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      How Long Does A UTI Last And Can It Go Away On Its Own?

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      Chances are you’ve experienced a stinging sensation while peeing before. Then, five minutes after closing the bathroom door, you felt like you have to go again. At this point, you probably think to yourself, Great, another UTI.

      How long does a UTI last again?

      That depends on how serious your infection is. But some basics first: A urinary tract infection (UTI) is caused by bacteria entering the urethra. That’s the tube that lets urine leave the body and bladder. But it can also spread to the upper urinary tract and kidneys, says Dr James Elist, a urologist.

      A UTI can be complicated or uncomplicated based on how far up it has travelled. “An uncomplicated UTI occurs in the lower urinary tract, typically the bladder and urethra,” explains Dr Elist. “It’s considered uncomplicated because it can be effectively treated with antibiotics and does not usually lead to serious complications.” A complicated UTI, on the other hand, extends beyond the bladder and is typically more severe and difficult to treat.

      In both cases, typical symptoms include the urgency to pee and pain during urination, but blood in urine, fever, bladder inflammation, urinary incontinence, abdominal or back discomfort, strong-smelling urine, and genital irritation can also occur.

      When it comes to a UTI, though, you don’t want to mess around. Here’s everything you need to know about this infection, according to urologists, including how long it lasts with and without treatment, and how to speed up recovery ASAP.

      Meet the experts: James Elist is a urologist and the founder of the Penuma implant. Yanina Barbalat is a urologist at Beth Israel Lahey Health.

      How long does a UTI last untreated?

      Believe it or not, about 30 to 40 per cent of women can clear a UTI without taking antibiotics. An uncomplicated UTI can last seven to 10 days, says Dr Yanina Barbalat, a urologist at Beth Israel Lahey Health, but sometimes it takes up to six weeks.

      However, a complicated UTI may last for weeks or even months if left untreated, because the bacteria will continue to multiply, allowing the infection to spread to the kidneys, notes Dr. Elist.

      That said, even if you think you have an uncomplicated UTI, you should always check in with your doc, says Dr Elist. They’ll order a urinalysis to confirm that you have an infection.

      How long does a UTI last with antibiotics?

      If you have symptoms of a UTI and a urine analysis confirms the diagnosis, your doctor will prescribe antibiotics whether you have an uncomplicated or complicated UTI, says Dr Elist. For uncomplicated UTIs, antibiotics will typically make you feel better within a few days. Complicated cases often require a longer or even a second course of medication. Recovery may take one to two weeks or even a month, he adds.

      If your urine test comes back positive but you don’t have any symptoms, you won’t need antibiotics. “I often tell people it’s kind of like the bacteria on your skin, which doesn’t mean you always need to be on antibiotics. Because some people have bacteria that colonize and it just sort of coexists with the person,” adds Dr Barbalat. “It doesn’t need to be treated unless it’s actually causing you issues.”

      And while you’ll likely notice an improvement within two days of taking antibiotics, make sure to continue taking it and finish all the pills you’re prescribed, says Dr Barbalat. Stopping treatment early may leave some bacteria in the bladder, which can potentially lead to a more serious infection.

      If symptoms get worse or continue for more than a week, see a doctor immediately because it could be a sign of a more severe infection in the kidney or bladder, says Dr Elist.

      How do I know if my UTI has gone away?

      You’ll know a UTI has gone away when you no longer have symptoms, says Dr Barbalat. If you’ve taken an antibiotic and your symptoms are gone, then that’s it, according to the American Urological Association.

      If your urine test comes back positive but you don’t have any symptoms, you won’t need antibiotics.And while most symptoms will go away in a week, you may still feel a burning sensation when you pee or an urgency to use the bathroom for two to three weeks after, says Dr Barbalat. “That just means the bladder is still inflamed and irritated, so you don’t actually need antibiotics, you just need a little bit of TLC,” she explains. “Drink lots of fluids, stay away from spicy foods, alcohol, coffee, and other things that can irritate the bladder. Just give your body a little bit of time to recover.”

      If your remaining symptoms continue to linger after a month post-antibiotic, check in with your primary care physician ASAP.

      How can I get rid of a UTI faster?

      The best way to speed up recovery (besides taking antibiotics) is to stay hydrated and drink lots of fluids, says Dr Barbalat. You should also keep the genitals and surrounding area clean and dry, and wash your hands often.

      To ease any pain or discomfort, Dr Elist suggests applying a heating pad to your abdomen and/or back, wearing loose clothing, and taking an OTC medication such as ibuprofen or acetaminophen.

      Now you may be thinking, What about cranberry juice? “Cranberry juice will actually irritate the bladder because it’s sour, so a lot of people will drink it when they have an infection and it can actually make symptoms worse,” says Dr Barbalat. So, to minimize further inflammation, stay away from cranberry juice until you’re all better.

      That said, cranberry supplements are a good way to prevent UTIs, per Dr Barbalat. “Cranberries have active compounds called PACs [proanthocyanidins], which do not allow bacteria to bind to the bladder, so you instead pee the bacteria out,” she explains.

      Nativa Complex Bladder Fizzy

      Use this cranberry-based effervescent to treat UTI ailments. It gets to work fast and keeps things in tip-top shape.

      My Beauty Luv Vajayjay

      Made with cranberry extract and Quatreflora®, this supp wards off UTI infections. It can be taken every day, even with antibiotic treatment.

      However, if you’re prone to UTIs (you have more than two within six months, or three within a year), you must have the right cranberry supplement, stresses Dr Barbalat. “Most over-the-counter pills do not have enough PACs for them to be effective enough. Studies show that you need at least 36 milligrams of soluble PACs.”

      In terms of things you should avoid when you have a UTI, Dr. Barbalat suggests steering clear of foods that are irritating to the bladder. This includes sour or acidic fruits like lemons, oranges, kiwi, or pineapple, alcohol, soda, and artificial sweetener. It’s also best to avoid anti-bacterial or fragranced soap because this can kill the good bacteria in your vagina, dry out the surrounding area, and cause inflammation of the tissue, she adds.

      And it’s best to avoid sex while you’re still symptomatic, says Dr Barbalat. “It’s technically okay to have sex with a UTI, but the symptoms will get worse if you’re not 100 per cent better.” Additionally, if you engage in sexual activity following a positive UTI result, you could reintroduce the bacteria into the bladder, causing extended symptoms or even a recurrent infection, says Dr Elist.

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

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      The Weird Way Your Menstrual Cycle Affects Your Guy’s Hormones

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      We all know how that moodiness around our periods can drive our partners just a bit insane. But your menstrual cycle actually has a biological effect on your partner, too. Yup, per a study, your cycle could boost his testosterone levels. Ah, hormones…

      The study

      Animal studies found that olfactory cues of ovulation (when a biological female releases an egg, awaiting fertilisation by sperm) affected male testosterone levels. Studies conducted by researchers from Florida State University found that the same thing happens to male humans.

      In the studies, women wore t-shirts during different phases of their menstrual cycles. The men in the studies smelled one of the t-shirts worn by a female or unworn t-shirts. Saliva samples were collected before and after smelling the t-shirts s and measured for testosterone levels.

      Men who smelled the t-shirts of ovulating women had higher levels of testosterone than men who smelled a t-shirt worn when the women were not ovulating or a control t-shirt. The scent of t-shirts worn when the women were ovulating was rated as the most pleasing. These olfactory findings brighten the signal that when you’re ovulating, it’s prime time for fun in the sheets.

      But the needle can swing both ways. In another study, researchers measured levels of hormones in heterosexual partners throughout the woman’s menstrual cycle. What they found was surprising: during ovulation, when levels of estradiol are elevated, both partners felt more negatively toward each other than at other times of the cycle. Clearly, your menstrual cycle plays a bigger part in the relationship than you’d think.

      To move closer together, try talking about your feelings to clear the air and make way for a deeper connection and yes, more sex.

      When his testosterone starts to wane…

      With age, men’s testosterone levels do naturally start to decrease. Instead of shoving your nightie under his nose once a month, you could also steer him in the direction of these healthy foods, proven to up his levels: eggs, peanuts, yoghurt, oysters, garlic, oats, avocado, salmon (or other oily fish), fresh fruit and veg, pine nuts, brown rice and liver.

      Add some spice with a sex toy

      We-Vibe Unite Couples Vibrator

      Get that extra deep clitoral stimulation during sex with this remote-controlled toy that you can both enjoy. More

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      8 Sneaky Ways To Get More Movement In Your Day

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      If you’re mostly sedentary, know that you’re not alone. Worldwide, rates of physical inactivity are skyrocketing, despite the rise of wellness and fitness trends. Need to get more movement in your day? Welcome to the club.

      Globally, we’re moving less

      A new policy toolkit, published by The Global Wellness Institute, shows that around the world, physical inactivity is on the rise. Per the press release, “The GWI’s new Wellness Policy Research Series was born out of a profound problem: The hyper-commercial wellness and fitness market cannot solve our skyrocketing health crises or bring exercise to all.” GWI research finds that only about one-third of the world’s population participates in recreational/leisure physical activities on a regular basis. The reason? Lack of time is cited, along with access and money. In a stunning finding, the GWI found that only 3-4% of the world’s population taps into the commercial fitness industry.

      Getting more movement in your day is essential

      But if your gym is too far away or you’re hard-up to pay for boutique gyms, there are other clever ways to get more movement in your day. Adding more movement is essential. Per the GWI, “Physical inactivity is now the fourth leading cause of death and the pandemic only increased our sedentary behaviour. The WHO estimates that physical inactivity will cause 500 million new cases of preventable diseases, and $300 billion in treatment costs, from 2020-2030, if things do not change.” Plus, the University of South Australia researchers found that exercise is 1.5 times better at helping depression than meditation and therapy.  Adding more movement is also a clever way of losing weight, since the more you move, the more calories you’d burn.

      In SA, we’re blessed with parks, beaches and tons of natural resources begging us to get outside and enjoy them. But you don’t always need to go far to move more. We’ve picked the brains of trainer Kirsten Johnson, who regularly advocates for adding more movement, for tips.

      Go for walks

      It’s age-old advice that stands the test of time. You just gotta walk more. “Going for a 20-minute walk first thing in the morning can start your day off right while avoiding all hurdles,” says Johnson. You don’t even need a sports bra. “Keep your pj’s on, pop on shoes and a hoodie and get out the door,” she adds.

      Park further away

      Most of us are prone to parking as close to the entrance as possible, but here’s an ace way to get more steps in. “Simply parking further from the shop you’re heading into will make you walk a few extra hundred steps every time you do it,” says Johnson.

      Time your movement

      Per the University of Michigan, you should move for three minutes every 30 to 60 minutes. That means getting up and walking around, grabbing a coffee, or anything that keeps you going for three minutes. Plus, those three minutes help boost your energy levels, so you’re better at the next task. Set up a timer on your phone or computer if you’re struggling.

      Leverage waiting time

      “There are tons of times during the day we spend waiting. While the kettle boils, food in the microwave, brushing teeth – use the time to do something small, it all adds up,” says Johnson. Instead of checking your phone, Johnson suggests slow squats, calf raises and arm circles. “All of this is movement, which might seem small, but they add up!” she says.

      Be less lazy

      “My mom has always been the person who will get up and fetch things for others, often upstairs or in another room,” says Johnson. “When I asked her about it she said it’s about serving others and in return you serve yourself with more movement. Truly inspiring, and I carry this mentality throughout my day. No movement is gone unrecognised by your body.”

      Try standing

      When you’re standing, you’re more likely to move your body. Plus, working while standing improves executive function, or the ability to break down tasks, per the University of North Carolina at Chapel Hill.

      Show up for yourself

      Johnson’s workout app, FBK, costs just R85 and uses only your own body weight. Carve out time in your day to move, she says. “Plan movement into your routine as a non-negotiable. This doesn’t mean one hour in the gym. Eliminate hurdles; workout at home,” Johnson says.

      Pick movement dates

      “I think this idea has become more popular over the last few years but it’s worth mentioning. Meeting a friend over a cup of coffee does not have to be a static venture,” says Johnson. “Meet for a walk with coffee, catch up on each other’s lives and get your movement in. Win-win.” More

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

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      Since your algorithm knows you’re a woman, you’ve likely seen vaginal probiotics on your feeds: gummies, powders and pills that tout an end to thrush and infection. While we know vaginas are self-cleansing machines, this is one trend that could help, per experts.

      First, some background…

      “A healthy vagina has “good” bacteria in it,” says gynaecologist and obstetrician Dr Daniela Krick. “This is called the vaginal flora or microbiome and is made up of many different types of bacteria, the predominant being lactobacilli.” They work to fend against microbes from outside that cause infection and microbes that reside in the vagina but multiply abnormally quickly, causing thrush or vaginosis, Dr Krick explains.

      That being said, a probiotic can help – if you have a vaginal flora imbalance. It’s made of naturally-occurring lactobacilli, the healthy bacteria in your bod. This can help restore vaginal pH and improve the body’s natural defence against infection. “Nowadays, there is increasing evidence that probiotics are effective in assisting the treatment of bacterial vaginosis,” says Dr Krick.

      Do you need vaginal probiotics?

      Maybe, say the experts, if you’re prone to bacterial vaginosis or thrush. “The thinking is that introducing more of the helpful lactobacilli might protect against that overgrowth of harmful organisms. Consequently, this can reduce recurrent infections,” says Dr Krick. “There is some evidence that women suffering from GSM (genitourinary symptoms of menopause) may benefit from vaginal probiotics in combination with traditional local oestrogen therapy.”

      Added to that, scant studies suggest that vaginal probiotics could clear out HPV infections. HPV is associated with an increased risk of developing cervical cancer.

      Ingredients to look out for

      Studies that show the positive effects of using vaginal probiotics have specific strains that are successful. So, look out for Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14, says Dr Krick. Also, there are various applications, and they all work to similar effect.

      Even so, chat with your doctor if you’re thinking of using a vaginal probiotic. “It is important to remember that all probiotics are live microorganisms which can have side effects such as allergic reactions and gastrointestinal upset,” says Dr Krick.

      Also, look for probiotic-based products that have these strains. Other products might not have the necessary ingredients that alleviate symptoms of thrush and bacterial vaginosis.

      Make sure you’re safe

      It’s important to not engage in other practices that could create an environment for infection. That includes:

      Long, soapy baths (it’s water full of bacteria)

      Douching

      Using soaps to wash your lady parts. Only use water or a low-pH soap.

      And, practise safe sex

      Try these vaginal probiotics

      These probiotics contain the ingredients that have been studied and shown to produce results.

      Reuterina Femme

      These contain the right ingredients you need to flush out irritation and infection, in a capsule.

      Femina Cranberry Probiotic Capsules

      Lactose-free and vegan-friendly, this capsule delivers cranberry extract and probiotics.

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

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      Ultimate Sleep Hack Or TikTok Fad? The Colour Of Sound Explained

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      The sheer volume of sleep hacks on TikTok is enough to keep you up all night. And the one that never fails to crank up the views is utilising different colours of sound to get you to sleep.

      Sure we’ve all heard of white noise before, but did you know there’s also pink, brown, green and even blue noise too?

      Although the biggest brains in the sleep business say evidence on the efficacy of noise to get you to sleep “is inconclusive and very low quality at this point,” (thanks Dr Mathias Basner, professor of sleep at the University of Pennsylvania and author of the world’s biggest review of noise as a sleep aid), you can’t keep a good TikTok trend down.

      And, while the noise itself might not trigger sleep alone, Michael Grandner, who directs the Sleep and Health Research Program at the University of Arizona, says there’s no denying it can help you catch some Zzzzs if used in a certain way.

      “White noise machines work through a process called sound masking or noise masking,” he says. “They create a blanket of sound around you that absorbs other sound waves so that little creaks and cracks and cars driving by don’t quite make it to your brain and you don’t respond to them.”

      But which hue is the sleep sound choice for you?

      What White Noise Does For Sleep

      What Pink Noise Does For Sleep

      If you find white noise too intense, it could. because it delivers the same sound frequencies all at the same intensity.

      Pink noise offers a louder low frequency with softer high ends, which makes it slightly smoother than white noise.

      Studies have shown that pink noise can both aid people in getting to sleep and also have a positive influence on supporting deep sleep and memory. 

      What Brown Noise Does For Sleep

      Brown noise has been trending on TikTok for a while now, with 84.3 million views for videos featuring the hashtag and counting.

      Brown noise offers a deeper and stronger tone, the lower frequencies can block out external noise while soothing the mind and making it easier for people to sleep.

      There’s also anecdotal evidence to suggest that brown noise can help block out the internal monologue that many people experience, especially at night when we have no other distractions to keep our minds from wandering. 

      What Green Noise Does For Sleep

      Green noise is a variation of white noise in the middle of the spectrum, as the name insinuates it utilises similar sounds to that you may hear in nature.

      Green noise is said to help restore calm and promote relaxation. It does this by providing a “sound mask” to other ideas, feelings, sensations, and sensory experiences. Because green noise is more pleasing, it may be a more appealing choice than the typical white noise.

      What Blue Noise Does For Sleep

      Because there are few deep tones in blue noise to help balance its energy, which is primarily concentrated at the high-frequency end, it almost sounds like water spraying out of a hose nozzle.

      Although that doesn’t sound very tranquil, blue noise does a wonderful job of severely disguising outside noises. That is, if you’re not sensitive to high-pitched sounds.

      Again, there’s been little scientific research into the effectiveness of blue noise, in comparison to its other colourful counterparts, however, that’s not to say it’s not worth trying if some of the other sounds don’t help.  

      The post Ultimate Sleep Hack Or TikTok Nonsense? The Colour Of Sound Explained appeared first on Women’s Health. Words by by Kara Byers. More

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      “I Drank Kombucha Every Day For 10 Days — It Was Amazing”

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      When I first told the Women’s Health team I wanted to drink kombucha every day, half said “yum” and the other half said “yuck”. It’s just one of those things – you either love it or you hate it. But its health benefits proceed it. So with my fridge stocked, the challenge began. This was going to be good…

      Hold Up, What Is Kombucha?

      For those poor souls who haven’t yet heard about kombucha and its magical powers, here’s the low-down. The exact origin of this mystical drink is not known, although it’s been narrowed down to Asia (naturally). It’s been around for about 2000 years – but the hipsters made it famous.

      Kombucha is basically fermented black or green tea. Add sugar to kick-start fermentation, then a SCOBY or “tea fungus” to complete the process. It’s best to get one of these white mushroomy masses from a supplier (hipster dealers) as culturing one by yourself can be dangerous.

      A SCOBY is a symbiotic colony of bacteria and yeast that feeds on the sugar content in the tea. This whole process takes about two weeks and you’ll end up with a fizzy, tangy beverage. As a by-product of fermentation, kombucha does contain traces of alcohol – like, 0.5 per cent, so nothing to write home about. It’s also slightly caffeinated. The process might sound funky, but trust me, the drink is good.

      But Why Would You Drink It?

      I know, I know, a mushroom fizzy drink doesn’t exactly sound appetising, but give it a try. Here are just some health benefits…

      First off, kombucha is rich in probiotics, which help to create a balance in your gut. They can help with digestion, bloating and a whole range of ghastly gut-related issues. Even weight loss! Kombucha also contains antioxidants, which fight free radicals in the body. Basically, they prevent or delay cell damage. And among these antioxidants are vitamins B1, B6 and B12 to improve your immune system. Cheerio winter cold!

      But beware: there is that “too much of a good thing” problem. Too much kombucha can lead to your gut being a little more active than you’d like. So try to stick to one bottle a day. That’s what I did and here is my experience…

      My Experience With The ‘Tea Of Life’

      Like I said, my fridge was packed with all the kombucha I’d need for this “experiment”. Ready for that detox and healthy gut, I packed my first bottle for work the next day. I gym first thing in the mornings, then it’s off to the office for brekkie and my usual coffee. But for these 10 days, kombucha came first. What? Cally replaced coffee with kombucha!? Yes, miracles do happen, and let me tell you, if you want to give up coffee, this is an excellent way to start. The rumours are true. The natural energy lift the man-bun movement claims to experience is real. What a great way to start the day: sipping kombucha while checking the morning mail.

      Then the next miracle happened. My period. No, that’s not the miracle – the lack of period pain was, though. I was impressed, to say the least. In fact, looking back, my stomach was very well-behaved the whole time – even after some late-night binging on nachos (my go-to snack). So the sceptic (me) is convinced of another health benefit. Perhaps this really is the tea of life.

      The 10 days flew by and on the 11th it was with tears in my eyes that I opened my trusty lunchbox to find it kombucha-less. I’m back on coffee with breakfast and back to my usual self. In all honesty, I can’t admit to finding my skin more glowy or sudden moments of enlightened being. But, truthfully, I do plan to include a whole lot more kombucha in my life. And my body will thank me for it.

      Our top kombuchas to try:

      Fermented Rooibos Tea

      Naturally sweetened, this kombucha delivers a tangy taste.

      Happy Culture Ginger & Lemon Kombucha

      Zingy lemon and ginger complement the natural sharpness of ‘booch.

      CultureLab Lemongrass Kombucha

      Green tea and lemongrass go together swimmingly in this zesty drink.

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

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      “I Tried The Latest Massage That Promises To Help With Insomnia, Pain And Fatigue.”

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      A magnesium massage may sound like something better suited to pro-athletes or off-the-grid wellness gurus, but there’s a growing body of research that’s showing us mere mortals should jump aboard the magnesium train. 

      To find out if you can actually massage your way to better ZZZ’s, we kneaded our way through the research before getting treated to a much-needed kneading at a Cape Town spa. Here’s everything you need to know about magnesium massages.

      What Is Magnesium?

      “Magnesium is an essential macronutrient that plays a key role in many body processes, including muscle, nerve, and bone health and mood,” according to Medical News Today. Many people don’t get enough in their diet despite it being found in a variety of different foods like nuts, beans and leafy greens, says Healthline. 

      READ MORE: Exactly How Sleep Deprivation And Weight Gain Are Linked – And How To Prevent The Spread

      The Benefits Of Magnesium:

      If you’ve spent any time on the health and wellness side of TikTok, you’ll no doubt have come across videos about magnesium and the amazing benefits people have experienced from taking supplements. But it’s not just a factless fad. Research conducted into the benefits of magnesium and magnesium supplements have shown many benefits:

      It may boost exercise performance: One 2015 study of 2 570 women associated higher magnesium intake with increased muscle mass and power.

      It may improve PMS symptoms: Some research suggests that magnesium supplements help relieve PMS symptoms, menstrual cramps and migraine attacks.

      It may combat depression: A PubMed Central study linked low levels of magnesium to an increased risk of depression.

      It may support better sleep: Research has shown a positive link between magnesium and improved sleep

      Magnesium may also be linked to supporting healthy blood sugar levels, promoting heart health, fighting inflammation, and reducing symptoms of anxiety. 

      What Is A Magnesium Massage?

      It’s usually a full-body massage that incorporates magnesium oil to help induce a state of calm, help with pain and fatigue and give you a great night’s sleep.

      Why Get A Magnesium Massage For Better Sleep?

      Like many of the above-mentioned TikTok users will tell you, magnesium supplements are a very common natural remedy for sleep problems like insomnia. And there’s a scientific reason for that; magnesium regulates many neurotransmitters that are involved with sleep. One such neurotransmitter is GABA (or gamma-aminobutyric acid) which is a neurotransmitter associated with helping with feelings of anxiety, stress, and fear. And what do you know, a 2017 systematic review showed that magnesium supplementation also had a beneficial effect on mild anxiety.

      But if your problem is falling asleep, a 2021 review of older adults who had insomnia found that magnesium supplements lowered the amount of time it took them to fall asleep by an average of 17 minutes. And another study of almost 4000 adults found a link between taking magnesium and improved sleep quality and duration.

      Plus, if you find yourself nodding off in your morning meeting or needing to take a nap in the arvie, a PubMed Central study found that women who had a higher magnesium intake experience a decreased likelihood of falling asleep during the day.  

      While magnesium supplements could positively impact your sleep, like the research suggests (always consult a doc before taking anything new though), magnesium massage therapy could be an underrated sleep hack.

      READ MORE: Normal Sleep — Turns Out, There Might Be No Such Thing

      How Does It Work?

      Transdermal (through the skin) magnesium therapy has been touted online as a hero ingredient that could potentially cure many conditions. It’s said that when used topically, it’s absorbed straight into the body’s cells and tissues, raising magnesium levels in a shorter period of time. 

      However, the research is limited and there are varying opinions about your body’s ability to absorb it through the skin. One Journal of Integrative Medicine study showed that magnesium oil alleviated fibromyalgia symptoms, such as pain. And we know that many athletes love using magnesium in their routines.

      Magnesium Massage Full Review

      Between never-ending loadshedding and a Woolies avo costing a month’s rent, it’s no wonder we’re losing out on precious ZZZ’s.  And while most of us are cutting out anything that isn’t a necessity, I’m here to tell you why a magnesium massage might just be worth the investment.

      I tried the Muscle And Joint Magnesium Therapy Massage at Steenberg Spa. It’s a luxury wellness spa in the Constantia Winelands (tough job). Their massage promises to re-energise the body while treating symptoms of insomnia, pain and fatigue. According to them, their luxurious magnesium therapy induces a state of calm and promise’s a good night’s sleep.

      My treatment expert carefully kneaded away at my body, working through my problem areas (my back – thanks WFH shrimp-like posture!). And by the end of it I felt relaxed and rejuvenated. She even told me concern areas; knots along my scapula and tightness in my lower back I was unaware of. Following a delicious breakfast of fruit, yoghurt, granola and green juice, I wandered through the gardens and pool where you can lounge with a glass of bubbles and a good book.

      You can’t help but feel relaxed being surrounded by gorg gardens, buildings and mountains at Steenberg. But the real star of the show is their scented garden. You can have your massage in this secluded haven that’s punctuated by fragrant flora and a towering Oak tree. So you can soak up nature’s scenes, sounds and scents and segue into a peaceful state. 

      So Did It Help With Insomnia And Fatigue?

      Yes, the real impact happened that night. My sleep is where I suffer most when I’m stressed out. I experience late nights with my mind racing, wake up several times throughout the night and lie for hours trying to fall asleep. Bedtime becomes something I dread, anxiety building throughout the evening as I worry I will have another sleepless night. 

      I’d had a few weeks of terrible sleep so I was in serious need of a good night’s rest. And that’s exactly what happened. I fell asleep almost immediately, without any of that bedtime anxiety, and I slept through the night, not waking up once (a very rare occurrence for me). And the following nights were exactly the same.

      Of course, I can’t state how much of it was placebo or not. But it really helped with the weeks of insomnia I had been dealing with and reset my bedtime routine. Sometimes you just need to break the pattern to alleviate bedtime anxiety that accompanies an extended period of bad sleep. And this massage was exactly that. Although managing the stressors in your life so that your sleep is unaffected is first prize. 

      For me, The Muscle And Joint Magnesium Therapy Massage at Steenberg did exactly what it promised and had lasting benefits outside of what a sublime spa day already does. The massage costs R1 100 for 60 minutes, R1 210 for 75 minutes and R1 340 for 90 minutes and in my opinion it’s well worth it just for the good night’s sleep, let alone the luxe experience you receive.

      READ MORE: The 6 Greatest Recovery Tools That Ease Tight Muscles

      What To Book

      They currently have an amazing Scented Bliss package on offer that’s the ultimate spoil. You’ll have your massage in the Scented Garden. This package for two includes a side-by-side Herbal Oil Massage, Pressure Point Foot Massage and Scalp Ritual at R2450 (60 minutes) or R2970 (90 minutes).

      Alternatively, you can have one of their three unique massage treatments. There’s the CBD Wellness Journey for pain relief and immune boosting, Bellabaci Signature Massage for circulation and toxin elimination or the highly-recommended-by-me Muscle and Joint Magnesium Therapy Massage for fatigue and insomnia.

      Post-pamper, indulge with a bottle of crisp Steenberg 1682 Chardonnay Cap Classique and a refreshing dip in the pool. And it doesn’t have to end there; delight your taste buds with a Scented Garden private dining experience. At R1 250 per person, you’ll get to enjoy a three-course meal on the candlelit deck under the stars with the gentle sounds of trickling water from the garden’s water feature for ambience.

      How To Get More Magnesium In Your Diet

      Once you leave the Steenberg spa, you can still incorporate magnesium into your everyday life. These foods are rich in magnesium (click on the magnesium sources for delicious recipes using these ingredients):

      Pumpkin seeds

      Chia seeds

      Black beans

      Kidney beans

      Edamame beans

      Spinach

      Avocado

      Banana

      Potato with the skin on

      Almonds

      Cashews

      Peanut butter

      Brown rice

      Salmon

      Halibut

      Soy milk

      Whole wheat bread

      Low-fat yoghurt

      Oatmeal

      Fortified breakfast cereals

      Add These Magnesium Sources To Your Pantry

      Shop them from local brand, Faithful To Nature. You’ll have the magnesium magic sources at the ready every time you want to cook or have a snack.

      Chia seeds contain 335mg of magnesium per 100g.

      Pumpkin seeds contain 262mg of magnesium per 100g.

      Almonds contain 268mg of magnesium per 100g.

      Cashews contain 292mg of magnesium per 100g.

      1/2 cup of cooked black beans contains 60mg of magnesium.

      Kidney beans contain 140mg of magnesium per 100g.

      Peanut butter contains 154mg of magnesium per 100g.

      1 serving of instant oats contains 36mg of magnesium.

      1 cup of soy milk contains 61mg of magnesium.

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

      Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More

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      in diet and nutrition

      The 9 Best Vitamins For Strengthening Your Immune System And Warding Off Sickness

      by

      Your immune system truly has no days off. Whether you’re fighting off a cold or recovering from an infection, it’s always kickin’ in high gear. But believe it or not, nutrition has a major impact on your immunity and there are some easy (and delicious) ways to keep your immune system in top shape. Enter: vitamins for immune system support.

      “Nutrients from our diet including vitamins, minerals, and macronutrients like proteins, fats, and carbohydrates, are required for immune cell production and overall immune health,” says Stacey Simon, RDN, of Top Nutrition Coaching.

      Can you eat your way to a better immune system?

      There is no such thing as an “immunity diet,” but consuming a variety of vitamins and minerals can help prevent nutrient deficiencies that can lead to a decline in immune function. “Rather than cherry-picking or adding nutrients here and there, an overall balanced diet rich with a variety of fruits, vegetables, lean protein, healthy fats, and whole grain can help us consume adequate amounts of specific nutrients to prevent deficiency and keep our immune systems strong,” says Simon.

      Do supplements play a role?

      Now you may be thinking, What about supplements? While there is certainly a time and place for them like if you are pregnant, struggling with nutrient deficiencies, or recovering from an illness or surgery, Simon always recommends food first. “Think of supplements as a tool to fill gaps in an otherwise healthy and nourishing diet,” she says.

      Because supplements are not regulated by the FDA, and too much of a nutrient can be detrimental, always talk with your doctor before use. “Unless you are deficient in a nutrient, oftentimes there is no need to supplement with a mega dose,” notes Simon. “The body actually absorbs and utilizes nutrients in food more efficiently.”

      And while nutrition plays a role in immune health, they are other factors at play too. Things like sleep, stress, certain medications, autoimmune diseases, and genetics also affect your immune function. “We have to make sure we’re keeping up our defense on all of these fronts,” says Simon.

      If you want to keep your immune health in tip-top shape, try incorporating these 10 essential vitamins and nutrients into your diet.

      Meet the expert: Stacey Simon, RDN, is a nutritionist with more than nine years of clinical experience. Her special focus is on managing chronic diseases and maintaining general wellness for older adults.

      1. Protein

      Protein is often associated with building muscles and keeping you full between meals, but it also plays a major role in wound healing, recovery, and cell building, says Simon. “Amino acids, or the building blocks of protein, help maintain immune system function through helping produce immune cells.”

      Plus, many protein sources offer a lot of “bang for your immune system buck,” because they contain a ton of other crucial vitamins, minerals, and micronutrients, adds Simon. It’s a win-win!

      “I suggest always going for whole or fresh food first, so you can get real sources of protein,” she says. If you are looking for on-the-go high-protein snacks, look for something with that’s as close to the real deal as possible and doesn’t have a bunch of additives and artificial colours. Pro tip: If you read the ingredient list and are unsure what something is, it’s probably best to steer clear.

      Here are some examples of whole foods that are high in protein.

      Eggs

      Chicken

      Lentils

      Fish

      Lean beef

      Plain Greek yoghurt

      2. Vitamin C

      You’ve likely heard that vitamin C is important for immune function and shortening the duration of a pesky cold, but it actually does a whole lot more. Vitamin C also plays a tremendous role in wound healing, which is a huge part of maintaining your immune system by keeping your skin barrier intact, says Simon.

      It’s also a powerful antioxidant that reduces inflammation in the body, ultimately decreasing our risk of developing diseases and feeling sick.

      While orange juice may seem like the ultimate vitamin C source, Simon also recommends eating the following foods to get your fill.

      Tomatoes

      Potatoes

      Sweet melon

      Red bell peppers

      Grapefruit

      3. Vitamin D

      Vitamin D improves the function of immune cells by reducing inflammation in the body and decreasing the risk of infection, says Simon. But here’s the thing, the best source is actually not food—it’s sunlight. Vitamin D is a fat-soluble vitamin, meaning it can dissolve in fats and oils and be stored in the body’s fatty tissue and liver. To help maintain healthy levels, aim for at least 15 minutes of sun exposure a day, according to Harvard Health.

      If you live in a colder climate or can’t get sun exposure on a regular basis, it’s important to supplement through food. “Vitamin D is an area where you might not necessarily feel any deficiency, even if you’re mildly deficient, but it’s one of those things that’s good to supplement with food to close the gap,” says Simon.

      Foods high in vitamin D include the following.

      Salmon

      Orange juice fortified with vitamin D

      Fortified cereal

      Dairy or plant milk fortified with vitamin D

      Tuna

      Sardines

      Egg yolks

      4. Vitamin E

      This is another fat-soluble vitamin with powerful antioxidant properties to help support immune cell production. “Vitamin E helps support T-cell growth, or the white blood cells that play a major role in immune functioning,” explains Simon. “When we think about cells in the body that defend and fight off pathogens, vitamin E helps to support the growth of those defense T-cells.”

      Add these vitamin E foods to your plate to help boost immune health.

      Eggs

      Nuts

      Sunflower seeds

      Red bell peppers

      Spinach

      Kale

      Arugula

      5. Zinc

      Think of zinc as an immunity superstar. Not only does it play a major role in wound healing, but it also aids in the development of immunity cells by impacting the growth of T-cells, says Simon. And while some studies show that zinc can help shorten the length of a common cold, there’s no need to overdo your zinc intake. “Most people are able to maintain their zinc levels within a healthy range by eating a normal, balanced diet,” says Simon.

      You’ll find zinc in many of the foods you’re probably already eating like the following.

      Oysters

      Red meat

      Seafood

      Beans

      Nuts

      Fortified cereal

      Chicken

      6. Iron

      “We often think of iron playing a huge role in our energy levels and how our body feels, but it also builds up those immune cells, allowing them to reach full maturity so they can go off and do their job,” says Simon.

      Iron is also a major component of hemoglobin (the protein in red blood cells that carries oxygen from your lungs to the rest of your body), so significant bleeding can cause your iron levels to drop. Because of this, research suggests it’s especially important for women who menstruate to maintain iron levels and eat iron-rich foods.

      Try incorporating the following high-iron foods into your diet.

      Beans

      Lentils

      Chicken

      Lean beef

      Oysters

      Fortified cereal

      7. Selenium

      Selenium acts as a powerful antioxidant that can help reduce inflammation in the body, and studies show it promotes heart health, optimizes immune functioning, and may even help prevent cancer. While a generally balanced diet is usually suitable for your daily selenium intake, low selenium levels have been shown to reduce immune function.

      Stock up on some of the following selenium-rich foods.

      Brazil nuts (Fun fact: Eating one Brazil nut a day can help you meet your daily requirement, says Simon.)

      Salmon

      Lean beef

      Chicken

      Turkey

      Tuna

      Shrimp

      Mushrooms

      8. Copper

      Inflammation is a sign that your body is working overtime to heal or repair itself, but copper plays a huge role in minimizing its effects by neutralizing free radicals, says Simon. Research shows that free radicals are unstable atoms in the body that can damage cells and cause illness, but copper has antimicrobial properties to reduce their presence and ultimately calm inflammation.

      Maintaining healthy copper levels is a bit of a balancing act, however, because too little copper can suppress your immune function, yet too much copper can be dangerous and lead to cell death. But no need to overcomplicate it because copper toxicity is rare, stresses Simon. “Just eating a balanced diet is a good way to make sure we are getting enough copper and remaining within that healthy range,” she says.

      Focus on a varied diet by eating some of the following.

      Unsweetened baker’s chocolate

      Nuts

      Sunflower seeds

      Potatoes (with the skin)

      Shiitake mushrooms

      Oysters

      9. Probiotics

      You’ve likely heard probiotics are the good bacteria in your digestive system, but they also play a role in immune health, says Simon. Studies have shown that probiotics promote natural antibodies in the body by boosting immune cell production and fighting off infection. Some research even suggests that probiotics can prevent respiratory tract infections like the cold or flu and reduce urinary tract infections in women.

      Foods high in probiotics include the following.

      Kimchi

      Sauerkraut

      Kombucha

      Tempeh

      Yoghurt (with live active cultures)

      Kefir

      This article was first published in womenshealthmag.com More