healthy bones and may be especially useful if you’re using a long-term hormonal method.

      But… Not All Birth Control Is the Same

      Higher-dose or older-generation pills are more likely to cause gum issues than newer, low-dose versions. The same goes for injectables, which are linked to inflammation and, in some cases, reduced bone density.

      If you’re prone to gum problems or just want to play it safe, have a chat with your doctor about lower-impact options, like a copper IUD, for example, which doesn’t contain hormones at all.

      READ MORE: The Surprising Way Your Menstrual Cycle Affects Your Smile

      Your birth control should support your life and your health – not work against it. By being aware of how hormonal contraception can affect your teeth and gums, you can make smarter, more holistic decisions for your body.

      By Dr Ockert Bekker, Founder and Dental Surgeon at Bekker Dental & Aesthetics

      About Dr Bekker

      Founder and Dental Surgeon at Bekker Dental & Aesthetics

      Dr. Ockert Bekker is a highly accomplished dental professional known for his passion and dedication to excellence in patient care and advanced dentistry. He holds a BChD from the University of the Western Cape (UWC), along with multiple postgraduate diplomas in Endodontic and Aesthetic Dentistry. His pursuit of continuous learning led him to complete an Implant Fellowship at New York University (NYU) and an Orthodontic Aligner Fellowship, further enhancing his ability to offer cutting-edge dental solutions.

      Dr. Bekker prides himself on staying at the forefront of modern dentistry, embracing a holistic approach to dental care that combines technical expertise with a patient-centred philosophy. His practice, Bekker Dental & Aesthetics, with branches in Durbanville and Paarl, is equipped with the latest technology to ensure personalised treatments that prioritise long-term oral health and aesthetic excellence. More

    • 163 Shares

      in health and weelbeing

      Is It Ever OK To Hold In Your Pee? Here’s What Experts Say

      by

      There are times when you have no choice but to hold in your pee – but is it actually safe? And is it true that if you hold it in, you’re creating UTIs for yourself? Whether it’s because you’re powering through work e-mails at your desk or you’d rather avoid the horrors of a public restroom, sometimes peeing just lands at the bottom of your to-do list. But can that actually be dangerous? We consulted Benjamin Brucker, professor of urology at NYU Langone Health, to find out.

      How Long Is It Okay to Hold In Your Pee?

      Your body’s physical capacity to keep in urine is based on a few things. “Most of the time women can hold urine for three to six hours, but this will vary,” says Prof Brucker. “It really depends on the amount of urine that someone makes. This is determined by hydration status and fluid intake, and also functional bladder capacity, which is a combination of the actual size of the bladder and bladder sensitivity.” According to a consensus statement in the International Journal of Clinical Practice, the average bladder holds around 300 – 400ml of urine. We humans tend to empty it around eight times per day. If you find your habits fall outside of these parameters, experts say it might indicate an abnormality. And, the quality of your whizz is as important as frequency: study authors note that a healthy flow “occurs promptly with strong continuous flow and complete emptying without pain or blood in the urine” – and without leakage. 

      READ MORE: “How I Healed My Debilitating Gut Issues Using Food”

      Should You Pee At Every Pang?

      As you know, that “I gotta go” sensation ranges from small pangs to a feeling that almost hurts. “You don’t want to give in to every slight sensation to urinate, but you also don’t want to hold it in to the point where it is painful,” says Prof Brucker. “Ultimately, you want to have healthy voiding habits.” That translates into finding a middle ground that doesn’t have you running to the bathroom every time you take a sip of water but also doesn’t result in you bent over with cramp-like sensations.

      What’s The Worst-Case Scenario?

      “It may put you at a bit more of a likelihood of developing urinary tract infections (UTIs),” says Prof Brucker. Having a UTI can also make you feel like you have to go more often than normal, as can conditions like overactive bladder and painful bladder syndrome. When you hold in your pee too much, it can encourage bacteria to grow, which could lead to a UTI. In addition, frequently holding it in can cause your bladder to stretch more than is healthy. For this reason, experts generally advise not to hold in pee too often, because it can cause problems. If you feel the need to pee way more than usual, head to a doctor to get checked out. Kegels and medication can improve an overactive bladder, while physical therapy and medication can help treat painful bladder syndrome. 

      READ MORE: Your Burning UTI Treatment Questions, Answered

      Can You Train Your Body To Pee Less?

      You know it’s important to stay hydrated, but guzzling water can have the annoying side effect of needing to pee every few minutes. So is it possible to get your body used to holding out? “Some people’s bladders are quite sensitive, and they will have the sensation to void even with the smallest amount of urine in the bladder. It’s okay to try to distract yourself and not give in to every slight urge,” says Prof Brucker. This could potentially stretch your bladder a bit in a healthy way, though you shouldn’t expect any major changes. “There is a small study out there that shows nurses, who may not have the opportunity to frequent the facilities, have slightly larger bladder capacities than age-matched controls,” says Prof Brucker.

      The bottom line is that you probably aren’t going to do any real damage to yourself by holding it in, but just for comfort’s sake, you should hit the bathroom when it starts to feel annoying. After all, not very many other things can bring on quite the same sense of relief!

      READ MORE: What To Do If A Leaky Bladder Is Ruining Your Workouts

      This article was originally published on Women’s Health US. More