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      Painful Periods? PCOS? Meet The Hormone-Balancing Supps

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      Jooce. Kiko. Zoie. Bluum. These are just some of the burgeoning supplement brands on the market, offered as a long-awaited answer to the problem of menstrual disorders and unmanageable menopause symptoms. But how do these hormone balancing supps work – and are they effective?Women’s Health Solutions Are IgnoredIn the healthcare industry, menstrual disorders and menopause are the last to be addressed. This translates into countless women struggling for years with painful periods and hormonal issues with little to no lasting solutions. Globally, statistics reflect that only 5% of global research and development was allocated to women’s health in 2020, with 4% of that going into cancer research, leaving just 1% for all other women-specific conditions. According to a report by the World Economic Forum and McKinsey Health Institute, while women do live longer than men, they also spend 25% more of their lives in debilitating health, a figure which represents around nine years.Overall, the solutions to conditions like endometriosis, PCOS and adverse menopause symptoms are invasive, expensive and largely out of touch with women’s needs. For example, the only way to diagnose endometriosis is through surgery. As a result, many women wait ten years for a diagnosis.  Enter: Hormone-Balancing SuppsUnwilling to wait for governments and healthcare companies to catch on, independent businesses are addressing women’s dire need for assistance in battling hormonal problems. And, if you’ve been around the wellness block, you’ll be surprised to see how familiar the ingredients are: magnesium citrate, zinc, vitamin E and B vitamins. Others, while more woo-woo, are still familiar: maca root and ashwagandha, typically used for energy boosting and reducing stress, respectively. Naturally, WH decided to try them out.Reviewed: Primeve Plus

      Primeve Plus

      “This supplement’s main ingredient is evening primrose oil; I’ve been using this for my fibrocystic breasts, but it’s also been incredible for PMS symptoms. What is great about this product is that it’s filled with many vitamins such as magnesium, which helps with sleep. I felt instant relief in my breasts; the hardness, tenderness, most painful to the touch had gone. They also went down a size!”

      – Pia, Creative Director

      Reviewed: Zoie Health Cycle Calm

      Zoie Health Cycle Calm

      “I’ve been using ‘Cycle Calm’ for a few months now, and I swear by it. I take it before and during my cycle, and it helps with mood swings and cramps (thank you, magnesium!). Also, it actually tastes good – big plus when you’re craving something sweet.”

      – Chamain, Digital Editor

      The Hormone-Balancing RevolutionA quick scroll through different brands’ websites shows waves of positive reviews, from improved skin and more regular periods to weight loss and minimal period pain. One woman wrote that after a year of no cycle, her periods returned. Dr Kalantsho Maoto, an endoscopic surgeon and fertility and endocrinology specialist, points out that the term “hormone balancing” is a misnomer. “They happen to have some effect on conditions that are hormone-mediated. But it doesn’t necessarily mean that they are hormone balancing in their own right,” he says. Instead, Dr Maoto says they’re something like “inflammatory mediators in hormone-mediated conditions – but that’s a mouthful”.Before, these ingredients’ efficacy was based on traditional practices or anecdotal evidence. Now, some science backs up their efficacy. Studies are now showing that adaptogens like ashwagandha are not only great for stress but also affect hormone health, improving menopause and menstruation symptoms. And its efficacy has permeated Dr Maoto’s practice, with women walking in and asking about it. However, what’s important to remember is that conditions like PCOS and endometriosis, which many women are taking hormone-balancing supps for, are “systemic diseases”, explains Dr Maoto. It’s not just that there is a hormonal component; there are multifactorial components, including inflammatory, there’s immunology.” And, supplements don’t only work on one body part, but multiple at the same time. For inositol, something common in PCOS supplements, it would help tackle inflammatory markers and insulin levels, which in turn, would create better blood sugar levels, which would alleviate PCOS symptoms, explains Dr Maoto. But from a scientific point of view, researchers may not be concerned with this, which might be why robust studies are thin on the ground. “The real question would be, so what if you’re trying to get someone to ovulate, to get them pregnant? Does it actually have an effect on their pregnancy rates? Because that’s the thing to measure,” explains Dr Maoto.The Key Ingredients For Better PeriodsEven so, companies are meeting the need for relief from painful cycle-related symptoms. “Our Zoie Health supplements are curated by a team of pharmacists, dieticians and gynaecologists,” says Naznin Bhom, pharmacist academic intern at Zoie Health, a tech company that offers telehealth services, supplements for women and a community for women to connect. “The team selected ingredients and dosages based on rigorous scientific research, safety profiles with a focus on addressing critical aspects of women’s health. We considered ingredients with strong evidence supporting their efficacy and synergistic effects to enhance overall wellness.” Ingredients used in the Zoie Health range include chaste tree berry, ashwagandha, African potato and green rooibos. “Many of these plants originated in Africa, known for its great diversity in herbal and African medicine,” explains Bhom. “Chaste tree berry is an ancient remedy used to ease menstrual discomfort, manage PMS and promote fertility. Our very own green rooibos, indigenous to South Africa, offers anti-inflammatory and anti-ageing benefits.”Bhom notes that these supplements work to help regulate hormones for a better cycle, but they also impact many other facets of women’s health. “Hormones are powerful signals; too much or too little of them causes a drastic change in women’s bodies,” she says. Take skincare: much acne and even hyperpigmentation can be linked to hormonal changes from excess oestrogen production or pregnancy. In many cases, rave reviews from these hormone-balancing supps start with the glowing changes in skin and fewer period pains.The Hero IngredientsHere, the popular ingredients filling up hormone-balancing supps bottles: Ashwagandha

      The adaptogenic herb helps with balancing hormones. In studies of perimenopausal women, supplementing with the herb for eight weeks improved menopausal symptoms. Overall, more studies are needed to understand its role, but anecdotal evidence from women is promising.

      B vitamins

      Vitamin B1 has been shown to help ease painful periods and reduce PMS symptoms; B6 does the same, but is best used in conjunction with other B vitamins.

      Chasteberry

      Chasteberry helps normalise the menstrual cycle by increasing progesterone production and reducing prolactin, which is linked to menstrual disorders. It’s been used to help with PMS, irregular periods and more.Zinc

      Not just a hero for combating a cold, zinc is a PCOS fighter, helping to decrease insulin resistance and reducing excess hair growth. In one study, women took 50mg a day to combat excessive hair growth associated with PCOS.

      Probiotics

      Good gut health not only helps keep your bowels regular but also flushes out excess hormones, which in turn regulates your cycle. Also, a healthy gut biome helps the body absorb nutrients, creating proper conditions for the creation of hormones.

      Are Hormone-Balancing Supplements Safe?The golden rule is to always check with your doctor before taking any supplement. That said, many are not necessarily dangerous. “Most supplements don’t actually do any harm,” says Dr Maoto. “When it comes to their safety profile, most of them are fine. Most of these supplements, our bodies actually have. We’re not putting into our body something that the body doesn’t actually know.”“These supplements offer a non-invasive, natural alternative or complement to conventional treatments like hormone therapy,” says Bhom. “The implications are promising, as more women seek out personalised, accessible ways to manage hormonal disorders without relying solely on pharmaceuticals,” says Bhom.Dr Maoto adds a very important asterisk: with a good diet, you may not need supplements at all. “If you’re eating well enough, it means you have enough vitamin D, you have enough iron, you have enough inositol, you have enough coenzymes,” he says. To that end, incorporate more foods with the key vitamins and minerals you need.The Goods  A few hormone-balancing supps for period pain, overall regulation and menopause support.Bluum Menopause Support

      Bluum Menopause Support

      This natural supplement is made to support the transition from perimenopause to menopause. It helps to alleviate hot flashes, night sweats, mood swings and more.

      Vitamin Me PMS Support + Hormone Balance

      Vitamin Me PMS Support + Hormone Balance

      Containing essential vitamins and minerals known to target PMS and hormonal challenges, this PMS Support + Hormone Balance helps to alleviate PMS symptoms and hormone imbalances.

      Solal Hormone Balance Natural HRT

      Solal Hormone Balance Natural HRT

      From relieving period pain to preventing osteoporosis in menopause, this supplement, with chasteberry, black cohosh and vitamin D, is a natural version of HRT.

      Kiko Vitals Hormone Balance

      Kiko Vitals Hormone Balance

      A mix of plant sources like Dong Quai, maca and ashwagandha, this supplement aims to combat an out-of-sync cycle and promote regular periods and clear skin.

      Jooce Hormone Balance Powder

      Jooce Hormone Balance Powder

      According to Jooce, this blend of myo-inositol, magnesium, folic acid and more works to support ovarian function, prevent hormonal acne and unwanted hair growth.

      Zoie Health PCOS Pro

      Zoie Health PCOS Pro

      Made for support, this blend helps with improving metabolic health and hormonal balance. Plus, you can buy a three or six-month bundle or subscribe for a monthly supply. Lush.

      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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      Missed A Dose? It Could Be Costing More Than You Think

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      We’ve all done it – skipped a dose or abandoned a treatment plan because of work, exercise, or a big event. But this seemingly harmless habit is fuelling a global health crisis. World Adherence Day, debuting on 27 March 2025, is here to change that, urging healthcare professionals and patients to stick to treatment plans – a critical yet often overlooked factor in global health.This year’s campaign, #DontMissAMoment, zeroes in on the devastating effects of non-adherence, from worsening health outcomes to avoidable hospitalisations and soaring healthcare costs. Backed by the World Heart Federation (WHF), this global movement aims to drive awareness and action across the medical community.The MissionEducate patients, caregivers and healthcare professionals about adherence.

      Encourage open conversations between doctors and patients about treatment plans.

      Engage communities through workshops, social media campaigns and public outreach events.

      Advocate for policies that improve access to medications and adherence support systems.Why Adherence MattersNon-communicable diseases (NCDs) account for approximately 75% of deaths globally, equating to at least 43 million annually. In South Africa, the prevalence of NCDs has been rising significantly. Between 1997 and 2018, deaths due to major NCDs – including cardiovascular diseases, cancer, diabetes and chronic lower respiratory diseases – increased by 58.7%. Hypertension is notably prevalent, affecting approximately 4.74 million South Africans as of 2019. In addition, 17,8% of the population is living with HIV/Aids.Adherence – sticking to prescribed medications, lifestyle changes and regular medical visits – is critical for managing chronic conditions like hypertension, diabetes and cardiovascular diseases. Poor adherence increases mortality rates and healthcare expenses. Yet just 50% of patients in high-income countries adhere to chronic condition treatments, with even lower rates in developing nations.“This results in preventable complications, hospitalisations and a reduced quality of life for millions worldwide,” says Virosha Deonarain, Head of Medical Affairs at pharmaceutical company, Servier Southern and Eastern Africa. “Improving adherence could significantly lower long-term mortality risk.”READ MORE: Things You (Probably) Didn’t Know About Antidepressants – And DepressionThe Role Of Healthcare ProvidersEven with life-saving treatments available, many patients face barriers like treatment fatigue, financial constraints and fear of side effects. When healthcare providers actively engage and ask the right questions, they can significantly boost adherence rates.Beyond patient education, healthcare professionals must advocate for policies that improve access to essential medications and foster better health. READ MORE: “We Need To Have More Open Conversations About Miscarriages, Abortions And Pregnancy”Empowering Patients To Take Care Of Their HealthTaking charge of your health starts with asking the right questions:What is this medication for, and how does it benefit me?

      What dietary or lifestyle changes should I make?

      How do these changes support my treatment plan?

      How often should I follow up with my doctor?

      What should I do if I miss a dose?“If we all work together, we can ensure adherence is a shared responsibility, not a burden,” says Dr Martin Mpe, President of the SA Heart Association. “By taking action today, healthcare professionals and patients can ensure that no one misses a moment due to preventable health issues.”Show your support for World Adherence Day 2025 by committing to better treatment adherence. #DontMissAMomentInformation and references courtesy of Servier. More

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      Yes, Poor Oral Health Is Strongly Linked To Serious Disease 

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      Along with handing out toothbrushes at school, it would’ve helped to know that poor oral health is linked to disease – and serious ones too. For a long time, the connection between oral health to overall health has been known but not much discussed. Now, it’s gaining attention. According to the World Health Organisation (WHO), oral diseases affect nearly 3.7 billion people. Untreated tooth decay is the most common health condition, according to 2021 data. And, more studies reveal that the mouth’s bacteria, much like that in your gut, plays a role in overall oral health. Dr Ockert Bekker, a dental surgeon at Bekker Dental and Aesthetics, highlights that neglecting oral hygiene can lead to serious health issues, including diabetes, heart disease, respiratory infections, and an association with mental health challenges. Here’s what to know – and how to protect yourself.The mouth microbiomeThe mouth hosts a diverse microbiome, comprising over 700 taxa (or groups) of bacteria. These microorganisms naturally colonise the oral cavity, thriving in its warm, moist environment rich in nutrients from food and saliva. This ecosystem includes both beneficial and harmful bacteria. Beneficial bacteria, such as Streptococcus salivarius and Lactobacillus species, play crucial roles in maintaining oral health. They aid in breaking down food, produce antimicrobial substances that inhibit the growth of harmful bacteria, and contribute to a balanced oral environment. Moreover, they assist in digestion and support a healthy gut microbiome. Conversely, harmful bacteria like Streptococcus mutans and Porphyromonas gingivalis are associated with dental problems. S. mutans feed on sugars, producing acids that erode tooth enamel and lead to cavities. P. gingivalis is linked to gum infections and systemic inflammation. These can contribute to diseases like diabetes and heart disease.How oral health is linked to disease“Many people don’t realise that their oral health is a mirror of their overall health,” says Dr. Bekker. “Gum disease, for instance, is not just about bad breath or bleeding gums – it can be linked to diabetes complications. It is important to note that gum disease doesn’t cause diabetes on its own, but it can aggravate it. And, uncontrolled diabetes can fuel periodontal problems,” he adds.Research indicates that gum disease can double or even triple the risk of cardiovascular conditions, while individuals with diabetes and poor oral health often struggle with blood sugar control. In South Africa, where nearly 4.5 million people live with diabetes, improving oral hygiene could significantly impact overall health. Respiratory illnesses, a leading cause of hospitalisations in the country, can also worsen when harmful bacteria from infected gums enter the lungs. The psychological effects of poor oral health are equally concerning: individuals suffering from tooth loss and decay are at a 33% higher risk of developing mental health disorders.The microbiome-disease linkThe connection between oral health and gut health is another area of growing concern. The mouth and gut play essential roles in digestion, immunity, and overall wellness. Poor oral hygiene can disrupt the gut microbiome, leading to systemic inflammation, digestive disorders, and chronic diseases. Harmful bacteria from the mouth, particularly in cases of gum disease, can travel through the bloodstream and settle in the gut. This could trigger inflammation linked to conditions such as Crohn’s disease, irritable bowel syndrome (IBS), and leaky gut syndrome.The current consensus is that there is a link (often called the oral-gut microbial axis). There is ongoing research exploring how significant this link is for human disease. This field is relatively new and ever-expanding our understanding of it. “The bacteria in your mouth don’t just stay there,” explains Dr. Bekker. “If you have gum disease, those harmful bacteria can enter your digestive system, causing an imbalance in the gut microbiome. This can contribute to a range of problems, from bloating and poor digestion to serious inflammatory diseases.”The digestive process starts in the mouth, and issues such as tooth decay, gum disease, or missing teeth can hinder proper chewing, affecting digestion and nutrient absorption. Poor chewing habits have been linked to acid reflux, bloating, and slow gut motility. Some harmful oral bacteria, such as Fusobacterium nucleatum, have even been associated with colon cancer and inflammatory gut disorders.READ MORE: Manual vs Electric Toothbrushes: Which Is Better?The conditions associated with poor oral hygiene“It is important to note all these conditions work bidirectionally and may not be the causative agent but part of a larger process in the human body,” explains Dr Bekker. Translation: if you neglect your oral hygiene, you can be at risk of these disease processes. And if you have these disease processes, then your oral health can suffer.Heart DiseasePoor oral hygiene, particularly gum disease (periodontitis), has been linked to an increased risk of heart disease. The inflammation caused by gum disease can contribute to the buildup of plaque in the arteries, raising the risk of heart attack and stroke.DiabetesGum disease can make it harder to control blood sugar levels, increasing the risk of developing or worsening diabetes. Likewise, individuals with diabetes are more prone to infections like gum disease, creating a cycle that can be difficult to break.Respiratory InfectionsPoor dental hygiene can lead to bad bacteria in the mouth. These could be inhaled into the lungs, potentially causing pneumonia or other respiratory infections. This is particularly a concern for those with compromised immune systems or underlying lung conditions.OsteoporosisOsteoporosis, a condition where bones become weak and brittle, can affect the jawbone, leading to tooth loss. Poor dental hygiene can exacerbate the effects of osteoporosis on oral health. This could lead to more severe bone loss in the jaw.Alzheimer’s DiseaseResearch has suggested that gum disease and the bacteria involved in periodontal disease may play a role in the development or progression of Alzheimer’s disease. The bacteria from the mouth may enter the bloodstream and potentially affect the brain.CancerPoor oral hygiene is associated with an increased risk of certain cancers, including oral, throat, and pancreatic cancer. Chronic inflammation in the gums and the presence of harmful bacteria may contribute to these conditions.Gastrointestinal DisordersOral infections or untreated dental problems can lead to bacteria being swallowed. This could potentially cause stomach infections or other gastrointestinal issues. The bacteria can also reach the intestines and affect gut health.READ MORE: 7 Signs You’re At Risk For Gum Disease – And What To DoHow fast does oral health affect overall health?“The gut-mouth connection can take time to manifest in disease. The timeframe can vary depending on individual health, lifestyle, and oral hygiene and the extent of it,” says Dr Bekker. Generally, it can take months or even years for poor oral hygiene to affect the gut and lead to issues like digestive problems, inflammation, or infections. BUT! “The reverse is also true,” warns Dr Bekker. “Once affected, it can take a long time to resolve these issues and restore gut health, which in turn contributes to overall health and well-being.” For example, untreated gum disease can introduce harmful bacteria into the bloodstream. This can eventually impact the gut and lead to conditions like gastroesophageal reflux disease (GERD) or inflammatory bowel disease (IBD). However, the exact time it takes for these issues to develop can differ from person to person. The key to preventing this connection from causing health issues is maintaining good oral hygiene, such as brushing and flossing regularly, eating a balanced diet, and visiting your dentist regularly for check-ups. More

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      8 Things That Could Be Stealing Your Joy Right Now

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      You may not recognise it, but there are several biological imbalances and environmental factors that could create bad mood triggers, affecting your mood as an offshoot of something else that’s not quite right. Days like International Day of Happiness, celebrated annually on 20 March, serve to remind us that happiness is everyone’s birthright, something we should all be constantly striving towards. Read on and check if any of these ring alarm bells. Then start working slowly towards pouring into your happiness cup again.READ MORE: 10 Ways To Motivate Yourself To Hit the Gym After WorkBad mood trigger 1: Food IntoleranceFood intolerances are responsible for a wide range of physical conditions including nausea and abdominal pain, but they can also affect your mood, causing irritability, mood swings, lack of focus, aggression, nervousness or hyperactivity. If you suffer from regular mood swings, try keeping a food diary – noting what you eat as well as any changes in mood – to see if you can identify a link.Bad mood trigger 2: Your Home DecorIf you want to give your mood a boost, try changing your home decor as your surroundings can heavily influence your mood. While red can make some people feel irritable or hostile, yellow communicates happiness and blue aids relaxation, so try accessorising your home with colours that enhance your mood. Research has also suggested that hanging up soothing pictures – such as beautiful landscape paintings – can positively affect a person’s mood and reduce stress and anxiety.While many of us dream of getting a promotion in work, the reality may not be as rosy as you think. A study by researchers at the University of Warwick has found that rather than improving quality of life for workers, following job promotion employees suffered from increased mental strain and there was on average a 10 percent decrease in people’s mental health.Trigger 4: Your Bedside LampIf you regularly fall asleep reading or watching TV, this can have repercussions on your mood the next day. Research has shown that nighttime light can suppress the production of melatonin; a mood-regulating hormone which is only produced during darkness. So, try investing in some heavy curtains and make sure you turn off all lights at night to give yourself a happiness boost.READ MORE: 5 Beginner Yoga Poses To Help You Sleep BetterTrigger 5: Nutrient DeficienciesWhile depression can be caused by a number of things, symptoms can be worsened or improved by your diet. Deficiencies in vitamin D, the B vitamins (particularly B6, B12 and folate) and omega-3 fatty acids can all lead to feelings of depression and anxiety. Try introducing more foods rich in these nutrients into your diet to see if symptoms improve.Trigger 6: Your FriendsYou might think that spending time with your friends is a great mood booster; however, that could all depend on their mood. Research has found that emotions – both positive and negative – are contagious and easily passed from person to person, often without you being aware of it. Furthermore, you don’t even need to see your friends to catch their mood, as a study suggests that the emotions of Facebook users directly affect the emotions of their friends for up to three days.Trigger 7: Late NightsMany of us are aware that lack of sleep can contribute to a low mood; however, research suggests that when you go to sleep could be almost as important as how much sleep you get. According to a study published in Psychiatry and Clinical Neurosciences, night owls are almost three times as likely as early birds to experience severe symptoms of depression, so try getting some early nights to boost your mood.Trigger 8: The PillA study by researchers from Monash University has found that women who take birth control pills are twice as likely to be depressed as those who don’t. For some, certain birth control pills can also lead to mood swings, increased anger and loss of libido. If you think that your mood has changed for the worse since you began taking the pill, visit your GP to discuss the alternatives.READ MORE: 4 Science-Backed Ways To Love Yourself – And Why You ShouldThings That Are Making Team WH Happy Right NowThe team shares the little things that bring them joy amidst the pressures of the rat race!

      Kelleigh Korevaar, Managing Editor

      Nothing is better than the endorphin rush after completing a fitness event or race. I never thought I would buy into the hype but now that I’ve started I’m always looking for a new challenge and it’s bringing me so much joy (and motivation to work out). Next up: HYROX in Cape Town in July!

      Pia Hammond, Creative Director

      Getting away from the insanity that is Cape Town City Bowl and running into the bush with my tent, dog and husband in tow. That is what rejuvenates me and resets all the stress.

      Kemong Mopedi, Deputy Editor

      My literary love Chimamanda Ngozi Adichie released her fourth novel, titled Dream Count, in early March. I’m literally in reading heaven – do not disturb!

      Michelle October, Features Editor

      My dog Moomoo brings me joy every day. Whether she’s making a new human fall in love with her or making a bee-line for seaweed on the beach, there’s always something to smile about when she’s around. 

      Chamain van Zyl, Digital Editor

      Hands down, nothing beats being outdoors! Whether it’s a solo walk, cycling, running, yoga, chasing my kids, or snapping a thousand pics of wildflowers – fresh air is a must for me. A creature of habit? Absolutely. But science agrees – nature nurtures. More

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      How To Pick The Best Bed For Better Sleep, According To Experts

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      We live in a world where the number of personal priorities make for a 25-hour day, every day. And in those hours, sleep is the last priority, always something earned after ticking off every to-do list item. But for women, prioritising quality sleep is not just a luxury – it’s a necessity for maintaining physical health, mental well-being, and hormonal balance. Here’s why sleep matters and how you can pick the best bed for better sleep.We’re in a global sleep crisisNo cap – our sleep is getting so bad, experts are wondering if it’s the next global epidemic. Findings from a 2012 WHO study, which sampled data from over 40 000 adults across eight countries (including South Africa), found alarming statistics. Regardless of the country, 16% of participants reported severe sleep problems – with a markedly higher prevalence among older women. In South Africa, the average adult gets only six to six and a half hours of naptime – well below the recommended seven to nine hours.To make things more nightmarish, our commitment to ruining the planet is keeping us up – literally. According to a 2022 study, rising temps delay sleep, meaning less time in la-la land. That’s most likely because in order to drift off, the human body needs to cool down. Interestingly, the study notes that people in low-income countries, women and people in already hot areas are disproportionately impacted. Other factors affecting dreamtime include work stress and sleep poverty (lower sleep quality because of living conditions like noise pollution or uncomfortable beds).Why sleep is specifically necessary for womenThis might keep you up: because sleep is a fundamental health process for the body, a low-quality slumber results in worse health outcomes, ranging from chronic diseases to cancer. It’s linked to mental health conditions, cardio diseases, type 2 diabetes and obesity. For women, those eight hours are vital to regulating hormones that are important for the menstrual cycle and fertility. Research shows that poor sleep lowers these hormone levels, leading to irregular periods and reduced fertility. Additionally, elevated cortisol levels caused by sleep deprivation can interfere with reproductive hormones, further impacting ovulation and egg quality.For menopausal people, bad sleep can make menopause symptoms worse, exacerbating hot flashes, night sweats and mood swings. Quality rest helps stabilise these hormonal fluctuations and improves emotional resilience during this life stage.On the other hand, a good night’s rest has snowball effects on health. Studies show that well-rested individuals are more likely to have better relationships, improved concentration, and greater emotional stability.READ MORE: If Your Mattress Sucks, You Might Want To Try Pressure Mapping For Better SleepHow to pick the best bedOne way to get better sleep? Pick the best bed – it’s a key factor in influencing quality sleep. According to Dale Harley, Marketing Executive at Restonic SA, taking good care of your bed can prolong the lifespan of your mattress, improve your sleep quality and prevent health issues. A sure sign that it’s time to break up with your bed? It’s been seven to 10 years, the mattress is sagging or you’re getting better sleep on a different bed. Harley shares tips on picking the best bed for your bod:Pick the right mattressAre you sleeping alone? With someone else? Considering their needs will influence your purchase decision. You may want to find a customisable bed, which can be adjusted to fit individual needs.According to your sleep style, you might need a different mattress:Side Sleepers: Plush mattresses provide cushioning for hips and shoulders while maintaining spinal alignment.

      Stomach Sleepers: Firmer mattresses prevent sinking that could strain the neck or back.

      Couples or Light Sleepers: Pocket spring mattresses minimize motion transfer for undisturbed restGo in-storeThe one time online shopping won’t cut it. Go with comfy clothes (and not too sleepy, says Harley – every bed is great when you’re sleepy).READ MORE: Here’s Exactly How To Become A Legit Morning PersonCheck if it fitsA trick from Harley: To check the “fit” of the bed, lie on your back and slide your hand into the hollow at the bottom of it. If it slides in too easily, the bed might be too hard. If you struggle to fit your hand in, the bed may be too soft. You’re looking for just a slight resistance.Ask your doc“If you have any health issues that affect your sleep, it’s worth speaking to your doctor or physiotherapist to get their input before selecting a bed,” says Harley.READ MORE: The Proven Health Benefits Of Getting OutdoorsGet the best sleep with these mattress maintenance tipsHarley recommends the following practices to keep your mattress in tip-top condition:Use a waterproof mattress protector. This creates a physical barrier that helps prevent dust mites and allergens from penetrating the mattress. A quality mattress protector will help to shield your mattress from stains and spills too. “Mattress protectors also make it difficult for bed bugs to access and hide within the mattress,” says Harley. “They can also prevent sweat, body oils, and dead skin cells from seeping into your mattress.”

      Rotate your mattress once a month, promoting even wear and tear and reducing sagging. Some mattresses need flipping vertically as well as horizontally. If you have a no-turn mattress, you should only turn it horizontally (i.e. keep the same surface facing up and just pivot the mattress on the bed base).

      Keep it clean. Regularly vacuum your mattress to remove dust, dirt, and allergens. Spot-clean the mattress with mild detergent and water.

      Air it out. Occasionally remove your bedding and allow your mattress to air.

      Avoid jumping on the bed, which can damage internal components.

      Handle it with care. When moving the mattress, do not lift it by pulling the tape edging. It’s preferable to have two people work together to move the mattress carefully. More

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      How To Fix Constipation

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      Blocked. Delayed. Backed-up. Struggling to go number two. Constipation. Whatever you call it (or not) it’s a very embarrassing topic. Despite that, it’s something more of us suffer with than you might think. It’s an uncomfortable and frustrating experience that many people face at some point in their lives. In fact, studies show that women are more likely to get constipated than men. (Mmmkay 😒 )Understanding constipation is the first step toward finding relief. If you haven’t yet spoken with a medical professional about your poop problems, this guide will break down everything you need to know about understanding and managing constipation.What Is Constipation?ICYDK, constipation occurs when bowel movements become infrequent or difficult to pass, often leading to discomfort and bloating. It can be caused by a variety of factors, including a diet low in fibre, inadequate water intake, lack of physical activity and certain medications. Other causes include changes in routine, such as travel, stress and ignoring the urge to have a bowel movement. In some cases, underlying medical conditions like irritable bowel syndrome (IBS), hypothyroidism, or neurological disorders can also contribute to constipation. What Causes Constipation?Several factors can contribute to constipation, including:Dietary Choices: A diet low in fibre and high in processed foods can lead to hard, dry stools that are difficult to pass. Fibre helps to bulk up stool and promote regular bowel movements.

      Hydration: Inadequate water intake can result in dehydration, making stool harder and more challenging to pass. Proper hydration is essential for softening stool and promoting regularity.

      Physical Inactivity: A sedentary lifestyle can slow down the digestive system. Regular physical activity helps stimulate intestinal function and promotes regular bowel movements.

      Medications: Certain medications, such as painkillers (especially opioids), antacids, and some antidepressants, can cause constipation as a side effect.

      Medical Conditions: Conditions like irritable bowel syndrome (IBS), hypothyroidism, and diabetes can contribute to constipation. Additionally, neurological disorders that affect the colon and rectum can also cause issues.

      Lifestyle Factors: Ignoring the urge to have a bowel movement, stress, and changes in routine (such as travel) can disrupt normal bowel habits and lead to constipation.

      Pregnancy: Hormonal changes and the pressure of the growing uterus on the intestines can slow down the digestive process, leading to constipation.Am I Constipated?In 1997, a diagnostic tool was created to help classify stools into seven categories. The Bristol Stool Form Scale characterises stool based on its consistency; and this can help identify if it is a healthy bowel movement.Experts consider types 1 and 2 to be uncharacteristically hard and indicative of constipation, while types 6 and 7 are unusually loose and may indicate diarrhoea. Healthcare professionals generally consider types 3, 4, and 5 to be the most typical.How To Relieve Constipation Integrating simple lifestyle changes can make a significant difference in managing constipation.HydrateStart by increasing your daily water intake. Hydration is crucial for keeping stools soft and easy to pass.Exercise Regular physical activity is also essential. Aim for at least 30 minutes of moderate exercise most days of the week. Whether it’s brisk walking, yoga, or cycling, movement stimulates digestion.Manage stressThrough relaxation techniques such as meditation or deep breathing exercises. Stress can disrupt bodily functions, including digestion.Avoid junk foodExcessive consumption of processed foods high in sugar and fat; they can contribute to sluggishness in your gut. Focus on whole grains and fresh fruits instead for better digestive health.READ MORE: 10 Dietician-Approved Lifestyle Changes That’ll Curb Those Uncomfortable IBS SymptomsThe Best Products That Help You PoopCOOL STOOL

      100% raw, high-fibre, and super seed mix is a nutritionally diverse daily supplement that enhances natural bowel movements.

      ARTICHOKES

      Packed with fibre and antioxidants, these nutrient-dense veggies help keep your digestive system happy.

      BANANAS

      Packed with soluble fibre (3.1g), a medium-sized one can help regulate digestion and keep you regular.

      BERRIES

      Say goodbye to discomfort and hello to relief! Here, your weapon against constipation, they’re packed with fibre.

      PROBIOTICS AND PREBIOTICS

       Probiotics introduce good bacteria that keep your digestive system in harmony, while prebiotics nourish those good guys.

      OATS

      Packed with soluble fibre, they not only promote regularity but also keep you feeling full and energised. 

      READ MORE: 8 Natural Foods That Actually Work To Relieve Constipation More

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      Why It’s Important To Talk About Your Periods + How To Do It

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      For many – if not most – people with ovaries, the first period is unexpected, painful and secretive. Without anything being said, we are silently taught to not talk about periods, despite it being a natural part of the menstrual cycle. But sweeping the issue under the rug can have negative impacts. “As sociological studies demonstrate, menstrual stigma is rooted in ideologies that construct menstruating women as leaking, unhygienic and irrational. Such discourses are indicative of a societal imperative to ensure that menstrual blood remains concealed,” explains one study in Social Semiotics. No longer, we say! So, read on – and take this as your cue to talk about your periods more.Talking about your periods is effectiveOne brand pushing to take periods out of its shame era is Kotex, which partnered with experts, thought leaders, South Africa’s Department of Basic Education, and some of the country’s most popular influencers to spread a message of hope and empowerment around the menstrual cycle. This formed part of their contribution to 2024 Women’s Month. As part of their campaign, they visited schools to educate young people about periods, dispelling myths, addressing period stigmas and sharing practical tips.It’s deeply necessary in a country where 43% of people with periods admitted to experiencing stigmatization and shame attached to menstruation, which is more prevalent among those aged 18 and younger, according to Kotex’s latest survey. In an effort to break the stigma and bring menstrual issues to the fore, more and more influencers are jumping on board to share their insights. On TikTok, the tag #periods has over 100 000 posts, with hundreds of relating tags, from #periodstories to #periodhacks. It’s encouraging to see the conversation, especially with the knowledge that over half of Gen Z use TikTok and Instagram to search for answers to a question – instead of consulting Google.“Efforts like these [to talk about periods] are crucial to the ongoing encouragement and support of young girls and women to be the best versions of themselves, no matter what time of the month it is,” asserts medical professional and health advocate Dr Nosipho Danielle Mhlanga.READ MORE: Got Two Periods In One Month? These Are All Of The Possible Reasons WhySpeaking more ushers in changeAnother way it’s effective is that it can create real change. For example, in 2018, armed with the knowledge that many people with periods in South Africa struggle to afford sanitary products, Kotex and its industry peers took to lobbying government to remove the VAT charge for sanitary pads. It worked: sanitary pads have since been declared zero-rated or VAT-exempt.Similarly, we need talks like this to grow even further so that more research is put into menstruation that can help those who have a cycle. Case in point: only this year did a study confirm that period products’ absorbency claims are misleading since the products are tested with salt water – not actual blood.The implications of the study results are far more wide-reaching than buying the incorrect tampons: per researchers, it means that doctors may be underdiagnosing heavy menstrual bleeding, a factor that signals larger health conditions.Simply put, the more we discuss our experiences – good or bad – the more we are able to ask for change. Here, experts dish how to broach the subject when it feels awkward.Expert tips to help talk about periodsAs a mother, normalise the conversationHaving your first period can be a daunting, confusing experience. By reassuring your child, they can start to feel comfortable with their evolving body. “Emphasize that menstruation is something that happens to all women and is a sign of a healthy body,” says Dr Esther Rockson, an OB/GYN based in Midrand. “You could say, ‘Periods are a normal part of being a woman. It’s just your body working as it should.’”And, says Naznin Bhom, pharmacist academic intern at Zoie Health, steer clear of euphemisms or negative connotations. Avoid phrases that carry an implication of shame, such as ‘a dirty secret’ or ‘that time of the month’,” she says. “Instead, frame menstruation as a sign of maturity and an important aspect of health. By encouraging open dialogue and providing reassurance, you can help girls feel empowered rather than embarrassed. After all, periods are a natural part of life, and there is absolutely nothing to be ashamed of.”Lastly, encourage questions, says Dr Rockson. “Let her know that she can ask you anything and that there’s no such thing as a silly question. This openness helps remove any sense of embarrassment,” she adds.READ MORE: These Unusual PMS Symptom Treatments Actually Work – Minus PainkillersHow to talk about periods at workPainful periods or the extreme fatigue that it can often come with make work difficult to complete, much less explain to a superior. Dr Rockson recommends preparing in advance, choosing the right time and setting (like a one-on-one meeting) and keeping things solution-focused. Bhom recommends this line: “‘I sometimes experience painful periods that can affect my focus. I’d appreciate any flexibility during that time.’ This opens up a dialogue and demonstrates your professionalism while prioritising your health,” she adds.  Per Dr Rockson, avoid over-explaining yourself or apologising. “You deserve to take care of your health and being honest about it shouldn’t require excessive apologies,” she says.How to broach the subject with your docTo make things crystal-clear to your doctor that you need help (beyond an offer of contraception), come with a few things in your arsenal. Dr Rockson suggests keeping a “detailed record of your periods, symptoms, and their severity. Note things like the frequency of your periods, pain levels (e.g., cramps, headaches, etc.), flow (light, heavy), and how it affects your daily life (e.g., missing work, inability to exercise). Having this data can make your concerns more concrete,” she says.Next, she recommends asking targeting questions, like “Is it normal to experience this much pain?” or “Could this be a sign of something like endometriosis?”.“Use clear, straightforward language,” says Bhom. “Like, ‘I’ve been experiencing severe cramps and irregular cycles.’ If you feel dismissed or gaslit, don’t hesitate to seek a second opinion. You deserve compassionate and thorough care, and advocating for yourself is key!”Be louder about period stigma everywhere else“To cultivate a culture that doesn’t normalise severe period pain, begin by sharing your experiences honestly and encouraging others to do the same,” says Bhom. “Foster conversations about menstrual health without stigma, promoting the idea that seeking help for period problems is not only acceptable but essential.”For Dr Rockson, part of changing the narrative involves challenging myths and stigmas. “If you hear people downplaying period pain or dismissing the need to see a doctor, gently correct them,” she says. Similarly, if someone brings up their struggle with periods, acknowledge their struggle. Lastly, Dr Rockson says it’s important to support period-friendly work and school policies.  “In workplace or educational settings, support policies that make it easier for people to manage their periods without shame or hardship. This could include things like providing paid sick leave for menstrual pain or ensuring easy access to menstrual products,” she says.READ MORE: 4 Most Common Questions Women Ask About Their Sexual Health More

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      Here’s Exactly How To Become A Legit Morning Person

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      For some of us, sticking to a 10.30 pm bedtime is impossible. And jumping out of bed at the first sound of the alarm? LOL.Sound familiar? Welcome to the Night Owl Club. “It used to be believed that it was just your lifestyle [that determined whether you were a lark or a night owl],” says professor David Earnest. “What was discovered 15 to 20 years ago was there is a biological basis for people who are early birds and people who are night owls.”Our internal circadian clocks are to blame. In fact, researchers have found a genetic difference between those who wake up early and those who don’t, explains Earnest. “Presumably, the situation with night owls is the same,” he says.The good news is, most of us grow out of it around the time we swap late-night college parties for the morning meetings that come with adulthood. “The majority of us fall someplace in the okay range, where we’re not either of the extreme prototypes,” says Rebecca Spencer, associate professor of neuroscience at University of Massachusetts Amherst.But let’s say you don’t grow out of it, and you seriously struggle to make it to work on time – let alone to a 6am indoor cycling class. You’re not alone if you feel like you’re being pulled in two different directions. “Our internal body clocks are trying to tell us one thing, but then we have these societal factors that don’t allow us to do what our bodies are naturally telling us to do,” says Earnest.If there’s no chance your boss will ease up on your start time, there’s only one thing left to do: try to become more like a morning person. “Can you really shift from being an owl to a lark?” says Spencer. “Not at all. But if you’re not an extreme owl and want to be a little more lark-like, I think that’s where you have some flexibility.”Start by trying to shift your internal clock by an hour or so, suggests Spencer. Here’s how…Lower Your Body Temperature at Night“To fall asleep and get into deep sleep, you have to reach your daytime low body temperature,” says Spencer. To get there, move your workout to earlier in the day so it doesn’t interfere with bedtime, limit hot showers at night and drop the temp in your house by a few degrees, she says. The cosy duvet on your bed will be calling your name in no time.Limit Your Night-Time Exposure To LightYour internal clock is controlled by light. “Whether it’s TVs or screens, all of those devices that shine light at our eyes are ‘awake-promoting’ and not ‘sleep-promoting,’” says Spencer. Help your clock start to shift naturally by cutting your exposure an hour before bedtime. Not ready to kick your series-in-bed habit? Turning your iPad light to low could help you catch Zzz’s more quickly after the credits roll.Resist StimuliYou don’t need to shut yourself off from the outside world, but it’s a good habit to stay calm as it gets late. That means avoiding stressful work emails if they can wait until the morning, horror movies and intense novels that keep your mind spinning. “All of those things just cause mental stimulation that you need to have turned off well enough before bedtime,” says Spencer. Sorry, Dream Count. You’re strictly a commute-only read.READ MORE: Here’s How To Actually Do A Digital Detox, According To ExpertsReach For Melatonin As A Last ResortIn the beginning of your efforts to become a morning person, a dose of melatonin can help. “Taking it a little before you want to start falling asleep helps give you a little extra boost to feel sleepy,” says Spencer. Once you’re stable, lay off, though. Eventually, you want to rely on your body’s natural melatonin production rather than the pill form.READ MORE: The Greatest Sleepytime Products That’ll Take You To La-La Land, STATWake Up To Morning LightGetting to sleep is only half the battle. “Helping yourself wake up is just as important as helping yourself fall asleep,” says Spencer. Immediately open your curtains or head outside to catch some early rays. As a bonus, early to rise likely means early to bed that night. “If you’re able to alert yourself and wake up at an earlier hour, you’re going to be more prepared to go to bed at an earlier time,” says Spencer. And that means you’ll be even closer to tricking your internal clock into its new pattern.Stick With ItWaking up early today doesn’t mean you’ll magically be a cheerful morning person tomorrow. It takes time – possibly up to a month – to switch your natural habits, says Spencer. Yes, you can groan now.Looking for more info on sleep? Here’s how creatine can boost your brain after a bad night’s sleep, plus seven hacks to fall asleep faster. More