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    How Nomzamo Mbatha Is Nurturing Good Wellness Habits

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

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

    On Her Favourite Dish…

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

    On Preferring Natural Remedies…

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

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

    On Her Relationship With Meat…

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

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

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

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

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

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

    On Self-Care During Her Travels…

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

    ​​On The One Thing She Never Skimps On…

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

    On Her Love For Salads…

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

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

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    5 Tips To Prevent Stained Teeth & Brighten Your Smile

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

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

    How Teeth Get Stained

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

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

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

    How To Prevent Stained Teeth – And Whiten Your Smile

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

    Rinse, Don’t Rush

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

    Use a Straw

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

    Chew on Crunchy Snacks

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

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

    Upgrade Your Toothpaste

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

    See Your Dentist Regularly

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

    Embrace the Balance

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

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

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

    About Dr Bekker

    Founder and Dental Surgeon at Bekker Dental & Aesthetics

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

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

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

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

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

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

    The Stats

    Occupation: Personal Trainer And Musician

    Age: 35

    Weight before: 75kg

    Weight after: 69kg

    Height: 1.75cm

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

    The Culprit

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

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

    My Turning Point

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

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

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

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

    How I Transformed My Body: Training For Strength vs Aesthetics

    My Approach to Lasting Fitness

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

    The Diet That Helped Me Reach My Goals

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

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

    READ MORE: 15 CrossFit Workouts You Can Do At Home

    My Strength Training Philosophy

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

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

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

    The Weekly Workout Schedule For Body Transformation:

    Monday: CrossFit and weight training

    Tuesday: Cardio (running, interval training, squash)

    Wednesday: CrossFit and weight training

    Thursday: (running, interval training, squash)

    Friday: CrossFit and weight training

    Saturday: (running, interval training, squash)

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

    The Power Of Consistency

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

    Images supplied

    My Journey To Peak Strength And Fitness

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

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

    My Achievements Along The Way

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

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

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

    Competing On The World Stage

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

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

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

    Three Principles For A Successful Strength Transformation

    1. Make The Right Decisions

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

    2. Don’t Quit

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

    3. The Scale Is Just A Guideline

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

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

    Dark Chocolate Power Bark

    Photo by Mike Garten

    Pistachio Energy Balls

    Photo by Sam Kaplan

    Flax Energy Bites

    Photo by Nino Schinco More

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    15 Things Your Period Could Be Telling You About Your Health

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

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

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

    A Missing Flow 

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

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

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

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

    A Heavy Flow

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

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

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

    Your Periods Are Irregular 

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

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

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

    Your Period Changes Suddenly 

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

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

    Your Period = Seriously Awful Moods 

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

    Super Painful Periods 

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

    You’ve Got Blood Clots 

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

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

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

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    The Big Benefits Of Creatine, Especially For Women 

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

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

    The Science Behind Creatine 

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

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

    The Benefits Of Creatine For Women 

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

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

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

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

    Creatine Has Brain Benefits 

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

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

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

    Deep Hydration 

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

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

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

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

    How To Use Creatine For Max Benefits 

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

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

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

    Meet The Expert

    Andy Moore

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

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

    For years, hormone replacement therapy (HRT) has been the go-to treatment for managing the symptoms of menopause. But for women seeking alternatives, medical cannabis for menopause is quietly emerging as a promising new ally in South Africa. This is echoed in the observations by AKOS BIO Pharmacy. When AKOS Bio launched their regulated medical cannabis pharmacy, they were initially surprised that the greatest interest in their products came from menopausal women.

    A Natural Shift In Menopause Management

    For many women entering their fifties, menopause is more than just the end of monthly periods. It’s the beginning of a complex new chapter in physical, emotional, and sexual health. Menopause is a natural biological process. But the symptoms that come with it – hot flushes, joint pain, insomnia, and vaginal dryness – can be relentless and deeply disruptive.

    Sikhosande Kula, Responsible Pharmacist for AKOS Bio, notes that menopausal women are increasingly exploring prescription cannabis. “Unlike recreational cannabis, medical cannabis formulations are carefully dosed and regulated to target specific conditions. Products containing cannabidiol (CBD), tetrahydrocannabinol (THC), or a combination of both are now prescribed by medical professionals for a range of issues. These include those that disproportionately affect women in midlife,” says Kula.

    In 2022, South Africa legalised access to medical cannabis through Section 21 authorisations. This allowed licensed pharmacies to dispense cannabis-based medicines to patients with a doctor’s approval. Today, this path is being taken by an increasing number of women experiencing menopause-related symptoms.

    How Medical Cannabis Eases Menopause Symptoms

    Hot Flushes and Thermoregulation

    One of the most commonly reported and most distressing symptoms of menopause is the hot flush. Sudden surges of heat, often followed by sweating and chills, can happen at any time, day or night, and are thought to be caused by changes in the body’s internal thermostat due to declining oestrogen levels.

    Emerging evidence suggests that cannabinoids may help regulate the body’s endocannabinoid system, which plays a role in temperature control. While research is ongoing, anecdotal reports and early studies indicate that carefully dosed cannabis-based medicines can reduce the frequency and severity of hot flushes, offering women a greater sense of control over their bodies.

    Sleep

    Menopausal insomnia is more than a minor inconvenience; it’s a health hazard. Sleep disruption can lead to daytime fatigue, mood swings, and even an increased risk of cardiovascular disease.

    “THC, the psychoactive compound in cannabis, is known to induce drowsiness and support sleep onset. CBD has been linked to better sleep quality and reduced nighttime awakenings. Combined in the right ratios, these compounds can help women fall asleep faster and stay asleep longer, without the need for addictive sleep medications,” Kula adds.

    Joint Pain

    Another silent struggle for menopausal women is joint pain, often due to reduced estrogen levels that affect joint lubrication and inflammation. The anti-inflammatory properties of cannabinoids, especially CBD, are gaining attention as a natural remedy for chronic pain and stiffness.

    Many patients report a noticeable decrease in pain and swelling when using cannabis-based oils or tinctures regularly. These benefits may also improve mobility and support more active lifestyles, which are crucial for long-term bone and cardiovascular health in postmenopausal years.

    READ MORE: Why Am I Gaining Weight During Perimenopause?

    Intimacy

    Perhaps one of the least talked about and most emotionally distressing symptoms of menopause is vaginal dryness and a decrease in sexual pleasure. Oestrogen loss can thin the vaginal lining, decrease natural lubrication, and reduce blood flow, leading to painful intercourse and a drop in sexual desire.

    Here, medical cannabis offers an unexpected benefit. THC increases blood flow and sensitivity in the pelvic region, which can enhance sexual arousal and pleasure. CBD, meanwhile, has been shown to reduce anxiety and muscle tension, allowing women to feel more relaxed and open to intimacy.

    Research in this area is still evolving. But a growing number of women are turning to cannabis-based treatments not just for symptom relief, but to reconnect with their bodies and sexual confidence during this life stage.

    Dr Robyn Milton, a South African general practitioner specialising in sexual, hormonal, and mental health, emphasises the importance of individualised care during menopause. She notes, “Supporting individuals through perimenopause requires a holistic approach that considers both physical and emotional well-being.”

    READ MORE: 13 Subtle Signs Of Menopause Every Woman Should Know About

    Accessing Medical Cannabis For Menopause in South Africa

    Accessing medical cannabis in South Africa has become more streamlined, thanks to pioneering platforms like AKOS BIO. As a fully licensed online pharmacy dedicated to dispensing high-grade, compliant medical cannabis, AKOS BIO offers patients a seamless experience. They offer virtual consultations with cannabinoid-prescribing doctors and delivery. According to SAHPRA, over 100 such facilities exist in South Africa.

    Medical cannabis is available in a variety of pharmaceutical-grade formats. Most common are oral solutions or oils that are taken sublingually (under the tongue) for faster absorption. You might find formulations such as oral drops, inhalation options or dry herb vaporising for a faster effect.

    Is it possible to use cannabis while also using HRT?

    Yes, it is possible to use medical cannabis alongside hormone replacement therapy (HRT). “There are currently no known direct interactions between cannabinoids (THC or CBD) and oestrogen or progesterone therapy,” says Dr Milton. “However, as with any combined treatment plan, it should be managed by a qualified medical professional.” Many patients have found that cannabis helps alleviate residual symptoms that HRT doesn’t fully address, particularly anxiety, sleep disturbances, and joint pain.

    READ MORE: When Menopause Impacts Your Productivity

    A Word of Caution – and Empowerment

    Using medical cannabis for menopause is not a one-size-fits-all solution. The effects of THC and CBD can vary, depending on the dose, ratio, and method of administration. That’s why it’s essential to consult with a doctor who understands cannabis medicine and can guide a personalised treatment plan.

    Doctors prescribing medical cannabis follow a Section 21 protocol approved by South Africa’s medicines regulator (SAHPRA). They consider several factors, including the patient’s menopausal symptoms (e.g., anxiety, insomnia, hot flashes, mood swings), existing medications, medical history, and prior experience with cannabinoids.

    Women over 50 deserve options that align with their bodies, lifestyles, and values. Medical cannabis is not about “getting high”. It’s about restoring balance, easing discomfort, and opening the door to a more vibrant, connected experience of midlife.

    The Path Forward

    In a country where taboos around cannabis and menopause still linger, this growing interest in plant-based medicine signals a cultural shift. South African women are taking their health into their own hands, exploring natural alternatives, and demanding better care.

    For those entering or already in menopause, medical cannabis may offer more than symptom management – it may offer relief, dignity, and a renewed sense of self. More

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

    Sunscreen, sunblock, SPF: the sun protection skincare has been hailed by derms as the holy grail in skincare for ages. The reason? The sun is a potent skin ager, creates wrinkles, damages skin, and increases hyperpigmentation. By rigorously applying sunscreen every day, experts teach, we prevent or mitigate these effects. Recently, though, social media has been abuzz with concern about SPF,  with some calling sunscreen a scam or claiming formulations include toxic chemicals. We spoke to dermatologists about the biggest claims about sunscreen protection.Meet the experts: Dr Tarryn Jacobs is a specialist dermatologist at Life Eugene Marais hospital in Pretoria. Dr Bradley Wagemaker is the medical director at Lamelle Research Laboratories. Dr Alek Nikolic is an aesthetic doctor and founder of skincare online store Skin Miles and skincare brand sk.in.Is Sunscreen Full Of Toxic Chemicals?The claim that sunscreen is toxic for human health is echoed by the Environmental Working Group (EWG), an advocacy group for environmental health. Per their research, common ingredients in sunscreen, like oxybenzone, homosalate, octisalate, octocrylene, avobenzone and octinoxate, can be absorbed by the skin at higher than safe levels, posing health concerns. Chief problematic ingredients are oxybenzone and octinoxate, which studies have linked to endocrine (hormonal) disruptions. All three experts we spoke to agreed: there is just no evidence to support this idea. Oxybenzone attracts the most concern, but experts note the lack of conclusive evidence. “These worries stem from studies conducted on cells in the lab and on animals that were fed large doses of oxybenzone. However, the amounts used in these experiments were significantly higher than what people are exposed to when applying sunscreen to their skin,” explains Dr Tarryn Jacobs, a specialist dermatologist. “It would take an individual 277 years of sunscreen use to achieve the equivalent systemic dose that produced effects in these rat studies, according to a 2017 study in the Journal of the American Academy of Dermatology,” says Dr Alek Nikolic, an aesthetic doctor.And, says Dr Jacobs, studies about chemical absorption via the skin are thin at best. “The relevance of this absorption is uncertain,” she says. “It’s critical to recognise that these two studies conducted by the FDA do not provide any evidence that chemical sunscreens cause harm. In other words, just because something is there does not mean it is causing any harm.”READ MORE: Should You Wear Sunscreen Every Day? Does Sunscreen Block Vitamin D Production?Well… this question is more of a cost-benefit quandary. For one, “The risks of sun damage and skin cancer far outweigh the minimal impact on vitamin D,” says Dr Bradley Wagemaker, medical director at Lamelle Research Laboratories. Still, it is true that sunscreen can block UVB rays, which are responsible for helping your skin produce vitamin D, explains Dr Jacobs.But! What is true in a lab simply isn’t true in real life. “Although various studies have concluded that there is a theoretical risk of sunscreen decreasing vitamin D levels, the data currently does not demonstrate a correlation in real-life settings,” explains Dr Jacobs. “In fact, several studies have shown that sunscreens are rarely applied correctly, in the right dosages and with appropriate frequency. This means that in real-world conditions, vitamin D synthesis will not be totally inhibited in sunscreen users because of the improper use of sunscreens.”The bottom line: you’re better off getting your D from food or supplements than from exposing yourself to the sun without SPF.If Skin Cancer Is On The Rise, Does That Mean Sunscreen Doesn’t Work?According to the 2023 National Cancer Registry, basal cell carcinoma (BCC) and squamous cell carcinoma (SCC) make up the top three and four cancers in South Africa among women. Both BCC and SCC are types of skin cancer. And, from 2010 to 2017, the incidence rates for melanoma among white South Africans has increased significantly, with a 13.6% increase among women.Is sunscreen to blame for rising skin cancer rates? Experts disagree. “Studies show that regular daily use of SPF 15 sunscreen, when used as directed, can reduce your risk of developing squamous cell carcinoma (SCC) by about 40 percent and lower your melanoma risk by 50 percent,” says Dr Nikolic. He puts the rising rates down to higher UV levels, longer lifespans and improved cancer detection.Another huge contributing cancer? People. “Part of the problem is that people will sometimes use sunscreen as permission to spend excessively long periods in the sun or to tan – and on top of that, they underapply, fail to reapply and do not use other sun protection methods like hats or clothing,” explains Dr Jacobs. “This gives a false sense of security to some.” According to South African Medical Journal, among White South Africans, there is a lack of early self-screening. A South African Family Practice study reveals that only half of White survey respondents regularly use sunscreen. Among Black and Indian respondents, that number is lower. The study notes, “Less than 20% of White respondents had ever checked their skin for suspicious moles. Most Black patients were not aware that they are at risk of skin cancer, and only 10% were aware of the risk of developing skin cancers on acral sites and nails.”READ MORE: 6 Things Neurologists Would Never Do If They Wanted To Protect Their Brain HealthIs Sunscreen Only Partially Effective?As you may have guessed from the responses above, the way the average person uses sunscreen does mean its efficacy is reduced. And, according to this 2012 study, which tested the efficacy of sunscreen against deeper types of sun damage (like skin cancer), no sunscreen fully prevents deep sun damage. Authors theorised that this might be because UVA filters (in sunscreen) can break down over time and that sunscreens are not able to protect well enough against visible light. Since then, this study has spurred further research that’s substantiated the original findings. “No sunscreen can block 100% of UV rays,” says Dr Nikolic. “Additionally, the effectiveness of sunscreen can be reduced by factors such as incorrect application, inadequate reapplication, and not reapplying after exposure to sweat and/or water.”But before you ditch your SPF and bare your skin to the sun, know that “broad-spectrum SPF is still our best defence,” says Dr Wagemaker. Still, there are other ways of preventing damage. “It’s important to realise the sunscreen is just one component of a sun protection strategy, which should also include using wide-brimmed hats, wearing sun protective clothing and seeking shade where possible,” says Dr Jacobs. And apply liberally! In fact, newer formulations are innovating, with added antioxidants to mitigate sun damage where UV filters fall short. Dr Wagemaker recommends Lamelle Research Laboratories’ Helase 50+, a full-spectrum protectant from sunlight, with antioxidants to fight free radicals.How Do Sunscreens Work Against UV Light?Dr Wagemaker made this handy guide about the five wavelengths of UV light that affect our bodies:UVCThis is (technically) the most dangerous type of UV light, but thankfully, our atmosphere absorbs it, so we don’t come into contact with it on Earth. And that’s a good thing because UVC would kill you very quickly.Effects on skin: Devastating, deadly – but thankfully absorbed by the earth’s atmosphereDoes SPF work? Organic sunscreens: No. Inorganic sunscreens: No. Zinc and titanium: No. Iron oxide: Protects from 90% – 97% of this frequency.UVBThis type of UV light is most associated with pain and sunburn, and SPF is good at keeping it at bay. This frequency also creates direct DNA damage to the cells, causing what could be devastating damage. Your body does have a process of finding and correcting this damage called NER. However, sun exposure limits the capacity that the cell has to perform this process.  Effects on skin: Sunburn, DNA damage and oxidative damage to DNA and moleculesDoes SPF work? Organic sunscreens: Yes. Inorganic sunscreens: Yes. Zinc and titanium: Yes. Iron oxide: Yes (96% of this frequency).UVAThis type of UV is most associated with skin ageing because regular broad-spectrum SPF starts to fail here. From here on out, UV light tends to cause devastating DNA damage known as dimers, which the human body cannot fix on its own because of a missing protein in the human body.Effects on skin: DNA damage, mutation and cancer due to oxidative damage to DNA and molecules, as well as immune suppressionDoes SPF work? Organic sunscreen: 53%. Inorganic sunscreens, zinc and titanium: +/- 50%. Iron oxide: 85 – 95% depending on the colours used (96% – 99%).Visible lightOne of the most overlooked, and therefore most dangerous, types of UV light is the radiation in the visible spectrum. Sunscreen affords no protection against it, and it suppresses the immune system and causes free radicals to form. Our best defence against visible light is antioxidants, which are only about 54% effective.Effects on skin: Photo-ageing, mutation, and cancer due to DNA damage, oxidative damage to DNA and molecules, as well as immune suppressionDoes SPF work? Inorganic sunscreens: No, though there is some development at foot to get to the blue light spectrum. Organic sunscreens: Yes. Iron oxide: Yes, between 51% and 98%, depending on what colour combination is chosen (91 – 97%).Infrared lightAnd, of course, the invisible infrared light spectrum also affects us adversely. Infrared light from the sun causes severe oxidative stress (when free radicals ravage the DNA and body, leading to mutations) and is the most common cause of hyperpigmentation. Unfortunately, SPF 50 doesn’t help at all here. And, when SPF is combined with antioxidants, you get only 56% protection.Effects on skin: Photo-ageing, hyperpigmentation, inflammation and oxidative damage to DNA and molecules.Does SPF work? No (your best bet is antioxidant skincare)Key Takeaways From South African Dermatologists“Sunscreen is safe, effective, and essential,” reiterates Dr Wagemaker. “Misinformation can be misleading, but the science is clear: daily use of a broad-spectrum SPF is one of the best ways to protect your skin – for life.”READ MORE: Pregnancy Skin Problems! What To Expect And How To Handle It More

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    Banana Muffins That Ease PMS And Cramping – True Story!

    Banana muffins aren’t exactly at the top of foods that you crave when PMS has you in a chokehold, right? While a slab of chocolate may seem like your only trusted bestie during that period, try pairing it with this recipe. Here’s the science behind our suggestion: bananas provide cramp-busting potassium and vitamin B6, a hormone regulator that may help reduce water retention, depression and other PMS-related symptoms. Yoghurt, on the other hand, brings calcium and vitamin D to the mix: a dynamic duo that has been shown to slash PMS symptoms by up to 40 percent. Walnuts deliver magnesium – which may reduce irritability and stabilise blood sugar levels – which in turn can help control those PMS-fuelled “I want to eat everything” urges.READ MORE: This Super Sexy Smoothie Will Get You All Revved Up!

    Banana, Yoghurt And Walnut Muffins

    A dynamic combo of ingredients that regulates your PMS-fuelled cravings and cramps.

    Course Breakfast, DessertCuisine English

    Servings 12

    ¼ cup Oatmeal½ cup Rice flour¼ cup Ground flaxseed1 tsp Baking powder1 tsp Bicarbonate of soda2 Eggs, beaten¼ cup Plain yoghurt3 medium Ripe bananas, mashed½ cup Honey ⅓ cup Grapeseed oil¼ cup Walnut pieces
    Preheat oven to 190°C.In a large bowl, whisk together oatmeal, flour, flaxseed, baking powder and bicarbonate of soda.In a separate bowl, combine the eggs, yoghurt, bananas, honey and oil. Add flour mixture and fold in the walnuts.Spoon the batter into paper-lined muffin trays. Bake for 20 to 22 minutes or until the tops spring back when lightly touched. Cool on a wire rack.

    Per 83g muffin: 921kJ, 10g fat (1g sat), 160mg sodium, 31g carbs, 3g fibre, 16g sugars, 4g protein

    Keyword Muffins

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