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      4 Pretty Gross Skin Problems You Can Pick Up At The Gym

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      Yoga mats. Shower floors. Dumbbells. You could be exposing your skin to a host of germs while you’re going for #gains (Eeeeeew!). Here, dermatologist Dr Dagmar Whitaker gives the low-down on how to treat the common skin problems you can pick up at the gym.WartsThey’re caused by a virus. They look like the calluses your feet develop from running, but can be painful and are highly contagious.How you get it: Showering barefoot in the gym. The virus favours areas of pressure, so will usually start on the forefoot where the skin is thickened. Your prevention move is toTreatment: If you catch warts early, Occlusal works. Note: SA has a shortage of topical treatments, so a good alternative is Duofilm.READ MORE: How To ‘Spring Clean’ Your Fitness Gear For Better WorkoutsThese guys mostly occurs on the toenails, especially in those who’ve fractured a nail while playing sport. It can also occur on the skin, making it dry and itchy.How you get it: Wearing tight, sweaty shoes, or from bacteria in pools – fungus needs moisture to develop. Foot powder, anyone?Treatment: Lamisil treats foot fungus – the spray works best.StaphNo, not millennial lingo. Also known as impetigo, this guy causes crusted red lesions and boils, usually on the arms and leg.How you get it: It’s highly contagious and can be transferred by touching infected people or equipment they’ve used.Treatment: Contact your dermatologist as soon as possible for antibiotics. Or, avoid it in the first place by wiping down gym equipment with wet wipes before you get to reppin’.Acne mechanicaBasically workout pimples – they’re caused by heat, pressure and friction and show up on your shoulders, back and head.How you get it: Exercising in tight workout clothes or protective gear, as well as sweating.Treatment: It doesn’t respond well to OTC treatments. Consult your derm. More

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      Why Is It So Hard To Quit Vaping? (+ The Exact Steps, Per Experts)

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      As a woman who writes for a publication that routinely encourages striving for health, I’m ashamed to admit that I vape. It’s a habit I picked up years ago in China, where every second person walked around with a vape around their neck (the country has since banned all e-cigarettes, except those with tobacco flavour). Upon re-entering South African society, I was surprised to learn that vaping had graduated from an embarrassing activity for people who channel their inner Gandalf to something almost everyone is doing. Last year, a local survey found that “more than one in 10 (11.3%) adults in urban South Africa have tried e-cigarettes and 4% of adults were regular e-cigarette users at the time of the survey.”I’m one of the 4% and from my experience, the vapers around me are sure that it’s something they need to give up at some point. The health impacts are becoming more known to us – stuff ranging from excess phlegm to full-on hospitalisation – but there’s one giant problem. Nobody seems to know how to successfully quit vaping. 22-year-old Kiara Bouw started vaping to mitigate the “stress of my final year and my job; I needed some sort of outlet.” She thinks it’s addictive and hasn’t stopped, even though she’s experiencing health complications. “My coughing has been getting so much worse, especially in the morning,” she notes. “I wake up in the morning and I’m coughing or wheezing and I’m like ‘I’m gonna quit smoking, I’m done, I’m not smoking anymore,’ but as soon as I smoke, my throat feels much better. My throat really hurts but as soon as I smoke, it goes away.” As to when she’ll quit? She says it’ll happen “as soon as I graduate.”So… what does vaping do to your body?Traditionally, vapes are marketed as cigarette smoking cessation tools. Without the harmful tobacco or tar, vapes – a heady mix of water, food-grade flavouring, nicotine, cannabis (THC, CBD), propylene glycol or vegetable glycerin – are touted as the smoking alternative without the looming death date.Now, more and more evidence is emerging to debunk the idea that vapes are a good idea. It’s linked to poorer mental health, including anxiety and depression, with experts saying that vapers are more at risk of a depression diagnosis than non-vapers. Plus, the adverse effects of vaping are now an illness in itself, called “e-cigarette or vaping-associated lung injury” or EVALI, which has resulted in nearly 2 800 cases of severe lung disease and 68 deaths so far in America alone. (In SA, the number is unknown, possibly because docs won’t typically consider vaping when diagnosing lung disease.)Next, the high nicotine content poses a problem. Typically, vapes use nicotine salts for a more intense hit that also translates into a smoother smoking experience. But “nicotine salts, which have a lower pH than freebase nicotine, allow particularly high levels of nicotine to be inhaled more easily and with less irritation to the throat than freebase nicotine,” the CDC notes. As a result, experts estimate that there can be as much nicotine in one vape pen as there is in one or two boxes of 20 cigarettes. And that hyper flood of nicotine, introduced every few minutes, creates a vice-like addiction that’s harder to get out of than a Wi-Fi contract.Trying to quit vaping? Good luck, people sayThe overload of nicotine, an addictive substance, is what many suspect to be the reason it’s so hard to quit vaping. “The nicotine gives me a calm feeling, which is why I smoke,” explains 29-year-old ex-cigarette smoker and current vaper Kim Fortuin. “It’s really my way of dealing with my day-to-day stress at work and life, I think I pick it up when I’m most stressed.”What’s more, since vaping is so easily accessible and far less offensive than cigarettes, people have access to it all day, multiple times a minute: puffing in bed, on the couch, during WFH sessions and while driving. “I use the disposables; I can smoke it all in one day and be very disappointed because I want to smoke more,” confesses 30-year-old Sam Buckley. She’s been vaping for seven years. “It’s just constantly in my mouth,” she adds. “Now I smoke the big disposables with 5000 puffs – in one week. I know. It’s so bad.”

      Like many people, Sam wasn’t a smoker before starting on vapes. She smoked hookah socially but when vapes started permeating social gatherings, she was attracted to the pleasant taste and flavours. It’s what drew in Kim, too. “The smell of cigarettes was working on my nerves and the smell of vapes are so much nicer and delightful,” she says.

      READ MORE: 5 First Steps To Take After An Early-Breast-Cancer DiagnosisPeople who want to quit vaping feel like they’re trappedFor people like Kim, who turned to vaping to quit smoking, a 2021 study in Preventive Medicine Reports found that 80% of them continued vaping a year later, essentially swapping one vice for another. While Kim knows the health impacts of vaping, she’s just not keen to give it up yet. “Eventually I think I should want to quit but I don’t know how; I must be really motivated to stop and I think something else might take its place,” she says.Ironically, for some people, that replacement is cigarettes, as one study found when analysing people’s vape cessation methods on X (formally Twitter). That might be because of what a 2019 study qualified: that vaping is twice as addictive as cigarettes, making it that much harder to quit.

      In the end, one might end up in an endless loop, going from one smoke to another in search of relief. “I tried to quit because it’s bad for me – smoking is bad for your health,” says Sam. “I feel like vaping is worse than smoking because you’re constantly going at it.” She tried to quit three times in the span of six months but always succumbed to sweet blueberry vapour, citing stress as the final straw. “When I’m stressed, I just know that I have to smoke,” she says.

      Case in point: the longest I’ve been able to go without vaping is just two days. By the third day, I was in complete frustration, unable to think about anything else but the sweet relief of peach ice tantalising my olfactory system. It’s a special kind of torture.How are people giving up ‘flavoured air’?TikTok is bedazzled with videos of people trying to quit vaping. Most of the time, people throw the vape in water (so they don’t dig it out of the trash in a few minutes). And then there’s a ‘quitting kit’ – what I’m calling them – often involving nicotine patches, teas and fruity chewable snacks.

      Quitting kits are all over TikTok. This might be because vaping can be an all-encompassing sensory experience. TikTokkers are learning to replace that one habit with an entire bag of tools. This ranges from things that replace the hand-to-mouth movement (water bottles with straws, for the sucking motion). And, mint gum and sweets mimic the glucose response from vaping. Journals replace the emotional release from vaping and books serve as a distraction or motivation.As I’m writing this, I’m forced to reflect on the many times I’ve tried to quit vaping. I didn’t have gum, fidget spinners or a journal. But now, having done all this research, I’m seriously considering the deep hole I’ve dug for myself. After all, I wasn’t particularly invested in the stuff to begin with. But now I can barely survive an hour without a drag. There’s a list below on how to quit vaping – step by step. I’ll be trying it ASAP. But that’s a whole new story (stay tuned).READ MORE: More People Are Using Ketamine For Depression – But How Safe Is It?How to actually quit vaping, according to expertsActually giving up flavoured air for good might entail a bit more than a bunch of candy. Here, experts dive into concrete steps you can take to give up the sweet smoke.1. Understand addiction“Someone who wants to quit vaping should understand that vaping is an addiction and that quitting can be difficult,” explains Dr Mdaka. Sanam Naran, counselling psychologist and founder of the practice Conscious Psychology, agrees. “We often minimize our addiction to vaping because it is seen as “less harmful” and more socially acceptable,” she says. “Breaking through the denial is always the first step.”While you’re looking inward, it’s a good idea to talk things through with a psychologist. “I often notice that there is an inability to regulate emotions healthily, as well as an inability to tolerate uncomfortable emotions, which is the first layer underneath an addiction,” observes Naran. “Once this is explored in therapy, they are able to then move on to tackling the behaviour.”2. Rally the troopsExperts emphasise that letting people know ahead of time about what you’re doing is an important step. “Identify people around you who can act as a support structure during this period,” says Dr Mdaka. “It’s also important for the individual to know the possible withdrawal symptoms that they may experience.” When this happens, Dr Mdaka recommends you “remind yourself that these symptoms are temporary and will pass.”3. Recognise your triggers“Addiction is founded on chemical releases alongside environmental stimulus-response triggers,” explains Cara-Lisa Sham, CEO of digital well-being platform soSerene. For example, if a vexing boss drives you to vape in the bathroom multiple times a day, make a mental note of it. Then, figure out how to work through those emotions healthily. Sometimes, says Dr Mdaka, you might need to avoid your triggers altogether for a while.4. Prepare for the mood swings“During the period of quitting, anxiety symptoms and depressive symptoms may be exacerbated,” says Dr Mdaka. Anxiety, irritability and restlessness may be par for the course. If your side effects get unmanageable, Dr Mdaka recommends talking to a doctor about therapeutic interventions or medication to help.Also, recognise that simply giving up vaping doesn’t make things smooth sailing. “It’s important to take into account that quitting an addiction is often not a linear process. There may be moments where you relapse, so try not to be too hard on yourself. Focus on taking it one day at a time,” says Naran.5. Yeah, the quitting kit works“They *are* effective methods that can help individuals addicted to vaping to quit successfully,” notes Dr Nokuthula Mdaka, a member of the South African Society of Psychiatrists. It’s called nicotine replacement therapy and includes nicotine-infused gum, patches, nasal sprays or tablets. “These products have been well studied in literature and are approved by US Food and Drug Administration (FDA). They work by delivering measurable nicotine doses which are free from the harmful chemicals found in vaping,” says Dr Mdaka.But if you’re in a pinch and don’t have the specialised stuff, the regular goods (gum; candy), can work too. “They also reduce and relieve cravings and withdrawal symptoms of nicotine,” says Dr Mdaka.6. Implement new coping mechanisms“In times of high stress, we are drawn to activities that offer temporary relief or instant gratification,” says Sham. “Given the dopamine-inducing qualities of nicotine contained in vape, a sense of calm and serenity can be quickly felt from vaping. There are, however, more sustainable and health-promoting activities that can be adopted instead.” Time to take on the work of really dealing with stress.Experts recommend:Exercise. It’s a potent dopamine factory with an overwhelming amount of positive evidence

      Meditation. This is key for settling the mind and bringing yourself back to the present

      Adopting a positive mindset. “When we change our perception and see challenges as opportunities for learning and growth, we can reprogram the way we see stress,” says Sham.

      Plan your day. “Scheduling everything that needs to be done will make your day less stressful and more predictable,” says Dr MdakaREAD MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To Experts7. Identify any underlying issuesOf paramount importance is figuring out what’s driving your addiction in the first place. “Individuals who are addicted to vaping could have underlying psychological problems or disorders,” says Dr Mdaka. “These psychological problems could have been present prior to the addiction. Vaping could have been used as a coping mechanism. Vaping could also exacerbate the psychological problems.”Naran notes that trauma can also hamper your ability to give up your crutch. Childhood trauma (including perfectionist or absent parents), emotionally repressive cultures and emotional avoidance can all drive addictive behaviours. “Self-reflection through therapy with a psychologist is what would address the above,” she says.

      Michelle October

      Michelle is the features editor at WH. She’s immensely curious about the world, loves a and enjoys a good surf when the waves are good. Find her on Instagram here. More

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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