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    12 Foods That Will Make Your Period Cramps So Much More Bearable, According To RDs

    You usually have a general idea of when your period is coming. You may have been tracking it with an app to get to know your monthly cycle better and you know what to expect: bloating, cravings, and menstrual cramps. The pain can range from being mildly uncomfortable to downright debilitating. One way to soothe the ache: foods that help with period cramps.

    Why do some women get period cramps while others don’t? It all comes down to a type of chemical in your body called prostaglandins. This hormone-like substance can trigger the uterine muscles to contract during your period, according to the Mayo Clinic. Higher levels of prostaglandins are associated with more severe cramps.

    That said, multiple factors can affect how much pain your period causes, “including how heavily a woman bleeds, how tight her cervix is, how inflamed her system is, and her perception of pain,” says Wendie Trubow, MD, an ob-gyn.

    The good news is that certain foods can help ease cramps. Okay, they won’t make the discomfort go away directly, but they may have an impact on the body processes and hormones that lead to period cramps.

    Some pro tips on a relatively pain-free period: Avoid processed foods, get enough sleep, manage stress, and take supplements such as methylated B vitamins, which support hormonal balance, says Dr Trubow. To get the most out of these practices, do them over the entire course of the month, not just during your period.

    If you get really bad cramps, you may want to put down that bag of chips or pint of ice cream even when the cravings hit. Here are 12 foods that’ll help you feel better throughout your cycle.

    1) Avocados

    Avocados contain omega-3 fatty acids and magnesium, both of which may help reduce period cramps, says Alli Magier, the founder of Well by Alli. “Omega-3 fatty acids lower inflammation and help prevent excess prostaglandin production,” she explains. Magnesium, known as “nature’s relaxant,” can also help ease smooth muscle and lower the production of prostaglandins.

    2) Chamomile Tea

    Chamomile tea contains anti-inflammatory compounds and can help reduce pain by inhibiting certain enzymes known to cause pain, says Magier.

    Note that chamomile tea works best when you have it before the pain starts (so a few days before your period), according to a 2019 article published in the Journal of Pharmacopuncture.

    3) Cruciferous Vegetables

    Estrogen dominance and poor estrogen detoxification can contribute to endometriosis and dysmenorrhea (a.k.a. painful period cramps), says Morgan Goodstadt, the founder of Good Nutrition. “Broccoli and Brussels sprouts contain antioxidants and nutrients that help the liver detoxify excess estrogen. They are also high-fibre foods, which support estrogen clearance and elimination through the bowels,” she adds.

    Staying regular, which these veggies could help with, is super important for moving excess estrogen out of the body and supporting your gut too.

    4) Fermented Foods

    Fermented foods such as kefir, kimchi, kombucha, pickled vegetables, sauerkraut, and yoghurt contain probiotics that help keep your gut healthy, says Magier, which is important for estrogen balance and period pain. The good bacteria from fermented foods can balance your gut microbiome and regulate estrogen metabolism and elimination.

    In addition, low calcium intake can increase muscle contractions and cramping, so add fermented dairy to your diet for max relief.

    5) Salmon

    Prostaglandins are primarily made from omega-6 fatty acids, which are naturally inflammatory, says Goodstadt. “For optimal health, we want to consume a good ratio of omega-3 to omega-6 fatty acids,” she says. One way to do that? Consuming lots of omega-3-rich foods like salmon and sardines. (Yum!)

    6) Flaxseeds

    Flaxseeds are one of Goodstadt’s all-time favourite foods for hormone health in general. “Not only are they a great source of fibre and healthy omega-3 fats, but they also contain compounds called lignans, which can bind to and detoxify excess estrogen,” she says.

    7) Ginger

    Ginger can lower the intensity of period cramps and pain, a 2019 study published in the Journal of Obstetrics & Gynecology Science found. It has potent anti-inflammatory properties. It also helps soothe the stomach and reduce nausea, another common PMS symptom. Enjoy it as a spice in a dish or add slices to a steaming mug of tea!

    8) Leafy Green Vegetables

    Spinach and Swiss chard are full of anti-inflammatory compounds, fibre, manganese, and vitamin E, per Magier. “Adequate fibre intake is important for reducing PMS symptoms because it helps keep the gut microbiome healthy and supports normal estrogen metabolism,” she says. Vitamin E can tone down prostaglandin production, and low manganese levels are associated with more severe pain during menstruation.

    9) Almonds, Cashews, And Walnuts

    Nuts are a healthy source of minerals and unsaturated fats, explains Magier. In particular, walnuts are great sources of anti-inflammatory omega-3 fatty acids, which can help lower prostaglandin production and combat period cramps. Almonds and cashews pack a ton of magnesium, which is associated with less period pain.

    10) Peppermint Tea

    Peppermint contains the active ingredient menthol, which has been shown to relieve pain. It can reduce the duration and severity of pain associated with periods, a 2016 study published in the Iranian Journal of Nursing and Midwifery Research showed.

    11) Pumpkin Seeds

    “Pumpkin seeds are one of my favourite high-magnesium foods, making them excellent for reducing period cramps,” says Goodstadt.

    12) Turmeric

    Turmeric contains a compound called curcumin, which has powerful anti-inflammatory properties and is also a hormone modulator and pain reliever. It has been found to address some of the root causes of period pain, including estrogen dominance and endometriosis, per a 2020 study published in the International Journal of Molecular Medicine. More

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    6 Steps That’ll Help You To Quit Smoking – For Good

    Decided to quit smoking? Good for you! Want to double your odds of never lighting up again? Use this guide to stomp out your habit once and for all.

    Why you should think about quitting smoking

    First, it’s a gateway to disease. Since it puts a strain on your cardiovascular system, you’re more at risk for those types of diseases, which are the leading cause of death worldwide. Think: heart disease and strokes. There are myriad ways smoking negatively impacts the body, from bad breath to gum disease and even infertility.

    This step-by-step guide, backed by science, shows you what to be prepared for when you quit smoking, along with some tips to help.

    Step One: Set A Date

    According to the National Council Against Smoking, it’s important to set a date to quit so you can mentally and emotionally prepare for it. The good news: for women, picking the day is easy.

    Why? US researchers found that women who quit smoking during the first half of their menstrual cycle may have the edge over those who stop during the second half. In the study, tobacco withdrawal symptoms were less severe for the women who quit between days one and 14 of their cycle, compared to those who quit between day 14 and the start of their next period.

    Do it! Track your cycle and mark the date on your calendar. Tell your friends, family and colleagues when the big day is so they can encourage you to stick to it.

    Step Two: Clean House

    As a smoker, you’re never alone. The strong scent of tobacco follows you in clothes, ashtrays, even curtains – but if you’re serious about quitting, you can’t have it hanging around.

    Why? Studies show that when exposed to familiar smoking visuals, parts of the brain like the amygdala activate craving responses. “Addictive behaviours become associated with cues in one’s environment. These cues then act as triggers, which cause cravings,” explains Candice Garrun, a mental health therapist and founder of the website Addictionology.co.za. “Don’t put yourself in situations that trigger you! If you hang out at a barber’s shop often enough, you will eventually get a haircut.”

    Do it! Tidy up. Throw out all smoking paraphernalia like ashtrays and lighters. Clean your clothes, carpets, curtains and bedding. This strategy helped 30-year-old Marilize, who has been smoke-free for two years after reading The Easy Way To Stop Smoking by Allan Carr. “We cleaned out the house! The book guides you through the whole process,” she says. “After a while, smoking began to gross me out – the smell and everything about it.”

    Step Three: Get A Hobby

    Make it something you can do as quickly as lighting up and turn to it when you’re tempted.

    Why? Taking up a new pastime will help channel your thoughts and fill the void that smoking once occupied.“Habits actually change your brain in ways that can bring relief from cravings and get you started on a path to joy and hope,” says Joburg-based clinical psychologist Elizabeth Cambanis, who has worked with patients who struggle with chemical and behavioural addiction. WH reader Chantelle used this method to kick the habit two years ago. “I found a new hobby. I now fill my time with exercise and baking – and yes, I did gain some weight. But it’s worth it.”

    Do it! Keep your hands busy with knitting, painting or playing a musical instrument. Not your pace? Engage in activities where you can’t smoke, like riding a bike or swimming. Moderate and vigorous exercise will help reduce cigarette cravings and stave them off for longer.

    Step Four: Control Your Triggers

    To avoid a relapse, it’s vital to keep your smoke triggers in check – specific people, places or emotions that make you want to smoke.

    Why? The longer you’ve smoked, the stronger the connections are between these triggers and your urges. For on-off smoker Thokozile (29), it’s a TV show. “I still sigh with longing when I watch old episodes of Sex and the City,” she says. “I quit for months – even up to a year – but when I watch SJP I often think, ‘It’s been long enough, I’ve done well’.” Triggers may include being around other smokers, feeling stressed or excited, drinking coffee or tea, or enjoying a meal. You can’t always avoid trigger situations, but it’s important to recognise the thoughts you have around smoking because acknowledging them can help you change your behaviour, explains Cambanis.

    Do it! Change your routine. Take note of how you feel just before you smoke and identify what made you light up. Being conscious of these things will help you remove your trigger. Coffee time? Have a glass of water instead.

    Step Five: Prepare For Withdrawal

    The physical symptoms of nicotine withdrawal are rough, but not life-threatening. Still, if you’re not prepared, they may be just awful enough to weaken your resolve.

    Why? Because smoking’s addictive. According to the Heart and Stroke Foundation SA, addiction to nicotine occurs quickly and is difficult to shake. Nicotine stimulates the reward pathways of your brain, prompting pleasant, happy feelings – and making quitting tough. “The first few weeks are the hardest,” says Cambanis. “If you’re feeling nauseated, any carbonated beverage should help and nausea only lasts a week or two.” A third of ex-smokers report headaches – often due to changing brain oxygen levels, according to Cambanis. Hang in there – they do pass in time.

    Do it! “Ensure you get more sleep, stretch, or practise deep breathing and relaxation techniques,” suggests Cambanis. Quitting smoking happens one minute, one hour and one day at a time. Don’t think about the long-term.

    Step Six: Gather Your Support Group

    Rally support from a close friend or family member.Why? Friends can talk you through difficult situations. The first seven to 10 days are the toughest and smokers who relapse typically do so within the first three months. Counsellors can help you identify your triggers and determine what strategy is most likely to work for you. “Sadly, few people seek professional help and more frequently try to quit on their own. It’s very hard to do it alone and you don’t have to,” says Garrun. Plus, a meta-analysis found that counselling resulted in higher rates of smoking cessation.Do it! Get help. WH reader Joanne did – and succeeded: “I stopped after 10 years using a programme called Smoke Enders. It’s been five years and I’m still smoke-free.” Also, reinforce your success with rewards. This is another strategy that helped Marilize. “I made myself a deal that I could use the money I used to spend on cigarettes on magazines. What a joy!” More

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    Can You Trust AI For Your Health? Here’s What An Expert Thinks

    Sure, we don’t have a robot to make our beds (yet), but AI is alive and well in the world. Use it to proofread your writing, enhance your productivity and now, you can consult Dr Chatbot for health advice.

    ChatGPT, but make it for health

    Per a PWC report, “One of AI’s biggest potential benefits is to help people stay healthy so they don’t need a doctor, or at least not as often.” Already, AI can detect diseases such as cancer. And, the medical devices that appear to us as wearable health-enhancing tech uses AI to maximise our outlook. Here’s looking at you, Fitbit.

    Plus, using tech for your health concerns is nothing new. For decades, we’ve been consulting Dr Google for anything from a niggle to a full-on flare-up. But can AI be a panacea for our health needs?

    How does ChatGPT work?

    ChatGPT is arguably the most well-known and powerful AI in the space. Five days after it launched, the language bot became the fastest consumer application to reach a million users in history. And since then, that number has reached 100 million. That makes ChatGPT a popular alternative to Google for seeking out information and advice.

    Using an AI model, ChatGPT has been ‘trained’ to recognise patterns in language that allows it to make ‘predictions’ based on that learning. This is a tool that draws on available information to produce well-articulated answers to almost any question entered into its chat bar, no matter how broad or narrow the question or how detailed the expected response is.

    Plus, AI like ChatGPT could lessen the burden on healthcare providers and can provide empathetic, high-quality responses, a study has found.

    AI for your health: the problem

    But how reliable is the information? What happens when it comes to subject matter that may contain conflicting opinions or biased sources of information? Here it becomes hard to discern the chatbot’s reliability or potential prejudices.

    The answers ChatGPT spat out for medical concerns were deemed as good or better than Google’s, per a new study conducted by a UCT professor. But some answers were vague, misleading or just plain made-up.

    Study author Dr Philip Moons, Honorary Professor at UCT’s Department of Paediatrics and Child Health, cautions about using ChatGPT. “It is important to know that ChatGPT is a language model. It’s built to make good texts. It is not made to look things up,” he says.

    A thorny issue

    On its homepage, ChatGPT includes disclaimers that it may generate incorrect or biased information. Yet, we don’t know when a response is correct or not, how it may have been influenced by the manner in which a question was phrased and when and how it may be influenced by vested interests. And when it comes to health advice, this could amplify certain falsehoods or points of view, or overlook potential blind spots of information. Unlike a Google search that leads you to specific websites, with ChatGPT there is no single source of information which makes it hard to ascertain its credibility.

    Already, healthcare services in the US are struggling to adapt to the glitches and failures of AI while dealing with patients in real-time.

    “Legislators are currently concerned about the lack of legislation,” says Dr Moons about the questions the use of ChatGPT raises. “I’m sure that governments are dealing with this issue. To the best of my knowledge, there is no uniform framework for it.”

    This raises the larger question of accountability. Let’s say a healthcare institution begins using an AI-registered platform, incorporating it into the diagnostic process, and a claim arises. Who answers to any potential liability – the AI itself, the company that developed the programme, the programmers who developed and maintain the algorithm or the healthcare institution that adopted the platform and failed to manage associated risks? Only time will tell.

    So… should you use ChatGPT for your health issue?

    For now, use caution when consulting ChatGPT for healthcare issues. As always, a real-life doctor’s advice is always the gold standard, rather than what you find on the Internet. Doctors can get a proper look at all the factors that create an issue, instead of what you exclusively input into an AI chat. “I think that healthcare providers need to warn their patients and the lay public that ChatGPT is not made for looking up things,” says Dr Moons.

    If you’re desperate, Dr Moons suggests New Bing, an AI-powered search engine made by Microsoft. “It has the functionality of a search engine (like Google), but the technology of ChatGPT is built in. New Bing is meant to look things up. Therefore, it is a safer place to go to than ChatGPT,” he explains. More

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    Why You Should Check For High Blood Pressure, Even If You Think You’re Fine

    In 2015, high blood pressure, or hypertension, caused an estimated 10.7 million deaths worldwide. Since then, its prevalence has grown from 25% to greater than 40%. Approximately 8.22 million South African adults with no private health insurance have hypertension, according to a recent study. That’s too high. Your sneaky coffee addiction and having a tipple too many could contribute to higher numbers. Here’s what to know about the risk factors, and when to worry.  

    Hypertension: our silent problem  

    Hypertension is known as ‘the silent killer’, because of the lack of apparent symptoms. Often, patients have no idea their blood pressure is dangerously high. That’s not all. High blood pressure can also be a precursor for dementia and cognitive decline later in life, according to the CDC. Also, hypertensive people are at a higher risk for developing kidney disease.

    While the rates for men in South Africa are lower, the rates for women are worryingly high, with about 40.99% of adult women in South Africa battling high blood pressure, per the World Obesity Federation, pushing our ranking up to 23rd in the world.  

    “Research suggests that cardiovascular disease causes more deaths in South Africa than all the cancers combined – a sobering statistic,” says Dr Adrian Rotunno, a Virgin Active panel expert and Sport and Exercise Medicine physician. “Many reports show that diseases of the circulatory system account for nearly a fifth of all deaths in the country, followed by what is termed “diseases of lifestyle” including diabetes mellitus (high blood sugar), hypertension (high blood pressure), hypercholesterolaemia (high blood cholesterol), and obesity.”

    When to check your blood pressure

    With rates this high, it’s important to keep tabs on your own number. Smartwatches can help, but they don’t always give accurate readings, so get to a clinic or a nurse and have yours checked regularly – at least once a year, if you’re over 40, and once every two years if you’re not at risk or younger than 40.

    Are you at risk for high blood pressure?

    There are several risk factors for high blood pressure that many of us may harbour, and be unaware of. That includes smoking (or that sneaky vaping habit), being sedentary and too much caffeine and alcohol use. Being overweight is also a risk factor.

    Smoking

    Smoking – and even vaping – spikes your blood pressure and increases your heart rate. Whether you smoke regularly or not doesn’t matter, either. The American Heart Association found in a report that “people who used e-cigarettes and people who smoked combustible cigarettes had greater increases in blood pressure, heart rate and blood vessel constriction, immediately after vaping or smoking, compared to people who did not use any nicotine.” Smoking constricts the blood vessels, leading to higher blood pressure readings. If you vape or smoke, try find a way to quit.

    Being sedentary

    Per research in the journal Hypertension, people the world over are moving less and less, despite clear guidelines saying that more movement is the key to mitigating chronic diseases like high blood pressure and more. What you should do? Move more and sit less, says the American Heart Association. 150 minutes of moderate activity (walks, gardening) can lower high blood pressure.   

    Drinking

    Even drinking just a little raises your heart rate, per a study in Cochrane Library. It found that drinking a high dose of alcohol (the equivalent of 30g or more), raised blood pressure more than 13 hours after consumption, even when it temporarily lowered the blood pressure immediately after drinking. For women, guidelines suggest no more than one drink in one sitting – any more and your BP is at risk. Moderate drinking is defined as two drinks, while more than three glasses in means you’re on a binge – and placing yourself at risk.

    Caffeine

    Go low and slow on the coffee and energy drinks. Per one study, caffeine spiked BP and this can be prolonged, over several hours. “Typically, blood pressure changes occur within 30 minutes, peak in 1-2 hours, and may persist for more than 4 hours,” the authors note. Per the NHS, try to limit yourself to less than four cups a day.

    How to prevent high blood pressure

    Exercise and a healthy diet are essential to preventing the onset of high blood pressure, but in some cases, seemingly healthy people can have frighteningly high numbers. That’s likely because sneaky habits could get in the way. Steer clear of any that could lead you to the ER, and adopt healthy eating habits (like going steady on salt and booze). And if you’re at risk (with any one of these habits taking over), check your blood pressure – it could save your life.   More

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    7 Common Things That Make Your Vagina Smell Strange

    Why does your vagina smell and what can you do about it? Dr Christine Kriel, a qualified GP with special interests in women’s health and holistic healing, gives us all the intimate details…

    So, what should your vagina smell like?

    The way your vagina smells is highly individualised and influenced by a couple of different factors. If there is a noticeable odour – associated with symptoms like discharge, itch or burn – there’s a problem and you need to pop in on your gynae. But without these symptoms, the smell is probably perfectly normal.

    But why?

    The reason your vagina has a characteristic smell is because it secretes fluids and normal bacteria to keep your vaginal pH slightly acidic at 4.5 – this plays a role in helping your vagina stay infection-free. Here, the common things that give your vagina its unique scent…

    READ MORE: Vaginal Probiotics Are Having A Moment – But How Do They Work?

    Oestrogen lowers your vaginal pH, protecting you from infections. During the second half of your cycle up until before your period, when oestrogen is low, you might be more susceptible to infections and odour. When your cycle is irregular, you’re also more susceptible to increased pH and infections.

    2. Your diet

    Sugary foods create the perfect environment for yeast infections, causing a change in vaginal odour. (Though yeast infections themselves don’t really have a characteristic smell.) Strong-smelling foods like coffee or onions affect bodily fluids, including vaginal discharge and smell. Incredibly, there is some evidence showing that sweet-smelling foods like watermelon, celery, pineapple and apple might help with vaginal odour. Lastly, eating foods rich in probiotics – like sauerkraut, kefir or kombucha – supports your vaginal microbiome, preventing infections.

    READ MORE: All About The New Non-Surgical Vaginal Rejuvenation Therapy

    FYI: Your vaginal microbiome is the environment of normal organisms found in your vagina. Their role? To protect you from an overgrowth of unwanted yeast and bacterial infections. The vaginal microbiome and your gut microbiome are connected.

    To maintain a healthy vaginal microbiome, avoid oral antibiotics as far as possible and supplement with probiotic strains lactobacillus rhamnosus (GR-1) and lactobacillus reuteri (RC-14). Avoid: feminine hygiene products used internally, vaginal douching and scented soaps – they disturb your vaginal microbiome, putting you at risk of infection. Our natural response is to think when something smells, we need to wash it, but these efforts have the opposite effect.

    3. Your pH

    Your vaginal pH should be between 3.5 and 4.5 – slightly acidic. At this pH level, your vaginal microbiome should be normal. Anything above that puts you at risk of infections and odour. So, what increases your pH? Menstrual blood and tampons, sperm, scented soaps, hot baths, vaginal douching and hormonal contraception.

    READ MORE: Pop Quiz: Do You Actually Know What’s Going On With Your Vagina?

    4. Leakage of urine/menopause

    After normal childbirth and with increased age, bladder control becomes more difficult. A cough or sneeze can cause leakage, and walking around with soiled underwear can result in unwanted odour down south. If you’re prone to this, try Kegel/pelvic floor exercises, wear a panty liner, or carry extra undies in your bag for emergencies.

    5. Personal hygiene and sweat

    This is a common cause of a musky or fried onion-like smell – but staying hydrated helps. If you’re prone to sweating, you can use feminine wipes (not inside the vagina – only on the outside folds) and change your underwear during the day. Baby powder can also help, but once again: for external use only. Lastly, hairy areas are more prone to sweat, so treat yourself to a Hollywood or laser hair removal.

    READ MORE: Vaginal Infections 101 — What You Need To Know About That Itch

    6. Sexual intercourse

    Semen has a strong ammonia smell and it can also increase your pH, putting you at risk of vaginal infections. It’s important to urinate after sex and wash properly with water after the act.

    7. Your choice of underwear

    First, make sure your underwear is clean. Washing your undies in the machine is often not enough – you need to wash them properly by hand. Tumble drying for 30 minutes also helps to get rid of bacteria. Secondly, throw the old ones out. If your undies are stained or worn with holes, get rid of them. Lastly, fabric is important. Avoid synthetics like nylon and spandex – they’re non-breathable. Rather choose cotton. More

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    10 Best Essential Oils To Help Relieve Anxiety and Stress

    You may associate essential oils with aromatherapy products and fancy day spas. But certain varieties of these essential oils may have legit benefits when it comes to relieving anxiety and stress?

    According to Dr Yufang Lin, an integrative medicine specialist at the Cleveland Clinic’s Center for Integrative Medicine, essential oils work through inhalation or through topical application and have mind-body benefits. For inhalation, use essential oils as a room spray or via a diffuser. A few drops on a pendant worn close to the skin also allow for a slow release over time.

    Apply essential oils topically to a carrier oil and use as a perfume, massage oil, cream, or salves. Adding essential oil to your bath is a wonderful way to relax at the end of the day, says Dr Lin.

    “The quickest way to change one’s mood is through smell, thus essential oil is an excellent way to reduce anxiety and support relaxation,” says Dr Lin. “However, it takes a lot of herbs to make a small amount of essential oil, which makes it a strong medicine that should be used judiciously.”

    While research on essential oils for mental health benefits is still expanding, there is some info to suggest that certain oils may work for things like stress relief, better sleep, and more. Plus, some studies suggest essential oils can influence blood pressure and heart rate. That’s likely because when you inhale an essential oil, they go straight through your olfactory nerves (the ones for scent) and travel to the amygdala, the emotional centre of the brain, impacting mood.

    The thing is, though, even if one study shows that a particular scent is great for, say, reducing anxious feelings, it may not work for every single person. If you don’t enjoy a scent, you probably won’t feel much better after sniffing it, for instance.

    Which essential oils help with anxiety?

    These essential oils below reduce anxiety in human studies, says Dr Lin. Other scents are also commonly used to reduce anxiety and support relaxation. But we need research beyond animal studies to know if they have real benefits for people.

    Lavender

    Bergamot

    Orange

    Sweet marjoram

    CBD

    Faithful to Nature De-Stress Organic Essential Oil

    This blend of essential oils, with lavender and ylang ylang will have you zen out.

    The Body Shop Sleep Essential Oil

    Let lavender and vetiver help you drift off into sweet repose.

    Wellness Calm Organic Essential Oil

    Lemon, cedarwood, lavender and ylang ylang blend to ease stress and anxiety away.

    The essential oils ahead have been shown to help people feel calmer and more relaxed, says Dr Lin. One potential caveat is that most people have scent memory. For instance, if a person has a negative memory associated with a particular scent, they may not feel relaxed when they smell that scent, she explains.

    Lavender

    Bergamot

    Sweet orange

    Peppermint

    Frankincense

    Myrrh

    Rose

    home.life Luxury Scented Candle

    Lavender promotes relaxation while peppermint adds some pep.

    Soylites Serenity Candle

    GM-free soya creates a nourishing massage oil, combined with calming and relaxing lavender and chamomile.

    L’Occitane Relaxing Candle

    Take a moment, destress and relax with this lavender, geranium and orange blossom-infused candle. Aaah.

    What are the potential side effects of essential oils?

    It’s important to remember potential side effects, as they can be mild to severe. For one thing, certain essential oils (citrus in particular) can cause photosensitivity — meaning you can get a sunburn more easily after using an orange essential oil on the skin, says Dr Lin. (This is why it’s a common recommendation to dilute oils before applying them topically, just to be extra cautious.)

    Additionally, some essential oils are safe in small amounts but can be dangerous in higher doses. “Tea tree and eucalyptus essential oils are commonly used for their antimicrobial benefits. But in excess, can cause nerve and liver damage,” says Dr Lin. “Some essential oils are toxic in general and should not be used — arnica, parsley, rue, and tansy are a few that fall into this category.”

    Finally, do not ingest essential oil without supervision from a trained herbalist. Be extra cautious using essential oils around young children, the elderly, pregnant women, and small pets because they are most at risk for toxicity and side effects, she says.

    The bottom line: Research on using essential oils to ease anxiety or reduce stress is growing, but remains limited. But if you’re a healthy adult and are using essential oils safely and at the guidance of your doctor, there is little harm in testing some oils out to see which ones help you feel mentally better.

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

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    What Is Medical Gaslighting? Here’s How To Tell If Your Doctor Is Doing It To You

    Gaslighting by medical professionals can have dangerous health consequences. Learn how to spot signs of medical gaslighting and take control.

    What Does Medical Gaslighting Look Like?

    Mallory San Nicolas was 29 and pregnant with her second son when she started having double vision. Her doctor blamed pregnancy-related hormone changes, saying she’d see clearer postpartum. With her delivery – a second cesarean section – came a new symptom: weakness in her legs that was so profound, she had to manually lift them to get into a car. And the double vision remained. Two months later, there was no improvement on either front.

    Her doctor said the weakness was probably related to a hernia, she recalls, and suggested core exercises to help her regain the strength to lift her legs. As for her sight? Well, nursing produces hormones similar to pregnancy, he said, so things would finally return to normal after breastfeeding. But deep down, San Nicolas, a CrossFit coach, knew herself well enough to know something was really wrong.

    READ MORE: Finally, A Medical Aid Is Offering DNA Tests To All Members

    Then What Happened?

    Yet, a year passed. She stopped nursing and, as suspected, nothing resolved. Each time she approached her provider with worries and questions, he urged her to wait it out. Her next move was making an appointment with a physician, who also shrugged her off, saying the mom of two just wouldn’t bounce back as easily after multiple C-sections. San Nicolas stressed to her doctors that her deteriorating vision was impacting her ability to drive her car safely, and she was offered an ophthalmologist referral. After a vision exam, San Nicolas remembers the eye specialist saying, “Your vision is 20/20. What do you want me to do for you?” and chalking it up to migraines. She was sent on her way with instructions to work on reducing the stress and anxiety in her life.

    Symptoms piled up until the weakness struck her arms and she couldn’t put her hair in a ponytail or hold a coffee. She also couldn’t swallow or force the right side of her face into smile. “It was almost as if I’d had a stroke. But I still waited a couple months to go to the doctor because I was so concerned I would be blown off like I had been the last two years,” she says. “We look to doctors to know everything, and mine tried to slap an explanation of anxiety onto whatever I explained.”

    After a deep dive on Google, she finally had an answer: myasthenia gravis. It’s a rare autoimmune disorder in which antibodies attack the communication channels between nerves and muscle, leading to profound weakness that can also affect the eye muscles. Eventually, via an Internet search, she found a neurologist, who validated her symptoms, ran tests, and finally diagnosed her with the disease. Her experience is not uncommon, sadly.…

    What Is Medical Gaslighting? 

    San Nicolas, now 36, was a victim of something called medical gaslighting. “The term refers to when a health care professional dismisses, invalidates, or belittles a patient’s concerns or symptoms,” says Jennifer Sebring, an MSc candidate and researcher at the University of Manitoba, who also has chronic illnesses and experienced the emotional labour required to prep for appointments knowing that symptoms might be brushed off. Sebring’s recent research article, published in Sociology of Health & Illness, examines the long history of medical gaslighting and lays out how invalidating patient concerns perpetuates health inequities. 

    READ MORE: “Social media had me romanticising my mental illness and put me in a hole”

    Why Does Medical Gaslighting Happen?

    The medical field hasn’t, overall, been centred on the patient experience – especially when it comes to women, people of colour, and trans and intersex individuals. “Health systems have been developed with the cisgender, straight, able-bodied, white male in mind,” says Sebring. Deviate from that and medicine has a tough time knowing what to do with you when you don’t show up with understandable symptoms that fit a mould. 

    “Up until recently, a lot of research was based on white men, and we used that as a gold standard for how to treat disease,” says cardiologist Dr Jennifer Mieres, senior vice president of Northwell Health’s Center for Equity of Care and a patient advocate.

    What Happens When You Experience Medical Gaslighting?

    When you know your health team isn’t all ears, you start doubting yourself and your doctor. That distrust often leads people to withhold information out of fear of judgment, which can result in “catastrophic consequences,” Dr. Mieres says, like misdiagnosis.

    The positive and very recent development: Gaslighting, as a term, is having a viral moment. (See: The Bachelorette, The Real Housewives, and TikTok influencers utilizing #MedicalGaslighting to circulate stories.) So while it’s still happening all the time, we’re at least becoming more attuned to the concept overall. 

    The Signs Of Medical Gaslighting

    Um, hello?! Five clues you’re not being heard.

    Your complaints are dismissed as stress, anxiety, or depression – and your doctor is uninterested in investigating further. 

    You feel ignored or not taken seriously, or that they’re pushing their degree or expertise to prove you wrong or less-than. 

    Your intuition tells you something is off, even when your doctor tells you it’s all fine. 

    You feel talked down to or minimised, instead of engaged in a two-way convo. 

    Your provider isn’t willing to run more tests for you – and won’t adequately explain why you don’t need them.

    READ MORE: We Need To Talk About Hysterectomies And How They Really Affect Women

    What Can You Do If Your Suspect Your Doctor Is Gaslighting You?

    To be clear, it’s not up to you to transform the medical system. But approaching care like a partnership can help you grasp your individual power, says Dr. Mieres, who offers a game plan for how patients can best interact with doctors in her book Heart Smart for Women.

    The most helpful thing you can do:

    Prepare for your visit – including by knowing what gaslighting at an appointment looks like (see “Spot the Signs,” above).

    Bring copious notes too. How, exactly, have you felt over the past six months? How has your lifestyle changed?

    Direct the conversation by being as specific as possible, and ask your provider to document everything, including why they won’t run a test, adds Sebring. 

    If you ever need to employ a last-ditch tactic, say this: “I know my body. I’d love to brainstorm with you a few options for next steps to solve this, or you can refer me to a specialist to investigate further.” You don’t need to play the role of Good Patient, Dr. Mieres says.

    And San Nicolas – who can finally enjoy hiking now that her condition is in remission – reiterates that “we know our bodies more than anyone.” In other words, it’s worth it to find a doctor who will listen. “The only one who suffers by waiting is you,” says San Nicolas. Hear, hear. 

    *Words By Jessica Migala

    *This article was originally published by Women’s Health US More

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    Why Drinking Diet Coke Won’t Help You Lose Weight

    Picture the scene: lunch has come and gone and, in offices across the land, Tupperware once home to prepped-ahead sweet potato, chickpeas and spinach lie empty. The sweet craving-fuelled temptation to attack a brownie is oh-so-real. But rather than blow a few hundred calories on a handful, women nationwide reach instead for so-called ‘guilt-free’ cans of chemically sweetened diet Coke.

    Are they ill-advised self-saboteurs for following healthy, totally ‘grammable meals with a diet fizzy drink? Perhaps – which makes it all the more tricky to admit I am one of them. A health editor who knows her nutrition – and should know better – but can’t get enough of the stuff.

    Another is Georgia Scarr. Glance at her Instagram and you’ll see all the healthy-girl hallmarks.

    Bird’s-eye view of eggs atop kale and roasted vegetables? Check. One lithe, toned body contorted into impressive yoga positions? Check again. But one lifestyle ritual that doesn’t make the edit is her diet cola habit.

    ‘I have a sweet tooth, but I don’t make a habit of eating junk food or sugary snacks,’ she says. ‘I monitor my calories, and I want them to be filled with something more nutritious than sugar. So if I can get that sweet taste via a calorie-free fizzy drink, that is kind of a win/win.’

    The enduring appeal of calorie-free fizzy pop might jar with the current ‘it’s a lifestyle, not a diet’ healthy eating zeitgeist. But Jane Ogden, professor of health psychology at the University of Surrey and author of The Psychology of Eating, isn’t surprised.

    ‘So-called “diet” drinks still appeal because, though people may package it as “eating well” or “looking after yourself”, many of us are essentially still dieting.’ And while our goals are more rippling abs than thigh gap, she is right in that the majority of us want to keep our body fat low.

    The problem with diet drinks

    ‘The word “diet” carries powerful connotations of being lean, healthy and in control,‘ Professor Ogden adds. ‘So while we continue to aspire to those things, “diet” labelling will draw us in – even if we’d rather not admit it.’ Put in those terms our fondness for diet drinks doesn’t seem so outdated.

    But are diet drinks actually helpful when you’re trying to get – and stay – lean? Bosses at Slimming World appear to think so.

    The organisation (offering weight loss help) classifies diet colas as a ‘free’ food – along with water and green vegetables – meaning that its members don’t have to track the amount they consume.

    But when you take a look at the evidence, this permissive attitude to drinks sweetened with chemicals such as sucralose and aspartame could be unhelpful.

    In one study, published in the American Journal of Clinical Nutrition, scientists found that participants who drank one litre of a diet fizzy drink daily gained 1.5kg after six months. The group who drank full-sugar soft drinks gained 10kg, so the diet option had less of an effect. But, if researchers were adding zero calories and zero sugar into their daily diets, why did the participants gain any?

    As it stands, there is no evidence-based answer. But Robert Lustig, professor of endocrinology at the University of California and leading anti-sugar campaigner, has a possible explanation. Essentially, that consuming artificial sweeteners can significantly alter your biochemistry and predispose you to gain fat.

    Insulin and weight gain: the link

    ‘The diet soft drink group gained weight not because they were increasing their calories, but because they increased their levels of insulin,’ he says. Made in the pancreas, insulin is a hormone that allows your body to use sugar (or glucose) from carbohydrates in the food you eat for energy – or store it for future use. ‘The more insulin you have in your blood, the more calories you will store as fat,’ adds Professor Lustig. ‘So anything that makes your insulin go up will make you gain weight.’

    Because they don’t contain any actual sugar, artificially sweetened drinks shouldn’t spike insulin. But in one study in the journal Diabetes Care, researchers split their study participants in two groups and supplied half with a diet soft drink. They then tested their glucose and insulin levels afterwards. They found 20% more insulin in the blood of those who had drunk the fake sugary drinks.

    Why? It’s all down to the fact that the body is primed to detect sweetness. So, when something sweet hits your tongue, specific receptors send messages throughout your system.

    ‘First, they send a message to the brain to say that sugar is coming. Then the brain sends a message to the pancreas telling it to expect the sugar, so it prepares to release insulin,’ explains Professor Lustig.

    But when you drink an artificially sweetened drink? The sugar never comes and the pancreas sends out the message that you need to seek out more glucose.

    Sugar vs sweeteners: What does the science say?

    Yasmin, 25, drinks several cans of diet cola weekly to help her stick to a ‘no-sugar lifestyle’.

    ‘I eat healthy fats through things like almonds and avocado – and I don’t count calories. I love having a can of diet cola because it means I can have the sweet taste without consuming any actual sugar.’

    Yasmin is confident that she will be keeping to her method. She’s down 12kg, wearing jeans for the first time in years. And she’s hitting the gym for strength and cardio sessions four times a week. ‘If these drinks help me stick to a plan that is definitely working for me, I don’t see it as a problem with it.’

    And yet, Professor Lustig warns that Yasmin may be making life hard for herself.

    ‘Drinking artificially sweetened drinks when you’re not eating actual sugar is self-defeating,’ he says. ‘The point of a “no-sugar lifestyle” is to de-sensitise yourself to sweet foods. But if you are regularly consuming sugar-free fizzy drinks then you are re-sensitising yourself daily.’

    Indeed, researchers at the University of Sydney found that adding artificial sweeteners to the diets of rats and flies resulted in an ‘imbalance in sweetness and energy’.

    After the brain realised it had the sweet taste without the dense calorie load it was expecting, it sent signals encouraging the animals to eat more – so it could reap the energy it had anticipated.

    ’What’s more, consuming the sweetener regularly actually increased the intensity of the natural sugary taste,’ says study author Dr Greg Neely. ‘So this increased the overall motivation of the animals to eat more.’ But, as before, more research – in humans – is needed.

    Beyond weight loss, are diet fizzy drinks healthy?

    There is still much we don’t know about how artificial sweeteners are linked to disease risk, too.

    While a recent study did show that people who drank diet drinks had an increased chance of developing cancer or strokes, lead author Dr Matthew Pase cautions that this is early observational research – so it is impossible to tease apart cause and effect.

    As for the claims that sweeteners such as aspartame could be cancer-causing? ‘The balance of evidence is that artificial sweeteners are safe for us to eat,’ says clinical dietitian Rick Miller.

    ‘Some small experiments on mice demonstrated a link between aspartame and the growth of cancerous tumours – but it is not clear if we can directly relate these results to humans.’

    Miller’s message for us habitual drinkers: don’t freak out, but do cut down – on all colas, be they ‘diet’ or full-sugar.

    ‘Regular and diet varieties contain phosphoric acid, which research suggests can reduce bone mineral density,’ he says.

    How to quit diet coke and other fizzy drinks

    Ready to consciously uncouple with your fizzy vice? Follow these three R’s.

    1/ Recognise

    ‘Next time you’re craving a fizzy diet drink, think about the context in which you drink it. Do you really want what is in the can or, instead, do you just want some fresh air – or some time to pause?’ says Ogden.

    Nail that, and you’ll be more able to see what you need – and one step closer to getting it.

    2/ Remember

    Think of your parting ways with artificially sweetened soft drinks like that break-up with your ex who you knew wasn’t good for you.

    ‘You’ll feel like you’re missing something, but it is not because you don’t have something that you need – you were fine before,’ says Ogden. ‘You feel like this because you created a space for something and it’s not there anymore.’

    3/ Replace

    That space needs filling will something else, but don’t expect tap water to effectively plug the gap.

    ‘Brew a herbal tea, or infuse a jug of water with chopped cucumber and mint,’ suggests Miller.

    Or, you know, have a snack. Something with essential antioxidant vitamins, fill-you-up healthy fats and sustaining fibre. which if you’re getting hungry between meals, you probably need.

    And let’s be clear – a stress fracture caused by weak bones is going to have a more detrimental impact to your aesthetic and athletic goals than a few mini chocolate brownies.

    Still, I can’t promise that I will have developed a willpower of steel and won’t have had a sneaky sip of my old poison by the time you have read this.

    But if I do choose to crack open a can, it certainly won’t be done mindlessly. Because, while a part of me may still be bought into the zero-sugar, zero-calorie promise, there is a big chance that my body is not.

    This article was first published in Womenshealthmag.com/uk. More