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

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

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      ‘Young Woman And The Sea’ Star Daisy Ridley Opens Up Exclusively About Her Graves’ Disease Diagnosis

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      I look up, and Daisy Ridley is standing and waving to me from across the room at the Soho House in West Hollywood.Dressed in a grey sweater (Los Angeles has been awfully cold and gloomy for this time of year) and with her signature short hair, she somehow has that particular mix of star quality and approachability – it’s as if your best friend from next door is now a movie star.It’s this same quality that gives her the chameleon-like tendencies that many actors strive for; her acting projects range from a troubled housewife to a socially awkward office worker to a strong and stubborn Jedi. “It’s all make-believe,” says Daisy, laughing. “It’s about turning up and being very present and being very open and available, but also submitting to someone else’s vision. It’s about being open to what other people believe, even if you come up with ideas of what that is.”In her newest role, Daisy plays the real-life American athlete Gertrude “Trudy” Ederle in Young Woman and the Sea, centred on the story of the first woman who swam the English Channel. (Daisy executive-produced the movie.) It’s also the 98th anniversary of that historic swim – a feat that Daisy learned about intimately. “The first time I swam for the role, we were in a 20-metre pool, and I swam halfway, then started panicking. I was like, I can’t do it. I actually can’t do it,” she says. “It was a classic lied-on-the-CV moment of, What the f*ck have I done?”On the last day, filming in the Black Sea, Daisy was told to just swim as long as she could. She has no idea whether she swam for minutes or for much longer. “I remember thinking, ‘I can’t do this anymore’,” she says. Emerging from the water with the thought, ‘God, I hope that was okay’, and turning to O’Connor, she saw the Olympian trainer had tears in her eyes. Daisy had not just done it, she’d done it well – cold and current be damned. “The build-up to it was worse than the thing. Once you’re [swimming], you’re like, ‘Oh, I’m fine’. And then after the fact, I was like, ‘How did I actually do that?’” she says of the experience.Yet Daisy is no stranger to doing hard things. Diagnosed with endometriosis (in which uterine-like tissue grows outside the uterus and often causes severe pain) in her teens and polycystic ovaries in her 20s, she’s been candid about her health, on social media and in interviews. But now she’s dealing with another curveball: Graves’ disease, an autoimmune disorder that involves overactivity of the thyroid.Photographed by Jonny MarlowBack at our table, Daisy takes a drink of water, then looks at me. “It’s the first time I’ve shared that [Graves’],” she says, moving her hands along the glass. She was diagnosed in September 2023, after her general practitioner encouraged her to see an endocrinologist following bouts of hot flashes and fatigue. (She doesn’t know if all three of her diagnoses are related, but the symptoms for all can be similar.)The star had started feeling terrible following the filming of Magpie, a psychological thriller in which she plays Anette, a wife and mother dealing with her rocky relationship. “I thought, ‘Well, I’ve just played a really stressful role; presumably that’s why I feel poorly’,” she says. When she described to her endocrinologist her symptoms, which included a racing heart rate, weight loss, fatigue and hand tremors, the doctor mentioned that the feeling of Graves’ is often referred to as “tired but wired” – and Daisy realised she felt super irritable. “It was funny, I was like, ‘Oh, I just thought I was annoyed at the world,’ but turns out everything is functioning so quickly, you can’t chill out.”READ MORE: 4 Quotes By Our September/October 2024 Cover Star Daisy Ridley That Inspired Us To *Listen To Our Bodies*With the diagnosis, Daisy experienced some sadness, but also – if she’s being honest – irritation as well. As someone who takes good care of herself physically, it felt to her like a random blow. On the silver linings side, the disease led Daisy to a more routine pattern of daily medication and a more mindful diet. She’s been vegan for years but decided to go gluten-free following her diagnosis. “I am not super strict about it, but generally cutting down on gluten makes me feel better,” she says, noting it is said to help with inflammation for those predisposed to it (like Daisy).The 32-year-old is still working to find balance. Soon after she started implementing the lifestyle changes, she woke up and found herself listening to the birds and noticing the colour of the sky and how it was so blue. “I didn’t realise how bad I felt before. Then I looked back and thought, ‘How did I do that?’”The diagnosis has also led Daisy to a renewed sense of body awareness and reminded her that not everything canbe anticipated. “I’ve always been health conscious, and now I’m trying to be more well-being conscious,” she says. She’s working to pay attention to her body, slow down and rest when she needs to. And she’s integrating things like infrared saunas, cryotherapy, massages and acupuncture into her routine, along with her beloved bath time. She’s into crystals, too and carries around rose quartz with her everywhere she goes; it’s said to promote emotional balance, self-love and peace. “I do a fair amount of the holistic stuff, but I also understand that it is a privilege to be able to do those things.”Daisy is, like so many of us, learning to continuously listen to her body, a thing she knows many women are not inclined to do. “We all read the stats about women being undiagnosed or underdiagnosed and sort of coming to terms with saying, ‘I really, actually don’t feel good’ and not going, ‘I’m fine, I’m fine, I’m fine, I’m fine.’ It’s just normalised to not feel good,” she says.At that point, we sit in a moment of quiet, and I let that sincerity and the severity of that statement wash over us. If you look at the list of health issues she’s dealt with, Daisy has every right to be bitter or overwhelmed, but in reality, she’s thinking about those who have it worse. “In the grand scheme of things, it’s much less severe than what a lot of people go through,” she says. “Even if you can deal with it, you shouldn’t have to. If there’s a problem, you shouldn’t have to just [suffer through it].”In coming to terms with her new reality, her exercise regimen has shifted as well. Having worked out consistently since she was 20, Daisy has always been active in general – her mom put her and her two sisters in gymnastics as kids just to keep everyone busy and moving. Having attended a performing arts school, she also danced and sang.Today, her routine includes working with personal trainer Matt Bevan, who also trains the likes of Lily James, Sienna Miller and Jenna Coleman. “He’s just so good. He understands bodies; he understands fatigue,” says Daisy, who doesn’t really do high-intensity cardio or running or things that “just don’t suit” her body, health issues and goals. “I do lots of stuff that is reactive and functional,” she says, including mobility exercises, some lifting and general calisthenics and bodyweight movements. Moves that keep her going: lateral lunges, split squats, Bulgarian squats and hip thrusts, among others. Bevan also makes sure to integrate coordination drills for Daisy, so her muscles work together as a unit. To do so, they incorporate medicine ball throws and plyometric jumps and hops.Photographed by Jonny MarlowWorking in tandem with Bevan, Daisy integrates specialised trainings for roles that call for it – like swimming with O’Connor or doing kickboxing for another high-action role. For Jedi training, she relied on a lot of arm workouts.(Wielding a lightsabre is no joke.) “Generally, my training stays pretty consistent. And then we tailor stuff to what I’m doing,” she says. “It’s just finding the balance and me understanding now where my tolerance really ends.”And yes, her tolerance does end. After doing her press tour for Young Woman and the Sea, she went straight into pick-ups (i.e., refilming small scenes or moments for a film). “I was just shattered, so I took a few days off training and am now on a ‘deload’ week,” she says. (A deload is where you take a bit of a break or lower the intensity of your workouts.)It’s been an adjustment, because for Daisy, working out is a mental escape, not solely a physical feat. “It’s an hour just for me and it’s my time to do what I need to do to make myself feel good,” she says. The other thing Daisy really likes to do for her mental health? Reading. Daisy has always been a voracious reader and she credits that love of reading as a major reason she’s an actor today. (Two of her recent favourites include Sorrow and Bliss by Meg Mason and As Young as This by Roxy Dunn.) Getting immersed in a script is one of her favourite parts of the job. “I get to the point where, if I’m reading, I can’t hear other people,” she says. “Reading is my meditation.”It’s hard not to see the parallel between tuning in to the words on the page and how she’s now tuning in to her own needs, in terms of managing Graves’ disease, getting lost in what works for her, and finding peace in the new routines of it all. Her hope is that others going through health struggles can do the same and realise there’s calm and acceptance on the other side – you just might have to swim for it.This article appeared in the September/October Issue of Women’s Health South Africa. Written by Samantha Leal. Photographed by Jonny Marlow. Styled by Kristen Saladino. Hair: Mara Roszak using RŌZ Hair, represented by A-Frame Agency. Make-Up: Chanel makeup artist Kate Lee using Chanel Beauty. Manicure: Jolene Brodeur at The Wall Group. More

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      5 First Steps To Take After An Early-Breast-Cancer Diagnosis

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      Receiving an early-breast-cancer diagnosis can feel like a shock to your system, prompting a wave of emotions that can range from fear to sadness, and everything in between. While you’re trying to get your wits about you, know that what to do next is at the ready for you. Here we lay out steps to take toward survivorship. Early breast cancer is when the cancer has not spread past the breast and the axillary lymph nodes. It is also considered ductal carcinoma in situ (when cells lining the milk ducts become cancerous) and stage 1 (small local tumour) through 3a cancer (cancer in nearby lymph nodes). 1. Take A Breath And Centre Yourself“It takes time to process the information when you hear you have breast cancer,” says registered nurse Susan Brown, the senior director of health information and publications at the Susan G. Komen Foundation; a breast cancer organisation in the US. “You may have to hear the diagnosis more than once. You may want to ask the doctor to name and write down what they have found so far. You also may have to learn a new vocabulary, so take a breath.”READ MORE: 11 Symptoms Of Breast Cancer In Women That Aren’t LumpsBe gentle with yourself, and remember that an early-breast-cancer diagnosis is not a death sentence. “The five-year survival rate for stage 1 breast cancer is 100 percent,” says Dr. Shari Goldfarb, an oncologist at Memorial Sloan Kettering Cancer Centre. “The earlier you diagnose and treat, the better your outcome, and most women with stage 1 breast cancer are going to be cured of their cancer.”2. Educate Yourself With Reputable SourcesBoth experts we spoke to agreed that knowledge is power – just be careful where you’re getting it. For example, the first thing many women do is research breast cancer on the internet, but there’s a right and a wrong way to do that. “Don’t just go to Dr. Google, because there is a lot of misinformation out there,” Brown says. “Take time to gather reliable information.” One good rule of thumb is to look for reputable sources with .org or .gov at the end of the site’s web address, as these sources are usually most up-to-date, Dr. Goldfarb says.3. Keep A Journal Or Notebook For Your Thoughts And QuestionsEven before your first visit with an oncologist or a breast-cancer surgeon, consider writing down questions, such as:What type of cancer do I have?

      What stage is it in?

      What is my prognosis?

      What does treatment entail?

      What does it mean for my life?Keep the journal going between doctor’s visits, especially if you begin experiencing side effects from medications and other forms of treatment. “We can often relieve many of these symptoms, so the sooner you tell your doctor what you’re experiencing, the better,” Dr. Goldfarb says. Hot flashes, diarrhoea, constipation and nausea are all common side effects of cancer treatment and documenting your symptoms can help motivate you to reach out to your doctor if you’re experiencing any of them. “For example, if you get a mouth sore two days after chemotherapy, we can prescribe something to relieve it before you come back for your next visit, so you don’t have to suffer through it for another two weeks,” she says. “Don’t let things fester.”READ MORE: 8 Breast Cancer Myths You NEED To Stop Believing

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      4. Establish A Support System“There used to be a stigma with cancer, but not anymore,” Dr. Goldfarb says. “There is nothing you did to get it. You were simply unlucky and you’re going to need good support going through this.” Take some time to consider who will be your support system, whether that includes your partner, other family members, friends or colleagues – or all of the above.Too many women forgo telling their boss and coworkers of their diagnosis, but Dr. Goldfarb says it’s important to share the news with them, too, because you may find yourself calling in sick more or simply not feeling well at work. ”If people understand what is going on, they are more helpful and supportive,” she says.“There is nothing you did to get it. You were simply unlucky, and you’re going to need good support going through this.” —Dr. GoldfarbAnd even if your squad consists of just one or two people, having an advocate who can help you gather information and draft questions can take some of the load off you. “Perhaps they can attend appointments with you as a second set of ears, to take notes or ask questions that you may forget to ask,” Brown says.READ MORE: “I Conquered Ovarian Cancer And Breast Cancer At The Same Time.”Where To Find Support GroupsBuilding a support system also can include connecting with others who have been through a similar experience. “This can be through a support group that’s online or in person,” Brown says. “These groups share information and encourage members to advocate for themselves.”CANSA, for example has several different CANSA Support Groups; from WhatsApp groups, zoom, face-to-face and Facebook groups where patients, friends and family can find support and friendship and share information. You can find a full list of the groups as well as how to join here.Just remember to ask your doctor about anything you read or hear that concerns you, rather than take another person’s advice as fact. Brown likens this to announcing you’re pregnant, then hearing nothing but horrible labour and delivery stories. “If someone gives you something to think about, clear it up with your doctor right away so you don’t worry unnecessarily,” Brown says. “Another person may not even have the same type of cancer as you, or maybe they had it years ago, but since treatment is always changing, what they say may have no bearing on you.”READ MORE: What To Know About Breast Cancer As A Young Woman5. Consider Getting A Second OpinionAn early-breast-cancer diagnosis is a physical and emotional diagnosis, and you must feel comfortable with the care you’re getting, says Dr. Goldfarb. Even if the diagnosis and treatment plans end up aligning, many patients find a second opinion goes a long way toward helping them make peace with their diagnosis. “The first person you meet is not always the right fit,” Dr. Goldfarb says. “This is an important, serious diagnosis, but it’s also important to feel like you’re getting good care. If it’s not a fit with the first person, a second opinion can give you peace of mind.” Brown adds that asking for another expert’s opinion may not be necessary if you have a common type of breast cancer, but occasionally a person may have an unusual type of breast cancer, something that a pathologist doesn’t see very often. Even if the diagnosis and treatment plans end up aligning, many patients find a second opinion goes a long way toward helping them make peace with their diagnosis.Whatever the reason – even if it’s just that you’ll feel better if another doctor looks at your test results – the doctor or hospital where your biopsy was done can help you find another source. “Sometimes even within the same facility, you might find a different doctor,” Dr. Goldfarb says. “I see fewer patients as an oncologist, but I see them much more frequently, which is why it’s so important to find someone you connect with, keeping in mind that this is going to be a long-term relationship.”She suggests looking for someone who approaches breast cancer holistically: “A lot of emotions are involved. Even though early-stage breast cancer is likely to be cured, for you, it’s a traumatic experience.”READ MORE: My Experience With Breast Cancer, At Age 27Lastly…It’s impossible to control an early breast-cancer diagnosis and everything that comes with it, so try focusing on the things you can control. “Reading about it and talking about it are important,” Dr. Goldfarb says – because they will help remind you that most women diagnosed with early-stage breast cancer become survivors. “This is why regular mammograms and self-exams are important – they lead to earlier diagnoses.”The key, she says, is to stay positive and surround yourself with positive people. “It’s hard and it hits you at different points, but I am always amazed at how optimistic people can be even in difficult situations,” says Dr. Goldfarb. “It will help you get through the journey.”This article by Ana Pelayo Connery was originally published by Women’s Health US More

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      Everything You Need To Know About Type 1 Diabetes

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      Per the Diabetes Atlas, over 40,000 people in South Africa suffer from diabetes. And, according to the Type 1 Diabetes Index, 39 healthy South African lives are lost due to the condition. What’s more, an estimated 100,000 people are undiagnosed, according to the Diabetes Atlas. Here’s what to know about Type 1 diabetes specifically.

      What Is Type 1 Diabetes?

      Type 1 diabetes is a chronic autoimmune condition in which the pancreas produces little to no insulin. It is provoked by an autoimmune reaction, in which the body attacks the cells in the pancreas that produce insulin. Without insulin, glucose builds up in the bloodstream and cannot enter cells to produce energy, leading to elevated blood glucose levels and a range of symptoms and potential complications.

      This process may unfold for months or years before symptoms appear. While some individuals with type 1 diabetes have a genetic predisposition to the condition, others do not, and researchers are still working to pinpoint potential environmental factors—like viruses or other stressors—that may trigger the autoimmune attack. Diet and lifestyle habits do not cause type 1 diabetes.

      Type 1 diabetes has historically been referred to as “juvenile” or “insulin-dependent” diabetes. But Dr Joel Zonzsein, director of the Diabetes Center at the University Hospital of the Albert Einstein College of Medicine, notes that although the condition is “mostly diagnosed in children and young adults, it can develop at any age and should be taken seriously as a possibility in adults—referred to in such cases as ‘latent autoimmune diabetes of the adult’ (LADA).”

      What Are The Causes Of Type 1 Diabetes?

      Type 1 diabetes is caused by an autoimmune reaction. Having a parent or sibling with the disease may increase your risk for developing type 1 diabetes. Environmental factors may also play a role in triggering the autoimmune reaction, but researchers are still working to better understand this possible pattern.

      What Are The Symptoms Of Type 1 Diabetes?

      Type 1 diabetes symptoms may occur suddenly, often in adolescence or early adulthood and can include:

      Talk to your healthcare provider if you notice any of the above symptoms in yourself or your child. In some cases, the first noticeable symptoms of type 1 diabetes may be signs of a life-threatening state called diabetic ketoacidosis (DKA). Symptoms of DKA include:

      If you or your child have symptoms of DKA, contact your doctor or go to the nearest emergency room immediately.

      How Is It Diagnosed?

      Diagnosing type 1 diabetes requires only a few simple tests. Doctors most often use a random plasma glucose (RPG) test, which measures blood glucose at a single point in time, to diagnose. A random blood-glucose test higher than 200 mg/dL suggests a diabetes diagnosis, regardless of when you last ate a meal or snack. Often, a healthcare provider will use an A1C blood test, which provides an average of blood glucose levels over a period of three months, to determine the duration of a patient’s high blood glucose.

      While these tests can determine whether you have diabetes, they cannot differentiate between type 1 and type 2 diabetes. Treatment plans differ significantly between the two conditions, so it is crucial to have a correct diagnosis.

      To determine if you have type 1, a doctor will test the blood for specific auto-antibodies that are a common marker of the autoimmune reaction that causes the condition. They may also test your urine for ketones, which are produced when the body burns fat for energy instead of glucose and indicate type 1 diabetes if present.

      How Is Type 1 Diabetes Treated?

      While treatment options have significantly advanced in the past few decades, there is no cure for type 1 diabetes. So living with it—and preventing later complications—requires close blood-glucose management, via a blood-glucose meter or a continuous glucose monitor.

      Type 1 diabetes is primarily managed via insulin therapy. Different types of insulin work at different speeds and last different lengths of time. You may need to use more than one type. Insulin can be taken in several different forms to best suit personal preferences and lifestyles:

      Syringes and pens: These are injected multiple times daily and often involve a combination of short- and long-acting insulin types. Different brands vary slightly in their effective onset, peak time and duration.

      Insulin pumps: Pumps are small devices that deliver a continuous supply of long-acting insulin throughout the day via a small tube inserted under the skin, mimicking a healthy pancreas. They can also be programmed by the user to release short-acting insulin during mealtimes.

      Artificial pancreas (AP) systems: These systems combine the functions of an insulin pump with a continuous glucose monitor to adjust insulin delivery based on glucose fluctuations. By responding to real-time glucose readings, AP systems can regulate blood sugar more effectively than traditional manual methods. As the name indicates, this form of closed-loop management most effectively imitates a healthy pancreas—but does require the use of two devices at all times.

      Inhaled insulin: Quick-acting inhaled insulin is one of the newer forms of FDA-approved treatment for type 1 diabetes management. It is used in combination with long-acting insulin (either via injection or pump) and inhaled shortly before meal times. However, according to Diabetes South Africa, this treatment is not yet available here.

      Living With The Condition

      Living a healthy life with type 1 diabetes also involves lifestyle adjustments, including:

      Regular blood-glucose monitoring: Checking blood-glucose levels throughout the day is essential to managing the condition and preventing future complications that can result from prolonged high blood sugar.

      Carbohydrate counting: In order to maintain stable blood-sugar levels, it’s often important to match your insulin dosage to your carbohydrate intake. An endocrinologist can help you determine your individual insulin-to-carb ratio and dose accordingly for each meal and snack. Managing this condition does not require you to give up your favourite foods—so long as you know how to dose for them!

      Movement: Regular exercise can help to regulate blood sugar levels and improve long-term health.

      Regular checkups: People living with type 1 diabetes should regularly meet with a team of medical specialists, including an endocrinologist, optometrist and in some cases a dietitian, to help monitor their blood-glucose management and prevent future complications.

      Complications Of Type 1 Diabetes

      Image by WomensHealthMag.com

      Although this is a chronic and lifelong condition, many people live long and healthy lives with it, with few or no associated complications. “Keeping blood sugar levels under control is the most important thing that people with type 1 diabetes can do to prevent complications,” Dr Zonszein says. He also emphasises the importance of regular check-ups and developing a good management plan with a team of medical specialists.

      Poorly managed type 1 diabetes—namely, continuous high blood sugar, or hyperglycemia—can damage several areas of the body. Complications can include:

      Nerve damage: Prolonged high blood glucose levels can cause nerve damage. This leads to diabetic neuropathy, which most often affects the hands and feet.

      Eye problems: Elevated or uncontrolled blood glucose levels can also cause diabetes-related retinopathy. This can lead to vision loss, blindness, macular oedema and glaucoma.

      Kidney damage: High levels of glucose in the blood can damage the blood vessels and filters in the kidneys (nephropathy).

      Foot issues: High blood glucose levels can reduce the blood supply to the feet, resulting in reduced sensation. This can increase the risk of wounds, cuts, infections and non-healing sores.

      Complications related to the heart and blood vessels: Extended high blood glucose levels can damage the blood vessels and nerves. It can increase your risk of heart attack, stroke and high blood pressure.

      Gum disease: Excess glucose in the blood can move into the saliva, causing germs and plaque. These increase the risk of tooth decay and gum disease.

      How To Prevent It

      Unfortunately, there is no way to prevent type 1 diabetes. Because it can be passed down genetically, your family can be preemptively tested for auto-antibodies. Their presence in the blood—even in the absence of symptoms—can help catch the early onset of the condition.

      This story was written by Zoë Brown and was first published on WomensHealthMag.com More

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

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

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

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

      Who’s at Risk?

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

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

      Biogen Iron + Vitamin C

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

      Ferrimed

      This gold-standard iron supplement is recommended by doctors.

      Solgar Gentle Iron

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

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

      Signs of Iron Deficiency

      Fatigue

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

      Shortness of breath

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

      Frequent headaches

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

      Dry hair and skin

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

      Strange cravings

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

      Weakness

      Pale skin

      Cold hands and feet

      inflammation or soreness of your tongue

      Poor appetite

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

      What you can do to raise your iron levels

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

      Beef or chicken liver

      Breakfast cereals enriched with iron

      Beans

      Tofu

      Dark green leafy vegetables

      Pumpkin, sesame, or squash seeds

      Red meat

      Oily fish

      Nuts

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

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      Here’s Why Burnout Among Women Is A Bigger Issue Than You’d Think

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      Burnout is incredibly common and even more so the further along the year goes. And women bear the brunt of burnout rates, according to studies. The issue is larger than you’d think and affects women differently than it does men. That’s because women shoulder responsibilities at home and at work, taking on roles that can be emotionally and physically draining.

      What is burnout?

      Burnout is a state of emotional, physical and mental exhaustion resulting from prolonged stress. Globally, just over 42% of women report being burned out. Women are delivering performance and business results but at a great personal toll.

      How burnout manifests among women

      International studies have shown that women in senior management roles do more to help their employees navigate work-life challenges relative to their male peers. Women spend more time helping manage workloads and are 60% more likely to be focusing on emotional support. This is important, as it helps employees feel good about themselves. But employees have reported that when they receive additional support, they are happier in their job and less likely to move.

      Women take on work at home, too

      One in three women and 60% of mothers with young children spend five or more hours a day on housework, homework and caregiving. Five hours a day is equivalent to a half-time job.

      “Burnout arises when individuals cannot access enough recovery between stressors,” explains Kerry Rudman from Brain Harmonics, a Neurofeedback organisation specialising in retraining brains.

      “We see this particularly with employed parents who face a higher number of and longer exposure to stressors from the multiple roles they play. This is compared with non-parents. And they have less ability to access periods of recovery as a result. Employed parents report several stressors. In particular, a lack of work-life balance, increased responsibilities at both work and home, greater concern for safety at work and for their kids at school, a loss of social support and isolation.”

      In collective studies conducted around the world, employed parents have reported the following in comparison to non-parents.

      Women are worn-out after work

      The compounded pressure of working while parenting, including remote schooling and working, has left many with feelings of apathy and fatigue. They feel that they are failing to live up to their own expectations across their multiple social roles. There are also indications that parents are not finding support or help from their employees.

      “Of the parents who report burnout – 90% believe their management considers productivity to be more important than mental health,” says Rudman. “Because of this, a lot of people will never discuss any issues that they are experiencing with their management or co-workers. People don’t want to be seen as incompetent or be at risk of being replaced. There is an assumption that people should be glad that they have a job right now and everyone just needs to do the extra work demanded of them as they could easily be replaced.”

      Employed parents report a range of stressors that have deteriorated their mental health. The level of household responsibilities is a particular problem. “In a survey conducted by Brain Harmonics, parents experiencing symptoms of burnout are more often responsible for all household duties. That’s compared with parents not experiencing symptoms of burnout (57 percent versus 41 percent),” says Rudman.

      In fact, the majority of parents responsible for all household duties report symptoms of burnout. These responsibilities, including caring for older adult family members in addition to children, most often fall to women. They have also been more likely to cut back on paid work during the COVID-19 pandemic in order to provide childcare. For these women, reduced paid time at work could also exacerbate the symptoms of burnout, if their responsibilities at work do not also decrease.

      Moms are worried about their kids

      Four in five employed parents say that they feel concerned about their child’s mental health. And more than one-third rate this concern as extreme.

      In a McKinsey and Co survey, parents are more likely than non-parents to report missing days of work because of burnout. They are also more likely to use leaves of absence and supported employment.

      Employed parents are more likely than non-parents to see themselves staying at their employer in two years’ time. But burnout correlates to employed parents’ likelihood of not recommending their place of work to others.

      “What’s more, stress and burnout, are the main reasons that cause people to consider leaving their jobs,” says Rudman.

      Alleviating the symptoms of burnout

      If you think you’re burnt out, or heading in that direction, therapy is a powerful tool. It’s a way to verbalise and let go of stressors while creating lasting, sustainable habits that can support a well-rounded lifestyle. Neurofeedback is another option: a non-invasive tool that can improve mental health and the feelings of physical burnout. It measures brain waves and provides a feedback signal to the brain so that new, healthier neuropathways are formed. For more information about neurofeedback training, check out Brain Harmonics.

      As with anything, burnout is a condition that needs to be treated with expertise. Chat with your doctor and a therapist to get the help you need. More

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

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      In 2015, high blood pressure, or hypertension, caused an estimated 10.7 million deaths worldwide. Since then, its prevalence has grown from 25% to greater than 40%. Approximately 8.22 million South African adults with no private health insurance have hypertension, according to a recent study. That’s too high. Your sneaky coffee addiction and having a tipple too many could contribute to higher numbers. Here’s what to know about the risk factors, and when to worry.  

      Hypertension: our silent problem  

      Hypertension is known as ‘the silent killer’, because of the lack of apparent symptoms. Often, patients have no idea their blood pressure is dangerously high. That’s not all. High blood pressure can also be a precursor for dementia and cognitive decline later in life, according to the CDC. Also, hypertensive people are at a higher risk for developing kidney disease.

      While the rates for men in South Africa are lower, the rates for women are worryingly high, with about 40.99% of adult women in South Africa battling high blood pressure, per the World Obesity Federation, pushing our ranking up to 23rd in the world.  

      “Research suggests that cardiovascular disease causes more deaths in South Africa than all the cancers combined – a sobering statistic,” says Dr Adrian Rotunno, a Virgin Active panel expert and Sport and Exercise Medicine physician. “Many reports show that diseases of the circulatory system account for nearly a fifth of all deaths in the country, followed by what is termed “diseases of lifestyle” including diabetes mellitus (high blood sugar), hypertension (high blood pressure), hypercholesterolaemia (high blood cholesterol), and obesity.”

      When to check your blood pressure

      With rates this high, it’s important to keep tabs on your own number. Smartwatches can help, but they don’t always give accurate readings, so get to a clinic or a nurse and have yours checked regularly – at least once a year, if you’re over 40, and once every two years if you’re not at risk or younger than 40.

      Are you at risk for high blood pressure?

      There are several risk factors for high blood pressure that many of us may harbour, and be unaware of. That includes smoking (or that sneaky vaping habit), being sedentary and too much caffeine and alcohol use. Being overweight is also a risk factor.

      Smoking

      Smoking – and even vaping – spikes your blood pressure and increases your heart rate. Whether you smoke regularly or not doesn’t matter, either. The American Heart Association found in a report that “people who used e-cigarettes and people who smoked combustible cigarettes had greater increases in blood pressure, heart rate and blood vessel constriction, immediately after vaping or smoking, compared to people who did not use any nicotine.” Smoking constricts the blood vessels, leading to higher blood pressure readings. If you vape or smoke, try find a way to quit.

      Being sedentary

      Per research in the journal Hypertension, people the world over are moving less and less, despite clear guidelines saying that more movement is the key to mitigating chronic diseases like high blood pressure and more. What you should do? Move more and sit less, says the American Heart Association. 150 minutes of moderate activity (walks, gardening) can lower high blood pressure.   

      Drinking

      Even drinking just a little raises your heart rate, per a study in Cochrane Library. It found that drinking a high dose of alcohol (the equivalent of 30g or more), raised blood pressure more than 13 hours after consumption, even when it temporarily lowered the blood pressure immediately after drinking. For women, guidelines suggest no more than one drink in one sitting – any more and your BP is at risk. Moderate drinking is defined as two drinks, while more than three glasses in means you’re on a binge – and placing yourself at risk.

      Caffeine

      Go low and slow on the coffee and energy drinks. Per one study, caffeine spiked BP and this can be prolonged, over several hours. “Typically, blood pressure changes occur within 30 minutes, peak in 1-2 hours, and may persist for more than 4 hours,” the authors note. Per the NHS, try to limit yourself to less than four cups a day.

      How to prevent high blood pressure

      Exercise and a healthy diet are essential to preventing the onset of high blood pressure, but in some cases, seemingly healthy people can have frighteningly high numbers. That’s likely because sneaky habits could get in the way. Steer clear of any that could lead you to the ER, and adopt healthy eating habits (like going steady on salt and booze). And if you’re at risk (with any one of these habits taking over), check your blood pressure – it could save your life.   More

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      6 Ways To Get Rid Of A Stuffy Nose Fast And Breathe Again, According To Doctors

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      You know when you blow your nose and nothing comes out? Or when you try to inhale and it feels like a dead end? You’re likely stuck with a stuffy nose, and there are few things more annoying. It’s understandable you’d rush to search for how to get rid of a stuffy nose as soon as it crops up.

      What causes a stuffy nose?

      First, you should know the medical term for a stuffy nose is “rhinitis,” which means inflammation of the mucus membranes (a.k.a. mucosa) inside the nose, says Dr Craig Polinsky, an internal medicine specialist at Amicus Medical Centers. “When a person inhales an allergen into their nasal passage, either from a virus, bacteria, or any allergen, cells known as mast cells release a chemical called histamine, which starts the inflammatory process,” he explains. This is what causes mucus to build up, leading to a stuffy nose, along with other symptoms like sneezing, nasal itching, coughing, sinus pressure, and itchy eyes.

      You may think the mucus is to blame, but the stuffiness is mainly due to vein swelling in your nose, says Dr Steven Alexander, an otolaryngologist at ENT and Allergy Associates. “A lot of people will blow their nose repeatedly trying to get the mucus out, when the real issue is the swelling,” he notes. “Blowing your nose is useful, but if nothing is coming out, it generally means there’s not a lot of mucus.”

      Nose inflammation culprits

      The three common culprits behind inflammation in your nose are infections, allergies, and nonallergic rhinitis, says Dr. Alexander. Infections like COVID-19 and the common cold are caused by viruses or bacteria, while allergies are often seasonal and related to triggers in the environment such as pollen, dust, and animal dander. And nonallergic rhinitis is set off by pollution and temperature changes.

      To find the appropriate remedy, you’ll first need to find out what’s causing your stuffy nose. If you are experiencing itchy or watery eyes along with sneezing and runny nose, it’s likely allergies or nonallergic rhinitis. But if you have discharge from your nose that is thick, yellow, or green, then it’s more likely to be infectious.

      Ready for some much-needed relief and to breathe again? Try one of the following treatments recommended by experts.

      Meet the experts: Dr Craig Polinsky, is an internal medicine physician with 23 years of experience. He practices at Amicus Medical Centers in Palm Beach, Florida.

      Dr Steven Alexander, is an otolaryngologist and a member of the American Academy of Otolaryngology – Head & Neck Surgery and the American Medical Association. He treats all ear, nose, and throat disorders in adults and children.

      1. Use a saline nasal spray.

      A saline nasal spray is a simple, sterile, saltwater solution that is good for congested nasal cavities, says Dr. Alexander. This over-the-counter treatment works by drawing water out of the congested mucosa in your nose, ultimately shrinking the swollen nasal tissue and clearing up the stuffiness, he explains.

      Saline spray is a safe option for all adults and can be used as often as needed to relieve symptoms, but overuse may cause some of the fluid to drip from your nose.

      2. Try nasal saline irrigation.

      Nasal irrigation (also known as sinus irrigation) is a variation of a saline nasal spray. It still uses a saline solution, but is applied with a larger sinus irrigation squeeze bottle, such as a neti pot. The saline gets deeper into the nasal cavity and goes around the back of the nose to come out the other side, says Dr. Alexander. This OTC method may be more effective than a saline spray because the larger volume of solution covers a larger area in the nose, rinsing it clean.

      Nasal irrigation is safe for all ages, but if you are immunocompromised, check in with your doctor before attempting this, as nasal problems could indicate something more serious.

      For a homemade solution, Dr. Alexander recommends adding ¼ teaspoon of kosher salt (so that it does not include iodine) and ¼ teaspoon of baking soda into eight ounces of sterile water (either distilled water or water you boil for 10 minutes and cool.) “Never use tap or bottled water without sterilizing it,” he notes.

      3. Take an antihistamine.

      Antihistamines such as Allergex can also help wipe out any congestion. “These medicines block the production of histamine, which is the primary driver of inflammation and mucus production,” says Dr. Polinsky. And if you also have sneezing and sinus pressure, he recommends using antihistamines along with a nasal spray. While safe for most people, talk to your doctor before taking antihistamines if you are pregnant, planning to become pregnant, or breastfeeding.

      4. Reach for a medicated nasal spray.

      If you’re looking for congestion relief stat, the fastest OCT remedy is Afrin (also known as oxymetazoline), says Dr. Alexander. “It works within minutes by constricting the blood vessels in your nasal mucosa, decreasing swelling and opening your nasal airways.”

      While effective, it is extremely important to use it only occasionally and for short periods of time. “When it constricts the blood vessels in your nose, the tissue gets less oxygen, and with prolonged use, it can cause damage to the tissue,” explains Dr. Alexander. The mucosa then responds to the damage by swelling up even more, making you feel worse. “It’s best used no more than twice a day for no more than three days in a row,” he says. “After that, stay away for at least a month.”

      Corticosteroid nasal sprays also work by constricting the mucus membranes in the nose and decreasing inflammation, says Dr. Polinsky. “One of the benefits of corticosteroid nasal sprays is that they are readily available, and the medicine works just in the nasal passage.” In other words, it won’t make you drowsy.

      Dr. Polinsky recommends one or two sprays per day, and while you might have a little blood in the mucus if you blow your nose afterwards, it’s nothing to worry about. If the bleeding becomes severe, stop use and check in with your doctor.

      5. Get some eucalyptus oil.

      If you’re looking for a natural home remedy, Dr. Polinsky suggests eucalyptus oil. Studies showed it can work as a pain reliever. It also has anti-bacterial and anti-inflammatory properties to decrease mucus production and nasal inflammation. “Eucalyptus oil can be inhaled in a steam through a diffuser to reduce nasal symptoms or by adding a few drops of oil into a bowl of hot water,” says Dr. Polinsky. There are also eucalyptus lozenges and vapor rubs, which can also help to clear the nose.

      While eucalyptus oil is safe to smell and inhale, avoid ingesting or putting it directly on your face. Also, make sure to store it in a cool, dry place. Heat and direct sunlight can change the composition of this essential oil.

      6. Turn on your humidifier.

      Humidifiers can reduce nasal congestion and sinus pain by releasing water vapour into the air and loosening the mucus in your nose, says Dr. Polinsky. Sleeping with a humidifier on also increases moisture and humidity, eliminating dry air that can irritate and inflame the nasal passageways.

      Humidifiers can help ease symptoms, but always use a cool-mist model to avoid burns and keep it several feet away from the bed, according to the National Library of Medicine. Use distilled water in the unit and remember to frequently drain and clean since bacteria can grow in stagnant water.

      This article was first published in womenshealthmag.com. More

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      Salt Deficiency: 9 Disturbing Signs You’re Really Not Eating Enough Salt

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      Ah salt… The crack cocaine of dinner parties. These health-conscious days, a raised eyebrow as you reach for the shaker is par for the “course”, given that too much salt can be detrimental to otherwise healthy bodies.

      But what if we told you that too little salt can also be bad for you? Yup: Sodium is actually a mineral that’s fairly critical for a number of your bodily functions, including fluid balance, blood pressure management and the nervous system.

      A condition called hyponatraemia results from a low level of sodium in the blood, and it’s caused by… you guessed it: Too little of this maligned condiment. In fact, head’s up Fit Fam: Hyponatraemia may be caused by drinking too much water, for example during strenuous exercise, without proper replacement of sodium, which could lead to a salt deficiency. Electrolyte drinks, on the other hand, replenish sodium stores.

      READ MORE: New Research Shows Where Women Carry Fat Could Protect Them From Brain Disease

      What Causes Low Sodium Levels?

      A string of medical conditions can lead to low sodium levels in the body: kidney failure, congestive heart failure, adrenal insufficiency, hypothyroidism and cirrhosis of the liver. Anorexia and certain meds can also cause a sodium imbalance. But it can also result when sodium is lost during prolonged sweating and severe vomiting or diarrhoea.

      For the majority of us, the only time this would be an issue is if you have a diet severely low on salt, or you’re doing some mega training accompanied by mega sweating. Drinking too much water during exercise may dilute the sodium content in your blood, and dehydration also causes your body to lose fluids and electrolytes, which may cause your sodium level to dip. So you need to get that balance right.

      READ MORE: How To Use Genetic Testing To Improve Your Health

      So, What Should You Watch Out For?

      In long-term (chronic) hyponatraemia, where the blood sodium levels drop gradually over time, symptoms can be very non-specific and can include:

      Headache

      Confusion or altered mental state

      Seizures

      Decreased consciousness

      But the more subtle symptoms include:

      Restlessness

      Muscle spasms or cramps

      weakness

      dizziness

      Tiredness

      All of which can be accompanied by nausea and vomiting.

      How Is Salt Deficiency Diagnosed?

      The symptoms of hyponatraemia are not specific, so you’d need to pop in on your doc for a blood test to measure your sodium levels.

      READ MORE: 5 Things We ALL Do To Avoid Germs, That Are Actually Useless AF

      And How Is It Treated?

      Mild hyponatraemia may not require treatment other than adjustments in diet, lifestyle or meds. For severe cases, treatment often involves intravenous fluids and electrolytes.

      And If You’re Feeling Daring…

      Believe it or not, there are people out there who swear by downing pickle juice after a particularly heavy workout. This age-old remedy apparently works because pickle juice is made up mostly of water, vinegar and… salt. But, because there’s a bunch of conflicting evidence on its benefits out there, we suggest sticking to your regular electrolyte drink. More