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      5 First Steps To Take After An Early-Breast-Cancer Diagnosis

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      Receiving an early-breast-cancer diagnosis can feel like a shock to your system, prompting a wave of emotions that can range from fear to sadness, and everything in between. While you’re trying to get your wits about you, know that what to do next is at the ready for you. Here we lay out steps to take toward survivorship. Early breast cancer is when the cancer has not spread past the breast and the axillary lymph nodes. It is also considered ductal carcinoma in situ (when cells lining the milk ducts become cancerous) and stage 1 (small local tumour) through 3a cancer (cancer in nearby lymph nodes). 1. Take A Breath And Centre Yourself“It takes time to process the information when you hear you have breast cancer,” says registered nurse Susan Brown, the senior director of health information and publications at the Susan G. Komen Foundation; a breast cancer organisation in the US. “You may have to hear the diagnosis more than once. You may want to ask the doctor to name and write down what they have found so far. You also may have to learn a new vocabulary, so take a breath.”READ MORE: 11 Symptoms Of Breast Cancer In Women That Aren’t LumpsBe gentle with yourself, and remember that an early-breast-cancer diagnosis is not a death sentence. “The five-year survival rate for stage 1 breast cancer is 100 percent,” says Dr. Shari Goldfarb, an oncologist at Memorial Sloan Kettering Cancer Centre. “The earlier you diagnose and treat, the better your outcome, and most women with stage 1 breast cancer are going to be cured of their cancer.”2. Educate Yourself With Reputable SourcesBoth experts we spoke to agreed that knowledge is power – just be careful where you’re getting it. For example, the first thing many women do is research breast cancer on the internet, but there’s a right and a wrong way to do that. “Don’t just go to Dr. Google, because there is a lot of misinformation out there,” Brown says. “Take time to gather reliable information.” One good rule of thumb is to look for reputable sources with .org or .gov at the end of the site’s web address, as these sources are usually most up-to-date, Dr. Goldfarb says.3. Keep A Journal Or Notebook For Your Thoughts And QuestionsEven before your first visit with an oncologist or a breast-cancer surgeon, consider writing down questions, such as:What type of cancer do I have?

      What stage is it in?

      What is my prognosis?

      What does treatment entail?

      What does it mean for my life?Keep the journal going between doctor’s visits, especially if you begin experiencing side effects from medications and other forms of treatment. “We can often relieve many of these symptoms, so the sooner you tell your doctor what you’re experiencing, the better,” Dr. Goldfarb says. Hot flashes, diarrhoea, constipation and nausea are all common side effects of cancer treatment and documenting your symptoms can help motivate you to reach out to your doctor if you’re experiencing any of them. “For example, if you get a mouth sore two days after chemotherapy, we can prescribe something to relieve it before you come back for your next visit, so you don’t have to suffer through it for another two weeks,” she says. “Don’t let things fester.”READ MORE: 8 Breast Cancer Myths You NEED To Stop Believing

      WH Breast Cancer Awareness Guide

      Download our 34-page Breast Cancer Awareness Guide, complete with a breast bump guide, ways to lower your risk and real women’s survival stories. Together we can make a difference!

      4. Establish A Support System“There used to be a stigma with cancer, but not anymore,” Dr. Goldfarb says. “There is nothing you did to get it. You were simply unlucky and you’re going to need good support going through this.” Take some time to consider who will be your support system, whether that includes your partner, other family members, friends or colleagues – or all of the above.Too many women forgo telling their boss and coworkers of their diagnosis, but Dr. Goldfarb says it’s important to share the news with them, too, because you may find yourself calling in sick more or simply not feeling well at work. ”If people understand what is going on, they are more helpful and supportive,” she says.“There is nothing you did to get it. You were simply unlucky, and you’re going to need good support going through this.” —Dr. GoldfarbAnd even if your squad consists of just one or two people, having an advocate who can help you gather information and draft questions can take some of the load off you. “Perhaps they can attend appointments with you as a second set of ears, to take notes or ask questions that you may forget to ask,” Brown says.READ MORE: “I Conquered Ovarian Cancer And Breast Cancer At The Same Time.”Where To Find Support GroupsBuilding a support system also can include connecting with others who have been through a similar experience. “This can be through a support group that’s online or in person,” Brown says. “These groups share information and encourage members to advocate for themselves.”CANSA, for example has several different CANSA Support Groups; from WhatsApp groups, zoom, face-to-face and Facebook groups where patients, friends and family can find support and friendship and share information. You can find a full list of the groups as well as how to join here.Just remember to ask your doctor about anything you read or hear that concerns you, rather than take another person’s advice as fact. Brown likens this to announcing you’re pregnant, then hearing nothing but horrible labour and delivery stories. “If someone gives you something to think about, clear it up with your doctor right away so you don’t worry unnecessarily,” Brown says. “Another person may not even have the same type of cancer as you, or maybe they had it years ago, but since treatment is always changing, what they say may have no bearing on you.”READ MORE: What To Know About Breast Cancer As A Young Woman5. Consider Getting A Second OpinionAn early-breast-cancer diagnosis is a physical and emotional diagnosis, and you must feel comfortable with the care you’re getting, says Dr. Goldfarb. Even if the diagnosis and treatment plans end up aligning, many patients find a second opinion goes a long way toward helping them make peace with their diagnosis. “The first person you meet is not always the right fit,” Dr. Goldfarb says. “This is an important, serious diagnosis, but it’s also important to feel like you’re getting good care. If it’s not a fit with the first person, a second opinion can give you peace of mind.” Brown adds that asking for another expert’s opinion may not be necessary if you have a common type of breast cancer, but occasionally a person may have an unusual type of breast cancer, something that a pathologist doesn’t see very often. Even if the diagnosis and treatment plans end up aligning, many patients find a second opinion goes a long way toward helping them make peace with their diagnosis.Whatever the reason – even if it’s just that you’ll feel better if another doctor looks at your test results – the doctor or hospital where your biopsy was done can help you find another source. “Sometimes even within the same facility, you might find a different doctor,” Dr. Goldfarb says. “I see fewer patients as an oncologist, but I see them much more frequently, which is why it’s so important to find someone you connect with, keeping in mind that this is going to be a long-term relationship.”She suggests looking for someone who approaches breast cancer holistically: “A lot of emotions are involved. Even though early-stage breast cancer is likely to be cured, for you, it’s a traumatic experience.”READ MORE: My Experience With Breast Cancer, At Age 27Lastly…It’s impossible to control an early breast-cancer diagnosis and everything that comes with it, so try focusing on the things you can control. “Reading about it and talking about it are important,” Dr. Goldfarb says – because they will help remind you that most women diagnosed with early-stage breast cancer become survivors. “This is why regular mammograms and self-exams are important – they lead to earlier diagnoses.”The key, she says, is to stay positive and surround yourself with positive people. “It’s hard and it hits you at different points, but I am always amazed at how optimistic people can be even in difficult situations,” says Dr. Goldfarb. “It will help you get through the journey.”This article by Ana Pelayo Connery was originally published by Women’s Health US More

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      What To Know About Breast Cancer As A Young Woman

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      Once, breast cancer affected mostly women over the age of 50. But now, the Big C is affecting women in lower age groups. New data from South African research shows that breast cancer among young women is on the rise, reflecting global trends. According to the Cancer Association of South Africa (CANSA), breast cancer is the most common cancer among women in South Africa, accounting for 23% of all cancers. Here’s what to know to protect yourself.Breast cancer and young women: the numbersIn the U.S., a recent study found that breast cancer is the leading cause of cancer death among women aged 20 to 49 years. Now, we know that this data correlates with what’s happening in SA. A 2024 study looked at radiology records among patients younger than 40 in Johannesburg over a five-year period. They found that among the test results, 73% of them were positive breast cancer diagnoses. And the average age for women being diagnosed under 40? Just 34 years old.It can be more aggressivePlus, with breast cancer in young women, the Breast Imaging Society of South Africa (BISSA), a sub-speciality group of the Radiological Society of South Africa, warns that young women are more likely to develop breast cancers with aggressive biological characteristics. These cancers often present with larger tumours and more advanced stages of the disease at diagnosis, making early detection vital for improving outcomes. According to the Breast Cancer Research Foundation (BCRF), young women with breast cancer are more likely to have triple-negative breast cancer – which has fewer treatment options (but slowly improving) – as well as a recurrence at five or 10 years after therapy.Why are younger women being affected?The BCRF notes that inherited genetic mutations like BRCA1 or BRCA2 are more commonly seen among women, which contributes to the rise of BC.Other risk factors include:Having family member(s) with:breast cancer before age 50 or breast cancer in both breasts or breast cancer as a man

      ovarian, pancreatic or metastatic prostate cancer

      triple-negative breast cancer (TNBC)

      Having had your first period before you turned 12

      Being pregnant over the age of 30, or not giving birthREAD MORE: My Experience With Breast Cancer, At Age 27Do regular screeningsDr Peter Schoub, Chair of BISSA, emphasises the importance of early detection through regular self-examinations starting in your 20s, and annual mammograms from age 40. “Awareness and education about breast cancer in young women can lead to earlier diagnoses and less invasive treatment options,” says Dr Schoub. “The growing number of younger women being diagnosed with breast cancer highlights the need to expand awareness campaigns and improve screening programs, especially for those at higher risk.” And if you have medical aid, make use of your free mammogram offers. “Although most major medical schemes offer complimentary mammogram screenings for women over 40, only about 20% of women take advantage of this service,” says Dr Schoub. “We must also be mindful that breast cancer is increasingly being detected in women in their 30s, who experience more aggressive forms of the disease that can spread rapidly if not detected early.”Dr Schoub says that while breast cancer risk increases with age, the disease does not discriminate: women of all ages, races and socio-economic backgrounds can be affected.“This is why routine self-examinations and clinical breast checks by a healthcare professional at least once a year are essential,” he explains. “Any abnormality, regardless of age or family history, should be evaluated by a medical professional immediately.”He says the goal of breast cancer screening is to detect the disease before symptoms emerge. “Cancers found through routine screening are often smaller and localised, increasing the chances of successful treatment and survival. The size of the tumour and whether the cancer has spread are key factors in determining the prognosis.”

      WH Breast Cancer Awareness Guide

      Dive in and let this digi mag arm you and yours with powerful information so we can move towards a world where breast cancer becomes that much easier to tackle. Let us work hand in hand to spread awareness, support those in need, and contribute to the ongoing fight against breast cancer. With early detection and an army of knowledgeable women, this is possible!

      How to protect yourself from breast cancer as a young womanOther ways you can protect yourself involve lifestyle shifts.Stay in shapePrevious research notes that obesity or being overweight increases the risk of breast and other cancers.Ditch the vicesTough to hear, but necessary: excessive alcohol consumption (no more than one drink a day, says Prevent Cancer Organisation) ups your risk. Also, a lack of physical activity, smoking and diets high in saturated fats contribute to risk.Go easy on meatStudies show that higher intakes of red meat, animal fats and processed meats correlate to higher rates of breast (and other) cancers. Your move: swap them out for beans, lentils, nuts and veg.Load up on vegThe five-a-day really help: they’re higher in fibre, with is associated with lower breast cancer rates. Veg and fruits are also high in antioxidants, which protect against inflammation.Get some sunSouth Africans have alarmingly high rates of vitamin D deficiency. Black South Africans are the most affected, with almost 63% living with a lack of vitamin D. But vitamin D could also play a role in cancer, per CANSA. “Research suggests that women with low levels of vitamin D have a higher risk of breast cancer. Vitamin D may play a role in controlling normal breast cell growth and may be able to stop breast cancer cells from growing,” they note.READ MORE: 11 Symptoms Of Breast Cancer In Women That Aren’t LumpsHow to self-examine your breasts“The breast changes throughout the menstrual cycle and it is important to always self-examine at the same time of the month, usually a week after your period when your breasts are less tender due to fluctuations in hormone levels,” explains BISSA. Here’s how to check ‘em.Do a visual examSit or stand, without clothing, in front of a mirror with your arms to your side and look for changes in size, shape, symmetry, puckering and dimpling.Then, do a physical examinationLie down so that your breast tissue spreads out making it easier to feel, or in the shower, using soap to glide more easily over your breasts:

      Use the pads of your three middle fingers, not your fingertips, to examine.

      Apply different pressure levels – light to feel the breast tissue closest to the skin, medium to feel deeper, and firm to feel the tissue closest to the chest and ribs.

      Use a methodical technique such as beginning near the collarbone, then moving towards the nipples, in a clockwork fashion.

      Allow enough time and don’t rush the examination.Signs to look out forIt’s important to note that many lumps may turn out to be harmless, but it is essential that all of them are checked.  Visit your doc if you notice any of these changes:Swelling of all or part of the breast,

      Skin irritation, dimpling or ridges on the skin,

      Nipple pain or the nipple turning inward,

      Redness, scaliness or thickening of the nipple or breast skin,

      A nipple discharges other than breast milk, or

      A lump or knot near the underarm area.Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. More

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      More People Are Using Ketamine For Depression – But How Safe Is It?

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      As we focus on mental health this October, it’s important to remember that of the many crises plaguing South Africa, depression is one of them. A 2022 study by Wits highlighted key findings: South Africans suffer higher rates of depression and anxiety than other countries. Only a quarter of those ever receive treatment. And, since treatments are subject to costly long-term psychologist visits or psychiatrist prescriptions, some people are turning to unconventional treatments. Among them, there’s a noted rise in people treating their symptoms with psychedelics. Now, there’s an increase in ketamine use to treat depression in cases where other medication has failed. Amazing, right? Not so much, say experts.Per experts, using ketamine for depression is a revelation (more on this below). However, the misuse as a party drug and the mounting unsupervised use as a treatment for depression is problematic.  “The anaesthetic drug can bring life-saving hope for people suffering treatment-resistant major depression or at severe risk of suicide. But unsupervised use or excessive dosages hold addictive and even lethal risks,” warned the South African Society of Psychiatrists (SASOP) in a recent press release.So… what is ketamine?Ketamine is an anaesthetic, originally used in animals since the 1960s. In humans, it’s been used to treat pain since the 1970s. It’s listed in the World Health Organization’s List of Essential Medicines as an anaesthetic. It’s also registered in South Africa for induction and maintenance of anaesthesia. If you were to break a bone, a doc might use ketamine instead of full anaesthesia.When it’s used recreationally, K produces dissociative sensations and hallucinations. Users report feeling relaxed, dream-like and nauseated. In its newest era, K is a breakthrough treatment for depression, with others claiming it works for other mental health conditions too.How does ketamine help with depression?Ketamine is available for off-label use. This means that regulations allow doctors to use it for purposes other than pain management. Studies have shown that it’s a viable treatment for depression and suicidal urges, especially in cases where other medications haven’t worked.“There is good evidence that ketamine in low doses, administered under controlled conditions with the necessary medical supervision, is an effective treatment for treatment-resistant major depression,” explains SASOP spokesperson, psychiatrist Dr Bavi Vythilingum. “It is also effective in acute cases of suicidal ideation, rapidly reducing the risk of life-threatening thoughts and acts.”How does it work? Image by Maxim Berg on Unsplash

      Per Dr Vythilingum, K improves the production and functioning of the neurotransmitter glutamate. This plays a role in mood, thought patterns and cognition.

      Ketamine has a different mechanism to traditional anti-depressant medications. And, it’s why medical researchers believe it to be at least part of the reason for its effectiveness where other treatments have failed. Unlike conventional antidepressants like SSRIs, which take weeks to work, the effects of ketamine are rapid. It also doesn’t work on the same brain receptors.READ MORE: Why Toxic Positivity Is Harmful And What To Say InsteadHow is ketamine for depression administered?To use ketamine for depression, you’re meant to head to a treatment facility. There, you’d be given a dose via I.V. It takes about 40 to 50 minutes, and there’s extra time to recover afterwards. After the treatment, you’ll need someone to take you home – no driving until after they have had a full night’s sleep. But you’re not A-OK after just one session. The initial treatment takes place in six sessions over two to three weeks. The treating psychiatrist may prescribe maintenance treatment on a case-by-case basis.The dissociative state (the trip) caused by ketamine can produce feelings of a trance-like state or hallucinogenic experience, feelings of an “out-of-body experience”, feelings of unreality, visual and sensory distortions, and euphoria or “a buzz”.“For this reason, it is important that the setting is safe, meaning that it is quiet and private, that treatment is medically supervised, that the patient is not left alone during treatment and recovery, and that the facility is equipped to manage any adverse side effects,” says Dr Vythilingum.While the dissociative side-effects can also be positive in improving depressive symptoms, she said other negative side-effects could include nausea and vomiting, raised blood pressure, respiratory depression (slowed breathing), sedation and unconsciousness.Image by Dima Pechurin on UnsplashBut… ketamine can also be lethal  While the treatment is a game-changer for many, there are significant risks. “Ketamine is a powerful anaesthetic agent. A too-high dose can cause sedation and loss of consciousness and in very high doses, may cause dangerously slow breathing and the risk of death,” explains D Vythilingum. “Even at lower doses, if administration of ketamine is not adequately supervised and the person is not in a safe, controlled setting they may become confused and inadvertently harm themselves. Ketamine is also potentially addictive and open to abuse.”Added to this is the rising number of “independent” clinics offering ketamine treatment for depression and other mental health conditions. SASOP is concerned about these facilities: whether they’re correctly diagnosing patients and using ketamine as the appropriate treatment. The treatment also has to be carefully monitored for harmful side effects.READ MORE: 4 Proudly South African Apps For Mental Health SupportKetamine’s side effects can be dangerousLong-term use of ketamine at high doses can cause bladder, kidney, liver and stomach pain or toxicity, as well as addiction demanding increasingly higher, life-threatening, doses. Plus, while some claim that ketamine is effective in treating other mental health conditions, such as post-traumatic stress disorder (PTSD) and obsessive-compulsive disorder (OCD), SASOP cautions that there is limited scientific evidence for this.Image by Alexander Grey on UnsplashHow to stay safe in treatmentIf you choose to pursue ketamine for depression, it’s totally legal. Just make sure you’ve picked a facility that dots its i’s and crosses its t’s.Find specialists“Ketamine for psychiatric treatment must be prescribed by a psychiatrist. Only a psychiatrist can diagnose that depression is treatment-resistant,” explains Dr Vythilingum. “That diagnosis is made following at least two courses of conventional antidepressant medication with no improvement in symptoms.” She also made clear that only a doctor can administer the meds “and both physical and psychological safety are paramount during administration of ketamine.” SASOP advises that the guidelines issued by the South African Society of Anaesthesiologists (SASP) should be adhered to. These guidelines state that the medical doctor administering ketamine must be an anaesthesiologist or registered sedation practitioner who is qualified in advanced cardiac life support and resuscitation.Check the facility  “Ketamine must be administered in a facility equipped for physiological monitoring (blood pressure, pulse rate, oxygen saturation), with medication, equipment and qualified personnel to manage adverse physical or neurological events, including hypertension, cardio-respiratory events, airway management and resuscitation.“The administering clinician or member of the team should also have expertise in mental health and managing patients who may become agitated, anxious or otherwise distressed. A psychiatrist should be available in case of a psychiatric emergency,” Dr Vythilingum said.READ MORE: These 3 Mental Exercises Can Help You Find Your Purpose In Life At Any AgeIt’s not for everyoneKetamine is not considered safe for patients diagnosed with schizophrenia or for those with a history of substance abuse. Dr Vythilingum also cautioned that while there is clear evidence for the off-label use of ketamine in treatment-resistant major depression, more research was needed on the drug’s long-term effects, side effects and safety as a psychiatric treatment.Equip your mind with these reads More

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      4 Most Common Questions Women Ask About Their Sexual Health

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      What does your ‘Girls Night’ consist of? Pizza, wine and a few episodes of Emily In Paris? Or is it a night where you and your girls get deep into conversations about sex, toys and men? For many, it will be the first option, as the latter tends to make many feel uncomfortable. Why is it difficult to engage in conversations about our sexual health? Perhaps it’s a fear of judgement, that something may be “wrong” with you?Did you know that a staggering 63% of women experience some form of sexual discomfort? Yes. It’s you and almost every woman around you!Don’t worry, we have your back. Here’s a list of questions and answers you may be thinking of, but have never been comfortable to ask before.1. My period is irregular — have I reached menopause?You’ve crossed off all the calendar days and Aunty Flo hasn’t paid you a visit yet. Your initial thoughts could be pregnancy or menopause. Menopause is a reality between 45 and 55, but irregular periods can happen at any age. Dr Bradley Wagemaker, Medical Director at Lamelle Research Laboratories says, “When your body experiences hormonal imbalances and changes in hormone levels (such as when taking contraceptives or falling pregnant), you could experience an irregular flow.”Research suggests that stress and pollution can affect the body, causing devastating effects on your sex organs and your vital sex hormone: oestrogen.READ MORE: These Unusual PMS Symptom Treatments Actually Work – Minus Painkillers2. Why am I so moody?I find it offensive when people accuse me of being moody. It’s never my fault, but my hormones fault. Mood swings are very common when there are hormonal changes happening inside your body. “Oxidative stress depletes nitric oxide in your body, causing the type of hormonal changes that lead to mood swings at any age,” says Dr Bradley Wagemaker.3. I’m struggling to “get in the mood” — help me!You want to get your groove back, but it’s a bit of a struggle? Dr Bradley Wagemaker says, “A decrease in libido or sexual desire is a normal psychological (mental) response to the physiological (physical) damage in your organs. When you experience dryness and discomfort during sex, your brain will often trigger a natural response in your brain to try and avoid the uncomfortable situation again.” Don’t be embarrassed and don’t avoid sex either. Explore different ways to spice things up in the bedroom.READ MORE: The 9 Best Natural Lubes For A Happy Vagina4. How can I improve intimacy with my partner?A couple’s physical intimacy requires work to maintain beyond the “honeymoon phase”. Take care of yourself by investing in your wellness, your personal development and your mindfulness. When you’re feeling your best, you bring an important vitality to your relationship. Be curious and open yourself up to new things. More

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      7 Signs You’re At Risk For Gum Disease – And What To Do

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      Fact: gum disease is super common. In fact, per the South African government, around 90% of us experience it at some point. The only other thing more common? A cold. But it’s also risky. That’s because gum disease is mostly not noticeable – and research has linked the problem to a range of serious health issues. Alzheimer’s, heart disease, infertility and even cancer. Here’s how to dodge the danger. What are the symptoms of gum disease? According to Dirna Grobbelaar, oral hygiene advisor for Ivohealth and a member of the Oral Hygienists Association of South Africa (OHASA), most people don’t realise they have gum disease. Visible signs include redness, swelling or bleeding gums. “Bleeding gums are never normal,” she says. “You may attribute bleeding gums to using the wrong brush or floss; in most cases, bleeding gums indicate gingivitis, the early form of gum disease.”Fortunately, gingivitis can be treated and is reversible. If untreated, it can develop into a more serious form of gum disease – periodontitis – which can lead to bone and tooth loss. “Gum disease is best prevented and the earlier you intervene the better,” says Grobbelaar.Can you be at risk of gum disease? Bummer: yes you can. Genetics play a role, as does dry mouth and diabetes. But your habits can also contribute to a higher risk of yucky bacterial growth and unhealthy gums. Here, some signs you’re putting your oral health at risk – besides smoking or vaping. You brush too hard Maybe not a precursor for gum disease per se, but “aggressive brushing can cause gum recession,” says Grobbelaar. Your fix: use a soft-bristled brush or one that snaps back when you apply too much pressure. Or, think of it this way: your teeth are not your enemy. You skip flossing We’ve all been guilty of it – but making it a habit puts you at risk. Plaque and food debris love to hide between teeth where brushing cannot reach. If you don’t floss, it builds up and irritates the gums, potentially causing gingivitis.You should be brushing twice a day for at least two minutes – 15 seconds per quadrant. Then, a daily floss is in order. If you can’t stand the strand kind, get a water flosser or interdental brush pick – see those below. READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs InYou’re brushing like a see-sawGood brush technique gets to the far back of the mouth and uses small, circular motions. “Incorrect brushing can damage the gums or leave plaque behind,” explains Grobbelaar. You ignore bleeding gums Per experts, bleeding gums are never normal – and is usually a sign of gum disease, Grobbelaar says. “If you see red when you brush or floss, follow a meticulous oral hygiene routine for a week,” says Grobbelaar (details below). “If it continues, consult a dental professional.” More scary stuff: “If untreated, bleeding gums can lead to more serious problems including periodontitis, tooth loss, cardiovascular disease and pregnancy complications,” says Grobbelaar. “It is also more expensive to treat gum disease at an advanced stage.”You use alcohol-based mouthwashes Weird but true! “Alcohol dries out the mouth, which can lead to gum problems,” says Grobbelaar. “Opt for alcohol-free options.” You skip the dentist Set up an auto-alert every six months for the dentist – and actually stick to it. “Regular dental check-ups allow your dentist to spot issues before you can,” says Grobbelaar. What’s more, even with your good routine, pesky plague and troublesome bacteria still need to be professionally cleaned. Excitingly, it no longer has to be painful. EMS Guided Biofilm Therapy® is a new treatment to clean the mouth – and it’s gentler, more comfortable and more effective. Find a practitioner for it here. You’re not replacing your brush heads Another thing to schedule, maybe: an old brush can’t clean well, which can lead to… you guessed – gum disease. And, the longer you have it, the more mould it can grow, which can make you sick. It also collects more bacteria over time, which could lead to a dental infection. Replace the brush every three months – or sooner, if it starts looking worn out or dirty. You have hormones Ah, another wonderful side-effect of being a woman. “Pregnancy, menopause, and menstruation can make gums more sensitive and prone to disease,” says Grobbelaar. While that’s certainly not something you can blame yourself for, take the time to pay special attention to your teeth during this time. READ MORE: Manual vs Electric Toothbrushes: Which Is Better?How to treat gum disease at homeIf you have the early signs of gum disease, follow these steps every day for a week. If things don’t resolve, see a dentist. Brush twice a dayAnd brush for two minutes every time. Use a soft-bristled brush, and make it a small head that can get to tricky spaces more easily. Ordo Sonic+ Toothbrush

      Not only us it pretty, it also has four brush modes, 40 000 sonic pulses per minute and does the job well.

      Oral B IO Series 3 Electric Toothbrush

      This brush even monitors your brushing, featuring a pressure sensor, interactive display and gum protection.

      Balene Toothbrush

      Made for anyone with mobility issues, this brush has a dual-sided head that brushes inside and out and rotates 180°.

      READ MORE: 11 Ways To Get More Energy When You’re Feeling TiredGet flossing These get in between your teeth to remove stuck bacteria. Pomafloss Portable Water Flosser

      This nifty water flosser is perfect for sensitive teeth and makes flossing way easier.

      GUM Soft-Picks PRO

      These picks are part brush, part toothpick and all plague-busting, making cleaner teeth.

      White Glo Tight Fit Toothpicks

      These handy picks easily slide between each tooth to scrape off debris and is mint-infused.

      Use the right mouthwash These alcohol-free formulas won’t dry out your mouth and are friendly to sensitive gums. GUM Paroex Intensive Action

      This alcohol-free rinse helps restore gum health, especially before or after oral surgery.

      Faithful To Nature Mouthwash

      Made with natural materials, this minty, cooling wash banishes bacteria and plaque build-up.

      Listerine Total Care Mild Mouthwash

      Also alcohol-free, this milder wash maintains healthy, strong teeth and gums.

      Test your gum health Ivohealth has a nifty quiz that gauges your gum sitch from just a few questions. Take the #HealthyGUMCheck to quickly assess your gum health, discover early indicators of disease and receive expert advice from a trusted oral health professional. Try it out here. 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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      These Unusual PMS Symptom Treatments Actually Work – Minus Painkillers

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      If you’re like most people with ovaries on earth, you have a hate-hate relationship with PMS. Seriously, what’s to like about premenstrual syndrome, with its ugly calling cards: mood swings, bloating, uncontrollable food cravings and irrational crying fits? The worst part? We’ve mostly been taught that PMS symptom treatments start with hot water bottles and chocolate and end with a heavy dose of painkillers. No longer! We’ve scoured the science, and as it turns out, we can do so many things to make those PMS symptoms so much less painful. What are PMS symptoms? All told, the condition describes a collection of more than 150 symptoms that can strike the week before your period due to an imbalance of oestrogen and progesterone levels. Factors such as stress, insufficient sleep and unhealthy eating compound the hormonal plunge, says hormone researcher Lorraine Pintus, author of Jump Off The Hormone Swing. The most common PMS symptoms include:Mood swings

      Feelings of depression or irritation and anxiety

      Tiredness or trouble sleeping or feeling extra fatigued

      Bloating or cramping – or both

      Tender breasts

      Headaches or migraines

      Acne

      Changes in appetiteThe good news? PMS symptom treatments exist that don’t involve a raid of the medicine cabinet. No matter your symptoms, you may be able to find a fix with these alternative therapies.READ MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To ExpertsPMS symptom treatmentsThe right vitamins BEST FOR: mood swings, sore breasts, cramps, headaches, acneIntroducing the new premenstrual superstars: vitamin E and essential fatty acids, according to a study in Reproductive Health. Women who swallowed the two every day for six months saw major PMS improvements, possibly because both nutrients interact with prostaglandin receptors (prostaglandins are the hormones believed to cause fierce cramps). What to look for: A daily multivitamin should supply you with the 15mg of vitamin E you need and you can pop a daily fish oil capsule to get your fatty acids. Vitamin B6, magnesium and calcium – the mineral you get from a diet full of leafy greens, almonds and yoghurt – may help prevent several PMS symptoms, according to Dr Erika Coertzen, a Limpopo-based integrative medical doctor and homoeopath. Aim for about 1 300mg of calcium a day.READ MORE: Your Most Urgent ‘Down There’ Questions Answered By ExpertsAcupunctureBEST FOR: cramps, anxiety, insomnia, headaches, nauseaFinally, a prick you can love. Research shows acupuncture is a brilliant PMS symptom treatment. One study found that acupuncture quelled symptoms in 78 percent of women.Though Western doctors still don’t quite understand how it works, they believe acupuncture may increase circulation and elevate endorphins, which enhance mood and alleviate pain. A 2018 study remarks that it works on a variety of inflammatory markers, which may ease pain. Most women experience PMS relief within 24 hours after a session, so depending on your reaction, you could get treated once a month in the week before your period.Progesterone CreamBEST FOR: mood swings, cramps, anxiety, insomniaBecause researchers believe most premenstrual troubles stem from out-of-balance oestrogen and progesterone levels, many treatments aim to restore that equilibrium (one reason birth control pills are often prescribed for PMS).Using a natural progesterone cream – applied daily to your inner thighs or lower abdomen before your period – can have a similar effect, says integrative and functional medical practitioner Dr Frank Lipman. Although a few forms – such as Solal – are available OTC at pharmacies, you should consult your doctor before using them. WH advisor Dr Tamlyn McKeag recommends a combination of evening primrose oil, vitamins and minerals, or the herbal pill Agnucaston instead.HerbsBEST FOR: mood swings, sore breasts, cramps, bloatingScience suggests the leafy stuff might lighten your PMS load. The chaste tree berry has been the go-to plant for easing women’s gynaecological complaints for more than 2000 years. It may help stimulate and regulate different hormones. Added to that, it can increase natural progesterone in the second half of your cycle, says Coertzen. This may seriously improve your bloating, irritability and achy-boob symptoms. Evening primrose oil, high in the essential fatty acid GLA, is also often used to soothe breast tenderness.Dong quai, liquorice and wild yam may help alleviate migraines, cramps and bloating. And, valerian root and St John’s wort may calm your moods. (Be sure to check with your GP before beginning any regimen.) These hormone-balancing supps, when taken regularly, could work to ease your PMS symptoms, since they contain these herbs:KIKO Vitals Hormone Balance

      This supp, with chaste berry, magnesium and ashwagandha, is used for irregular periods, PMS and even PCOS.

      Zoie Health Cycle Calm

      Carefully constructed by experts, this supplement eases your flow with chase berry, L-Theanine and artemisia herb to regulate periods.

      Vitamin Me PMS Support

      Formulated specifically for PMS, this blend, with St John’s Wort and other herbal extracts, works to alleviate PMS and regulate hormonal function.

      Sweating and stretchingBEST FOR: mood swings, cramps, anxiety, headaches, back painDon’t snigger. Mild forms of exercise can be a potent PMS symptom treatment, says Tegan Burger, owner of Joburg-based Ubuntu Yoga. Working out releases painkilling endorphins and triggers dopamine (the pleasure hormone) and serotonin (a depression and anxiety fighter).Yoga’s breathing exercises also help eliminate moodiness, says Burger, who recommends regular practice (starting twice a week) for long-term benefits. When PMS strikes, try poses like triangle and reclining goddess to open the hips. Do twisting postures like half spinal twist to ease lower back pain. Gland-stimulating poses such as cobra, bow, boat and bridge will also help. Avoid inversions during the heaviest part of your period.READ MORE: Soothe Your PMS Symptoms With This 15-Minute Yoga WorkoutNatural diureticsBEST FOR: bloatingFluid retention, a particularly unsightly PMS signature symptom (“Um, these pants fitted last week!”), builds up as a result of fluctuating hormones. It can make you feel like overstuffed wors. Eastern doctors have believed for centuries that nutrients such as potassium, calcium, magnesium and vitamins B and C act as natural diuretics, relieving big-time bloat.Western docs have recently caught on, advising patients to snack on bananas, fennel, tomatoes, celery, watercress and citrus fruits pre-period. And think twice before you reach for your morning latte or a diet cool drink to get things, um, moving. Research shows that while caffeine might be able to slash fluid retention to potentially bring down bloating, it can also heighten anxiety.DIY massageBEST FOR: cramps, headaches, bloatingSelf-massage can lessen your pre-period woes, as any kind of rubdown increases blood flow and eases muscle and mental tension. Some of the essential oils used in massage also make a difference, including lavender (a muscle relaxer) and geranium (an oestrogen balancer) but it’s important to dilute them before applying to your skin.Use several drops of one type of oil in a handful of massage lotion and start on your right side above your groin, massaging up to your waist in a clockwise motion. “Always massage in a clockwise direction around the abdominal area as digestion takes place from left to right,” says Cape Town massage therapist Lisa Roese, who also recommends massaging your lower back. Do it for five minutes twice a day during peak PMS time.Magnetic therapyBEST FOR: sore breasts, cramps, bloating, acneDoctors have used pulsed electromagnetic field therapy (PEMF) to relieve depression and chronic pain, and now it seems magnets can also do wonders as a PMS symptom treatment. In a study, women who wore magnetic devices attached to the sides of their underwear two days before and during their periods saw their symptoms improve significantly. In fact, a subsequent survey found that when some women used the magnets for a year or more, they continued to experience pain relief.This story first appeared in WomensHealthmag.com and was written by Stacey Baker. Additional reporting and product recommendations by the Women’s Health SA team. More

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      Here’s How A High-Fibre Diet Can Improve Your Digestion And Gut Health, According To Nutritionists

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      It’s no secret that fibre supplements are making a major comeback these days. From gummies and capsules to psyllium husk to help your gut health, there are plenty of products on the market these days to aid digestion, ease constipation and help you stay fuller for longer. When it comes to good nutrition, experts say you shouldn’t sleep on a high-fibre diet—but before shopping for supps, it may help to stock up on fibre-rich foods first.

      Consuming more fibre in your diet has many health benefits, says dietician Deborah Cohen. Because fibre is typically found in plant-based foods, consuming more of those tends to be good for your overall health, she says. Fibre also helps your intestinal tract function optimally and plays an important role in preventing metabolic diseases, according to a 2022 study in Nutrients.

      So, what does a high-fibre diet involve and can it really help your gut health? Ahead, dieticians break down what fibre is, how much you need and simple ways to work more into your diet.

      Meet the experts: Vanessa Rissetto, RD, is a dietician and the CEO and co-founder of Culina Health. Deborah Cohen, DCN, RDN, is an associate professor in the Department of Clinical and Preventive Nutrition Science at Rutgers University. Nutritionist Karen Ansel, RDN, is author of Healthy in a Hurry.

      What is fibre and how much do you need?

      Fibre is a nutrient that comes from the food you eat and is an essential part of a healthy diet, according to the National Institutes of Health (NIH). The current recommendation for daily fibre intake is 14 grams for every 1,000 calories per day—about 25 grams for women and 38 grams for men, according to the Academy of Nutrition and Dietetics. That said, most adults need about 25 to 30 grams of fibre per day, according to a 2022 review in the National Library of Medicine. “Trouble is, most of us only consume about 10 to 15 grams a day, so almost all of us could use more,” says dietician Karen Ansel, RDN, author of Healthy in a Hurry.

      Here are the different types of fibre to have on your radar:

      Photo by Valeriya Kobzar on Pexels

      Dietary Fibre

      This type is typically found in plants, says dietician Vanessa Rissetto.

      “It’s resistant to digestion in the human small intestine,” she says, meaning that it can’t be broken down and therefore passes through your body undigested.

      Dietary fibre can help keep your hunger and blood sugar in check, per Harvard Health.

      Image by: Wikimedia Commons

      Added Fibre

      Also known as “functional fibre,” this type is added to foods during the manufacturing process, Cohen says.

      “Types of added fibre include beta-glucan soluble fibre, psyllium husk, cellulose, guar gum, pectin, locust bean gum and hydroxyethylcellulose,” she says. “These fibre are either found naturally in foods or made synthetically in a lab and added to foods to increase the fibre content of a food.”

      Added fibre may help with lowering cholesterol and keeping you regular, Ansel says.

      Image by Freepik

      Soluble Fibre

      Soluble fibre interacts with water to create a gel-like substance, Cohen says. It is found in oats, peas, beans, apples, citrus fruits, barley, nuts and many vegetables, per Mount Sinai. It’s also known for its role in lowering cholesterol in the blood, per Cohen.

      Image by Freepik

      Insoluble Fibre

      This form of fibre doesn’t dissolve in water and is found in wheat products (especially wheat bran), quinoa, brown rice, legumes and leafy greens, per Harvard Health.

      “Insoluble fibre works like a broom, moving food through your gut so it’s great for keeping you regular and preventing constipation,” Ansel says.

      READ MORE: Fibre For Weight Loss: How Much Should You Eat? What Nutritionists Recommend

      Benefits Of A High-Fibre Diet

      Here are a few potential perks of going on a high-fibre diet, according to experts.

      More fibre may help lower your cholesterol.

      Foods high in soluble fibre, in particular, may cause at least moderate (0.20-0.40 mmol/L) reductions in LDL cholesterol (the “bad” kind), per a 2021 review in Nutrition, Metabolism and Cardiovascular Diseases. “This gel blocks cholesterol absorption and whisks it out of the body, making it a powerful tool for anyone trying to lower their cholesterol,” Ansel says.

      “Soluble fibre is so effective that consuming five to 10 grams a day has been shown to lower LDL cholesterol by five to 11 points,” she says.

      It supports good gut health.

      Loading up on fibre helps keep you regular (as in, pooping frequently), Cohen says. Keeping things moving also lowers your risk of constipation and diverticulosis, a condition where small pouches form in the lining of the intestine, she says. Fibre-rich diets may help improve your gut microbiome, per a 2022 review in Trends in Food Science and Technology.

      It may lower your risk of certain diseases.

      Getting more fibre in your diet has been associated with a lowered risk of dying from heart disease and cancer, among other serious health conditions, per a study on dietary fibre in The Lancet. High fibre intake is associated with a lower risk of type 2 diabetes, research shows, and it has even been linked to a lower risk of being diagnosed with breast cancer, per a 2020 study.

      It helps you to feel full and may help with weight loss.

      “Fibre promotes satiety and helps us feel full,” Cohen says. This is because fibre helps stimulate signals from the gastrointestinal tract to parts of the brain involved in appetite regulation, according to a 2024 review in Critical Reviews in Food Science and Nutrition.

      In addition to staying fuller for longer, if you’re trying to lose weight, increasing your fibre intake may be beneficial. In a recent 16-week study of 4,477 participants in the U.S., 62.5 percent of people who participated in a plant-based, fibre-rich eating program reported weight loss (about 3.2 kilograms on average).

      Potential Risks Of A High-Fibre Diet

      “Adults—typically those who are vegans or following a raw food diet—could run into problems with too much fibre or if they increase their fibre intake too quickly,” Cohen says. Having more than 40 grams a day is usually too much for people, leading to uncomfortable symptoms like bloating, gas, feeling really full, cramps, diarrhea, constipation and nausea, she says.

      This also means that having a high-fibre diet may not be ideal for people with certain bowel diseases. In fact, a low-fibre diet may be recommended for people with inflammatory bowel disease (IBS) during a flare, per Mount Sinai. If you’re upping your fibre intake, be sure to drink plenty of water to avoid constipation.

      Additionally, having too much fibre may also cause nutrient deficiencies of calcium, iron and zinc, Cohen says. “Fibre binds to these nutrients and prevents their absorption,” she says. If you suspect you may have a nutrient deficiency, consult your healthcare provider about lab tests and the best next steps.

      READ MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To Experts

      General Guidelines For A High-Fibre Diet

      “If you’d like to increase your fibre intake, start with small servings of fibre-rich foods to give your digestive system time to adjust,” Ansel says. This may mean sprinkling a few tablespoons of canned black beans on top of tacos before amping up to having a mixture of half beef and half beans. “Once that feels comfortable, skip the beef and try a taco made entirely with beans,” Ansel says.

      It’s a good idea to drink plenty of water when you’re having lots of fibre, since fibre binds to water, she says. Otherwise, you run the risk of getting constipated or bloated.

      Fibre supplements can be one way to increase your intake of the nutrient, but Cohen doesn’t recommend going this route if you can help it. “Taking a fibre supplement does not make up for a diet that is low in fruits, veggies and whole grains, or high in ultra processed food,” Cohen says. “Most published research on the health benefits of fibre were conducted in populations who consume foods high in fibre and not just supplements with fibre.”

      The bottom line: If you’re looking to increase your fibre intake, start slow. Listen to your body and gradually increase things up from there.

      This article written by Korin Miller first appeared on Women’s Health US. More

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      What Are Tissue Salts And What Do They Do for You?

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      With the pressures of fast-paced living, stress and less-than-perfect nutrition, it’s no surprise that our bodies sometimes feel out of sync. Add the constant battle against bacteria, viruses, pollution and injury, and you’ve got a recipe for cellular chaos. Our bodies work hard to stay balanced, often using up essential minerals faster than we can replace them through diet. That’s where Natura Tissue Salts come in—a natural and gentle way to help restore your bounce and boost your well-being.

      What Are Tissue Salts?

      Developed in the 19th century by Dr. Wilhelm Schüssler, tissue salts are small doses of 12 essential minerals that help correct imbalances and support healthy cellular function. These salts work by enhancing nutrient absorption, which in turn supports overall health.

      Why Your Cells Need Tissue Salts

      Your cells are crucial to keeping your body running smoothly, but when they’re lacking essential nutrients, they can’t perform at their best. Tissue salts help replenish these nutrients, improving nutrient absorption and helping your cells function optimally.

      Benefits and Usage

      Tissue salts provide essential nutrients to your cells, helping to maintain overall health. Available in small, easy-to-dissolve tablets made from a lactose base, they’re convenient and effective. For immediate concerns, take a dose every half hour; for long-term issues, once or twice a day is usually enough.

      The 12 Tissue Salts

      Calc Fluor: Think of this as your elasticity buddy – keeping your tissues strong and flexible.

      Calc Phos: The bone and teeth superstar, crucial for growing kids and anyone recovering from illness.

      Calc Sulph: Your go-to for clear, glowing skin.

      Ferrum Phos: The immune booster that’s perfect for fighting inflammation.

      Kali Mur: Say goodbye to mucus and phlegm with this congestion reliever.

      Kali Phos: The nerve-soothing champion that helps with stress and fatigue.

      Kali Sulph: Keeps your skin and mucous membranes in top shape.

      Mag Phos: A lifesaver for muscle pains and cramps, especially for athletes.

      Nat Mur: Balances moisture levels and supports emotional well-being.

      Nat Phos: Your stomach’s best friend, keeping acidity at bay.

      Nat Sulph: Supports liver function and helps eliminate excess water.

      Silicea: The body’s natural cleanser, flushing out unwanted materials.

      Trusted by Natura

      Natura has been a trusted provider of tissue salts since 1966. Their products come in handy purple glass bottles, perfect for tossing in your bag or pocket. Each bottle has 125 tablets, enough for a month’s supply if taken daily. Natura Tissue Salts are suitable for all ages and easy to administer due to their pleasant taste.

      A Word on Lactose Intolerance

      If you’re considering Natura Tissue Salts for their incredible health benefits, it’s important to know they are made with a lactose base. Always listen to your body and consult a healthcare professional if you’re unsure.

      For further information on the Natura Tissue Salts range, please visit the Natura website. 

      **WH Partnership More