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

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

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

      What is cycle syncing?

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

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

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

      What are the benefits of cycle syncing?

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

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

      How To Start Cycle Syncing By Phase

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

      Menstruation

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

      Food Focus

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

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

      Workout Focus

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

      Life Focus

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

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

      Follicular Phase & Ovulation

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

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

      Food Focus

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

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

      Workout Focus

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

      Life Focus

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

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

      Luteal Phase

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

      Food Focus

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

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

      Workout Focus

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

      Life Focus

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

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

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      in fitness and body

      Is Psyllium Husk A Cheap Ozempic Alternative? Dieticians Explain The Fibre Supplement’s Benefits (And Limits)

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      Ozempic has been a buzzy medication for more than a year. The prescription type 2 diabetes drug caught fire on social media after people said they lost significant amounts of weight on it. Then, a slew of speculation surfaced online that certain celebrities were using Ozempic off-label for weight loss.

      The medication has faced shortages for months. And because it’s designed to be used for people with type 2 diabetes, most health insurances won’t cover it off-label (i.e. weight loss).

      Plus, you need a prescription, which requires a trip to your doctor’s office, hanging in the waiting room for ages and more hassle. It’s no surprise, then, that plenty of people are looking for a less expensive and more easily accessible alternative to Ozempic.

      Enter psyllium husk.

      Dubbed “the poor man’s Ozempic,” this fibre supplement is suddenly getting a lot of attention. But what is psyllium husk and is it ~actually~ like Ozempic?

      Meet the experts: Jessica Cording, R.D., is the author of The Little Book of Game-Changers. Keri Gans, R.D., is the author of The Small Change Diet.

      Women’s Health went straight to registered dieticians to answer all your questions about the so-called “natural Ozempic.”

      What is psyllium husk?

      Psyllium husk is a type of fibre—specifically, soluble fibre, which means it attracts water and turns to gel when it’s being digested, explains Jessica Cording, R.D., author of The Little Book of Game-Changers.

      “It’s typically used as a fibre supplement,” she says.

      Psyllium husk is found in the seeds of a herb grown in India called Plantago ovata, says Keri Gans, R.D., author of The Small Change Diet.

      What are the psyllium husk health benefits?

      There are a few different perks of psyllium husk, Gans says, including:

      Constipation relief

      Blood sugar management

      Lowered cholesterol

      “Sometimes you’ll see it in the context of weight management products or supplements for weight loss because the fibre helps you to stay full,” Cording says.

      READ MORE: ‘Nature’s Ozempic’: What Are The Benefits Of Berberine?

      Can you lose weight by taking psyllium husk?

      If we’re looking for Ozempic-level weight loss, the answer is no.

      “If someone is making other changes to their nutritional intake or their exercise routine and they’re using psyllium husk as part of that, it can be supportive of weight management because of the impacts on fullness and blood sugar regulation,” Cording says. “But just introducing psyllium husk is not enough to cause weight loss.”

      Gans says you might lose a little weight while taking psyllium husk, simply because you’ll be more satisfied.

      “Fiber, overall, may help with satiety,” she says. “The more satisfied and full a person feels at mealtimes, the less likely they are to overeat.”

      Is psyllium husk safe?

      In general, yes.

      “For most individuals, psyllium husk is completely safe,” Gan says. “However, if on any medications or being treated for an illness, one should always check with their primary physician before adding any supplements to their diet.”

      You can also overdo it on psyllium husk or any type of fibre, Cording says.

      “As with anything, too much of a good thing is possible,” she says. “Some can be beneficial, but you don’t want to go above and beyond the recommended dosing.”

      READ MORE: How To Lose Weight If You Don’t Know Where To Start, According To A Dietician

      Can you take it every day?

      Yup, you can take psyllium husk every day if you want, Gans says. Be sure to follow the recommended dosing on the label.

      If you’re new to fibre supplements, it’s best to start with a small amount, like ½ teaspoon in a 250ml glass of water once a day, according to Mount Sinai. Then, you can gradually increase your dosing as needed.

      Does psyllium husk work like Ozempic?

      Not really. Ozempic mimics a protein present in your own body called glucagon-like peptide 1 (GLP-1) and activates GLP-1 receptors in your body, Cording explains. The activation of these receptors causes an increase in insulin, which helps escort glucose to your cells, where it’s converted to energy.

      Ozempic also slows your digestion, making you feel fuller, longer, and therefore less likely to overeat. Psyllium husk works differently in your body.

      “Everything is being called the ‘new Ozempic,’” Cording says. “Psyllium husk can help with reducing blood sugar and it can help you to feel more full so you may not be as prone to snacking or eating quite as much. But it’s not the same as Ozempic.”

      What kind of side effects might you have when consuming psyllium husks?

      The biggest risk is the risk of developing gas.

      “If a person is not used to consuming fibre in their diet, it may cause gas and bloating at the start,” Gans says. “Therefore, I would recommend starting slowly, less than the recommended dose and also drinking plenty of water to help acclimate one’s body.”

      You can even end up constipated if you take too much psyllium husk and not enough water, Cording says—so make sure you’re having plenty of H2O if you use the supplement.

      Overall, experts say psyllium husk can be a supplement worth your time—just check in with your doctor first. And manage your expectations.

      “A supplement can be part of a comprehensive approach to weight management but it’s not the end all, be all, Cording says. “Most healthcare providers also recommend dietary and lifestyle changes.”

      This article was originally published by Korin Miller on Women’s Health. More

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      “I Conquered Ovarian Cancer And Breast Cancer At The Same Time.”

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      “You can decide to let your cancer diagnosis get the better of you or you can choose to fight. There was no other option for me but to fight,” says Robyn Frick, Teamhead Commercial Marketing for PUMA. And fight she did, when in January 2023 Robyn was diagnosed with both breast cancer and ovarian cancer. This is how she went into combat with “The Big C” and came out a champion.

      Being Diagnosed With Breast Cancer And Ovarian Cancer At The Same Time

      “With any diagnosis, hearing that you have cancer comes as quite a shock. This diagnosis would be my second, and little did I know it would be a double whammy,” recalls Robyn. During a 2023 routine check-up, doctors discovered the ovarian cancer she’d been diagnosed with in 2013 had come back. And while undergoing tests, they discovered Robyn also had breast cancer. She had two large lumps in her right breast which had not been visible during a mammogram 6 months prior.

      What’s The Treatment For Fighting Two Separate Cancers?

      “Fighting two different cancers at the same time is somewhat unique,” explains Robyn. “They both require different treatment plans that ideally coincide so one cancer isn’t left to its own devices but that in itself is tricky.”

      Usually, doctors have to make a decision; which cancer they will treat first. In an ideal (albeit rare) circumstance, if the two cancers share characteristics they could respond to the same targeted drug or chemotherapy plan. 

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

      How Common Is It?

      According to WebMD, researchers estimate around 1 in 20 people with cancer have another separate cancer at the same time. “At the same time” is defined as two tumours that occur within less than 6 months of each other.

      Robyn’s Treatment Plan For Fighting Breast Cancer And Ovarian Cancer

      After consulting with a panel of oncologists and surgeons, Robyn’s oncologist came up with the best treatment plan possible. They would tackle her ovarian cancer first – the chemotherapy would treat the breast cancer at the same time – then her breast cancer.

      Her oncology treatment plan included:

      Chemotherapy: 6 cycles of chemo (carboplatin and paclitaxel) which was administered every three weeks and took 6 hours per session.

      Mastectomy: The chemotherapy was followed by a bilateral mastectomy (and immediate reconstruction which she elected for)

      Radiation: Then 5 weeks of radiation with 5 sessions per week.

      A PARP Inhibitor: Before Robyn started with chemo, she consulted with a Geneticist. This was to determine if she carries one of the BRCA gene mutations, which she does – BRCA-1. This opened up the opportunity for her to take a PARP Inhibitor (a type of targeted cancer drug) for post-treatment support. She will take this for the next two years.

      “Alongside my oncology treatment plan, I have a holistic treatment plan which will continue for years to come,” she says.

      Her holistic treatment plan includes:

      Supplements: She takes supplements targeted at her specific cancer

      A special diet: This diet excludes wheat, gluten, sugar and dairy

      Rife Therapy sessions: Rife machines produce low electromagnetic energy waves similar to radio waves

      Vitamin C drips: IV drips quickly increase the levels of ascorbic acid (or Vitamin C) in your blood.

      Exercise

      Spirituality: Robyn is tapping into her spiritual side

      The Biggest Out-Of-Pocket Expense

      With Robyn’s particular cancer, she qualified for a drug called Lynparza – a PARP Inhibitor. In her first consultation with her oncologist, she mentioned this drug would become part of Robyn’s post-chemo treatment plan if she was able to upgrade her medical aid to one of the top plans.

      If not, she would be facing a monthly cost of roughly R90,000 for the next two years.

      “Thankfully I was fortunate enough to be able to do the upgrade, and that monthly cost when compared to the price of the drug is nominal,” she says. 

      READ MORE: My Experience With Breast Cancer, At Age 27

      Inspirational Words For Anyone Who Has Received A Cancer Diagnosis

      “You can decide to let your cancer diagnosis get the better of you or you can choose to fight. There was no other option for me but to fight. Was it hard? Absolutely! Having to deal with a second cancer diagnosis and questioning why it happened to me in the first place, would treatment work this time around, how severe was my cancer diagnosis, had it spread through my whole body? Constant doctor’s visits, undergoing tests, treatments, it becomes exhausting. Losing my hair, losing my breasts, those are two things that define who you are as a woman, right?”

      “But if you choose to fight, you know your hair will grow back, you know that you will have the option for reconstruction (should you choose to do so), and you know that life is about so much more than those things.”

      “Focusing on one day at a time, being present in the moment, the support and love from my family, friends, colleagues, my medical team, even a whole lot of strangers, has definitely made my journey and the bigger picture that little bit easier.”

      You Are More Than Your Diagnosis: 

      “I don’t want my cancer diagnosis to define who I am. While it has forever changed my life and I am grateful to have survived it, I view it as a small part of my journey here on this earth and so many other amazing things have happened in my life which need to be celebrated,” says Robyn.

      Advice For Those Currently Experiencing Breast Cancer

      Take It Step By Step

      “It may sound like a cliché but take one moment at a time – one minute, one hour, one day. This is a journey not a race, so be kind to yourself. You will feel like you again.”

      Rely On Your Circle

      Robyn suggests surrounding yourself with the people who make you laugh, smile and who see you for who you are. On the hard days, let them carry the weight for you. And on the good days, invite them to celebrate with you.

      Do Your Own Research

      Robyn says you should investigate alternative therapies which can live alongside your treatment plan. But she emphasises that you make sure it is done with someone who specialises in cancers. “I have my wing chick and honestly could not have done this without her by my side – I am beyond grateful for her, her knowledge and her passion to find a way to cure cancer,” she says.

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

      Advice Everyone Should Heed About Breast Cancer

      If someone in your immediate family has breast cancer and tests positive for the BRCA 1 or 2 gene mutation, it is recommended that you get tested as well, Robyn emphasises. According to her, you would rather be equipped with that knowledge and take the necessary preventative measures should you test positive.

      “Had I done the gene test after my first diagnosis, I would probably have had a bilateral mastectomy and prevented my current breast cancer diagnosis,” she reflects.

      She highlights that you should really get to know the ins and outs of your body and trust your gut if you think something is amiss.

      How Fighting Breast Cancer And Ovarian Cancer Has Changed Robyn’s Life:

      “Well, first of all, I have a new set of perky boobs and a flat tummy,” she says. Robyn chose DIEP Flap surgery as reconstruction is done immediately and would eliminate the number of operations she would need to undergo had she selected implants. “My plastic surgeon was also very pro this surgery,” she says.

      Thankfully, she was a good candidate for a DIEP Flap which is a type of reconstruction that uses your own tissue to create a new breast after a mastectomy. They used Robyn’s abdominal tissue to create new breasts, which took around 9 hours as it is such an intricate surgery.

      The New Normal:

      You look at those around you who don’t have cancer and just want to feel ‘normal’ again, as you perceive them to be. But you soon realise this is your new normal and that life can’t go back to how it was before – you were given a warning, take heed of it and develop the skills to reduce stress, practice mindfulness, change your diet, set boundaries and so on. It does take daily practice though.”

      “I have only recently completed treatment, so I am still adjusting to what life looks like outside of daily treatments and doctor’s visits, but one thing it has definitely done is made me slow down and focus on today. Being diagnosed with cancer opens your eyes to what is important in life – prioritising time spent with family and friends, taking the time to listen to the sound of the waves crashing, the wind blowing through the trees, the sunsets and the moon rising – life is about the simple things we so easily take for granted,” she says. More

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      Summer Adventure Awaits: Nurturing Bone Health With MenaCal.7™

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      In the tapestry of a woman’s life, strong bones are the threads that uphold vitality and empower adventures. MenaCal.7™ emerges as a beacon, urging women to invest in their bone health from the early years, an act of self-love that paves the way for a life of boundless possibilities. As summer beckons, it’s time to embrace the warmth and embark on adventures, supported by the strength that MenaCal.7™ brings.

      Summer Adventures Await 

      With the arrival of summer, the call for adventure grows stronger. Hiking through scenic trails, exploring new destinations, or revelling in the joys of outdoor yoga – all these experiences are enhanced when supported by strong, flexible bones. MenaCal.7™ stands as your partner, ensuring your bones are up for every exhilarating challenge the season brings.

      Self-Love: Nourishing Your Foundation 

      Caring for your bones is an act of self-love, a promise to your body that it will carry you through a lifetime of experiences. MenaCal.7™ embodies this self-care, infusing your bones with the nutrients they need to face the world with strength and grace. It’s a reminder that taking care of yourself is a beautiful, powerful act.

      READ MORE: Empower Your Journey: Unveiling The Secret To Strong Bones With MenaCal.7™

      Investing in Your Future Self 

      The early years are the foundation of a robust future. MenaCal.7™, with its dynamic blend of calcium, Vitamin D3 and Vitamin K2 (MK-7), helps bones grow strong and resilient. By investing in bone health early on, you gift yourself the promise of an active, adventurous life.

      MenaCal.7™ is more than a supplement; it’s a commitment to your future self. By nurturing bone health early on, you set the stage for a life of vibrant adventures and self-love. As the summer sun warms your spirit, let MenaCal.7™ be the foundation that supports every step of your journey.  More

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      in diet and nutrition

      Empower Your Day: Discover Vitaforce Nutri-B Energy

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      Are you looking to infuse your days with lasting energy? Vitaforce Nutri-B Energy is here to provide you with a practical solution.

      Vitaforce Nutri-B Energy is crafted to provide steady energy throughout the day. It’s not about quick fixes or unrealistic boosts. Instead, it’s designed to ensure you have the energy you need to handle your daily commitments without feeling drained.

      Enhanced mental focus is within reach with Vitaforce Nutri-B Energy. You can experience improved concentration and mental clarity, allowing you to stay on top of your tasks without feeling scattered.

      READ MORE: Energy fizzling? Ignite your energy with Nutri-B!

      Physical stamina is a crucial factor in maintaining an active lifestyle. Whether it’s completing a workout, managing household chores, or fulfilling professional responsibilities, Vitaforce Nutri-B Energy aims to support your endurance.

      We all experience fatigue, but it’s how we manage it that matters. Vitaforce Nutri-B Energy is formulated to help you better cope with fatigue and maintain your energy levels even when faced with demanding situations.

      READ MORE: This Morning Workout Will Give You A Major Energy Boost

      Empowerment comes from practical solutions that align with your goals. Vitaforce Nutri-B Energy provides the essential support you need to take charge of your day and maximize your potential.

      Elevate your day with Vitaforce Nutri-B Energy. Enhance focus, stamina and conquer fatigue naturally. Embrace practical vitality.

      Fuel your day, empower your journey. More

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      8 Breast Cancer Myths You NEED To Stop Believing

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      Ah, October… The time of year when almost every tree is swathed in pink and the term “breast cancer” is in your timeline more often than a Kardashian. And while awareness is incredibly important – regular check-ups and a healthy lifestyle are key to combating cancer – a flurry of information also creates room for confusion.

      In the world of science, it can take years of research and studies on large numbers of people to get a clear picture of what can and can’t increase or decrease your risk. That’s why you need to be extra careful where you get your information from. Here, we bust eight common myths and uncover the truth.

      Myth#1: Younger women are becoming more and more susceptible.

      Truth: The older you get, the more at risk you are for any cancer – not the other way round, says Dr Melissa Wallace, head of research at the Cancer Association of South Africa (CANSA). “The majority of breast cancer patients in South Africa and abroad have typically been and still are women between the ages of 50 and 70 years,” says Dr Justus Apffelstaedt, a specialist surgeon with a particular interest in breast, thyroid and parathyroid health management. So why older women? It’s not entirely clear, but research has shown that it may be a result of the accumulation of age-associated changes in a biochemical process that helps control genes.

      Myth#2: Chemotherapy is the MVP of breast cancer treatments.

      Truth: “The most effective way to treat breast cancer is with a multi-disciplinary approach, combining a number of treatment options that include surgery, radiation, chemotherapy and hormonal and biological agents,” says Apffelstaedt. The right treatment for you will depend on the type and stage of cancer and how far it has spread. “Treatment can consist of surgery, radiotherapy, chemotherapy, hormone therapy or biological or targeted therapies, which are new drugs that work differently to chemotherapy. A patient may have one of these treatments or a combination,” says Wallace.

      Myth#3: If you’re a smoker, you’re automatically at risk for breast cancer.

      Truth: Hate to break it to ya, but if you’re smoking, you’re at risk for around says Wallace. But that’s not the end of the story. “Many women will not necessarily increase the risk of getting breast cancer by smoking, but there is a subset of women with a specific genetic make-up that prevents them from detoxifying cancer-causing chemicals in cigarette smoke efficiently,” says Apffelstaedt. Those women do indeed have an increased risk of breast cancer when smoking. Places like 3×4 Clinics and DNAlysis can help you find out if you’re among them– but quitting is still a better option.

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

      Myth#4: Mammograms are painful.

      Truth: It shouldn’t be painful, but a little discomfort is normal. Plus, knowing the state of your boobies should for sure outweigh any temporary unease.

      Myth#5: Mammograms are not a big deal in breast cancer treatment.

      Truth: Not all mammograms are created equal. When it comes to screening for BC, you want the best tech available, including an image produced by a mammogram specialist radiographer.

      “High-quality breast imaging will detect about 95 percent of all breast cancers. In such centres, women whose breast cancer is detected at screening will have the same survival chances as women without breast cancer,” says Apffelstaedt.

      Myth#6: It doesn’t make a difference where you’re treated.

      Truth: “There can be a variation across facilities and provinces in terms of waiting periods for diagnosis and then waiting periods for accessing treatment,” says Wallace. The longer the waiting period, the worse the prognosis, since early treatment and detection are key. “In certain parts of the country, patients are experiencing unacceptable waiting periods to access treatment. CANSA is working hard to do what we can to address this at a national level,” she says. If you’re among those waiting, contact CANSA on advocacy@cansa.org.za.

      READ MORE: My Experience With Breast Cancer, At Age 27

      Myth #7: It’s best to remove the whole breast when you have breast cancer.

      Truth: A tumour in the breast will not kill you. What will? The spread of cancer to the brain and lungs, says Apffelstaedt, Wallace agrees. “Whether or not the breast will be removed is entirely dependent on the type of breast cancer, the stage and how far it’s spread.” Plus, says Apffelstaedt, breast cancer often spreads to other areas early in the course of the disease, so a mastectomy won’t guarantee a better survival rate than breast-conserving therapy.

      Myth #8: You’re more likely to get breast cancer after a breast augmentation.

      Truth: “It may be hard for the doctor to see certain parts of your breast,” says Wallace. “The X-rays used in mammograms cannot go through silicone or saline implants well enough to show the breast tissue under them. This means that part of the breast tissue can be hard to see on a mammogram.” But studies show that women who undergo breast augmentation surgery and have breast implants are no more likely to develop breast cancer than women who don’t, says Apffelstaedt. More

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      5 Heart Disease Risk Factors Every Woman Needs To Know About

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      September is Heart Awareness Month. Heart disease and strokes are the second highest cause of death in South Africa (only HIV can beat this killer!), so this is definitely something we can’t brush off. A healthy heart literally is a matter of life and death. While we’re all aware that to have a healthy heart, we need to eat well, exercise and avoid a few things, things can get a bit more complicated than that. Here, the heart disease risk factors you need to be aware of and what you should be doing to prevent it…

      Meet The Expert: Dr Annarie van Rensburg is a Specialist Cardiologist at Netcare Blaauwberg Hospital in Sunningdale, Blouberg

      Heart health remains a priority for healthcare providers and an epidemic in South Africa. According to the SA Heart and Stroke Foundation, 30% of the population has some form of cardiovascular disease (CVD). And while we often think of heart disease as something that affects only the elderly, that’s no longer the case. Per the SA Heart and Stroke Foundation, more than half of deaths among people under the age of 65 are attributed to heart disease. A third of people are hypertensive, too.

      READ MORE: 4 Simple And Easy Ways To Keep Your Heart Healthy

      “The heart disease risk factors for women are similar to those of men,” Van Rensburg begins. But when it comes to prevention, she can’t underline enough the importance of looking after your body and your health. Here’s what you need to know…

      Risk Factor 1: Smoking

      Smoking is a BIG risk factor when it comes to heart health. We already know this, but here’s a reminder that you are jeopardising your own life every time you light up. “Women who smoke 20 cigarettes a day have six times increased risk of having a heart attack, while with men the risk is three times higher.” So it’s even riskier for us girls. Our advice: quit now, while you’re ahead.

      The why: every time you light up, the chemicals inside cigarettes clog the blood and arteries inside your heart. Think vaping is A-OK? Think again. A 2020 review found that vaping stiffens the arteries and creates higher blood pressure, which puts undue stress on the heart. Toss that vape.

      READ MORE: Why You Should Check For High Blood Pressure, Even If You Think You’re Fine

      Risk Factor 2: Diabetes

      If you suffer from diabetes, there’s a chance that your heart may be at risk. If it’s your lifestyle choices that have led to diabetes, such as a sedentary lifestyle, then here’s the wake-up call: it’s time to get active! “Having diabetes is also associated with a greater risk of developing heart disease in women than in men,” says Van Rensburg.

      The why? Per the Centers for Disease Control, “high blood sugar can damage blood vessels and the nerves that control your heart.” Scary stuff.

      READ MORE: 10 Best Low-Sugar Fruits That Won’t Mess With Your Blood Sugar

      Risk Factor 3: High Cholesterol

      High cholesterol can be genetic, but it’s typically associated with obesity. Again, a sedentary lifestyle can be your biggest enemy. A healthy diet and keeping active are not only necessary for you to look your best, they’re also the doctor’s recommended remedy for preventing heart disease.

      The why? When there’s too much cholesterol in the blood, they form plaque deposits on the artery walls of your heart. This could cause an artery to become blocked or the plaque could even rupture.

      READ MORE: 9 Foods That Can Actually Lower Cholesterol Naturally

      Risk Factor 4: Hypertension

      High blood pressure is known as a silent killer because there are often no symptoms. Regular blood pressure check-ups are advisable and, again, a healthy diet is key. Read: fresh fruit and veg, and cut back on processed food high in salt, sugar and oil.

      The why? Having hypertension causes your heart to work harder to fulfil its tasks, pumping blood throughout your body to keep you going. And leaving your high blood pressure unchecked means you’re creating a situation where your heart could cop out, leading to heart disease.

      Risk Factor 5: Advancing Age

      “The risk of developing heart disease increases dramatically once a woman is post-menopausal,” says Rensburg. “If there is a family history of premature coronary artery disease in family members below the age of 55 (men) or (65) women, or a family history of high cholesterol, the risk is also significantly increased.”

      The why? Over time, our hearts become stiffer with age, leading to high blood pressure, which puts stress on the heart.

      While we can’t reverse the ageing process, we can take steps to age healthily, which includes every doctor’s order: eating well and exercising regularly.

      What Should All Women Do To Lower The Risk Of Heart Disease?

      “Lead a healthy lifestyle,” Van Rensburg stresses again. This includes getting in a sweat session at least five times a week. “Maintain a healthy body weight,” she continues, “a BMI between 19 and 25.” Smoking is a big no-no. Just don’t do it – it’s not worth risking your heart. “Have your cholesterol, blood pressure and blood sugar checked regularly,” Van Rensburg concludes. The intervals at which this should be checked increase as you age, but it is necessary for everyone. “Everyone should have it checked, then discuss with their doctor what the recommended treatment is or when the next visit should be scheduled.” More

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      in fitness and body

      6 Genius Fitness Hacks From TikTok Sensation Megan Shongwe

      by

      We all know that taking care of our bodies is not just about looking good; it’s about feeling good, too. And who better to guide us on this journey to a healthier lifestyle than the TikTok sensation and fitness guru, Megan Shongwe? With over 5 million views on her videos and some groundbreaking fitness hacks, Megan is here to help us energise our bodies and minds.

      Did you know? Life hacks like #GymTok, which ranks third in South Africa, have an impressive 222 billion views.

      Life can be a whirlwind of work commitments and personal obligations, leaving us drained and with little motivation to hit the gym. But Megan’s unique approach to fitness is all about making it fun and enjoyable. She believes that a healthy lifestyle should be a joyful journey and we couldn’t agree more.

      READ MORE: 10 South African TikTok Fitness Accounts That’ll Give You ALL The Motivation You Need

      1. Schedule Your Workouts

      First up, Megan recommends treating your exercise sessions like essential appointments. We’re all busy, but if you want to make fitness a part of your life, you’ve got to plan for it. Block off specific time slots dedicated solely to exercise and stick to them religiously. This way, you’ll create a routine that’s hard to break.

      2. Consistency and Discipline

      Consistency is key when it comes to building those muscles and achieving your fitness goals. Megan suggests starting or ending your day with 45 minutes to an hour of exercise. Find a time slot that fits your schedule and make it non-negotiable. The results will speak for themselves!

      3. Office Stretches or Light Workouts

      If you’re stuck at the office all day, don’t fret. Megan has a solution for that too. Incorporate exercise into your workday by doing light stretches and going for short walks. These breaks not only improve your overall work functionality but also contribute to your overall health. A win-win, right?

      READ MORE: Here’s How To Make The Viral TikTok Green Goddess Salad

      4. Set Realistic Goals

      Megan swears by setting goals with specific timeframes. Having clear objectives keeps her motivated and on track. So, whether it’s running a certain distance or lifting a specific weight, setting achievable goals can help you stay focused and driven.

      5. Enhanced Mental Well-being

      Remember, a healthy lifestyle isn’t just about the physical gains. It’s also about your mental well-being. Exercise releases those fabulous “feel-good” hormones called endorphins. They’re like your body’s natural mood boosters, helping to alleviate stress, anxiety, and even depression. So, get moving and smile more!

      6. Improved Physical Fitness

      Embracing a healthy lifestyle has allowed Megan to discover her body’s incredible capabilities. She feels stronger, both physically and mentally, which has given her the confidence to tackle new challenges. It’s not just about looking good; it’s about feeling unstoppable!

      READ MORE: Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

      TikTok Made Us Do It

      TikTok has become a hub for educational content and users are actively seeking tips and tricks in various categories, from food and beauty to life hacks, DIY and education. It’s a platform where you can learn, grow and be inspired to live your best life.

      Follow Women’s Health to get expert health advice, the latest fitness gear unboxings, #WHToughTalks and so much more. We can also recommend the #TikTokThatsHau hashtag. It’s a gateway to a diverse world of content, a wellspring of invaluable information and a portal to connect with like-minded individuals who share your passion. More