Health Advice

Subterms

    Latest story

    150 Shares

    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

    More stories

    • 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

    • 100 Shares

      in health and weelbeing

      How Nomzamo Mbatha Is Nurturing Good Wellness Habits

      by

      You’d have to be on a different level of stubborn to spend hours chatting up a storm with award-winning actress, Shaka iLembe executive producer and humanitarian Nomzamo Mbatha and not be inspired to change your eating habits. The 35-year-old, who happens to be on the cover of our July/August 2025 edition – is very clear about one thing: she believes in mindful eating so that she can have license to indulge when the moment calls for it. Four years ago, a life-changing diagnosis (more on this in the new issue) saw her overhaul her lifestyle choices. Below, she shares a few of the wellness practices that have her living her best life!

      READ MORE: The Confidence Issue Just Dropped – And Nomzamo’s Got It On Lock

      On Her Favourite Dish…

      “Oooh chiiiild, don’t put pasta in front of me [chuckles]. I’m generally good at pasta dishes and usually make all my pasta sauces from scratch. Honestly, I can make any pasta dish – from the simplest to the most complicated Italian pasta dishes. My favourite is a vodka pasta dish, pink in colour, that I picked up on one of my travels – it has no vodka, though! I’m also good at rice dishes too – and make a mean fish.”

      On Preferring Natural Remedies…

      “For instance, I’m gluten intolerant, but really don’t mind taking a gamble with pasta. I usually chew on ginger afterwards to help with any discomfort. I do love natural ingredients and homoeopathic remedies, even though I take conventional supplements. My friends always joke that I’m a walking pharmacy [chuckles]. I’m currently on a hair supplement called Nutrafol, which is great for hair; then hyaluronic acid for skin; vitamin C, elderberry and zinc for my immune system because I’m exposed to so many different climates during my travels. I’m also on collagen and probiotics. In fact, every woman should be on probiotics!”

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

      On Her Relationship With Meat…

      “I’m not a big meat person. I find it chewy and it makes me feel heavy. I’ve read that we have to listen to how our bodies react to certain foods – that if something makes you feel lethargic, then your body’s probably not digesting it.” 

      On The Lessons Learnt During Her 72-hour Water Fasts…

      “I can be disciplined, if I choose to be. I sometimes rest on my laurels when it comes to my body and health because I know I’m blessed with good genes and muscle memory. However, my body is my investment. I have to take care of it. The nature of my career calls for me to always be in the best form possible and impact – so I have to be very mindful of how I treat myself, my body and my skin.”

      On The Wildest Form Of Training She’s Tried To Date…

      “I dabble in Lagree from time to time, a high-intensity workout that strengthens and reshapes muscles. The class I take is called ‘The Shake’ because literally everything shakes when you’re in there [chuckles]. You know how Pilates uses a slim reformer? Lagree is performed on a megaformer, where you do slow movements of three in and out. It’s the most intense thing. It makes you feel so out of shape. For the next two to three days straight, your muscles are still moving on their own.”

      READ MORE: In-Flight Skincare Secrets A Dermatologist Refuses To Gatekeep

      On Self-Care During Her Travels…

      “I’ve become very clever in that whenever I have to travel for work, I always give myself two to three free days to acclimatise – find some cute coffee shops or a little restaurant to spend time alone, especially if it’s a city that I’ve never been to. I also battle with water retention during my travels so I always book a deep tissue massage for some lymphatic system drainage. If it doesn’t work, it is what it is!”

      ​​On The One Thing She Never Skimps On…

      “I don’t mess around with my hydration, especially when I’m travelling because my skin suffers a lot. I believe in electrolytes, but any electrolyte brand that is too sweet can miss me (no shade!). I’m a big fan of the electrolyte brand Metagenics, especially the lemon flavour. Lemon has a way of encouraging you to drink water because it’s quite refreshing. I also activate my water with coarse salt for maximum hydration benefits. Other times, I add chlorophyll drops to my water and MCT drops to my coffee to get that brain food that helps me function – especially during my 72-hour water fasts.”

      On Her Love For Salads…

      “They’re so filling and good for my gut, too!. You know how people judge Kourtney Kardashian for loving salads? I’m like, ‘That’s because you don’t know good salads. Do you know how versatile salads can be?’ Babe, I’m out here spending $22 (R390) everyday on a salad at a Sweetgreen – a U.S. salad chain with 40 ingredients to choose from that aims to get people excited about eating their greens. Sweetgreen has really taken my love for salads to another level. I’m now the trusted salad queen among her family and friends. My dream is to actually open a salad bar because we don’t have a salad culture here at home.” 

      Read Nomzamo Mbatha’s full cover story in the July/August 2025 issue of Women’s Health (Confidence Issue) on shelves now – or get the digital copy. Happy reading! More

    • 125 Shares

      in health and weelbeing

      5 Tips To Prevent Stained Teeth & Brighten Your Smile

      by

      Let’s be honest: our efforts to prevent stained teeth and brighten our smile are thwarted by other priorities. Mornings without coffee feel incomplete, and a good weekend just isn’t the same without a glass of wine (or two). Whether you’re sipping your frothy cappuccino during a quick Zoom meeting or clinking glasses of Merlot at a braai, there’s no denying: South African women know how to enjoy the little pleasures in life.

      But what do your favourite beverages have in common – aside from being utterly delicious? Unfortunately, they’re both notorious for staining your teeth. That perfect selfie smile can start to look a little less sparkling over time, even if your oral hygiene is on otherwise point. Don’t worry – you don’t have to give up your morning fix or weekend unwind to keep your teeth white. With a few smart tweaks from dental surgeon Dr Ockert Bekker, you can enjoy the best of both worlds: prevent stained teeth *and* have our coffee.

      How Teeth Get Stained

      Coffee and wine both contain something called chromogens – compounds with strong pigments that easily cling to your tooth enamel. Red wine also packs tannins, which help those stains latch on even better. And while coffee may seem harmless in its milky latte form, it’s acidic, which can weaken enamel and make your teeth more porous over time – prime territory for discolouration.

      It’s not just reds (or coffee hues) that are sneaky culprits. White wine, though lighter in colour, is highly acidic too, which means it preps your enamel to absorb pigments from whatever else you eat or drink after that glass. So, if you’re pairing your Chenin with strawberries or a rich tomato pasta… yep, more staining potential!

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

      How To Prevent Stained Teeth – And Whiten Your Smile

      The good news? You don’t need to switch to herbal tea and sparkling water (unless you want to, of course). Here are a few low-effort, high-impact tips to help keep your smile bright:

      Rinse, Don’t Rush

      After your last sip of coffee or wine, try rinsing your mouth with water before brushing. This helps neutralise the acid and reduce the staining effect. Brushing immediately after drinking acidic beverages can actually do more harm than good, as your enamel is temporarily softened.

      Use a Straw

      Yes, for that beloved iced coffee: a straw can help bypass your front teeth and limit the staining contact. Ditto for wine (although you may invite questions).

      Chew on Crunchy Snacks

      Raw fruits and veggies like apples, cucumber, celery and carrots help naturally scrub your teeth and boost saliva, which acts like your mouth’s own cleaning agent. Keep a stash of crunchy snacks nearby – your teeth (and your gut) will thank you.

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

      Upgrade Your Toothpaste

      Opt for a whitening toothpaste that’s enamel-safe and ideally contains fluoride. Just make sure it’s not too abrasive – look for one approved by the SA Dental Association (SADA) or your dentist.

      See Your Dentist Regularly

      No surprises here! A professional clean twice a year helps remove surface stains and keeps your teeth healthy. And if you’re keen for a whitening boost, your dentist can recommend safe, effective options that won’t damage your enamel. At Bekker Dental & Aesthetics, we make use of the renowned Philips Zoom Whitening Treatment for our in-chair procedure and our take-home kit.

      Embrace the Balance

      Life’s too short not to enjoy your favourite drinks. But it’s also too short to hide your smile in photos or feel self-conscious every time someone says, “Say cheese!” With just a few tweaks to your daily routine, you can enjoy your coffee dates and wine nights and keep your pearly whites looking their best.

      READ MORE: 9 Useful Self-Care Apps For Wellness To Download Now

      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.

      Renowned for going the extra mile, Dr. Bekker and his extensive team create a welcoming environment where patient comfort is paramount. Whether enhancing smiles with aesthetic treatments or restoring function through complex procedures, they deliver results that are as beautiful as they are lasting. More

    • 125 Shares

      in fitness and body

      “How I Got Healthy And Fit By Ditching The Scale”

      by

      ‘Should I ditch the scale?‘ you’ve probably wondered to yourself while acting out your very own rendition of Naked & Afraid in your bathroom on a Monday morning. You’re stark naked, weighing in the hopes of seeing a lower number with your mood at the mercy of the digits below your feet. And it begs the question, can you achieve your goals without this seemingly torturous weekly act? Well, one woman is here to tell you that you can – because she did it herself.

      Personal trainer Mirjam Breedt’s passion for exercise – particularly strength training – transformed her commitment to wellness by making fitness an enjoyable and integral part of her daily routine. Discover how she overhauled her life and body and how you can, too.

      The Stats

      Occupation: Personal Trainer And Musician

      Age: 35

      Weight before: 75kg

      Weight after: 69kg

      Height: 1.75cm

      Secret weapon to your weight loss: Consistency is everything. I don’t watch the scale.

      The Culprit

      I’ve always had a passion for sports, growing up in Mozambique in an active, though not always super healthy, family. I played soccer, basketball and participated in swimming and athletics. We were constantly on the move, but our diet was unrestricted. However, my active lifestyle took a hit when I tore my ankle ligaments while studying music, dance and drama, resulting in three months in a moon boot. Naturally, I became quite unfit during that period.

      READ MORE: What Is Rucking? How To Try The Cardio And Strength Workout, According To Experts

      My Turning Point

      In mid-January 2014, after my ankle injury left me feeling flabby and incredibly weak, I met my husband. He introduced me to CrossFit and weight training, which were entirely new to me despite my familiarity with HIIT, running and basic gym routines. I distinctly remember hanging from a pull-up bar, thinking there was no way I could pull myself up. It was a stark realisation: if my life depended on it, I wouldn’t last ten seconds. That definitive moment was when I decided things had to change.

      I understood then that this transformation wasn’t just about my appearance or how I felt in the moment. It was about my future, my potential children, my overall health and everything that comes with a vibrant life. As the saying goes, “choose your hard,” and I made my choice.

      Before this epiphany, I’d experienced many weight fluctuations, swinging between being very thin and overweight, but it was always an unhealthy path driven solely by aesthetics. This time, it was different. I wanted to be both strong and healthy, committing to a lifestyle I could maintain forever.

      “I understood then that this transformation wasn’t just about my appearance or how I felt in the moment. It was about my future”

      How I Transformed My Body: Training For Strength vs Aesthetics

      My Approach to Lasting Fitness

      I achieved my fitness goals by consistently setting them, entering races, overhauling my eating habits and showing up every single time. My journey began with a deep dive into nutrition, focusing on foods I truly love and understanding effective food combinations.

      The Diet That Helped Me Reach My Goals

      As an O blood type, I have a natural inclination towards meat, and I realised early on that I needed a sustainable approach, not a fleeting fad diet.

      I carefully considered what I was willing to give up and what I wasn’t. Ultimately, I decided to cut out refined carbs and sugar, opting instead for a diet rich in healthy fats and proteins – a strategy I maintain to this day. This approach means I can eat until I’m satisfied, with very rare compromises on foods I know I shouldn’t have.

      READ MORE: 15 CrossFit Workouts You Can Do At Home

      My Strength Training Philosophy

      After years of experimenting with various training types and routines (unless I’m training for a specific event), I’ve settled into a consistent six-day-a-week schedule, with sessions typically lasting around 50 minutes.

      Mondays, Wednesdays and Fridays are dedicated to CrossFit and weight training. Tuesdays, Thursdays and Saturdays focus on cardio, which usually involves running, interval training or a high-intensity game of squash.

      I also incorporate activities like volleyball, netball, kitesurfing or surfing into my week whenever possible.

      The Weekly Workout Schedule For Body Transformation:

      Monday: CrossFit and weight training

      Tuesday: Cardio (running, interval training, squash)

      Wednesday: CrossFit and weight training

      Thursday: (running, interval training, squash)

      Friday: CrossFit and weight training

      Saturday: (running, interval training, squash)

      READ MORE: This Full-Body Dumbbell Strength Workout Hits Every Muscle Group

      The Power Of Consistency

      Once my mind was set, I just pushed through. Yes, some days are incredibly challenging, but my choices were so precise that they stopped being choices; they simply became non-negotiable. I continued to make small gains and consistent progress, which ultimately led to great things. Even throughout my twin pregnancy, I continued to train. Of course, this was done with the right guidelines, but fitness had become so ingrained in me that I couldn’t imagine stopping.

      Images supplied

      My Journey To Peak Strength And Fitness

      I’ve reached a point where I feel stronger and healthier than ever before. While I may not be the fastest or lightest, I’m at my absolute fittest and strongest, exactly where I want to be.

      I can perform 10 muscle-ups in a row, clean and jerk 75kg, cycle 50km and effortlessly run 21km if needed. My goal is to be perpetually ready, whether someone asks me to do a triathlon tomorrow or compete in a weightlifting competition.

      My Achievements Along The Way

      I’ve actively participated in numerous events, including several triathlons, Impi Warriors trail runs and many 21km trail and road races. I’ve also tackled the XTERRA South Africa off-road triathlon (an epic experience) and an Adventure Racing marathon.

      In Netball 10s, I’m currently second in South Africa in the Deadly Dozen and top 10 worldwide for the 2025 season. I’m also proud to have qualified for the CrossFit Quarterfinals.

      “It all started with just one failed pull-up, which turned into one proper pull-up, then a few.”

      Competing On The World Stage

      Last year, my husband and I entered the IFBB (International Fitness and Bodybuilding Federation) championship as a mixed pair at the Western Cape tryouts in May. Unsure of what to expect, we competed and advanced to the South African championships. After winning Gold at the SAs in both team and individual categories, we earned our spot at the World Championships in Santa Susanna, Spain.

      I often look back at the pull-ups as a pivotal moment for me. I completed 23 strict pull-ups in 2 minutes! Individually, I placed 4th in the open category and my husband and I secured 5th place in the pairs. With our two other South African teammates, we proudly earned third place in the large team event.

      Standing on the podium at the World Championships was an absolutely amazing feeling – something I never imagined or even aimed for. It all started with just one failed pull-up, which turned into one proper pull-up, then a few, eventually leading us to the World Championships in November 2024.

      Three Principles For A Successful Strength Transformation

      1. Make The Right Decisions

      Choose a fitness routine you genuinely enjoy and can stick with for the long haul. Consistency is key! However, remember that you can’t out-train poor food choices. Nutrition plays a massive role in your success.

      2. Don’t Quit

      As a mom of twins who breastfed for over a year, I know exhaustion. Some days you’ll only have 10% to give, and other days you’ll have 90%. That’s perfectly fine – just don’t stop. If it means walking instead of running, do it. Ten minutes of activity is always better than none.

      3. The Scale Is Just A Guideline

      While muscle weighs more than fat, your waistline will never lie. Pay more attention to how your clothes fit and how you feel. Also, be prepared for moments of weakness. Keep healthy, sweet and savoury snacks on hand, and when in doubt, choose protein.

      Make A Batch Of These Snacks To Keep On Hand When Cravings Hit:

      Dark Chocolate Power Bark

      Photo by Mike Garten

      Pistachio Energy Balls

      Photo by Sam Kaplan

      Flax Energy Bites

      Photo by Nino Schinco More

    • 138 Shares

      in health and weelbeing

      15 Things Your Period Could Be Telling You About Your Health

      by

      You may think the only thing your period can tell you is whether or not you’re pregnant – or if need to pop a painkiller because your cramps hurt like hell. But get this: your period health signals important things about how you’re doing overall.

      According to research from the American Heart Association, women whose periods start at age 10 or younger – or 17 and older – have a higher risk of developing heart disease, stroke and health complications related to high blood pressure. Women who experience their first menstrual cycle at 13, however, have the least risk of experiencing those conditions. Granted, that doesn’t mean that your period causes any of these problems – or that you’re doomed to experience them if you’re an early or late bloomer. But it’s still a good reminder that your flow can serve as an indication of other things going on in your bod.

      “While menstrual habits may change a bit through the decades, it’s important to consider changes in menses, such as change in frequency, length, and amount [of flow],” says ob-gyn Dr Alyssa Dweck, co-author of V is for Vagina. Here, Dr Dweck shares some period health signals you could pay attention to – and what they could mean. Make an appointment with your gynae if you suspect any of them may be an issue for you.

      A Missing Flow 

      An absent period can mean many things, only one of which can indicate pregnancy. On birth control? That might be why, too. It doesn’t end there.

      When you’re not eating right, it can affect your flow. “Absent menses in the presence of rapid or notable weight loss, with a low BMI, and/or excessive exercise,” point doctors to eating disorders such as anorexia or bulimia, says Dr Dweck. If this is behind your period changes, you likely already suspect that you may be suffering from disordered eating. But if you haven’t come to terms with it yet, hopefully this will be the nudge you need to seek help.

      It might also point to PCOS (polycystic ovarian syndrome). Women who have PCOS suffer from a hormone imbalance that leads to problems with their periods and their ability to get pregnant (it can also lead to excess facial hair, obesity, ovarian cysts, infertility troubles and other side effects). Hormonal birth control can help treat the symptoms, as can a few other lifestyle changes. However (sadly), there is no cure for PCOS. 

      Other things your missing period can point to include a different hormonal imbalance (like stress), certain medications, over-exercising and finally, menopause. 

      A Heavy Flow

      If you have a super heavy flow, you may be anaemic, says Dr Dweck. Anaemia is a (way too common) condition in which your blood lacks red blood cells or haemoglobin (the main stuff red blood cells are made of). When this happens, your body doesn’t absorb enough oxygen, making you sluggish and giving you other unpleasant symptoms, such as headaches and dizziness. Since this can also cause an iron deficiency, your doc may recommend supplements.

      However, sometimes, a heavy flow could indicate PCOS (see point above) or fibroids. Fibroids are growths in the uterus wall, made of muscle and tissue. They can bring about heavy and painful periods and may need medical attention. 

      READ MORE:“PMS Symptoms Ruled My Life Till I Started Cycle Syncing”

      Your Periods Are Irregular 

      If your periods are more unreliable than a loadshedding schedule, it could point to several health issues. 

      Some of the earliest noticeable signs of uterine cancer are “irregular bleeding, bleeding after menopause and bleeding in between menses [periods],” says Dr Dweck. Experiencing pain during sex can also be a tip-off. Of course, these can be signs of other, less serious conditions, too – but it’s worth checking with a doctor if you notice these symptoms.

      But, irregular periods are also a very common indication of fibroids. And, if you’re around your mid- to late 40s, it could be a sign of perimenopause. Perimenopause is the period (about eight to 10 years) before your last period, when menopause starts. 

      Your Period Changes Suddenly 

      Any time your period drastically changes (lasts longer or gets shorter, is lighter or heavier or interferes with your quality of life), take note. Since your period is so driven by hormones and your thyroid plays such a large role in hormone production and regulation, noticeable changes to your period – like a lighter or heavier flow – could be an indication of thyroid issues, says Dr Dweck. Thyroid tests can tell you if that may be behind your irregular flow.

      READ MORE:Painful Periods? PCOS? Meet The Hormone-Balancing Supps

      Your Period = Seriously Awful Moods 

      Around 90% of women say they get premenstrual symptoms like headaches, mood swings and bloating. But! If your PMS feels severe and gets in the way of your everyday activities, making it hard for you to work or be at school, it’s a warning sign. PMDD, or premenstrual dysphoric disorder, is a condition that occurs before your period by comes with severe irritability, depression or anxiety. It also comes with tiredness, trouble sleeping or a feeling of being out of control. If this sounds familiar, check in with your doc – you may need treatment. 

      Super Painful Periods 

      Breaking news: periods are not meant to be painful. Uncomfortable? Sure. But excruciating, causing you to be bed-bound? Not normal. Painful periods could point to several conditions, including endometriosis or fibroids. See your doc. 

      You’ve Got Blood Clots 

      Blood clots can be normal, especially among people with heavier periods. However, the size matters: small (around pea-size) ones are ok, but large clots could indicate a problem, according to Mayo Clinic. Anything bigger than a grape requires medical care, per the Clinic. If accompanied by heavier than normal periods (soaking a tampon or pad every hour), it could be a sign of fibroids, a hormonal imbalance or miscarriage. Go see a doc. 

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

      This article was originally written by Jill Kramer but has been edited for additional information.  More

    • 100 Shares

      in diet and nutrition

      The Big Benefits Of Creatine, Especially For Women 

      by

      If we were to say the word “creatine” to you two years ago, we’re willing to bet that your word association might spit out something like “gym bros”, “bodybuilding,” or “no thanks”.  Now, though, creatine has gradually moved into a must-have supp, with more women embracing the stuff. Andy Moore, research and development and quality control manager at NPL (Nutritional Performance Labs) has the scoop on the benefits of creatine. 

      For years, creatine has sat quietly on the shelf while flashy, less-proven supplements passed through our feeds. Yet no other compound has been as thoroughly studied or as consistently supported by scientific data. It’s time to take another look, not through the narrow lens of muscle building, but through the wider frame of overall well-being. And hydration is where that shift starts.

      The Science Behind Creatine 

      At its core, creatine’s job is to help your cells produce energy, fast. It fuels short, sharp bursts of effort – sprints, lifts, high-intensity exercise – but its benefits don’t stop when you leave the gym. When creatine pulls water into your muscle cells, it doesn’t just make them look “fuller.” That intracellular water helps with thermoregulation, transportation of nutrients and metabolic function. Translation: creatine is hydrating. It’s one of the most effective ways to promote true hydration – not just more fluid in the bloodstream, but more water where it matters.

      In practical terms, being sufficiently hydrated means stable energy levels, better recovery, fewer cramps and even improved heat tolerance. And, when paired with electrolytes like sodium, magnesium and potassium, creatine becomes part of a smarter hydration solution – especially in hot climates or during long periods of physical stress.

      The Benefits Of Creatine For Women 

      Creatine’s benefits for women are often underplayed. Multiple studies have shown creatine can help women preserve lean muscle during calorie restriction, support bone density and even improve mood and memory. It’s also been linked to better cognitive performance during stress and sleep deprivation – two conditions modern life isn’t short on.

      Here’s the bit that often gets overlooked: creatine may support hormonal balance, particularly during menstruation, pregnancy and perimenopause. Oestrogen plays a role in creatine synthesis, so when levels drop, supplementation can help plug the gap. That means more mental clarity, less fatigue and better training outcomes across all life stages.

      Hydration is also more complex for women than most hydration marketing admits. Hormonal fluctuations change how the body retains and uses water. Creatine, combined with electrolytes, offers a more tailored solution than just throwing back another bottle of water.

      READ MORE: Creatine Could Boost Your Brain After A Bad Night’s Sleep, Research Finds

      Creatine Has Brain Benefits 

      There’s a quiet revolution happening in how we view supplements for brain function. Creatine is a key part of that.

      The brain runs on adenosine triphosphate, or ATP, the same cellular energy currency as muscle. Supplementing with creatine has been shown to improve working memory, reduce mental fatigue and even buffer the effects of sleep loss. For knowledge workers, students, shift workers or anyone balancing high cognitive loads, that’s no small thing.

      Creatine doesn’t replace a good night’s sleep or a balanced diet, but it can help the brain stretch its resources further. And, unlike many nootropics, it doesn’t rely on stimulants or sketchy science.

      Deep Hydration 

      Most hydration advice still revolves around how many litres you drink a day. But true hydration isn’t just about quantity – it’s about absorption, retention and cellular balance.

      Creatine enhances water uptake into cells. When combined with electrolytes like sodium (which helps fluid enter the bloodstream), potassium (which keeps it in the cells), and magnesium (which supports muscle and nerve function), you have a hydration formula that works with the body, not just through it.

      Coconut water powder and Himalayan salt, found in some blends, bring additional minerals and natural electrolytes to the table. These ingredients aren’t there for label decoration – they help keep your cells functioning when sweat, stress or poor nutrition start pulling things out of balance.

      READ MORE: Creatine Guide: What It Is, How It Works, Proven Benefits And The Truth On Side Effects

      How To Use Creatine For Max Benefits 

      The old-school approach to creatine was to “load” it, then use it only around workouts. But today’s blends, especially those with added BCAAs and electrolytes, are designed for daily use. That matters because many of the non-performance benefits – mood, cognition, hydration – only show up when creatine is part of your regular routine.

      And let’s be honest: most of us aren’t elite athletes. We’re busy, tired and trying to do our best. Products that support energy, hydration and brain function across a day – not just during a training session – are far more useful in real life than any promises of six-pack abs.

      READ MORE: 18 Foods High In Vitamin C Beyond Just Oranges

      Meet The Expert

      Andy Moore

      Andy Moore holds an MSc in Dietetics and is currently the Research & Development and Quality Control Manager at NPL. She spearheads new product development for FMCG and pharmaceutical brands within the NPL group, including CAMs, sports supplements, and vitamins. Andy’s role involves sourcing ingredients, developing product concepts, and overseeing packaging in collaboration with the Creative Director. She ensures compliance with food safety and pharmaceutical regulations (SAHPRA) and supports strategic product launches with technical insights. Passionate about wellness and nutrition, Andy’s extensive experience in R&D, commercial strategy, formulation development, and QA management drives her commitment to improving consumer health and well-being. Her past roles include key positions at Glowing Sky Distributors, Powdermix Technologies and USN SA – Ultimate Sports Nutrition. More