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      Volume Eating: The Pros, Cons And Nuances Of The Weight Loss Approach

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      True or false: Losing weight is all about eating less and burning more calories. The answer? False in some cases. One diet plan, for example, has gained popularity for supposedly allowing you to eat more food while still maintaining a calorie deficit: volume eating.

      High Volume, Low Energy

      Volume eating is a method or approach that promotes eating high-volume, yet low-energy foods, in an attempt to create a calorie deficit without feeling hungry, says Lisa Moskovitz, RD, a registered dietitian, CEO of Virtual Nutrition Experts and the author of The Core 3 Healthy Eating Plan. “By eating lower calorie, more voluminous foods such as fresh fruits, vegetables, whole grains and lean protein, you have the sensation of fullness yet you’re able to keep calories at a minimum,” she explains.

      That said, volume eating may not be suitable for individuals with certain medical conditions, such as gastrointestinal disorders or those with food allergies or intolerances, says Jihad Kudsi, MD, an obesity medicine specialist, bariatric surgeon and the chairman of the Department of Surgery at Duly Health and Care. “In these cases, it’s crucial to consult with a healthcare professional to assess whether volume eating aligns with your specific health needs and to explore alternative dietary approaches if necessary.”

      Meet the experts: Jihad Kudsi, MD, is an obesity medicine specialist, bariatric surgeon and the chairman of the Department of Surgery at Duly Health and Care. Dina Peralta-Reich, MD, is an obesity medicine specialist and founder of New York Weight Wellness Medicine. Lisa Moskovitz, RD, is a registered dietitian, CEO of Virtual Nutrition Experts and the author of The Core 3 Healthy Eating Plan. Amanda Sauceda, RD, is a registered dietitian and founder of The Mindful Gut.

      Intrigued about whether volume eating can help you lose weight in a healthy way? Keep scrolling for everything you need to know about the weight loss method including the pros and cons and how to maximise its effects.

      What is volume eating?

      As the name implies, volume eating is a dietary approach focused on consuming larger quantities of foods that are low in calorie density but high in volume, such as vegetables and fruits, reiterates Dr Kudsi. “It’s a strategy that allows individuals to feel full and satisfied while managing their calorie intake,” he explains.

      How it works

      You prioritise foods with high water and fibre content, such as fruit and veggies, since they take up more space in the stomach, promoting fullness and reducing your overall calorie consumption, explains Dr Kudsi.

      For example, instead of eating a tablespoon of peanut butter, which is about 94 calories, you would opt for a tablespoon of applesauce at about 15 calories, says Amanda Sauceda, RD, a registered dietitian and founder of The Mindful Gut. It’s the same portion size but a sizable difference in caloric value, she explains.

      Does volume eating work for weight loss?

      Maybe. Volume eating can be effective for weight loss since it provides the fullness factor without tons of calories, says Moskovitz.

      “Most voluminous foods promoted through this approach are higher in fiber which can slow digestion, helping you feel fuller for a longer period of time and research shows that volume eating can be effective, especially for those who depend on larger amounts of foods to feel content,” she explains.

      However, it’s also crucial to consider the long-term perspective. Statistics show that within two years, most dieters experience weight regain, says Dr. Kudsi. “While calorie-restricting diets are often successful at initiating weight loss, they frequently fall short in supporting sustained weight management.”

      Maintaining a healthy lifestyle, which may include aspects like volume eating or a plant-based whole-food diet, can be pivotal, but it’s also vital to recognise that obesity is a multifaceted condition influenced by genetics and hormones and may require guidance from a doctor, Dr Kudsi adds.

      Pros Of Volume Eating

      You may consume more nutrients.

      Because volume eating requires you to load up on the fruits and vegetables you will have a higher intake of essential vitamins, minerals, gut-friendly fibre and disease-fighting antioxidants, says Moskovitz. To maximise your nutrient intake, Sauceda suggests eating a variety of colors which should equate to a variety of nutrients.

      You’ll likely feel fuller for longer.

      In addition to taking longer to digest, therefore helping with the fullness factor, most fibre-packed fruits and vegetables have high water content which provides even more volume without the calories, in turn keeping you satisfied, Dr. Kudsi explains.

      However, it’s also important to incorporate protein and healthy fats into your diet to help you stay full for the long run, says Dina Peralta-Reich, MD, an obesity medicine specialist and founder of New York Weight Wellness Medicine.

      You may lose some weight.

      To lose weight, you need to consume fewer calories than you burn and volume eating can help achieve this by allowing you to eat larger portions of food while simultaneously lowering your overall caloric intake, says Dr Peralta-Reich.

      Cons Of Volume Eating

      You may sacrifice quality for quantity.

      A common mistake of volume eating is sacrificing quality for quantity, says Dr Kudsi. “While volume eating can help control calorie intake, it’s essential to choose nutrient-dense options and not rely solely on low-calorie, processed foods,” he explains.

      Remember those popular 100-calorie prepackaged snacks from back in the day? They may technically be lower in cals than a handful of raw nuts (which are loaded with healthy fats and anti-inflammatory properties), but they’re also much less nutritious, notes Sauceda.

      You could experience digestive issues.

      Large amounts of fibrous foods like fruits and veggies can be hard for the body to break down and digest which may cause gas, bloating, constipation and diarrhoea, says Moskovitz.

      To help prevent discomfort, it’s best to introduce high-fibre foods slowly and not all at once, so your body has time to acclimate and adjust, adds Sauceda.

      You may actually end up overeating.

      Eating more low-calorie food is the goal of volume eating, but it can also make eating larger amounts of food a “hardwired habit,” says Moskovitz.

      When there are no low-calorie voluminous foods accessible, overeating other calorie-dense foods may feel like an impulse, so it’s important to always stay mindful of quantity, quality and portion control, she explains.

      You may miss out on key macronutrients.

      High-volume eating generally increases the amount of vitamins and minerals you’re consuming, but it’s also possible to be deficient in protein and fat if not done correctly, says Dr. Peralta-Reich.

      Therefore, you need to be aware of your food choices and be sure to include portions of lean protein like fish, chicken, eggs and turkey, and whole grains such as quinoa, brown rice, farro and whole grain bread, she explains.

      You may end up over restricting.

      If you find yourself hyper-focused on portion size and calories, volume eating can be problematic and could lead to unhealthy forms of restrictive eating, says Sauceda. In the same vein, if you have a history of eating disorders, volume eating should be avoided or discussed with a doctor or registered dietitian, she adds.

      Tips For Trying Volume Eating

      Eating large volumes of food can be a healthy habit as long as you’re mindful of providing your body with the essential nutrients it needs throughout the day, says Dr. Peralta-Reich. This means including a variety of fruits, vegetables, lean proteins, whole grains and healthy fats (avocado, nuts, seeds and olive oil) to ensure you’re eating a balanced diet that provides your body with optimal nourishment, she explains.

      Another pro tip? Try pairing fruits and vegetables with heart-healthy, energy-dense foods like extra virgin olive oil, almonds, avocados, chia seeds, fatty fish, whole grains and cheese, says Moskovitz. These high-fat foods may have more calories, but they’re also important for the absorption of vitamins and they make food more palatable and enjoyable, she adds.

      Additionally, don’t get too caught up in calorie counting, says Sauceda. “Calorie counting is a different strategy and just because a food is higher in calories doesn’t mean you should eliminate it,” she explains. Volume eating is only healthy and helpful if you prioritise variety and get all the necessary daily nutrients, Moskovitz stresses. “When it comes to healthy eating, variety beats volume and quality overrides quantity.”

      Lastly, it’s always best to talk to a doctor or registered dietitian before embarking on a diet, especially if you’re hoping for long-term, sustainable results, says Moskovitz. From there, they can help you build healthy eating habits and create a personalised plan based on your goals.

      The concept of volume eating can be beneficial, but anything in extreme has its pitfalls, says Moskovitz. Your best bet? “Embrace a long-term lifestyle change by focusing on whole, unprocessed foods to not only enhance satiety and nutrient intake, but also to support sustained health and well-being,” adds Dr. Kudsi.

      This article written by Andi Breitowich was originally published on Women’s Health. More

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      What Is The 75 Hard Challenge—And Is It Safe? Trainers Break Down The Pros And Cons

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      If there’s one thing I love, it’s a challenge. But some are a little more extreme, especially when it comes to kickstarting a health and wellness journey. You’ve likely seen the 12-3-30 treadmill workout and Dukan Diet trending on social media, for instance. But today’s viral obsession is: the 75 Hard Challenge.

      If you aren’t familiar, this 75-day plan boasts to “permanently change your life,” starting from the inside out with a special focus on mental toughness and commitment, says Gina Newton, a certified personal trainer and holistic body coach. Unlike other nutrition plans or fitness regimens, 75 Hard is less about specifics and focuses more broadly on self-improvement with six arbitrary “rules,” she explains.

      With 1.3 million hashtags for #75hard and over a billion views on TikTok, it’s natural to wonder if 75 Hard is safe, effective and worth your time. “Some people thrive on rules and this sort of strict challenge, but if reading the rules sends you into an emotional frenzy, it may not be the best challenge for you,” says Cara D’Orazio, a certified personal trainer and group fitness instructor.

      Meet the experts: Cara D’Orazio is a certified personal trainer, group fitness instructor and founder of C.G.M Fitness, Inc. Gina Newton is a certified personal trainer and holistic body coach.

      Intrigued? Keep scrolling for everything you need to know about 75 Hard—including the rules, benefits and potential risks.

      What is the 75 Hard Challenge?

      The 75 Hard Challenge was created in 2019 by Andy Frisella, a public speaker, entrepreneur and podcast host. At its core, the system is slated as a “transformational toughness program” that combines elements of nutrition, fitness and self-improvement, explains D’Orazio. It’s not a specific diet or exercise plan, but rather an “Ironman for your brain,” per the 75 Hard website, that focuses on five main pillars:

      Nutrition

      Movement

      Self-evolution

      Hydration

      Mental discipline

      To break it down a bit more, Frisella explains that he developed the challenge for mental toughness and discipline.

      “The goal is to become immersed in healthy eating and fitness so they become a part of our everyday lives,” says D’Orazio. According to the methodology, if a participant can stick out 75 days of the challenge, they can then apply the mentality to other life situations, ultimately making them less apt to quitting, she explains.

      So why is the challenge so popular, you ask? “The 75 Hard has garnered interest because it can look like a ‘quick fix,’” says Newton. “For 75 days you follow the outline of the requirements and there are many examples from those who have done it showing substantial and/or significant weight loss and physical transformation,” she explains. According to the challenge website, over a million people around the world have successfully completed 75 Hard.

      The 75 Hard Challenge Rules

      The 75 Hard Challenge consists of the following six non-negotiable rules which are intended to be complete for 75 days straight.

      No skip days. The key format of the challenge is that if you skip a day or any of the rules, you *must* start over. Even if you miss one of the five following tasks on a given day, you must restart to day one, says D’Orazio. “This was intended for the sake of not tweaking or compromising the rules, as this can open the door to quitting,” she says.

      Follow a diet. Stick to a diet with zero alcohol and no cheat meals. The diet itself is up to you and can vary depending on your goals, but whether it’s intermittent fasting, keto, plant-based, or paleo, the challenge requires you to follow a set and strict meal plan for 75 days straight, says D’Orazio.

      Complete two 45-minute workouts a day, one of which is outside. Rain or shine, 75 Hard requires one 45-minute workout in the morning and one 45-minute workout in the afternoon. It’s up to you which workout is outside, but the rules state one must be outdoors, explains D’Orazio. “The purpose of this is to get people to commit and not throw in the towel even if conditions aren’t perfect,” she says.

      Drink a gallon of water. This one is pretty self-explanatory, but 75 Hard emphasises hydration and requires a gallon (around 3.7L) of water a day.

      Read 10 pages of nonfiction. In the name of inspiration, education and self-improvement, you’re tasked with reading 10 pages of nonfiction a day, says D’Orazio. And nope, it *cannot* be an eBook or audiobook. It must be a physical copy.

      Take daily progress pictures. Get your camera out because the challenge requires a daily progress pic, says D’Orazio. The full-body photo is intended to track progress and maintain accountability.

      Benefits Of 75 Hard

      Accountability. Because 75 Hard is strict in its rules and structure, it can hold you accountable for its entirety, says D’Orazio. “When the going gets tough, it can help those who would have probably quit stick to a routine,” she says.

      Structure. Given the simplicity of the rules, the structure is easy to follow and understand, says Newton. The consistent structure can also provide a sense of direction and encourage healthy habit-forming behaviour like hydration and daily movement, she adds.

      Holistic approach. The program entails both physical and mental commitment, so it can provide a more holistic or well-rounded approach to wellness, says D’Orazio. As Frisella has previously mentioned, 75 Hard doesn’t sell itself on a single idea or magic solution to health and well-being. Instead, the concept is to reboot your lifestyle and encourage optimal nutrition, daily fitness and self-improvement.

      Customisable. Unlike other challenges or diet plans, 75 Hard offers an element of choice, depending on your goals, says Newton. You choose the diet that best suits you, the non-fiction book you like to read and the exercise you most enjoy. As long as you’re sticking to the six general rules, the specifics are up to you.

      Physical endurance. Whether you’re looking to gain strength, boost cardio, or lose weight, working out twice a day for 75 days straight will improve your overall fitness, says Newton. Not to mention, it fulfils the US Department of Health’s recommendation of 75 to 300 minutes of exercise per week, adds D’Orazio.

      Is 75 Hard Safe?

      Like anything, the safety of the 75 Hard challenge depends on the individual, says D’Orazio. “If the individual is new to fitness, the two 45-minute workouts back to back may be too much in a day and I truly feel one to two days of rest per week is crucial to avoid injury,” she explains. People with heart conditions, chronic illness, or existing injuries should also always consult with a healthcare provider before embarking on the challenge, she adds.

      On top of that, 75 Hard can be a major shock to the system if you’ve never actively or routinely focused on nutrition, hydration, and/or fitness, says Newton. “Listen to your body and change course when you need to, you won’t get in trouble,” she explains. If the plan becomes too hard to follow and you want or need to stop, that’s okay. It doesn’t mean you’re weak, your body just isn’t quite ready for it, she adds.

      Remember that safety is most important. If you’re extremely fatigued and/or have persistent aches, pains, or injuries, stop the challenge and talk with a doctor, says D’Orazio. And if weather conditions are treacherous, stay inside for both workouts, she adds. No challenge is worth an injury.

      It’s also worth noting that those with a history of disordered eating should be cautious with the 75 Hard challenge, says D’Orazio. The program’s strict diet regimen, exercise habits and progress photos could be triggering, especially if you miss a day or rule, she explains. Instead, focus on sustainable lifestyle modifications and find a workout you enjoy.

      Possible Risks Of 75 Hard

      Your mental health may take a toll. This challenge is an all-or-nothing mentality and the average person may not have the time or resources to commit to the six rules for 75 days straight, says D’Orazio. “Psychologically, it can be damaging to get past day 50 and have something unavoidable happen in life and need to start all over again,” she explains. The challenge also perpetuates perfectionism and can lead to negative self-talk or feelings of inadequacy if you don’t make it through all 75 days, adds Newton.

      Extreme lifestyle changes aren’t necessarily sustainable. It may be difficult to overhaul your life and maintain several new habits at once, says Newton. “I don’t think it’s worth it or sustainable,” she explains. You may see results during or after the challenge, but the six rules aren’t necessarily feasible in the long run and could harm your idea of self-worth and progress, she explains. “I am an advocate for long-term solutions to health, not quick fixes.”

      There’s an increased risk of injury. Working out twice a day with no rest days can increase your risk of injury, whether you’re new to exercise or not, says D’Orazio. In fact, research shows that rest days give your body time to repair, rebuild and strengthen itself between workouts.

      The lack of flexibility can cause burnout. The 75 Hard challenge preaches rigid adherence to the six rules and any slip requires you to start over. As a result, the negative reinforcement or pass/fail criteria can add unnecessary stress, guilt and burnout, says Newton. “People need to be kinder to themselves, not harder on themselves.”

      Progress pictures aren’t the only way to measure success. Studies show that placing an overwhelming amount of importance on body image can lead to anxiety, depression and body dysmorphia. “The photos only show the outside and not what’s happening on the inside which is where the transformation really starts,” says Newton. If the pictures make you feel discouraged, toss ‘em.

      It promotes a negative diet culture. Although you’re allowed to select the diet you choose to follow, the concept of cheat days can be problematic, says Newton. “I wish the word ‘diet’ was removed from our nutritional vocabulary and the term ‘cheat meals’ would go away,” she explains. Instead of insinuating that you’re “bad” for enjoying certain types of food, it’s better to view food as fuel and focus on balance, she adds. If you’re concerned about nutrition, talk with your doctor or a registered dietitian.

      This article was written by Andi Breitowich and was first published by WomensHealthMag.com. More

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      How To Add More Vegetables To Your Diet, Even If You’re Busy

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      If you’re a human being, chances are you’re trying to live a healthy lifestyle that minimises the chance you become ill, so you can live a full, healthy life. But adding kids, work and all the life admin into the mix makes things that much more complicated. And while it’s a truth universally acknowledged that you need to add more vegetables to your diet (it offsets inflammation in the body and keeps everything working in tip-top condition), saying and doing are two very different things.

      Having said that, we’ve come up with a few ways to add more vegetables to your diet while keeping in mind how busy everything else is.

      Meet the experts: Carla Chait is a dietician specialising in macrobiotic eating and Gabi Meltzer is a registered dietician.

      Buy pre-cut veggies

      This is arguably your best friend when trying to eat healthy on a time-crunch. Grocery stores offer loads in terms of pre-cut and frozen veg that won’t wilt after a few days. Maximise on this, says Chait. “You can buy mixed, sliced vegetables for stir-fries, peeled and chopped butternut and pumpkin, broccoli and cauliflower florets, and mixed chopped salads,” says Chait.

      “This saves time and effort but is a bit more costly, so weigh up the pros and cons for you and your lifestyle,” advises Meltzer.

      Choose fast-cooking veg

      If you’re short on time but long on nutritional needs, try whipping up meals with veg that don’t take long to cook. “Not all vegetables take long to cook. Broccoli and cauliflower pieces steam quickly. Use an electric or stove-top steamer, or simply fill a pot with a small amount of water, place the vegetables inside, cover, and boil for a few minutes until the water has evaporated,” suggests Chait. Brilliant!

      Not a fan of steaming? Blanch your veg. “Blanching takes a short amount of time. Blanch kale, spinach and bok choy pieces in a pot of boiling water for a few minutes until bright green. Make quick stir-fries with sliced green and red cabbage, carrots, peas and string beans,” says Chait.

      READ MORE: I Tried 3 Viral Recipes And Here’s How It Panned Out

      Think ahead of time

      Planning will save you loads of time. It’ll stop you from reaching out to a delivery app for a saturated-fat meal and will save you in the long run. “Thinking about this ahead of time makes it easier to plan for more balanced, nutritious meals instead of just throwing something together last minute,” says Meltzer.

      Batch cook your meals

      There is no need to cook every single day if you’re busy. Preparing large curries, veggie bakes and stews ahead of time will save you when you’re starving and in need of a boost. “Cooked foods will last safely in the fridge for 3-4 days in an airtight container. Or, freeze extra batches into single servings for other meals and defrost the night before in the fridge before using them again. Or if you make a salad as a side for dinner, make enough to add to lunch the next day too,” advises Meltzer.

      READ MORE: 19 Complex Carbs You Should Def Incorporate Into Your Diet

      Turn to veggies for snacks

      Efforts to stay healthy quickly wane when you open the snack cupboard or run into the petrol station for a packet of chips. Keep it healthy by prepping fast veg to snack on. “Dip chopped carrots, celery and cucumber into hummus, avocado or other dips for a snack. Other delicious vegetable crudites include string beans, snap peas and baby corn,” says Chait.

      Think about adding colour

      Each colour in vegetables presents its own set of vitamins and minerals. We know carrots help with eyesight and inflammation but adding pops of red, green or purple can boost your immunity too. “This doesn’t have to be perfect, but taking this into consideration each time you eat is really helpful in adding more opportunities for colourful foods over the day/week,” says Meltzer. For example, if you’re making a sandwich with ham and cheese, try adding tomato, peppers and cucumbers to punch up the nutritional value, says Meltzer.

      READ MORE: 9 Of The Best Post-Workout Snacks That Actually Taste Amazing Too

      Try veggie juice

      These don’t replace your meals but can be a quick and easy way to add more nutrients to your diet when you’re pressed for time. “Although juices are highly concentrated and contain less fibre than whole foods, they are an alternate way to get vitamins and minerals from vegetables on occasion,” says Chait.

      Bulk up carby meals

      Feeling for a fast and cheesy pasta? Don’t skimp on adding peas, carrots or spinach to the dish. “Adding more colour not only enhances nutritional value but also increases satisfaction,” says Meltzer. “For example, stirring some fresh baby tomatoes/rocket/baby spinach to a simple pesto pasta, or cooking a pasta/rice bake with some chopped veggies added to it, or trying out a one-tray bake with a protein and ready chopped mixed roast veggies, or trying out a stirfry which has loads of different colours!”

      READ MORE: Why Drinking Diet Coke Won’t Help You Lose Weight

      Try pickles

      Eating for good gut health doesn’t have to be limited to veggies. Pickled and fermented food goes a long way. “Eat sauerkraut and other pickled vegetables. Although high in sodium, fermented foods contain probiotics which are good for your digestive system,” says Chait. More

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      Struggle Sleeping? Here’s How To Create A Bedtime Routine, Per Experts

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      As the importance of sleep becomes more and more paramount for daytime productivity and general functioning, so too is creating a bedtime routine rising to prominence. In South Africa, our sleep is less than optimal. Per a Sleep Cycle survey, only 27% of South Africans are getting the recommended eight hours of sleep per night. And a lack of sleep can have real implications for your health, expanding your BMI and resulting in increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke, per one study. Not only that, but sleep impacts your mental health, too.

      We chatted to a few experts to get the info on how to really get that all-important R ‘n R every night. One study reveals that a bedtime routine not only helps you get to bed better but can also improve the quality of your sleep over time.

      Meet the experts: Rudo Kemp is the founder of Sloom, creators of mattresses. Marley Rose Harris is an International Business & Mindset Coach.

      Get the right mattress – for you

      “The physical aspects of a mattress are pivotal in ensuring consistent, high-quality sleep, which in turn has profound effects on mental well-being,” says Kemp. Every individual’s body is unique, and what feels comfortable and supportive will vary. For some, a hard mattress might mean an uncomfortable night’s sleep. While for others, a mattress that’s too soft won’t give adequate spinal support. Make sure that your mattress is optimal for your health and needs and a suitable bedtime routine will be that much easier to attain.

      READ MORE: Is Your Mattress Actually Good For You? Here’s How To Tell, According To The Experts 

      Try manifestation

      “Your subconscious mind is most malleable in the evening right before bed and in the morning. This is the best time to rewire your belief system,” says Harris. “Before bed, recall five things you are grateful for throughout the day, which can be little or big things.” The purpose? It works to attune your mind to look to things to be grateful for. “Right when your eyes open in the morning, affirm anything you are focusing on manifesting,” says Harris. “Your subconscious mind is simply spectacular and sleep is the key to opening the door!”

      READ MORE: The 10 Best Sleep Apps To Help You Fall Asleep Faster And Sleep Through The Night

      Try deep breathing

      To calm a busy mind and get in the headspace for restful sleep, Harris stresses the importance of deep breathing. These can calm your mind, reduce stress, and improve sleep quality.

      Clear the tech

      This is one you’d have heard before, but that’s because it works. Blue light from your tech devices like cellphones can stop your brain from producing melatonin, which allows you to drift off peacefully. Try blue light blocking frames; these block harmful blue light from hitting your eyes and helps you fall asleep better before bed.

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

      Declutter your space

      Design plays a big role in our sleeping environment, as a well-designed, harmonious bedroom can serve as a sanctuary, signalling to our brain that it’s time to unwind. Before bed, pack away anything that might distract you from a good night’s sleep. Got clothes lying around? Packing them away will tell your brain that all is well and you can rest easy.

      READ MORE: 5 Things To Eat At Night That’ll Help You Sleep Way, Way Better

      Wind down with yoga

      Doing yoga daily adds up to restful sleep, per this study. Yoga is incredible for myriad reasons and is as potent for sleep. By allowing you to take in deeper breaths while stretching out your body’s niggles, you can quiet your mind, ease anxiety and allow your body to properly drift off into sweet slumber. More

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      Um, A Scary 50% Of SA Women Are Iron Deficient

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      It’s the end of the year and you might be feeling a bit run down — totes normal. But if your tiredness is accompanied by heart palpitations, shortness of breath and craving non-food items like baby powder or soil, it might be a sign of iron deficiency (ID). ID is the world’s leading nutrient deficiency, affecting around a whopping 2 billion people worldwide. And in South Africa, it’s estimated that 50% of women may be iron deficient. That’s a huge number and moreover, it surpasses the global average.

      “Iron deficiency occurs when iron reservoirs in the body become depleted,” explains Dr Jarrad van Zuydam, a sports medicine physician with a special interest in the medicine of cycling and other endurance sports. “The most common cause is an inadequate dietary intake of iron.  When your iron levels are low, your cells are receiving less oxygen making it harder for your body to generate energy.

      READ MORE: 11 Symptoms Of Breast Cancer In Women That Aren’t Lumps

      Who’s at Risk?

      Anyone is at risk of iron deficiency but women of reproductive age are more likely to be at risk. During menstruation, you lose blood which contains iron, which is one of the reasons you may experience symptoms of low iron during that time of the month. If you aren’t supplementing that loss by eating a diet rich in iron, you could become ID over time. Pregnancy can also cause you to become ID, this is because when you’re expecting you need almost double the normal amount the average woman needs. And once you’ve had your baby, iron levels can remain low due to blood loss during delivery.

      “In my practice, I come across iron deficiency anaemia on a daily basis. Factors such as pregnancy, delivery, miscarriages, heavy menstruation, as well as poor iron intake, are some of the most common attributable causes,” says Dr Claire Godwin, a General Practitioner at Premier Health Centre who specialises in women’s healthcare. “Often, the women I see are so used to running on fumes with young children, busy careers, or being caregivers to others that they don’t even realise how they are feeling is a symptom and not just a consequence of their day-to-day stressors. Education around ID is imperative if we want to help more women function at their best.” The bottom line? If you’re feeling exhausted, get your iron levels checked or start supplementing.

      Biogen Iron + Vitamin C

      Vitamin C helps the body absorb iron better, so this duo packs a punch.

      Ferrimed

      This gold-standard iron supplement is recommended by doctors.

      Solgar Gentle Iron

      This supplement is easy on the stomach and doesn’t cause constipation.

      READ MORE: Cycle Syncing: How (And Why!) To Tweak Your Workouts, Diet And More Around Your Menstrual Cycle

      Signs of Iron Deficiency

      Fatigue

      Unusual tiredness is one of the most common symptoms of iron deficiency affecting more than half of those who are deficient. Your body needs iron to make the protein haemoglobin, “Haemoglobin in the blood carries oxygen from the lungs around the body, cells use the oxygen delivered to them to generate the energy needed for cellular processes.”, explains Dr Van Zuydam. When your haemoglobin is low, less oxygen is reaching your tissues and muscles, making them feel weaker. Your heart then has to work harder to move more oxygen-rich blood around your body. This tiredness is often accompanied by crankiness, difficulty concentrating and poor productivity.

      Shortness of breath

      Given that iron deficiency causes a lack of haemoglobin, oxygen levels will be low too. This results in your breathing rate increasing as your body will try to make more oxygen.

      Frequent headaches

      The lack of haemoglobin means that not enough oxygen is reaching the brain. This causes the blood vessels in the brain to swell, causing pressure and headaches.

      Dry hair and skin

      When your body lacks oxygen, it will direct the limited oxygen for more important functions like your organs and tissues. This lack of oxygen causes them to become dry and weak. That means your hair, skin, and nails won’t be getting love.

      Strange cravings

      Many people who have low iron, experience something called pica. Pica is a craving for items that aren’t considered edible, like dirt, chalk, paper or ice. Other symptoms include:

      Weakness

      Pale skin

      Cold hands and feet

      inflammation or soreness of your tongue

      Poor appetite

      READ MORE: Millions of Women Struggle With PCOS In South Africa, So Let’s Unpack It

      What you can do to raise your iron levels

      Iron is essential for healthy bodily functions, meaning that you need to ensure that your diet is up to par. There are two forms of dietary iron: heme and nonheme. Heme iron is derived from haemoglobin, so you will find it in meat, fish and poultry. You can find nonheme iron mostly in plants and legumes. A list of heme and nonheme foods include:

      Beef or chicken liver

      Breakfast cereals enriched with iron

      Beans

      Tofu

      Dark green leafy vegetables

      Pumpkin, sesame, or squash seeds

      Red meat

      Oily fish

      Nuts

      READ MORE: This Is Why You’re Starving After An Intense Day At The Office

      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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      Mammograms Are Essential – So Why Are So Many Women Skipping Them?

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      According to the Cancer Association of South Africa (CANSA), it’s far better to have an early-stage diagnosis, as it results in better breast cancer treatment and long-term survival. The only way to get an early diagnosis? Checking your breasts regularly at home, and making sure you attend your scheduled mammograms. But there are so many mammogram myths that scores of women are opting out of this practice. An informal survey amongst women who are hesitant to go even though they have the means to go shows that the top reasons include thinking it’s painful, having fear of radiation and being afraid of that Big C diagnosis.

      Plus, skipping just one screening can increase a woman’s risk of dying from breast cancer, per a study of half a million Swedish women.

      Since mammograms are essential, we’ve broken through a few of the myths and addressed them, courtesy of the radiologists at SCP Radiologist Practice and Dr Lizanne Langenhoven, who specialises in the treatment of breast cancer. Here’s what you really need to know about mammograms.

      Myth #1: Mammograms are too painful

      Many women still rely on their mother’s experience with early mammograms which were painful. Mammography machines have progressed exponentially since the early days, so the level of discomfort experienced during the procedure is now significantly reduced. Modern technology and digital equipment allow us to use less compression and still obtain quality imaging. Also, the amount of pressure is different for each individual, depending on the breast size and composition. Pressure is often manually adjusted so speak to your mammographer if you experience any discomfort.

      READ MORE: Getting A Mammogram: What To Know, Even If You’re Young

      Myth #2: Mammograms mean exposure to cancer-causing radiation

      A mammogram uses relatively low-dose radiation. The total dose is approximately 0.5 mSv (2D mammogram). To put that into perspective, we are exposed to 3.0 mSv of background radiation from our natural surroundings per year. Radiologists also strictly follow what’s known as the ALARA principle – to always apply radiation “as low as reasonably achievable”. Clearly, the benefits of this screening tool vastly outweigh the actual low-dose radiation.

      Myth #3: You don’t need a mammogram if you go for thermography

      At present, thermography cannot substitute mammography but may be used as complementary screening. Dr Langenhoven cautions that thermography is not all it is cut out to be. In order for the cancer to give off heat signals, it has to be significant in size. Mammography on the other hand can detect changes in the breast before they progress to cancer. A mammogram therefore picks up the disease course much sooner than thermography.

      READ MORE: 8 Breast Cancer Myths You NEED To Stop Believing

      Myth #4: Ultrasounds are safer

      “Mammography is our workhorse.  We look for masses, calcifications, and architectural distortion,” says Dr Langenhoven. “Ultrasound is a supplementary investigation used to further evaluate morphology, blood flow, consistency of masses, and lymph nodes that are abnormal on a mammogram.” Tomosynthesis, a type of X-ray, is also supplementary, used to further evaluate architectural distortion seen on a mammogram. They all work together. With denser breasts mammography is less sensitive, which is when we add the supplementary investigations to improve the sensitivity of detection.

      Myth #5: I can’t have a mammogram I have breast implants

      Yes, you can, is the short answer. If you have breast implants the compression and positioning are adjusted. The amount of pressure is equivalent to sleeping on your stomach. Modern technology means there is a very low risk of implant rupture or damage. It is usually combined with ultrasound for better evaluation of the implants.

      READ MORE: 11 Symptoms Of Breast Cancer In Women That Aren’t Lumps

      Myth #6: If am diagnosed with breast cancer I am going to die anyway. So I would rather not find out

      Perhaps the biggest and most harmful myth of all. The truth is that we’re in a period of time where 90% of women with early breast cancer can be cured of their disease, says Dr Langenhoven. “In the same way we don’t drive cars from the ’50s, our treatment is no longer ancient either!” she remarks.

      “The good news is that our understanding of the different subtypes of breast cancer has improved significantly over the past few years! We no longer follow a one-type-fits-all approach and many women may even safely be spared chemotherapy in a curative setting,” she says.  

      “As with everything else in life, it is easier to address a ‘small’ or ‘early’ problem than it is to address a much larger problem! I’ve seen breast cancer diagnosed at a size of 2mm on a mammogram – meaning that treatment is tailored to a very low-risk situation. In short, the earlier we become aware of an existing problem, the sooner it can be addressed and with much less invasive treatment.”

      Added to that, the side-effect profiles of our new drugs improve the quality of life during treatment. And the fact that we now identify and treat four distinct subtypes of breast cancer means that we can target the specific growth pattern at play and avoid unnecessary treatment. In short, modern medicine means your chances of dying of breast cancer are reduced. But screenings are still the champion in our fight against breast cancer.

      Different screenings for breast cancer

      “When you consider that around 90% of women find their own breast lumps, it is a very important part of the screening process,” says Dr Langenhoven. “Although 80 percent of these lumps are not malignant, there are cases where women owe their lives to their own self-examination.”

      Mammogram

      A mammogram involves breast imaging using low-dose X-rays to form a 2D image. The advantage? It often reveals abnormalities undetected in a clinical breast examination. Four images are taken, two of each breast. The breast is lightly compressed for less than 1 minute during the examination to improve diagnostic accuracy.

      Tomosynthesis

      This is a form of 3D mammography and uses X-rays as well as sophisticated software to create a 3D image of the breast. It is considered better at detecting cancer and reducing false positives in dense breast tissue.  It is invaluable in problem-solving and is used in combination with 2D mammography.

      Breast ultrasound

      Ultrasound is a supplementary investigation used to further evaluate morphology, blood flow, and consistency of masses and lymph nodes that are abnormal mammography.  It uses no radiation but rather real-time imaging, using sound waves to create an image. It’s a slightly longer process and is also valuable in problem-solving. It is used in combination with a mammogram not in place of it.

      MRI

      The digital MR image uses strong magnetic fields and radio waves but no radiation. You will receive an intravenous injection and then lie on your stomach, in an MRI ‘tunnel’ for around 45 minutes.  An MRI for breast screening is usually used for problem-solving, high-risk screening and for women who have breast implants.

      Biopsy

      Your doctor might recommend a breast biopsy when a suspicious area is found in your breast, like a breast lump or other signs and symptoms of breast cancer. It is also used to investigate unusual findings on a mammogram, ultrasound, or other breast examination.

      Thermography

      Thermography is a test that uses an infrared camera to detect heat patterns and blood flow in body tissues. Digital infrared thermal imaging (DTI) is the type of thermography that can be used to show these patterns and flow in the breasts. More

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      in fitness and body

      How To *Actually* Lose Belly Fat With Diet And Exercise

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      How to lose belly fat remains one of the top searches on our site. Everyone seems to want to get rid of their pooches, for myriad reasons. And while that may not be you, the science warns that the more fat in the belly, the more health risks become apparent. You should never feel the need to lose weight unless you actually want to. But stomach fat in particular can be harmful.

      “Stomach fat is not a good idea,” says Dr Tracy Nelwamondo, a weight loss GP. “We advise to keep abdominal circumference less than 88cm. This is not only for cosmetic reasons, but we find this puts you less at risk of disease.”

      Meet The Experts: Dr Tracy Nelwamondo is a weight loss GP and Roystinn Davids is a personal trainer.

      What are the health risks of belly fat?

      Fat cells in your stomach are made of two main kinds. The one you can see when you squeeze your tummy is known as subcutaneous fat and sits on the outer edge of your organs. The more worrying fat is the kind that lies deep within the abdomen, known as visceral fat. They’re biologically active cells that are linked to a host of chemicals in your body, further linking to a wide variety of diseases.

      Subcutaneous fat is linked to a higher proportion of beneficial molecules, while visceral fat is less so. It’s made up of proteins called cytokines, which when triggered, set off low-level inflammation in the bod. The risk? Heart disease and other chronic conditions, like dementia, asthma and even breast cancer.

      Per Harvard University, a waist circumference of 88cm or higher is considered a sign of excess visceral fat – but it may not apply to you if your overall body size is large. A better indication is an expanding waistline.

      READ MORE: Here’s Why It’s Important To Lose That Belly Fat

      So it’s clear that this kind of fat in your bod is dangerous, losing your gut can be more easier spoken about than done. But we’ve rounded up the expert advice, coupled with research, to determine the exact steps to take to minimise belly fat and keep your body healthy. The good news, per research, visceral fat responds better to diet and exercise than the fat you collect on your butt and hips.

      Exercise for belly fat

      Studies show that in order to nix belly fat, you need to be training for at least 30 minutes on most days. That includes long walks or casual spins on the stationary bike. Added to that, Dr Nelwamondo recommends at least two days of resistance training. That’s because resistance training builds muscle, which in turn works to burn fat – and it’s metabolically more active than fat tissue is.

      READ MORE: The 3 Most Important Changes To Make If You’re Trying To Lose Belly Fat

      Ab workouts won’t melt belly fat

      Keep in mind that it’s simply not possible to train only your midsection if you’re looking to lose stomach fat. Spot-training doesn’t work, and in fact, fat is breathed out from the body when you’re working out and your heart rate is high. So look to workouts where your entire body is working hard and your heart rate is higher. “There is no magic, overnight solution for losing belly fat,” says Roystinn Davids, personal trainer. “The best way to shed excess weight is by making permanent lifestyle changes. This often involves a combination of diet, exercise, stress management and other strategies.”

      Examples of fat-burning exercises include:

      Running

      Rowing

      Swimming

      Cycling

      Group fitness classes

      Your belly fat nixing move

      Davids recommends 20 minutes of cardio, followed by strength training. He recommends the following strength training moves to help shift the needle:

      push-ups

      inverted rows

      chin-ups

      pull-ups

      power cleans

      “Do eight reps of each, for four sets. Rest for one minute in between sets,” says Davids. When training, don’t discount the power of planking. “A plank is Ideal for losing belly fat because it engages multiple muscles at the same time, increasing metabolic rate and benefiting core strength,” he says.  

      READ MORE: Try This 7-Minute Fat-Blasting Workout

      Eating for less belly fat

      “Include plenty of fruits, vegetables, lean proteins and healthy fats,” says Davids. “Choosing healthy options like these can make it easier to ensure you get the proper amount of micronutrients, such as vitamins and minerals.”

      Eliminate processed food

      While that’s easy enough to do, indulging in processed foods like chips and sodas should be avoided when trying to eliminate stubborn belly fat. “Generally, better eating always consists of incorporating fibre and protein and reducing ultra-processed foods, keeping them as an indulgence in moderation instead of making them a daily habit,” warns Dr Nelwamondo. Also, look at your hydration levels and make sure you’re not dousing your system with sweetened drinks, which spike your glycaemic load and allow fat deposits to collect.

      Get specific with your intake

      Per the American Diabetes Association, there are also specific tweaks you could make to ensure you’re eating just enough to lower your risk of holding onto belly fat. That includes:

      Keeping the total fat to only 20 to 30 percent of your overall calorie intake (calorie tracking apps like My Fitness Pal help with this)

      Keeping saturated fat to less than seven percent of your overall calorie intake (watch the fries!)

      Limiting harmful trans fats, found in doughnuts and other fried foods.

      This means that if your daily caloric intake is at 2000, 700 calories should come from fat (about 77g) and only 140 from saturated fat (around 15g). Added to this, make sure to prioritise protein in your diet. Per observational studies, people who eat more protein have less abdominal fat than those with a low-protein diet.

      READ MORE: 5 Ways To Burn More Fat During Your Walking Workouts

      Lifestyle tips for excess belly fat

      Quit smoking

      Seriously! Even vaping moves the needle towards a larger waistline. Per studies, heavy smoking increases insulin resistance and is associated with increased fat deposits in the midsection. In another study published by PLOS One, authors note that among smokers, there appears to be “more metabolically adverse fat distributions”. Translation: the heavier the smoker you are, the more harmful your fat can be.

      Sleep well

      Never getting to sleep at a reasonable time? If you always find yourself in sleep debt, this could be one thing that is contributing towards your expanding waistline. Per one study, a lack of sleep majorly boosts the hunger hormone ghrelin and decreases the hormone leptin, which suppresses your appetite. The result? You’re constantly hungry, leading to overeating.

      Another 2022 study found that among people who slept only four hours a night had a nine percent increase in subcutaneous fat and an 11 percent increase in abdominal visceral fat, compared to people who got nine hours of shut-eye.

      READ MORE: Is Your Sleep Schedule Making You Fat?

      Boost your mood

      Per studies, people with larger bellies have an increased risk for both anxiety and depression. Plus, another study found that the older you get and the more body fat you accumulate, the less mental flexibility you’ll have. That mental flexibility refers to reasoning, thinking laterally and problem-solving.

      It goes the other way, too: long-term stress is linked to increased abdominal fat. There are tons of ways to find your way to a calmer – and hopefully slimmer – bod. Try meditation, journalling, exercise (it really does wonders) and delegating more tasks.

      The good news? It turns out that people who meditate are less likely to be obese and have less belly fat, per one study. That might be because getting zen lowers cortisol levels and regulates emotions, leading to less emotional eating. More

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      Cycle Syncing: How (And Why!) To Tweak Your Workouts, Diet And More Around Your Menstrual Cycle

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      Until recently, I’d been on some form of birth control since I was 13 (I’m 32 now). Now that I’ve stopped popping a little pill every day, I’m learning that while I may have skipped some of the not-so-fun aspects of a regular cycle (cramps and bloating, anyone?), I also didn’t get to experience the powerful parts, like bursts of energy and strength.

      I also never learned how to support my body through its various shifts. With periods making a consistent appearance again, I want to do all I can to have as pleasant an experience as possible. Enter: cycle syncing, a buzzy concept that has nothing to do with getting your period at the same time as a friend.

      What is cycle syncing?

      Cycle syncing is the idea of matching how you eat, work, exercise and recover to the stages of your menstrual cycle. You may have heard about tailoring your fitness routine to each phase—this is the same idea, but expanded into other facets of life.

      This general practice has been around for a while, but the term itself is newer. Female athletes, coaches and researchers have realised that athletic performance changes with hormonal shifts throughout the month and training can be tweaked accordingly. So, the weeks when a woman has higher stamina may include harder workouts and times marked by less energy are more recovery-focused. (More on this in a minute!)

      READ MORE: Cycle Syncing Sex: 28 Days Of The Best Sex Of Your Life

      What are the benefits of cycle syncing?

      Anyone who has a cycle can benefit, but it’s especially useful for the following issues, says Dr Jessica Ritch, a minimally invasive gynaecologist and medical advisor for Elix herbal supplements.

      Optimising your routine around your cycle can ease discomfort leading up to and during menstruation, like low mood, cramps, diarrhoea, bloating and acne. The result? A happier, more stable you.

      How To Start Cycle Syncing By Phase

      Once you know the stages—menstruation, follicular phase, ovulation and luteal phase—you can adjust your routine. While there isn’t a ton of research on this trend, studies on individual practices as well as anecdotal evidence point to the merits. Here, a map for riding the wave at every stage.

      Menstruation

      Each cycle starts with menstruation (i.e., when you see red). Levels of the hormones oestrogen and progesterone drop, which causes the thickened lining of your uterus to shed and may lead to cramping and bloating. The cells that form the uterine lining begin to break down and flood your system with inflammatory substances called prostaglandins, the culprit behind cramps and inflammation.

      Food Focus

      “It’s important to replenish the nutrients you lose during bleeding,” says Dr. Ritch, so eat foods high in iron and vitamin B12, as well as those with anti-inflammatory properties. When iron levels are low, cramps can be worse, likely because iron helps red blood cells deliver oxygen to muscles. Load up on iron-rich dark leafy greens, nuts, lean red meats, egg yolks, lentils and clams, as well as foods high in vitamin C, such as broccoli, citrus, strawberries and bell peppers, to optimise iron absorption, says registered dietician Melissa Groves Azzaro.

      Consider spicing up your meals and drinks with turmeric and cinnamon, which can tame that internal fire too. High-fibre foods as well as ginger help regulate the dreaded “period poops,” says Dr. Ritch. Also key: Magnesium, found in favourites like dark chocolate and pumpkin seeds, pulls double duty in promoting better sleep and reducing muscle cramping in the uterus and bowels.

      Workout Focus

      When it comes to cramps, “I recommend movement, but nothing strenuous,” says Dr. Ritch. Think: yoga and walking…or whatever feels good. “Recovery is also really important during this time to help with inflammation,” she adds.

      Life Focus

      Women who get fewer than seven hours of sleep or go to bed after 11 p.m. are more likely to experience cramps during their cycle, per a meta-analysis from the International Journal of Environmental Research and Public Health. This is a good time to make adequate shut-eye a must (though it should be all month long, as you know!).

      READ MORE: Pop Quiz: Do You Actually Know What’s Going On With Your Vagina?

      Follicular Phase & Ovulation

      The former starts on the first day of your period (it overlaps with menstruation) and continues until you ovulate. Your body releases follicle-stimulating hormone, which tells the ovaries to grow and prepare eggs for ovulation. Throughout this stage, oestrogen levels climb, leading to a thickening of the uterus to get ready to host the egg. This phase lasts for roughly 16 days and is usually smooth sailing symptom-wise (once you’re past the earlier cramps, etc.).

      Then ovulation occurs as rising oestrogen levels trigger the release of luteinising hormone, which causes your ovary to release a mature egg. This is signalled by a slight uptick in body temp—usually right in the middle of your cycle.

      Food Focus

      Ovulation can be ouch-inducing for some and omega-3 fatty acids may offer relief by decreasing inflammation. Go for fatty fish such as salmon, mackerel and sardines. Not a fan of seafood? Opt for plant-based sources like walnuts and chia. Just one serving two or three times a week will boost your levels almost immediately and throughout the month, says Azzaro.

      Ground flaxseed (2 to 4 tablespoons daily) and mix into smoothies or yoghurt parfaits. This can also help regulate hormonal ups and downs. “This is something I recommend for symptoms of high or low oestrogen, as well as high androgens, as seen with PCOS,” says Azzaro. Flax contains plant-based omega-3s and phytoestrogens called lignans that help balance hormones.

      Workout Focus

      The peak in oestrogen and release of testosterone during ovulation can boost sex drive and energy. The rise in both hormones also increases your pain tolerance, says Dr. Ritch. In other words, this is a great time to pursue heavier lifts, HIIT workouts, or endurance training, since you can exercise harder with more ease. Nice!

      Life Focus

      The later follicular phase, right before ovulation, is the time to really go for it in your career and social life. This is when people typically feel their best, says Dr. Ritch. During this window, many women feel less fatigued on fewer hours of sleep. “Whatever event will take the most energy that month, like a work presentation or a big party, this is a good time to schedule it,” she says.

      READ MORE: Here’s EXACTLY How To Skip Your Period Every Month

      Luteal Phase

      This begins after ovulation and loops back to menstruation—and it’s admittedly “a crappy time for people who have symptomatic periods,” says Dr. Ritch. The decline in oestrogen and rise in progesterone can lead to breast tenderness, migraines, bloating and digestive issues such as diarrhoea and constipation. PMS symptoms start popping up due to an increase in cortisol and a decrease in serotonin. Feeling sad and experiencing trouble with concentration are common during this roughly 14-day span.

      Food Focus

      You feel low, so you turn to coffee, alcohol and doughnuts for a lift, but they can have the opposite effect. The drinks lead to dehydration and the sugary and salty foods fuel inflammation. Instead, reach for high-fibre, slow-digesting carbs like quinoa, grains and potatoes to stay full longer and nix cravings.

      FYI: Vitamin B6 and calcium are your shields against severe PMS symptoms. “You can get calcium from dairy and leafy greens like bok choy and collard greens and B6 is found in salmon, chicken and chickpeas,” Azzaro says. Need additional help? The same nutrition advice for alleviating discomfort during menstruation is handy here too.

      Workout Focus

      Cardio performance tends to suffer during this time due to the spike in cortisol and drop in serotonin. The progesterone rise can lead to water retention that makes you want to curl up in bed instead of hitting the gym. If you want to keep moving, Dr Ritch recommends strength training, walking, or yoga during this time. It’s okay if your body is leaning toward gentler movement or favours recovery. A little push: Know that activity can be beneficial for combating low moods that come along.

      Life Focus

      Staying calm is essential, as cortisol is already higher than normal and research shows that added life stress can contribute to period cramping. So get your favourite restorative rituals on the calendar, whether they’re a call with a friend, a movie night, a group dinner out, or extra journaling or meditation time.

      This article, written by Kristin Canning, was originally published in the May/June 2023 issue of Women’s Health US. More