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      Are You Ready to Make The Switch to a Menstrual Cup?

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      In a world of fast fashion, palm oil and David Attenborough, I’m a typical millennial – swinging between being a vego-leaning reusable coffee cup owner and that drunk ordering chicken nuggets. But the news that the plastic in a packet of sanitary pads is equivalent to four single-use bags is sobering, even when it isn’t being delivered in Dave’s dulcet tones. Enter: the menstrual cup.
      You probably remember it as the menstruation solution that elicited the loudest chorus of ‘eww’ during sex ed. Popularised around 20 years ago, the silicone ‘cup’ is designed to sit in your vaginal canal and collect, rather than absorb, your period blood. Presented with a solution that swerves the huge environmental impact, I decide to give it a go and start with a menstrual cup.
      READ MORE: Is It Safe To Have Sex While Wearing A Menstrual Cup?
      Leaky Start
      My first impression is along the lines of ‘square peg; round hole’ – next to a tampon, it looks huge. I study diagrams before I feel confident enough to try it. The first time, I put it in too high. Since it works by forming a seal on your canal wall, this can lead to leaks. 
      I discover my error after a workout first thing and leaking all over my leggings (inserted correctly, a menstrual cup can be worn while you exercise). To be fair, the instructions specifically state not to put it in too high – it sits much lower than a tampon – and, with the help of an online tutorial, I get it right second time (I know because I can’t feel it at all). After a few bathroom checks, I feel pretty confident and leave it in all day at work, removing the need for a tampon-up-the-sleeve situation entirely. How often you empty it depends on your period – four hours for heavy, up to eight for light – and while I preferred to change it at home, it’s doable on the move – just empty it into the toilet and rinse before putting it back in. More

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      in diet and nutrition

      Caffeine Effects: ‘What Happens When I Go Hard on Coffee?’

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      While a moderate flat white habit is nothing to be worried by, persistently going hard on the java can prove problematic. Here, WH speaks to the experts about what happens in your body, when you mainline caffeine.
      What happens after my first cup of coffee?
      A thirst for Vida e Caffè’s finest is usually the result of a few things – from a late bedtime to a longstanding habit. But caving to your craving is no bad thing, particularly as that first cup is likely to perk you up. ‘Caffeine mainly works by plugging the adenosine receptors in your brain,’ explains GP Dr. Serena Rakha.
      READ MORE: Is Coffee Helpful (Or Harmful) For Weight Loss? Experts Weigh In
      ‘Caffeine and adenosine (a compound that usually promotes sleepiness when it hits the receptors) are similar in structure, so caffeine can bind to adenosine receptors, like different keys fitting the same lock, and cause stimulation across the brain.’ After that first coffee or two, this manifests as you feeling alert, with increased concentration to boot.
      And my fourth?
      Blocking some of these receptors is all good, to an extent, but sipping on four and a half cups of coffee (around 450mg of caffeine) per day can block up to 50% of them. ‘This allows stimulating neurochemicals, such as dopamine, to flood your system,’ says Dr Rakha.
      ‘When your body catches on, it responds by churning out more adenosine receptors in an attempt to restore equilibrium.’
      The upshot? Adenosine starts binding to the free receptors, which slows down neural activity in the brain (winding down for sleep) –thus, your energy begins to wear thin.
      READ MORE: How Much Coffee Is Too Much Coffee? Here’s What Experts And Studies Say
      The obvious solution is, well, even more coffee. But as well as blocking sleep-promoting adenosine (so you struggle to nod off hours after your last espresso), caffeine also triggers the release of adrenaline, the-called fight-or-flight hormone, says Dr Rakha.
      This rushes through your body, giving you the power to blast through that session on your treadmill – at higher doses, though, It’ll leave you tense and anxious, and it contributes to the classic ‘coffee jitters’.
      So potent are the effects that caffeine-induced anxiety disorder is recognised by the American Psychiatric Association.
      So how much coffee is okay?
      While the European Food Safety Authority has determined that 400mg of caffeine per day – around four cups of coffee – is fine for most adults, what works for you may be different. ‘There’s also some evidence that caffeine ingestion can increase your circulating stress hormone cortisol,’ says dietitian Sophie Medlin.
      ‘Cortisol levels peak in the morning, which helps you get up and get on with your day, so if you want to optimise what your Americano is doing for you, you might want to delay it until mid-morning, when your cortisol levels start dropping.’
      READ MORE: 10 Delicious Coffee Smoothie Recipes That Will Give You A Morning Buzz
      Otherwise, think about when you might need it most. A recent review concluded that caffeine was an effective workout performance enhancer, particularly for aerobic exercise.
      And how do I cut back on coffee, if I need to?
      If you want to wind down your dependence, try eliminating one caffeinated beverage at a time.
      ‘If you experience headache, that’s your previously caffeine-tightened blood vessels widening, creating pressure-like tension in your brain,’ explains Dr Rakha. Pop a painkiller if you need to.
      ‘Often, it’s the ritual of making coffee and sitting down with it that you really crave,’ says Medlin. ‘If you’re trying to reduce your caffeine intake, use that time to brew caffeine-free rooibos instead.’
      Still fatigued? Get moving! 10 minutes of climbing stairs will boost your energy as much as an espresso. Plus, the endorphin rush will drown out irritability. Step to it.
      This article was originally published on Women’s Health UK

      READ MORE ON: Drinks Health Advice More

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      How To Get Better Quality Sleep

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      As someone who has struggled to sleep from time to time, it’s been a pursuit of mine to understand how to get better quality sleep.
      I suffer from panic attack disorder – a type of anxiety disorder – and sometimes I wake up in the middle of the night in sheer panic. There have been times when I’ve launched out of bed with my heart racing in pure “fight or flight mode” and it takes me a while to calm down enough to get back into bed. Sometimes I have a little hamster on high alert, racing on his little wheel in my head from 2am to 4am. A metaphor for my thoughts.
      Thankfully there are ways to help set you up for sleep success.
      At Women’s Health, we hosted an event with sleep expert Dr Dale Rae whose current research focuses on the study of sleep and circadian rhythms as they relate to both general health and sports performance. Dr Rae is also the Director of Sleep Science at the Sports Science Institute of South Africa.
      7 Hacks To Sleep Better
      Below I’ve created a list of hacks and tips I’ve learnt from Dr Rae as well we further research into the field.
      1. Set up your sleep environment for success
      Take a look at your bedroom. Does it ooze comfort? What about safety? And is it a place you feel like you can really relax in? Making small adjustments to your bedroom can help set you up for better quality sleep. Take note of any noises that can be fixed: that creaky door, the window shutters, a ticking clock. Think of scents as well. Perhaps light a candle or get a diffuser that creates calming scents for the room. We all know that lavender is a win!

      2. Check your lighting
      Are your curtains dark enough? Are there any flashing or distracting lights in the room? Make sure you minimise artificial light. Another great idea is to invest in a dawn simulator light that works for bedtime and morning, adjusting levels of light in your room over time to help you unwind and wake up.
      3. What is your temperature like?
      Contrary to what you might think, we actually struggle to sleep well when we’re too warm. I know – you’re thinking “but it’s so easy to snooze on the couch in the sun”. That said, it’s also hard to drop off if you’re too cold! Your body heat peaks in the evening and then drops to its lowest levels when you’re asleep, so a cool 16-18°C is thought to be an ideal temperature in a bedroom. Temperatures over 24°C are likely to cause restlessness, while a cold room of about 12°C will make it difficult to fall asleep.
      My solution is to have a lighter duvet in summer and a heavier duvet and blanket in winter. Also, I like placing a hot water bottle in my bed in winter just to warm up the sheets. I also use a portable air conditioner in summer for those scorching evenings.
      4. Set your phone aside
      A great way to help the mind calm down is to switch off the sensory overload. Many of us take our laptops and phones into bed with us to play games, reply to texts and scroll through TikTok. But beeps, buzzes and even the tiniest lights can wreak havoc with the body’s circadian rhythm. So try set aside your phone or laptop as you wind down. And avoid the sensory overload!
      I have started placing my phone in my bedside drawer. Plus, I keep a few books on my bedside table, so I try tuck into one of these instead, while I wind down.
      5. Avoid stimulants
      Having caffeine too late in the day or alcohol or sugar can all mess with your sleep. I make a rule with myself that I don’t have caffeine after midday. If I’m feeling tired, I have more water (often we’re dehydrated and this makes us feel lethargic). While a few glasses of wine may help you fall asleep, it often causes disruption a few hours into your sleep. Hello hamster!
      6. Set up a bedtime routine
      I have set up a routine to help “tell my body” that it’s bedtime. I make a cup of plain black rooibos or chamomile tea every night. Yes, I travel with teabags. And this forms part of my bed-time routine.
      If I have had a stressful day or if I’m going through a period where my anxiety is high, I practise 10 to 20 minutes of yoga and meditation before going to bed. Gentle, easy stretches and mindful breathing can help you physically and mentally wind down. As a qualified yoga teacher, I can advise on some postures to try to help ease the body and mind.
      Here is a quick, beginner-friendly yoga sequence I created:
      [embedded content]
      Also try this: 14 Yoga Stretches To Do If You Want To Soothe Anxiety And Find Calm
      7. Examine your bed
      The biggest investment you can make in your sleep hygiene is to invest in a good mattress. We’re all different and have different likes and dislikes when it comes to what feels comfortable. But it’s not always easy to know what actually works for you, unless you spend some time sleeping “on it” – am I right?
      There is a local South African company called SLOOM, who have invested an adjustable mattress. How it works: inside each Sloom mattress is two interchangeable foam layers, of which each have two sides with different comforts. So that means four different comfort options. Place the clearly marked layer of your comfort choice facing upwards on top.

      I tested the Sloom mattress and love it! I have a queen-sized bed and the advantage of this size is that the mattress can be split for independent comforts. So, you don’t have to argue with your bed partner if you have different sleep desires. Simply adjust each side to suit you!
      They also offer a 100-night sleep trial. Click here for more info.
      I actually sleep with the Sloom Pillow now too, which has breathable tech so it does not get too hot. Bonus!
      READ MORE: The 10 Best Sleep Apps To Help You Fall Asleep Faster And Sleep Through The Night
      How To get Back To Sleep
      It’s important to note that sometimes, in periods of high stress, that the above methods may not entirely prevent a bad night’s sleep, but they will certainly make them less frequent. So, if you find yourself in a state of anxiety or with a little hamster in your brain at 3am, here are some ways to calm yourself down in the moment:
      Do a breathing exercise. Focusing on your breath and taking longer inhales and exhales helps to activate your parasympathetic nervous system. A pranayama I try is: breathing in through the nose for a count of four; holding the breath for a count of four; and exhaling through the nose for a count of four. The focus on the breath helps to calm your thoughts and body.
      Listen to a meditation. I know its not always easy if you have a partner. What I do is place one of my little earbuds in, roll on to my opposite side and listen to a meditation or sleep story from the Calm app.
      Journal. If the above two methods don’t seem to be helping in anyway, sometimes I get up and write down my thoughts and stressors. This helps me to feel more in control and like I’ve “sorted through” the issues in my head.
      READ MORE ON: Health Health Advice Sleep More

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      This Is The Best Way To Support Your Immune System, According To A Dietitian

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      With the COVID-19 pandemic, most of us are trying our best to keep our loved ones and ourselves safe and protected. From wearing masks to washing our hands regularly to social distancing, we each have to do our part to flatten the curve. And while we’re doing everything we can to protect ourselves from the outside, we should also dedicate time to getting our immune systems in fighting shape.
      “If it’s not already a focus of family life, this is actually an ideal time to prioritise nutrition and health,” says Retha Harmse, a Registered Dietitian and spokesperson for ADSA (Association for Dietetics in South Africa). “As lockdown restriction levels fluctuate; we will have more freedom of movement, but also more risks of contracting COVID-19. Eating a balanced diet plays an important role in maintaining health and supporting the immune system, as well as all the body’s vital systems.
      A balanced diet is the best immune support
      We’ve all seen the Whatsapp group messages that tell you to eat or drink various foods, medicinally-used plants or nutritional supplements as ‘immune-boosters’, treatments or even ‘cures’. But many (if not all) of these are misinformed and have no scientific evidence that can help protect you from the virus.
      “Of course, everyone would like to minimise their risk for contracting COVID-19, however, there is no simple quick fix to boost our immune system to guarantee that we won’t be infected. Simply put, you cannot ‘boost’ your immune system through diet, and no specific food or supplement will prevent you from contracting COVID-19. Good hygiene practice and social distancing remain the best means of avoiding infection,” explains Retha.
      READ MORE: COVID-19: Here’s How Risky Normal Activities Are, According To Doctors
      Maintaining a healthy balanced diet made up of different foods that provide a spectrum of nutrients that include copper, folate, iron, selenium, zinc and vitamins A, B6, B12, C and D is the very best way to support immune function.
      “In addition to a healthy balanced diet, a generally healthy lifestyle is also important to support your immune system,” says Retha, “This means not smoking, exercising regularly, getting adequate sleep and very importantly, minimizing stress, which is very intense at this time.”
      Enjoy a variety of foods
      Although certain foods might be a bit harder to come by, don’t fall in the trap of eating only certain foods. Variety also means including foods from two or more food groups at each meal.
      Support local businesses like Yebo Fresh who deliver fresh fruits and vegetables straight to your door. There are also options for you to donate to families in need.
      Be active
      Regular, moderate exercise is very beneficial for getting outdoors, stress relief and improved immune function. Try some of these lockdown ideas:
      You don’t need big spaces for cardiovascular exercise — running up and downstairs is great; as is skipping, and skipping ropes are inexpensive cardio tools.
      Download exercise apps for daily workouts.
      Similarly, there are many physical activity videos, including dance, martial arts and yoga, available on YouTube (check out our selection of workouts while you’re there).
      If you have a closed-in garden or courtyard-type space, play physical games such as handball, bat and ball, mini-cricket or mini-soccer as a family or couple, combining fun, bonding and exercise.
      READ MORE: How Can I Tell If My Symptoms Are Allergies, Or A Possible COVID-19 Infection?
      Make starchy foods part of most meals
      Choose whole grain, unrefined foods to add more fibre, vitamins and minerals to your diet. Good options to choose are whole-wheat pasta, multigrain Provitas or cracker bread, brown rice and bulgur wheat.
      Eat plenty of vegetables and fruit every day
      This can be challenging while we are under lockdown and want to avoid frequent shopping.
      Choose fresh, whole fruit that is naturally longer lasting such as apples, pineapple and citrus fruits.
      Eat fruits as snacks and desserts. Add sliced fruit or dried fruit to your cereal, muesli or yoghurt.
      As some fresh vegetables don’t last long, blanche or cook them on the day of purchase and then freeze for later use.
      Root and bulb veg options such as carrots and turnips, onions, garlic and ginger are longer lasting.
      Frozen and canned vegetables are also good options.
      Eat dry beans, split peas, lentils and soya regularly
      Dried legumes are not only good substitutes for meat, fish, eggs or cheese, but can also be used as affordable ‘meat extenders’ to make meals go further.
      Have milk, maas or yoghurt every day
      Maas and yoghurt will last longer in the fridge than fresh milk. For more long-term milk options buy long-life milk, skim milk powder or evaporated milk.  Fresh dairy products can also be frozen.  Eat yoghurt, with added fruit, as a snack between meals instead of a packet of chips as this contributes to the day’s nutrient intake and does not contain excess fat and salt.
      Fish, chicken, lean meat or eggs can be eaten daily
      Stock up on tinned fish options such as tuna, pilchards, and sardines. And meals such as quiches and omelettes are an easy and tasty way to use up vegetables that might spoil soon.
      READ MORE: Are COVID-19 Outcomes Worse For People Living With HIV?
      Drink lots of clean, safe water
      This is perhaps the easiest time to get into the habit of drinking enough water because you are confined to one space. Keep a bottle of water nearby so that you can stay hydrated throughout the day.
      Use fats sparingly
      Choose vegetable oils rather than hard fats, and always use only a little, as fats are high in energy but provide relatively few nutrients.

      READ MORE ON: Health Health Advice Healthy Eating Tips More

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      Get A 5-Star Hotel Sleep At Home With These Simple Tips

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      A couple weeks before lockdown, I spent a night at The Westin Cape Town to experience their World Sleep Day package. The Westin is a five-star hotel located right next to the Cape Town International Convention Centre and a two-minute walk from those iconic Foreshore high-rises. Many guests are in town for meetings and conferences where they’ll need to be on top of their game. So the Westin takes sleep very seriously. They celebrated World Sleep Day like it was a holiday, right down to reception staff in nightgowns. It was hilarious. Until four-months into SA’s 21-day lockdown when all I could think about was that glorious hotel sleep and why I didn’t treasure it more at the time. Fortunately, it is possible to simulate the experience at home. Use these tips to (finally) get a good night’s sleep during lockdown.
      READ MORE: This Is The Effect Lockdown Is Having On Your Sleep, According To New Studies
      1/ Start with your bed…
      One of the reasons a hotel sleep is so blissful is the bed. The Westin hotel chain has its own signature bed (The Heavenly® Bed) that’s been specially designed to promote deep, restful sleep – from the supportive, padded mattress with its individual pocket springs to the high-thread-count linen. Like I said, they take sleep very seriously. Assuming you don’t have €3 000 to shell out on your own Heavenly® Bed, upgrade your existing one with bedding. Use a fitted sheet that fits your mattress well and won’t come loose. Similarly, your duvet cover should fit your duvet well. If you can’t afford to splurge on a new mattress, splurge on a pillow that offers good support.
      READ MORE: This Might Just Be The Best Type Of Pillow For Every Sleeper
      2/ Set The Temperature For Sleep
      To ensure a good night’s sleep, the room should be a little on the chilly side. Even in winter. This prevents you from overheating during the night, causing you to sweat and toss and turn, which disturbs your slumber. At a hotel you can simply set the air con (I usually opt for a cool 18 degrees). If you don’t have an air con at home, mimic a climate-controlled hotel sleep by cracking the window open slightly. You want it just wide enough for that wintery air to cool the room, but not so wide that it feels like you’re sleeping in a fridge! While you’re at it, make sure your room is properly dark. Light signals your body to wake up and we don’t want that. So you chose your curtains for aesthetic appeal rather than blackout capability? Get a soft, comfy sleep mask.

      The Silk Lady Sleeping Mask
      R 395
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      3/ Scent Of Dreams
      At The Westin we got little bottles of lavender oil in the room. Lavender has long been used to promote sleep and relaxation and a number of small studies suggest there could be some truth to this old home remedy. In any case, drifting off to the sweet smell of lavender makes you feel like you’re experiencing an indulgent hotel sleep rather than just a regular Saturday in your own creaky bed.

      Lavender In Lavender Hill Essential Oil
      R 75
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      4/Restful Eating
      Ever had a really heavy meal right before bed and struggled to sleep? Or woken up with meat sweats? Not pretty. And, yes, I’ve totally been there. Instead, eat a light supper made with ingredients that promote sleep. Dairy products contain tryptophan, an amino acid that your body uses to help make the hormone melatonin and the brain chemical serotonin, both of which promote sleep and relaxation. If, like me, you have a problem with dairy, other sources of tryptophan include nuts, seeds, honey and eggs. I ordered a cheeseless omelette off the sleep section of the Westin’s room service menu. Yes, for supper. Yes, it was delicious. And I had a five-star hotel sleep that night.
      READ MORE: The 10 Best Sleep Apps To Help You Fall Asleep Faster And Sleep Through The Night
      5/ Start Early
      A good sleep starts before bedtime. You want to lay off the caffeine (the Westin provided chamomile tea) and limit alcohol. I failed on that count. My hotel sleep experience might have been even better had I not climbed into that delicious bottle of red wine in the mini bar. In lieu of a hotel spa treatment, treat yourself to a hot bath or shower just before bed. Cooling down afterwards mimics how your body temperature drops as you fall asleep and helps signal your body to nod off.
      READ MORE: Beginner Yoga Poses To Help You Sleep Better.
      If your mind is racing, try doing a mindfulness exercise to ground you in the moment and clear those racing thoughts: try a guided meditation app like Headspace or do a gentle, restorative yoga practice, focusing on your breath.

      READ MORE ON: Health Health Advice Sleep More

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      Are COVID-19 Outcomes Worse For People Living With HIV?

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      South Africa has the biggest HIV epidemic in the world, with close to 8 million people living with the disease. With South Africa having recorded over 373 628 cases of COVID-19 positive cases so far, it’s no surprise that there have been questions around how the virus plays out in those living with HIV.
      New research – considered to be the largest study of a group of people who were both living with HIV and hospitalised with COVID-19 – looked to answer this question. According to the study, being HIV positive does not pose a bigger risk for worse COVID-19 outcomes.
      Why you shouldn’t worry
      The worst had indeed been assumed when no research into this had been done at all, and while the scientists don’t necessarily know why, they found that patients living with well-controlled HIV in their study population didn’t have any worse outcomes compared to a similar comparison group. The scientists did mention that more research would need to be done to confirm this.
      READ MORE: Everything You Need To Know About HIV As A Woman: Latest News, Treatments, Breakthroughs
      “In conclusion, we found no differences in adverse outcomes associated with HIV infection for hospitalised COVID-19 patients compared to a similar comparison group,” the study concluded.
      “Verification of this finding in other large cohorts is warranted to improve understanding of the impact of COVID-19 on people living with HIV. If confirmed, investigation of specific factors contributing to similar outcomes in this large group of patients with immune disturbance may provide greater insight into the pathogenesis of SARS-CoV-2.”
      What you need to know
      If people living with HIV have been anxious about what contracting COVID-19 would mean for them, this study should ease their fears.
      “I’m telling [my patients] ‘look, take standard precautions, but there’s no reason to live in fear that having HIV is causing you to be more likely to die from COVID,” Dr Keith Sigel, lead researcher for the study, said in a statement.
      “Although this, to date, is the largest study that’s been published that has a comparison group, many of the studies without comparison groups have shown a similar finding – that is reassuring.”
      HIV awareness and education organisation Avert offers some other important points people living with HIV should take note of:
      Current evidence suggests that HIV is less of a risk factor for severe COVID-19 than other health conditions.
      People living with HIV not on treatment or virally suppressed may be at a greater risk.
      As with the general population, older people living with HIV and those with other underlying conditions should take extra precautions to prevent illness.
      Try to have at least 30 days’ supply of ART in your home. If possible, ask for three months.
      The new list of underlying conditions that up your risk
      The Centres for Disease Control and Prevention recently published a newly expanded list of underlying conditions that put individuals at an increased risk of getting severely ill from COVID-19. This came after the organisation reviewed published reports, pre-print studies and several other sources of data. Here’s the updated list:
      Chronic kidney disease
      Type-2 diabetes
      COPD (chronic obstructive pulmonary disease)
      Obesity (BMI of 30 or higher)
      Immunocompromised state (weakened immune system) from solid organ transplant
      Serious heart conditions, such as heart failure, coronary artery disease, or cardiomyopathies
      Sickle cell disease
      The CDC also included a list of other conditions that might increase an individual’s risk of severe COVID-19 illness:
      Asthma
      Cystic fibrosis
      Hypertension
      Neurological conditions such as dementia
      Liver disease
      Pregnancy
      Pulmonary fibrosis
      Smoking
      Thalassemia
      Type-1 diabetes
      Cerebrovascular disease
      They clarified that these lists are living documents that may be updated at any time as the science evolves.
      New isolation guidelines for South Africans
      The minister of health, Dr Zweli Mkhize, announced that the recommended isolation period for someone who tests positive for COVID-19 is now 10 days and no longer 14 days.
      “The presence of a detectable virus when testing does not imply infectiousness – it has been proven that in mild cases, virus cultures are generally only positive for eight to nine days after symptom onset,” Dr Mkhize said in his statement.
      “The duration of infectiousness in patients with severe disease is less well established. In general, patients with severe disease may continue to shed the virus at higher levels for longer periods than patients with mild disease.”
      The new guidelines go as follows:
      An asymptomatic patient can end isolation 10 days after testing.
      A patient with mild disease can end isolation 10 days after the onset of the symptoms.
      A patient with severe disease can end isolation 10 days after clinical stability has been achieved.
      READ MORE ON: Coronavirus COVID-19 Health Health Advice Health News HIV More

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      Your Postpartum Periods Might Be Heavier And More Irregular Than The Ones You Had Pre-Pregnancy

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      So you just had a baby, and life is pretty different and all about feeding schedules and new sleeping habits. Through all that new mama craziness (and joy!), you prooobably have a ton of questions about the weird body stuff happening to *you* in those first months, too. Example: WTF is going on with your postpartum periods?
      Your body will be adjusting back to not being pregnant for the first month or two after giving birth, and you’ll experience pretty consistent bleeding. But that’s not actually your period returning to its pre-baby schedule. The first period after pregnancy will likely take a couple of months to get back on track, though it varies from person to person, and on whether or not you’re breastfeeding. And in some cases it may be different than your periods were before pregnancy.
      Ahead, an ob-gyn explains everything you should know about postpartum bleeding, and what to expect from that first real period after pregnancy.
      The immediate bleeding after you have a baby isn’t actually your period, FYI.
      While it might feel like you’re having one long period (and using a *ton* of pads) after giving birth, the bleeding you experience is not actually your period. This post-birth bleeding, called lochia, is your uterus shedding all of the lining that was built up during pregnancy. “The blood, mucus, and discharge that makeup lochia can last up to six to eight weeks after birth,” explains Dr. Kameelah Phillips, an ob-gyn and founder of Calla Women’s Health.
      Lochia can ebb and flow (pun intended) during this postpartum period, Dr. Phillips says. It tends to start out red in colour, and then progress to pink, and then turns to a yellowish-white colour. After that progression, which typically takes a month and a half or two, you may notice your period returning, which will generally be back to bright red or the colour you’re used to seeing. Or, in other cases, it’ll take longer before you menstruate again.
      When your actual period returns may depend on breastfeeding.
      “The return of your menstrual period depends on the individual, and regularity of breastfeeding,” Dr. Phillips says. Sometimes, the longer you breastfeed, the longer it takes for your period to return to schedule. That’s because breastfeeding releases a hormone called prolactin, which can send a message to the brain to delay the hormonal process of ovulation (because you’re literally feeding a baby at the moment).
      “Lactational amenorrhea, which is the absence of the period due to breastfeeding, can last up to a year or longer, depending on the individual,” adds Dr. Phillips. Some people consider lactational amenorrhea a form of birth control (that is if your baby is under six months, doesn’t eat solid foods or formula at all, and you don’t start getting your period), but it’s *not* considered a secure method of preventing pregnancy.
      Other people will get their period back quicker, even if they do breastfeed. Your period doesn’t typically affect your milk supply, Dr. Phillips says (but, if you’re struggling with milk production or with feeding, it’s best to contact your ob-gyn, who can refer you to a lactation consultant). It does mean that as soon as your period returns, you can get pregnant; you’ll likely start ovulating regularly as soon as your period is back on schedule.
      When your first postpartum period does arrive, you can expect it to return to what it was like before you had your baby, though potentially a little heavier.
      Initially, your first postpartum period might be heavier, especially if you had a C-section, Dr. Phillips says. The uterus may still be shedding its lining from pregnancy, so there might be additional blood.
      There is not usually an increase in pain with your postpartum periods, though, Dr. Phillips says. The period of lochia discharge usually involves cramping, as your uterus is contracting and returning to its regular size. But often, your actual period, once it arrives, will be about the same in terms of pain, cramps, and PMS symptoms as it was before you gave birth (unfortunately for some people).
      In terms of regularity, you’ll most likely experience regular periods after birth, Dr. Phillips says, with a cycle of about 21 to 35 days in length (or whatever “regular” means for you). But this, too, can fluctuate based on breastfeeding; sometimes your period will stop and start a few times before getting back to normal. Your second period after birth will tend to be more like your pre-pregnancy periods in terms of flow and length, however.
      You can typically get back on birth control six to eight weeks post-delivery if you want to.
      Getting back to birth control really depends on you and what birth control you were on (or weren’t on) before getting pregnant. But it’s entirely possible that after lochia ends, you could bounce right back and get pregnant again within the first couple of months of giving birth — whether you plan to or not.
      If that’s not something you’re trying to do, talk with your ob-gyn about birth control options. “We typically start birth control six to eight weeks after delivery,” says Dr. Phillips, “but depending on the patient, we may initiate birth control immediately postpartum.” It’s entirely individualized to the patient — you have to decide what works for you, whether or not you want to use hormonal birth control, and how you’d like to space out births if you want more children.
      It’s important to have a thorough conversation with your health care provider about postpartum birth control, because it will affect your menstrual cycle and may change your bleeding patterns, too, Dr. Phillips adds.
      Ultimately, there’s a wide range of what’s considered “normal” for both postpartum bleeding and your first real periods after pregnancy.
      There’s usually no reason to worry if your periods don’t look or feel totally like what you were used to pre-baby. But if you experience any of the below symptoms, it’s a good idea to check in with your doc.
      Heavy bleeding. It’s common to experience heavier bleeding within the first couple of weeks after birth. However, if the heaviness continues beyond that six-to-eight week period, give your health care provider a call.
      Large clots. Passing clots is also normal, but if clots are accompanied by abnormally heavy bleeding and are larger than a walnut, it could be cause for concern, Dr. Phillips says. Pay attention to the heaviness of the blood as well as the size of the clots.
      Bleeding through multiple pads. You’re going to be using quite a few pads, both during the lochia period and once you start your period. But if you need two pads at a time post-birth (during lochia or once your period starts back up) and are still bleeding through them, talk to your doctor.
      Lightheadedness or fainting. If you’re feeling particularly weak, lightheaded, or experiencing fainting during the postpartum period, it might be due to the heavy bleeding. This could be a sign of anaemia, so check in with your ob-gyn to have a blood test.
      The bottom line: Most women start to menstruate again about a month and a half to two months postpartum, though it can vary and depend on breastfeeding. Your periods may initially be heavier and more irregular, too, but will likely return to what you experienced pre-pregnancy.
      This is article was originally published on www.womenshealthmag.com 

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      This 60-Second Hack To Make Your Face Mask Fit Better Is Going Viral On TikTok

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      Wearing a mask in public is basically the norm these days (or at least, it should be). But let’s be real, surgical masks aren’t perfect. Namely, they can have a loose fit and allow potentially infected particles to get to your nose and mouth.
      Well, dentist Dr. Olivia Cuid, has a hack for making surgical masks fit better over your face, and it’s genius. (BTW: This can work for cloth face masks, too.)
      Cuid shared the hack in a TikTok that’s already racked up 395,000 views. With a surgical-style mask, “the sides of your face are left very exposed to the outside,” Cuid points out. So, she recommends this trick:
      Fold your mask in half
      Tie a knot with the ear loops on each side as close as possible to the mask
      Open up your mask
      There will be a little opening on the sides next to the ear loop, so tuck that in underneath the ear loops on each side
      Wear your (better-fitting) mask
      “In absence of N95s, this might be a good alternative,” Cuid says, showing how the mask fits well against her face.
      People low-key freaked in the comments. “Wait this is so helpful thank you for sharing!!” one wrote. “What a clever idea,” another said. “Me and my pea head thank you!” someone else chimed in.

      @oliviacuidmdHighly requested 60s version of my viral mask hack ##fyp ##doctorsoftiktok ##masktutorial ##covid19 ##viral ##maskhack ##learnontiktok♬ original sound – oliviacuidmd

      Cuid’s TikTok is already making the rounds. Katie Couric shared it on Instagram, and Kristen Bell reposted it, too.
      BRB: Gotta go work on some masks…
      This article was originally published on www.womenshealthmag.com 

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