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      7 Signs You’re At Risk For Gum Disease – And What To Do

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      Fact: gum disease is super common. In fact, per the South African government, around 90% of us experience it at some point. The only other thing more common? A cold. But it’s also risky. That’s because gum disease is mostly not noticeable – and research has linked the problem to a range of serious health issues. Alzheimer’s, heart disease, infertility and even cancer. Here’s how to dodge the danger. What are the symptoms of gum disease? According to Dirna Grobbelaar, oral hygiene advisor for Ivohealth and a member of the Oral Hygienists Association of South Africa (OHASA), most people don’t realise they have gum disease. Visible signs include redness, swelling or bleeding gums. “Bleeding gums are never normal,” she says. “You may attribute bleeding gums to using the wrong brush or floss; in most cases, bleeding gums indicate gingivitis, the early form of gum disease.”Fortunately, gingivitis can be treated and is reversible. If untreated, it can develop into a more serious form of gum disease – periodontitis – which can lead to bone and tooth loss. “Gum disease is best prevented and the earlier you intervene the better,” says Grobbelaar.Can you be at risk of gum disease? Bummer: yes you can. Genetics play a role, as does dry mouth and diabetes. But your habits can also contribute to a higher risk of yucky bacterial growth and unhealthy gums. Here, some signs you’re putting your oral health at risk – besides smoking or vaping. You brush too hard Maybe not a precursor for gum disease per se, but “aggressive brushing can cause gum recession,” says Grobbelaar. Your fix: use a soft-bristled brush or one that snaps back when you apply too much pressure. Or, think of it this way: your teeth are not your enemy. You skip flossing We’ve all been guilty of it – but making it a habit puts you at risk. Plaque and food debris love to hide between teeth where brushing cannot reach. If you don’t floss, it builds up and irritates the gums, potentially causing gingivitis.You should be brushing twice a day for at least two minutes – 15 seconds per quadrant. Then, a daily floss is in order. If you can’t stand the strand kind, get a water flosser or interdental brush pick – see those below. READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs InYou’re brushing like a see-sawGood brush technique gets to the far back of the mouth and uses small, circular motions. “Incorrect brushing can damage the gums or leave plaque behind,” explains Grobbelaar. You ignore bleeding gums Per experts, bleeding gums are never normal – and is usually a sign of gum disease, Grobbelaar says. “If you see red when you brush or floss, follow a meticulous oral hygiene routine for a week,” says Grobbelaar (details below). “If it continues, consult a dental professional.” More scary stuff: “If untreated, bleeding gums can lead to more serious problems including periodontitis, tooth loss, cardiovascular disease and pregnancy complications,” says Grobbelaar. “It is also more expensive to treat gum disease at an advanced stage.”You use alcohol-based mouthwashes Weird but true! “Alcohol dries out the mouth, which can lead to gum problems,” says Grobbelaar. “Opt for alcohol-free options.” You skip the dentist Set up an auto-alert every six months for the dentist – and actually stick to it. “Regular dental check-ups allow your dentist to spot issues before you can,” says Grobbelaar. What’s more, even with your good routine, pesky plague and troublesome bacteria still need to be professionally cleaned. Excitingly, it no longer has to be painful. EMS Guided Biofilm Therapy® is a new treatment to clean the mouth – and it’s gentler, more comfortable and more effective. Find a practitioner for it here. You’re not replacing your brush heads Another thing to schedule, maybe: an old brush can’t clean well, which can lead to… you guessed – gum disease. And, the longer you have it, the more mould it can grow, which can make you sick. It also collects more bacteria over time, which could lead to a dental infection. Replace the brush every three months – or sooner, if it starts looking worn out or dirty. You have hormones Ah, another wonderful side-effect of being a woman. “Pregnancy, menopause, and menstruation can make gums more sensitive and prone to disease,” says Grobbelaar. While that’s certainly not something you can blame yourself for, take the time to pay special attention to your teeth during this time. READ MORE: Manual vs Electric Toothbrushes: Which Is Better?How to treat gum disease at homeIf you have the early signs of gum disease, follow these steps every day for a week. If things don’t resolve, see a dentist. Brush twice a dayAnd brush for two minutes every time. Use a soft-bristled brush, and make it a small head that can get to tricky spaces more easily. Ordo Sonic+ Toothbrush

      Not only us it pretty, it also has four brush modes, 40 000 sonic pulses per minute and does the job well.

      Oral B IO Series 3 Electric Toothbrush

      This brush even monitors your brushing, featuring a pressure sensor, interactive display and gum protection.

      Balene Toothbrush

      Made for anyone with mobility issues, this brush has a dual-sided head that brushes inside and out and rotates 180°.

      READ MORE: 11 Ways To Get More Energy When You’re Feeling TiredGet flossing These get in between your teeth to remove stuck bacteria. Pomafloss Portable Water Flosser

      This nifty water flosser is perfect for sensitive teeth and makes flossing way easier.

      GUM Soft-Picks PRO

      These picks are part brush, part toothpick and all plague-busting, making cleaner teeth.

      White Glo Tight Fit Toothpicks

      These handy picks easily slide between each tooth to scrape off debris and is mint-infused.

      Use the right mouthwash These alcohol-free formulas won’t dry out your mouth and are friendly to sensitive gums. GUM Paroex Intensive Action

      This alcohol-free rinse helps restore gum health, especially before or after oral surgery.

      Faithful To Nature Mouthwash

      Made with natural materials, this minty, cooling wash banishes bacteria and plaque build-up.

      Listerine Total Care Mild Mouthwash

      Also alcohol-free, this milder wash maintains healthy, strong teeth and gums.

      Test your gum health Ivohealth has a nifty quiz that gauges your gum sitch from just a few questions. Take the #HealthyGUMCheck to quickly assess your gum health, discover early indicators of disease and receive expert advice from a trusted oral health professional. Try it out here. Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      These Unusual PMS Symptom Treatments Actually Work – Minus Painkillers

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      If you’re like most people with ovaries on earth, you have a hate-hate relationship with PMS. Seriously, what’s to like about premenstrual syndrome, with its ugly calling cards: mood swings, bloating, uncontrollable food cravings and irrational crying fits? The worst part? We’ve mostly been taught that PMS symptom treatments start with hot water bottles and chocolate and end with a heavy dose of painkillers. No longer! We’ve scoured the science, and as it turns out, we can do so many things to make those PMS symptoms so much less painful. What are PMS symptoms? All told, the condition describes a collection of more than 150 symptoms that can strike the week before your period due to an imbalance of oestrogen and progesterone levels. Factors such as stress, insufficient sleep and unhealthy eating compound the hormonal plunge, says hormone researcher Lorraine Pintus, author of Jump Off The Hormone Swing. The most common PMS symptoms include:Mood swings

      Feelings of depression or irritation and anxiety

      Tiredness or trouble sleeping or feeling extra fatigued

      Bloating or cramping – or both

      Tender breasts

      Headaches or migraines

      Acne

      Changes in appetiteThe good news? PMS symptom treatments exist that don’t involve a raid of the medicine cabinet. No matter your symptoms, you may be able to find a fix with these alternative therapies.READ MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To ExpertsPMS symptom treatmentsThe right vitamins BEST FOR: mood swings, sore breasts, cramps, headaches, acneIntroducing the new premenstrual superstars: vitamin E and essential fatty acids, according to a study in Reproductive Health. Women who swallowed the two every day for six months saw major PMS improvements, possibly because both nutrients interact with prostaglandin receptors (prostaglandins are the hormones believed to cause fierce cramps). What to look for: A daily multivitamin should supply you with the 15mg of vitamin E you need and you can pop a daily fish oil capsule to get your fatty acids. Vitamin B6, magnesium and calcium – the mineral you get from a diet full of leafy greens, almonds and yoghurt – may help prevent several PMS symptoms, according to Dr Erika Coertzen, a Limpopo-based integrative medical doctor and homoeopath. Aim for about 1 300mg of calcium a day.READ MORE: Your Most Urgent ‘Down There’ Questions Answered By ExpertsAcupunctureBEST FOR: cramps, anxiety, insomnia, headaches, nauseaFinally, a prick you can love. Research shows acupuncture is a brilliant PMS symptom treatment. One study found that acupuncture quelled symptoms in 78 percent of women.Though Western doctors still don’t quite understand how it works, they believe acupuncture may increase circulation and elevate endorphins, which enhance mood and alleviate pain. A 2018 study remarks that it works on a variety of inflammatory markers, which may ease pain. Most women experience PMS relief within 24 hours after a session, so depending on your reaction, you could get treated once a month in the week before your period.Progesterone CreamBEST FOR: mood swings, cramps, anxiety, insomniaBecause researchers believe most premenstrual troubles stem from out-of-balance oestrogen and progesterone levels, many treatments aim to restore that equilibrium (one reason birth control pills are often prescribed for PMS).Using a natural progesterone cream – applied daily to your inner thighs or lower abdomen before your period – can have a similar effect, says integrative and functional medical practitioner Dr Frank Lipman. Although a few forms – such as Solal – are available OTC at pharmacies, you should consult your doctor before using them. WH advisor Dr Tamlyn McKeag recommends a combination of evening primrose oil, vitamins and minerals, or the herbal pill Agnucaston instead.HerbsBEST FOR: mood swings, sore breasts, cramps, bloatingScience suggests the leafy stuff might lighten your PMS load. The chaste tree berry has been the go-to plant for easing women’s gynaecological complaints for more than 2000 years. It may help stimulate and regulate different hormones. Added to that, it can increase natural progesterone in the second half of your cycle, says Coertzen. This may seriously improve your bloating, irritability and achy-boob symptoms. Evening primrose oil, high in the essential fatty acid GLA, is also often used to soothe breast tenderness.Dong quai, liquorice and wild yam may help alleviate migraines, cramps and bloating. And, valerian root and St John’s wort may calm your moods. (Be sure to check with your GP before beginning any regimen.) These hormone-balancing supps, when taken regularly, could work to ease your PMS symptoms, since they contain these herbs:KIKO Vitals Hormone Balance

      This supp, with chaste berry, magnesium and ashwagandha, is used for irregular periods, PMS and even PCOS.

      Zoie Health Cycle Calm

      Carefully constructed by experts, this supplement eases your flow with chase berry, L-Theanine and artemisia herb to regulate periods.

      Vitamin Me PMS Support

      Formulated specifically for PMS, this blend, with St John’s Wort and other herbal extracts, works to alleviate PMS and regulate hormonal function.

      Sweating and stretchingBEST FOR: mood swings, cramps, anxiety, headaches, back painDon’t snigger. Mild forms of exercise can be a potent PMS symptom treatment, says Tegan Burger, owner of Joburg-based Ubuntu Yoga. Working out releases painkilling endorphins and triggers dopamine (the pleasure hormone) and serotonin (a depression and anxiety fighter).Yoga’s breathing exercises also help eliminate moodiness, says Burger, who recommends regular practice (starting twice a week) for long-term benefits. When PMS strikes, try poses like triangle and reclining goddess to open the hips. Do twisting postures like half spinal twist to ease lower back pain. Gland-stimulating poses such as cobra, bow, boat and bridge will also help. Avoid inversions during the heaviest part of your period.READ MORE: Soothe Your PMS Symptoms With This 15-Minute Yoga WorkoutNatural diureticsBEST FOR: bloatingFluid retention, a particularly unsightly PMS signature symptom (“Um, these pants fitted last week!”), builds up as a result of fluctuating hormones. It can make you feel like overstuffed wors. Eastern doctors have believed for centuries that nutrients such as potassium, calcium, magnesium and vitamins B and C act as natural diuretics, relieving big-time bloat.Western docs have recently caught on, advising patients to snack on bananas, fennel, tomatoes, celery, watercress and citrus fruits pre-period. And think twice before you reach for your morning latte or a diet cool drink to get things, um, moving. Research shows that while caffeine might be able to slash fluid retention to potentially bring down bloating, it can also heighten anxiety.DIY massageBEST FOR: cramps, headaches, bloatingSelf-massage can lessen your pre-period woes, as any kind of rubdown increases blood flow and eases muscle and mental tension. Some of the essential oils used in massage also make a difference, including lavender (a muscle relaxer) and geranium (an oestrogen balancer) but it’s important to dilute them before applying to your skin.Use several drops of one type of oil in a handful of massage lotion and start on your right side above your groin, massaging up to your waist in a clockwise motion. “Always massage in a clockwise direction around the abdominal area as digestion takes place from left to right,” says Cape Town massage therapist Lisa Roese, who also recommends massaging your lower back. Do it for five minutes twice a day during peak PMS time.Magnetic therapyBEST FOR: sore breasts, cramps, bloating, acneDoctors have used pulsed electromagnetic field therapy (PEMF) to relieve depression and chronic pain, and now it seems magnets can also do wonders as a PMS symptom treatment. In a study, women who wore magnetic devices attached to the sides of their underwear two days before and during their periods saw their symptoms improve significantly. In fact, a subsequent survey found that when some women used the magnets for a year or more, they continued to experience pain relief.This story first appeared in WomensHealthmag.com and was written by Stacey Baker. Additional reporting and product recommendations by the Women’s Health SA team. More

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      Here’s How A High-Fibre Diet Can Improve Your Digestion And Gut Health, According To Nutritionists

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      It’s no secret that fibre supplements are making a major comeback these days. From gummies and capsules to psyllium husk to help your gut health, there are plenty of products on the market these days to aid digestion, ease constipation and help you stay fuller for longer. When it comes to good nutrition, experts say you shouldn’t sleep on a high-fibre diet—but before shopping for supps, it may help to stock up on fibre-rich foods first.

      Consuming more fibre in your diet has many health benefits, says dietician Deborah Cohen. Because fibre is typically found in plant-based foods, consuming more of those tends to be good for your overall health, she says. Fibre also helps your intestinal tract function optimally and plays an important role in preventing metabolic diseases, according to a 2022 study in Nutrients.

      So, what does a high-fibre diet involve and can it really help your gut health? Ahead, dieticians break down what fibre is, how much you need and simple ways to work more into your diet.

      Meet the experts: Vanessa Rissetto, RD, is a dietician and the CEO and co-founder of Culina Health. Deborah Cohen, DCN, RDN, is an associate professor in the Department of Clinical and Preventive Nutrition Science at Rutgers University. Nutritionist Karen Ansel, RDN, is author of Healthy in a Hurry.

      What is fibre and how much do you need?

      Fibre is a nutrient that comes from the food you eat and is an essential part of a healthy diet, according to the National Institutes of Health (NIH). The current recommendation for daily fibre intake is 14 grams for every 1,000 calories per day—about 25 grams for women and 38 grams for men, according to the Academy of Nutrition and Dietetics. That said, most adults need about 25 to 30 grams of fibre per day, according to a 2022 review in the National Library of Medicine. “Trouble is, most of us only consume about 10 to 15 grams a day, so almost all of us could use more,” says dietician Karen Ansel, RDN, author of Healthy in a Hurry.

      Here are the different types of fibre to have on your radar:

      Photo by Valeriya Kobzar on Pexels

      Dietary Fibre

      This type is typically found in plants, says dietician Vanessa Rissetto.

      “It’s resistant to digestion in the human small intestine,” she says, meaning that it can’t be broken down and therefore passes through your body undigested.

      Dietary fibre can help keep your hunger and blood sugar in check, per Harvard Health.

      Image by: Wikimedia Commons

      Added Fibre

      Also known as “functional fibre,” this type is added to foods during the manufacturing process, Cohen says.

      “Types of added fibre include beta-glucan soluble fibre, psyllium husk, cellulose, guar gum, pectin, locust bean gum and hydroxyethylcellulose,” she says. “These fibre are either found naturally in foods or made synthetically in a lab and added to foods to increase the fibre content of a food.”

      Added fibre may help with lowering cholesterol and keeping you regular, Ansel says.

      Image by Freepik

      Soluble Fibre

      Soluble fibre interacts with water to create a gel-like substance, Cohen says. It is found in oats, peas, beans, apples, citrus fruits, barley, nuts and many vegetables, per Mount Sinai. It’s also known for its role in lowering cholesterol in the blood, per Cohen.

      Image by Freepik

      Insoluble Fibre

      This form of fibre doesn’t dissolve in water and is found in wheat products (especially wheat bran), quinoa, brown rice, legumes and leafy greens, per Harvard Health.

      “Insoluble fibre works like a broom, moving food through your gut so it’s great for keeping you regular and preventing constipation,” Ansel says.

      READ MORE: Fibre For Weight Loss: How Much Should You Eat? What Nutritionists Recommend

      Benefits Of A High-Fibre Diet

      Here are a few potential perks of going on a high-fibre diet, according to experts.

      More fibre may help lower your cholesterol.

      Foods high in soluble fibre, in particular, may cause at least moderate (0.20-0.40 mmol/L) reductions in LDL cholesterol (the “bad” kind), per a 2021 review in Nutrition, Metabolism and Cardiovascular Diseases. “This gel blocks cholesterol absorption and whisks it out of the body, making it a powerful tool for anyone trying to lower their cholesterol,” Ansel says.

      “Soluble fibre is so effective that consuming five to 10 grams a day has been shown to lower LDL cholesterol by five to 11 points,” she says.

      It supports good gut health.

      Loading up on fibre helps keep you regular (as in, pooping frequently), Cohen says. Keeping things moving also lowers your risk of constipation and diverticulosis, a condition where small pouches form in the lining of the intestine, she says. Fibre-rich diets may help improve your gut microbiome, per a 2022 review in Trends in Food Science and Technology.

      It may lower your risk of certain diseases.

      Getting more fibre in your diet has been associated with a lowered risk of dying from heart disease and cancer, among other serious health conditions, per a study on dietary fibre in The Lancet. High fibre intake is associated with a lower risk of type 2 diabetes, research shows, and it has even been linked to a lower risk of being diagnosed with breast cancer, per a 2020 study.

      It helps you to feel full and may help with weight loss.

      “Fibre promotes satiety and helps us feel full,” Cohen says. This is because fibre helps stimulate signals from the gastrointestinal tract to parts of the brain involved in appetite regulation, according to a 2024 review in Critical Reviews in Food Science and Nutrition.

      In addition to staying fuller for longer, if you’re trying to lose weight, increasing your fibre intake may be beneficial. In a recent 16-week study of 4,477 participants in the U.S., 62.5 percent of people who participated in a plant-based, fibre-rich eating program reported weight loss (about 3.2 kilograms on average).

      Potential Risks Of A High-Fibre Diet

      “Adults—typically those who are vegans or following a raw food diet—could run into problems with too much fibre or if they increase their fibre intake too quickly,” Cohen says. Having more than 40 grams a day is usually too much for people, leading to uncomfortable symptoms like bloating, gas, feeling really full, cramps, diarrhea, constipation and nausea, she says.

      This also means that having a high-fibre diet may not be ideal for people with certain bowel diseases. In fact, a low-fibre diet may be recommended for people with inflammatory bowel disease (IBS) during a flare, per Mount Sinai. If you’re upping your fibre intake, be sure to drink plenty of water to avoid constipation.

      Additionally, having too much fibre may also cause nutrient deficiencies of calcium, iron and zinc, Cohen says. “Fibre binds to these nutrients and prevents their absorption,” she says. If you suspect you may have a nutrient deficiency, consult your healthcare provider about lab tests and the best next steps.

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

      General Guidelines For A High-Fibre Diet

      “If you’d like to increase your fibre intake, start with small servings of fibre-rich foods to give your digestive system time to adjust,” Ansel says. This may mean sprinkling a few tablespoons of canned black beans on top of tacos before amping up to having a mixture of half beef and half beans. “Once that feels comfortable, skip the beef and try a taco made entirely with beans,” Ansel says.

      It’s a good idea to drink plenty of water when you’re having lots of fibre, since fibre binds to water, she says. Otherwise, you run the risk of getting constipated or bloated.

      Fibre supplements can be one way to increase your intake of the nutrient, but Cohen doesn’t recommend going this route if you can help it. “Taking a fibre supplement does not make up for a diet that is low in fruits, veggies and whole grains, or high in ultra processed food,” Cohen says. “Most published research on the health benefits of fibre were conducted in populations who consume foods high in fibre and not just supplements with fibre.”

      The bottom line: If you’re looking to increase your fibre intake, start slow. Listen to your body and gradually increase things up from there.

      This article written by Korin Miller first appeared on Women’s Health US. More

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      What Are Tissue Salts And What Do They Do for You?

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      With the pressures of fast-paced living, stress and less-than-perfect nutrition, it’s no surprise that our bodies sometimes feel out of sync. Add the constant battle against bacteria, viruses, pollution and injury, and you’ve got a recipe for cellular chaos. Our bodies work hard to stay balanced, often using up essential minerals faster than we can replace them through diet. That’s where Natura Tissue Salts come in—a natural and gentle way to help restore your bounce and boost your well-being.

      What Are Tissue Salts?

      Developed in the 19th century by Dr. Wilhelm Schüssler, tissue salts are small doses of 12 essential minerals that help correct imbalances and support healthy cellular function. These salts work by enhancing nutrient absorption, which in turn supports overall health.

      Why Your Cells Need Tissue Salts

      Your cells are crucial to keeping your body running smoothly, but when they’re lacking essential nutrients, they can’t perform at their best. Tissue salts help replenish these nutrients, improving nutrient absorption and helping your cells function optimally.

      Benefits and Usage

      Tissue salts provide essential nutrients to your cells, helping to maintain overall health. Available in small, easy-to-dissolve tablets made from a lactose base, they’re convenient and effective. For immediate concerns, take a dose every half hour; for long-term issues, once or twice a day is usually enough.

      The 12 Tissue Salts

      Calc Fluor: Think of this as your elasticity buddy – keeping your tissues strong and flexible.

      Calc Phos: The bone and teeth superstar, crucial for growing kids and anyone recovering from illness.

      Calc Sulph: Your go-to for clear, glowing skin.

      Ferrum Phos: The immune booster that’s perfect for fighting inflammation.

      Kali Mur: Say goodbye to mucus and phlegm with this congestion reliever.

      Kali Phos: The nerve-soothing champion that helps with stress and fatigue.

      Kali Sulph: Keeps your skin and mucous membranes in top shape.

      Mag Phos: A lifesaver for muscle pains and cramps, especially for athletes.

      Nat Mur: Balances moisture levels and supports emotional well-being.

      Nat Phos: Your stomach’s best friend, keeping acidity at bay.

      Nat Sulph: Supports liver function and helps eliminate excess water.

      Silicea: The body’s natural cleanser, flushing out unwanted materials.

      Trusted by Natura

      Natura has been a trusted provider of tissue salts since 1966. Their products come in handy purple glass bottles, perfect for tossing in your bag or pocket. Each bottle has 125 tablets, enough for a month’s supply if taken daily. Natura Tissue Salts are suitable for all ages and easy to administer due to their pleasant taste.

      A Word on Lactose Intolerance

      If you’re considering Natura Tissue Salts for their incredible health benefits, it’s important to know they are made with a lactose base. Always listen to your body and consult a healthcare professional if you’re unsure.

      For further information on the Natura Tissue Salts range, please visit the Natura website. 

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      Nailed it: Hidden Health Secrets Of Your Hands

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      Your hands are more than just functional tools; they can provide significant insights into your overall health. Let’s explore what your hands reveal about your overall well-being, the potential risks associated with certain hand care practices, and tips to keep your hands healthy and beautiful.

      What your hands say about your health

      Your hands can exhibit various signs that might indicate underlying health issues. Here are a few common observations.

      Nail colour and texture

      Pale or white nails can indicate anaemia or liver disease.

      Yellow nails might be a sign of fungal infection or respiratory issues.

      Pitted or rippled nails could suggest psoriasis or inflammatory arthritis.

      Skin condition

      Dry, cracked skin can indicate eczema or thyroid problems.

      Red, swollen skin might indicate an allergic reaction or infection.

      Hand strength and coordination

      A weak grip could be an early sign of conditions like arthritis or carpal tunnel syndrome.

      Tremors or shaking might be related to neurological conditions such as Parkinson’s disease.

      Risks and dangers: Nail polish and remover

      Image by Freepik

      Manicures and pedicures can be a delightful boost to your confidence. But certain products used in these treatments may pose health risks. Here’s what you need to know.

      Nail polish

      Many nail polishes contain formaldehyde, toluene, and dibutyl phthalate (DBP), which can cause allergic reactions, respiratory issues, and even endocrine disruption.

      Be wary of these and other toxic ingredients, especially in nail polish that does not disclose the full ingredient list. Always opt for brands that are transparent about their formulations.

      Nail polish removers

      Acetone is a common ingredient that, while effective, can be harsh on nails and skin, causing dryness and brittleness.

      Non-acetone removers might be gentler but often contain other chemicals that can still cause irritation or allergic reactions.

      Recent studies have found polyfluoroalkyl substances (PFAS) in many cosmetic products, including nail polish removers. PFAS are linked to various health issues, including cancer and reproductive problems.

      READ MORE: How To Strengthen Brittle Nails, According To Dermatologists

      Protect yourself from harmful substances

      For a healthy, safe hand care routine, make sure to:

      Choose products wisely

      Look for nail polishes and removers labelled as “3-free,” “5-free,” or “7-free”, indicating they are free from some of the most harmful chemicals.

      Avoid products with unidentified “fragrance” ingredients, which can hide numerous harmful chemicals.

      Ensure proper ventilation

      When using nail polish or removers, ensure you are in a well-ventilated area to minimise inhaling fumes.

      Remember, natural isn’t always better

      Some natural products contain high levels of botanical extracts, which can cause allergic reactions. Always check the ingredient list.

      Handy tips for healthy hands

      Keeping your hands happy and healthy doesn’t have to be complicated. Here are some simple, effective tips.

      Moisturise regularly: Use hand creams with nourishing ingredients like aloe vera, coconut oil, shea butter, vitamin E and glycerine.

      Protect your hands: Wear gloves when doing household chores or working with harsh chemicals.

      Hydrate: Drink plenty of water to keep your skin hydrated from the inside out.

      Go for regular check-ups: Pay attention to changes in your hands and consult a healthcare professional if you notice any concerning symptoms.

      READ MORE: 9 Great Hand Creams That’ll Prevent Dry, Cracked Hands

      By being mindful of the products you use and taking good care of your hands, you can enjoy gorgeous hands while minimising potential risks. Remember, your hands tell a story about your health. Make sure it’s a good one!

      Visit Medihelp’s website at www.medihelp.co.za.

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

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      If you’ve ever dealt with polycystic ovary syndrome (PCOS) and its array of uncomfortable symptoms, you’re not alone. A complex endocrine disorder, PCOS throws reproductive hormones off balance, causing about eight to thirteen percent of women of reproductive age to experience issues like irregular or missed periods, polycystic ovaries (large ovaries with many small follicles) and excess body hair, per the World Health Organization (WHO). And although there’s no one-size-fits-all treatment for PCOS, sometimes, little changes can go a long way—including to your diet.

      From a functional medicine perspective—which emphasises a personalised, systems-oriented approach that considers the underlying causes of disease—nutrition plays a critical role in managing PCOS, says Samantha Schleiger.

      “A strategic approach when it comes to nutrition and PCOS is centred upon lowering inflammation, supporting balanced blood sugar and providing an overall nourishing nutrient-dense diet to the body.”

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

      Meet the experts: Samantha Schleiger, RDN, is a functional dietician and women’s health specialist at Simply Nourished. Clare Goodwin is a registered nutritionist and founder of Ovie.io, an online clinic for PCOS support. Ana Cristina Lewis, RD, is a dietician and owner of Functional Nutrition By Ana.

      What’s the connection between PCOS and diet?

      There’s a lot to unpack, but PCOS is a multifaceted condition that generally affects various body processes, such as insulin resistance, inflammation and obesity. Having a healthy and balanced diet can improve insulin levels, reduce insulin resistance and inflammation, and help you manage weight, along with less-talked-about symptoms including fatigue, intense hunger and cravings, mood imbalances and poor gut health, says Clare Goodwin.

      Between fifty and ninety percent of women with PCOS are insulin resistant, per a study in Clinical Medicine—which means that the cells in the body struggle to absorb sugar from the blood. This causes blood sugar levels to spike, triggering the pancreas to produce more insulin in an attempt to help cells respond—but when the pancreas can’t keep up, blood sugar levels can reach diabetic levels, per Cleveland Clinic. Obesity exacerbates insulin resistance, creating a vicious cycle. So, making dietary changes may help improve things over time.

      Best Foods To Eat For PCOS

      If your doctor diagnoses you with PCOS, consider prioritising foods rich in protein, fibre and healthy fats, says Ana Cristina Lewis. “When meals have sufficient protein, fibre, healthy fat and nutrient-dense carbohydrates, it will promote satiety, support balanced energy levels throughout the day, and help avoid huge peaks and pits of blood sugar (which then helps insulin, too),” says Lewis. “By choosing whole food, high-quality versions of these foods, it will be anti-inflammatory in nature versus choosing processed, packaged versions.”

      It may also be helpful to go for foods that help regulate blood sugar and have anti-inflammatory properties, Schleiger says, such as:

      Leafy greens: Picks like spinach, kale, Swiss chard and arugula contain antioxidants and have anti-inflammatory components that may reduce chronic inflammation.

      Fruits: Blueberries, strawberries, raspberries and blackberries are all low-glycemic foods that support balanced blood sugar. Avocado is a great option, too.

      Fatty fish: Foods like wild salmon, mackerel, sardines and trout contain a high-quality protein. This is necessary for muscle repair and metabolic function, Schleiger says.

      Whole grains: High in fibre, options like quinoa, brown rice, oats and barley aid in blood sugar control. And may improve insulin sensitivity, per Schleiger.

      Legumes: Options like lentils, chickpeas, black beans and kidney beans are high in fibre and protein. It can help stabilise blood sugar levels and improve satiety, which ultimately helps weight management.

      Nut and seeds: Almonds, walnuts, flaxseeds and chia seeds contain protein and fibre, which support satiety and blood sugar regulation, Schleiger says.

      Vegetables: Cruciferous vegetables contain compounds that help reduce inflammation. That’s why broccoli, cauliflower, Brussels sprouts and cabbage are helpful options to add to your diet.

      Probiotic-rich foods: Yogurt, kefir, sauerkraut and kimchi can help improve your digestion and nutrient absorption, says Schleiger.

      Foods To Avoid/Limit When You Have PCOS

      Avoiding or limiting certain foods can prevent the worsening of symptoms, inflammation and insulin resistance, says Schleiger. This doesn’t mean tossing everything in your pantry, but it can help to be more cautious about consuming these foods:

      Sugary foods and beverages: sweets, candy, pastries, sugary cereals, soda and fruit juices with added sugar

      Refined carbohydrates: white bread, white rice, pasta and baked goods made with white flour

      Heavily processed foods: fast foods, processed snacks, processed meats, frozen dinners and anything with a lengthy ingredient list

      Alcohol: beer, wine and spirits

      Artificial sweeteners: aspartame, sucralose and saccharin

      7-Day PCOS Diet Plan

      Monday

      Breakfast: full-fat Greek yoghurt (prioritise grass-fed, organic options) with fresh berries. Plus, a variety of seeds (chia seeds, hemp hearts and ground flaxseeds) and a dollop of nut butter

      Lunch: quinoa salad with chickpeas, cucumbers, cherry tomatoes, feta cheese and a lemon-tahini dressing

      Dinner: baked salmon with a side of roasted Brussels sprouts and sweet potato

      Snack: sliced apple with almond butter and grass-fed droëwors

      Tuesday

      Breakfast: smoothie made with frozen berries, half a semi-green banana (which has a lower glycemic index than ripe bananas, Schleiger says), 1 scoop of quality protein powder, liquid (like unsweetened almond milk, cashew milk, etc.), spinach or kale, frozen cauliflower rice (Bonus: chia seeds, ground flaxseed, hemp hearts, pumpkin seeds, etc.)

      Lunch: grilled chicken breast with a mixed greens salad (spinach, kale, arugula and/or romaine) topped with walnuts, avocado and balsamic vinaigrette

      Dinner: stir-fried grass-fed beef with broccoli, bell peppers, snap peas and an organic white rice-cauliflower rice 50:50 mix

      Snack: fresh berries, raw cashews and string cheese

      Wednesday

      Breakfast: organic overnight oats topped with chia seeds, unsweetened almond milk, fresh blueberries and a drizzle of honey

      Lunch: lentil soup made with carrots, celery and spinach. Serve your soup with a side of whole-grain or sourdough bread and pastured butter

      Dinner: grilled wild shrimp and a quinoa-vegetable pilaf (bell peppers, zucchini, garlic and onions)

      Snack: fresh cherries served alongside carrot sticks with hummus

      Thursday

      Breakfast: scrambled pastured eggs (with spinach, tomatoes, mushrooms, onions and feta cheese) served with a whole-grain English muffin and a side of fresh fruit

      Lunch: turkey and avocado slices wrapped in a tortilla with lettuce, tomato and red onion (with avocado-based mayonnaise)

      Dinner: baked cod with a side of roasted purple cauliflower, steamed green beans and a baked potato

      Snack: greek yoghurt topped with homemade granola and a handful of raw nuts

      Friday

      Breakfast: chia pudding made with chia seeds and coconut milk and topped with fresh raspberries and ground flaxseeds

      Lunch: chickpea and vegetable curry with brown rice and a side of fresh mixed berries

      Dinner: grilled chicken skewers with bell peppers and onions served with a side of mixed greens salad and a side of whole grain rice

      Snack: fresh fruit salad (melon, berries and kiwi) served alongside cottage cheese

      Saturday

      Breakfast: pastured hard-boiled eggs topped with bagel seasoning and seaweed sprinkles served alongside whole-grain avocado toast topped with feta cheese and cherry tomatoes

      Lunch: canned wild tuna/salmon salad made with celery, onions, capers, cucumbers and avocado-based mayonnaise served inside a whole-grain or nut-based tortilla

      Dinner: stuffed bell peppers made from ground turkey, black beans, onions, quinoa and tomatoes

      Snack: half an avocado sprinkled with sea salt, pepper and seaweed flakes served alongside cucumber slices and turkey roll-ups

      Sunday

      Breakfast: smoothie bowl with blended spinach, banana, almond milk, topped with granola, sliced strawberries and chia seeds

      Lunch: Mediterranean salad made from mixed greens, olives, cucumber, tomatoes, red onion, chickpeas, feta cheese and sliced grilled chicken served with a lemon-olive oil dressing

      Dinner: baked eggplant parmesan (using almond flour for breading) with a side of whole-grain pasta and marinara sauce

      Snack: dark chocolate with a handful of almonds

      How To Treat And Manage PCOS

      A healthy and balanced diet is one way to manage PCOS, per a study in the journal Maedica—but making other lifestyle modifications can be helpful, too. For example, incorporating exercise throughout your day can help, Lewis says.

      “Ideally there is an enjoyable movement that provides a mix of cardio and strength training throughout the week without being too taxing on the nervous system,” she says. “Avoid working out after an overnight fast to avoid putting extra stress on the body.”

      Practising good sleep hygiene may also help with PCOS management, and you should try to aim for seven to nine hours of quality sleep per night if you can, Schleiger recommends.

      “Poor sleep can affect insulin sensitivity, increase stress hormones and disrupt overall hormonal balance as our bodies heavily rely on healthy circadian rhythms,” she says.

      In addition to a nourishing diet, exercise and getting plenty of sleep, try reducing your stress levels. Chronic stress can worsen PCOS symptoms and throw your hormones off balance, according to Schleiger. You can do this by journaling, deep breathing, meditation, yoga, or whatever helps quell your nervous system. While there’s no one end-all solution for PCOS, taking a holistic wellness approach can help you reduce inflammation, prevent insulin resistance and manage conditions associated with PCOS better.

      This article written by Kayla Hui first appeared on Women’s Health US. More

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      in health and weelbeing

      What To Know About MPox, Treatments & What To Do If Infected

      by

      Unsurprisingly, winter sees its fair share of viruses doing the rounds. And now, South Africa is witnessing an outbreak of mpox (previously known as monkeypox). As of June 2024, the South African government has confirmed 16 cases of mpox since the outbreak in May 2024. These confirmed diagnoses come from laboratory testing. All cases are males, aged between 23-43 years old.

      What is mpox?

      Mpox is an infectious disease caused by the monkeypox virus. Per the South African government, “it can be transmitted to a person through contact with the virus from an animal, human, or materials contaminated with the virus.”

      Anyone can become infected, regardless of age, sexual orientation, gender or race. The people most at risk include children, pregnant people and those with chronic conditions (like HIV, TB or diabetes). While the virus is preventable and treatable, three people have died in South Africa from mpox.

      Mpox can spread by:

      touching, kissing or having sex with an infected person

      hunting, skinning or cooking infected animals

      being in contact with contaminated materials like sheets, needles or clothes

      passing on the infection to your baby, if pregnant

      What are the symptoms of mpox?

      Per the World Health Organisation (WHO), “common symptoms of mpox are a skin rash or mucosal lesions which can last two to four weeks, accompanied by fever, headache, muscle aches, back pain, low energy, and swollen lymph nodes.”

      Typically, the first symptoms include a sore throat, fever and muscle aches.

      For some people, the first symptom may be a rash – but everyone is different. The rash can appear anywhere on the body. Your rash could appear:

      on the palms of your hands or the soles of your feet

      on your face, mouth or throat

      in the groin or genital area, including the anus

      Some people also have painful swelling of their rectum or pain and difficulty when peeing.

      What to do if you have mpox

      According to a statement released by the National Institute for Communicable Diseases, “The Department of Health urges members of the public who experience suspected symptoms of Mpox disease to visit their nearest healthcare provider for screening and testing to ensure early diagnosis and effective treatment to prevent further spread of the disease.”

      For treating mpox, the focus is on treating the rash, managing pain and preventing complications. The recovery from mpox could take two to four weeks.

      The WHO recommends staying home, treating your symptoms and isolating from others. If you’re around others, wear a mask and cover up lesions.

      To treat the rash, the WHO recommends the following:

      cover lesions when around others

      do sitz baths with baking soda or Epsom salts

      take painkillers

      don’t pick at your skin or pop blisters – this can spread the rash

      clean your hands very regularly to prevent spreading the virus

      Read more to stay healthy: More

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      in diet and nutrition

      Unlocking Gut Health: The Power Of Probiotic Supplements According To A Medical Expert

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      Trusting your gut feeling is encouraged if the situation is certain. However, when your gut health is anything but healthy, we recommend scrolling down to read more on how to remedy the situation. Here’s how to find the perfect probiotic to combat gut deficiencies. 

      Meet The Expert: Sam Swaine is a vitamin and supplements counsellor and founder of The Rebalance Lab. The lab provides a holistic approach to ageing and longevity.

      What Is Gut Health?

      Gut health is the health of your entire digestive system, including the microorganisms living in your digestive tract. When your gut is healthy, it can break down food, provide essential nutrients and support body systems with ease. If you have come across terms such as Irritable Bowel Syndrome (IBS), acid reflux disorder, gluten intolerance and more of this sort, this alludes to an unhealthy gut. To fight these off, look to probiotics and find the next addition for your supplement drawer. 

      READ MORE: What To Eat To Keep Your Gut Healthy And Your Skin Glowing

      What Are Probiotics?

      According to Sam Swaine, probiotics are living bacteria and yeasts that are good for our digestive system. Probiotics carry bacteria which many may think are harmful but on the contrary, the “germs” or bacteria are ‘good’ bacteria which, as Swaine illustrates, “…add to our existing supply of friendly microbes which also helps us fight infections and boosts our immunity.”

      For improved gut health, probiotics have been known to “…improve symptoms of irritable bowel syndrome, help manage diarrhoea, boost the immune system and help maintain your microbiome or get it back in balance after it’s been disturbed.”

      “A good probiotic is allergen-free and doesn’t trigger any food sensitivities or upset your digestive system.”

      Probiotic Supplements Recommended For Gut Health

      “When choosing a probiotic, it’s important to look at Colony Forming Units (CFUs). This measures the number of active microorganisms found in a serving of probiotics. It is recommended that a probiotic taken for general gut health should have at least 10-20 billion CFUs according to research” says Swaine.

      Bifidobacteria

      It helps support the immune system and limit the growth of harmful bacteria in the intestine. They also help digest fibre and assist in producing important vitamins that the body needs.

      Lactobacillus

      It is a variety of bacteria that produces lactase – the enzyme that breaks down lactose, or milk sugar. These bacteria also produce lactic acid. Lactic acid helps control the population of bad bacteria and increases the body’s absorption of minerals. 

      Helpful tip by Swaine: always read the ingredients on the bottle of your probiotic, choose a brand that is transparent about the probiotic strains in their supplement and all the additional ingredients you’ll find in their product.

      Who Should Not Take Probiotic Supplements?

      “Probiotics are generally safe, but you should always consult a healthcare specialist before taking any supplement,” says Swaine. Although probiotics are recommended here is a list of people Swaine advises to hold off the probiotics.

      People with weakened immune systems taking immunosuppressant drugs.

      People with critical and chronic illnesses. 

      People who have just had surgery as their immune system is compromised. 

      People with severe food allergies

      People with preexisting gastrointestinal disorders.

      READ MORE: “I Drank Kombucha Every Day For 10 Days — It Was Amazing”

      Healthy Habits You Should Consider To Accommodate The Probiotics

      Recommendations by our expert, Sam, on how to help you “maintain a happy and balanced gut.”

      Avoid processed foods and foods high in sugar as these foods decrease the amount of “good” bacteria and diversity in your gut.

      Eat a diet that is rich in fermented foods, these contain a natural source of probiotics.

      Examples include yoghurt, kefir, kimchi, sauerkraut, pickles, miso, and tempeh. 

      Drinks like kombucha are also a great source of probiotics, and speaking of drinks, keeping hydrated with water is crucial for a healthy gut.

      Eat high-fibre foods. 

      Look to collagen-rich foods like bone broth.

      Find foods that are rich in polyphenols (plant compounds supporting beneficial gut bacteria) such as blueberries, plums, cherries, apples, strawberries, black currants, black olives, dark chocolate, black tea, coffee, hazelnuts, and pecan nuts.

      Good quality sleep.

      Regular exercise.

      Manage stress levels. 

      Words by: Lesego Kgatle More