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    These Unusual PMS Symptom Treatments Actually Work – Minus Painkillers

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

    Feelings of depression or irritation and anxiety

    Tiredness or trouble sleeping or feeling extra fatigued

    Bloating or cramping – or both

    Tender breasts

    Headaches or migraines

    Acne

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

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

    Zoie Health Cycle Calm

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

    Vitamin Me PMS Support

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

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

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

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

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

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

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

      What is fibre and how much do you need?

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

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

      Photo by Valeriya Kobzar on Pexels

      Dietary Fibre

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

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

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

      Image by: Wikimedia Commons

      Added Fibre

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

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

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

      Image by Freepik

      Soluble Fibre

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

      Image by Freepik

      Insoluble Fibre

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

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

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

      Benefits Of A High-Fibre Diet

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

      More fibre may help lower your cholesterol.

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

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

      It supports good gut health.

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

      It may lower your risk of certain diseases.

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

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

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

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

      Potential Risks Of A High-Fibre Diet

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

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

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

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

      General Guidelines For A High-Fibre Diet

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

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

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

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

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

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

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

      What Are Tissue Salts?

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

      Why Your Cells Need Tissue Salts

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

      Benefits and Usage

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

      The 12 Tissue Salts

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

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

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

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

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

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

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

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

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

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

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

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

      Trusted by Natura

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

      A Word on Lactose Intolerance

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

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

      **WH Partnership More

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      Nailed it: Hidden Health Secrets Of Your Hands

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

      What your hands say about your health

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

      Nail colour and texture

      Pale or white nails can indicate anaemia or liver disease.

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

      Pitted or rippled nails could suggest psoriasis or inflammatory arthritis.

      Skin condition

      Dry, cracked skin can indicate eczema or thyroid problems.

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

      Hand strength and coordination

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

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

      Risks and dangers: Nail polish and remover

      Image by Freepik

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

      Nail polish

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

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

      Nail polish removers

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

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

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

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

      Protect yourself from harmful substances

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

      Choose products wisely

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

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

      Ensure proper ventilation

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

      Remember, natural isn’t always better

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

      Handy tips for healthy hands

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

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

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

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

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

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

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

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

      **WH Partnership More

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      Can Your VO2 Max Really Reduce Your Death Risk?

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      New research released by Discovery Vitality emphasises the need to view cardiorespiratory fitness (measured as VO2 max) as an important health risk metric. Insights were drawn from Discovery’s unique data, including lifestyle information, clinical screening results and insurance claims data. The findings show the tangible benefits of prioritising CRF which dramatically reduced risk of developing – and dying from – cardiovascular diseases, certain cancers and diabetes, among other conditions.

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      Vitality Fitness: A one-tap, first-of-its-kind fitness platform

      Linked to these insights, Discovery Vitality announced the launch of two exciting updates to the programme aimed at enhancing the health outcomes of its members. They are a new rewards points metric based on cardiorespiratory fitness level, and a first-of-its-kind exercise platform called Vitality Fitness. The new platform brings a new level of convenience and access to Vitality members, enabling them to view and book an extensive range of workouts provided by a network of gyms and fitness studios around the country. Members access the booking platform through the Discovery app and can book classes in a few taps.

      “My vision is that the insights from this research on cardiorespiratory fitness help inform the global effort to combat the growing epidemic of physical inactivity and its associated health risks. We’re continually exploring ways to incentivise and promote healthier lifestyles among our members, and it’s important that these are backed by research and enabled through the smart use of technology to fit easily into people’s lives,” says Vitality CEO, Dinesh Govender

      READ MORE: Ready To Get Fit? Tap Into The New Vitality Fitness Platform

      VO2 Max: A Key Metric For Overall Health

      Cardiorespiratory fitness refers to how well your respiratory and circulatory systems supply your body with enough oxygen to keep exercising. VO2 max is a measure of the maximum amount of oxygen that your body can use when you’re exercising. As your VO2 max increases, so does your aerobic endurance and ultimately your cardiorespiratory fitness. It is a powerful indicator of one’s potential for a long and healthy life, as even a moderate improvement in VO2 max can reduce risk of death by 21-30%. By understanding and improving VO2 max, individuals can reduce their risk of cardiovascular diseases, certain cancers, and diabetes.

      Vitality’s newly published white paper on navigating cardio fitness for optimal health outcomes highlights the critical role of cardio fitness in health management: Vitality members with higher cardiorespiratory fitness levels experience 30% lower hospital claims, and exhibit 95% lower prevalence of obesity, 84% lower prevalence of high-risk blood glucose levels, and 70% lower prevalence of high blood pressure.

      Good Habits Can Influence Your CRF

      While many may think that their genes largely determine their cardiorespiratory fitness level, this research revealed the importance of forming good habits: Vitality’s fittest members tend to exercise more frequently, for longer, and at higher intensities. Vitality members with higher cardio fitness levels also tend to have earlier bedtimes, earlier wake-up times, and longer sleep durations. All in all, members with higher Vitality statuses exhibited higher cardiorespiratory fitness levels

      “Through advancements in wearable technology and the Vitality Fitness Assessment, our members can easily estimate their VO2 max. This cardio fitness measurement serves as a valuable benchmark for overall health. Our new white paper provides comprehensive research insights, practical guidelines, and tailored pathways to help members understand and improve their VO2 max,” says Dr. Mosima Mabunda, Vitality’s Head of Wellness.

      Prof Jon Patricios, Professor of Sports and Exercise Medicine at Wits University, adds, “In a country with stretched health resources and large disparities in access to care, there is an accessible and affordable solution: optimal cardiorespiratory fitness. The prescription of aerobic-based exercise provides some of the most effective disease prevention strategies and should be our core lifestyle intervention.”

      From July 2024 onwards, Vitality members can earn up to 10,000 Vitality points by improving their VO2 max.

      VO2 max readings will be categorised into five Vitality Cardio Fitness Levels: low, fair, good, excellent and superior. While there is no single ideal VO2 max, everyone should strive to improve to the next level due to the health benefits. The greatest health benefits are seen in individuals who move from a low to a fair level, with additional benefits realised as one improves to a good or higher level. For most people, reaching a good Vitality Cardio FitnessLevel for their age and gender is a great milestone and will provide the health protection needed to live a long, healthy life.

      “By rewarding Vitality members for knowing and improving their cardio fitness, we are not only encouraging varied exercise intensities and durations but also helping them protect their health and extend their lifespans,” says Govender.

      Download the research paper here: Navigating Cardiorespiratory Fitness for Optimal Health. More

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      The July/August 2024 Issue Stories That Are Inspiring Our Editors Right Now

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      We really created something special with this issue – yes, we said it! While tackling all things ‘positive body image’, ‘sports’ and celebrating the inspiring girlies who are off to the 2024 Paris Olympics, so much careful consideration went into each topic covered.

      The July/August 2024, themed The Body Issue, couldn’t have come at a better time, reckons our editor Gotlhokwang Angoma-Mzini. She reminds us of this very crucial factor: “What’s important is to know that our current body is all we have and any future version of ourselves will be reached with this present-day body. So it doesn’t need criticism, it needs encouragement.” The WH Sport section (flip the mag to access it) covers a cycling taboo that’ll give you literal goosies. We certainly had many ‘WTF’ and ‘women go through so much’ moments while editing it.

      Read on to find out what stories our editors are excited for you to lay your eyes on. These, are some life-altering reads we tell ya!

      These Stories Are Inspiring Our Editors Right Now

      Strength Is Universal, July/August 2024

      Chamain van Zyl, Online Editor

      “I hate to sound clichéd, but I’m completely hooked on the entire WH Sport bumper edition! I’m such a die-hard sports fan. You know the type – I get choked up at the finish line and spend Sundays rewatching the highlights. Yep, that’s me, #TeamSA’s biggest supporter. So, this issue is pure gold in my books! From the captivating cover featuring Jo-Ané van Dyk to the Hall of Fame story on Penny Heyns – and all 10 global editions of Women’s Health uniting to celebrate women in sport, this issue is an absolute must-buy. If you’re as passionate about sports like I am, I urge you to grab your copy a.s.a.p!”

      Liquid Gold, July/August 2024

      Kemong Mopedi, Deputy Editor

      If there ever was a place called soup heaven, pages 90 to 95 in the latest issue of Women’s Health SA is it. Cooking, once a favourite pastime of mine, is now a chore that I dread with every fibre of my being (adulting, not me!) Enter soups…Easy and convenient to make, one pot usually ensures that I get all the necessary nutrients needed to sustain my body. I love discovering new recipes and sprucing up old ones. I also scored another soup jackpot in the form of our digital soup guide – pages upon pages of soup recipes for all seasons! Prepare to seriously ladle up…

      READ MORE: The Secrets Of Successful Athletes

      Self-Esteem Under The Microscope, July/August 2024

      Michelle October, Features Editor

      2024 has turned out to be my year of deep self-work in order to uncover this elusive ‘self-love’ concept buried under years of trauma. Self Esteem Under The Microscope (page 48) couldn’t have come at a better time. It’s not so much a step-by-step guide to loving yourself (spoiler: it’s always a work in progress); rather, this article looks at the science of self-esteem and the many layers that create how you view yourself. By unearthing these layers, you can address them one by one until you’ve got a more positive way to look at yourself! An absolutely fascinating read. 

      Why Women Are Choosing To Be Child-Free, July/August 2024

      I’ve always known that being a mother wasn’t my journey. But I’ve always been told that it should, and will, be. Why Women Are Choosing To Be Child-Free (page 84) interrogates this concept and shares the views of many women who decided to forgo motherhood. It also serves as a helpful guide to child-free by choice women who need a bit of guidance for navigating conversations around the topic with others. Because there’s no reason to live a narrative that isn’t yours. 

      Hot & Bothered, July/August 2024

      Gotlhokwang Angoma-Mzini, Editor

      Everywhere I turn, I come across headlines that read something along the lines of: ‘Hidden Signs Your Body Is Inflamed’ or ‘How To Reduce Inflammation’. Inflammation is a common buzzword in the health and nutrition sphere lately. It’s deemed a major player in all sorts of health issues you don’t want to deal with. *Cue scary music*. But not all inflammation is necessarily bad. In fact, it can be quite a healthy, normal process for our bodies. Like, if you have a sprain, your body is stopping you from moving your foot. So how can you tell “good” inflammation from the kind of inflammation that you need to address pronto? Hot & Bothered (page 57) lays down the facts and gives science-backed advice about inflammation.*Cue chilled beats*

      The Stories We Tell Ourselves About Our Bodies, July/August 2024

      Hands up if you’ve never been self-critical in front of a mirror. There are very few women without body issues. Now, I’m not saying they don’t exist, but they are extremely rare. It’s much easier to find that women are generally dissatisfied with their appearance, which honestly is very very sad. If you’re having a hard time making peace with your body, The Stories We Tell Ourselves About Our Bodies (page 72), helps explore how to change your inner monologue, according to experts and women who’ve done it. Definitely worth a read.

      READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

      Build A Strong Base July/August 2024

      Kelleigh Korevaar, Managing Editor

      If you’ve been sleeping on training your pelvic floor, it’s time to wake up. And you definitely shouldn’t be waiting for a specific stage of your life to start strengthening your core. Build A Strong Base (page 24) gives you a test to see where your pelvic floor is at, different goals and action plans and some causes of pelvic floor dysfunction (think: birth, impact sports, allergies, stress and poor posture or prolonged sitting – we’re all guilty of at least one). Plus, you’ll get an express full-body equipment free workout you can do at home .

      Cycling’s Silent Epidemic, July/August 2024

      We’ve all been there – a casual Sunday cycle, an intense spinning class or a cardio session on the gym bikes that leaves you sore and uncomfortable the next day (and sometimes a few days after too). Cycling’s Silent Epidemic (page 22 of WHSPORT) tells of the harrowing reality of many women who are forced off their bike seats due to labial swelling pain and swelling. With accounts of women who have experienced it first hand, insights into why it happens as well as information on what you can do about it and prevent it in the first place, this is a real page-turner. 

      How To Be Decisive, July/August 2024

      Pia Hammond, Creative Director

      I struggle with decisiveness. Doubt creeps into my mind on a daily basis – is what I’m making for dinner healthy enough for me to should I buy a house right now? When is the right time for anything in life? I’m learning that sometimes we need to trust the process and know that everything falls into place at the right time. I cope with these choices by talking it through, having a clear mind and being realistic with myself. Impulsivity can be damaging, rather lean into being vulnerable and trust yourself and the advice given by those around you. To anyone as indecisive as me, there are plenty of guidelines on page 60.

      Remember…It’s never too late to start living well. Find the July/August 2024 issue of Women’s Health on shelves now, or buy yourself a digital copy. Happy reading! More

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      in health and weelbeing

      What’s Sceletium And What Does It Do?

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      The buzzy plant has cropped up in supplements, drinks and as tinctures. Here’s what we know about the herbal medicine and plant sceletium.

      What is sceletium?

      Sceletium tortuosum is an ancient plant. It’s also called kanna or kougod and has been used for ages by the Khoisan people of South Africa. Carl von Linnaeus, a Swedish biologist, described and classified the plant in 1753.

      Traditionally, the medicinal herb has been used by the Khoisan people for various ailments. Sceletium was chewed or smoked and used to relieve toothache, abdominal pain, and as a mood-elevator. It was also used as an analgesic (pain relief), hypnotic, anxiolytic (anxiety relief), thirst and hunger suppressant, and for its intoxicating/euphoric effects.

      Now, it’s commonly used as an anti-depressant or to reduce anxiety. Added to that, some people are using it as an alternative to party drugs. Scientists are uncovering its properties as a cognitive enhancer.

      What does it do?

      The plant has positive effects on the central nervous system. It has potential as a SRI (serotonin reuptake inhibitor) or antidepressant. However, more clinical studies are still needed to explore its full potential. Redditers also describe using it to ‘feel right’. So far, this is what small studies have shown:

      Anxiety and depression

      Small studies reveal that sceletium may be useful in reducing anxiety, depression and stress response. But these studies were small. Simply put, we need more larger-scale studies.

      Sleep

      In a small randomised, double-blind, placebo-controlled, crossover study in healthy subjects, people taking the herb daily for nine weeks said they slept better.

      Is sceletium safe?

      Very little data exists to point to how sceletium would interact with other medications in the body. It’s best to chat to your doc before taking it, especially if you’re already taking an antidepressant.

      Where to get sceletium

      For now, if you want to enjoy its reported effects (calm and restful sleep), you can have sceletium in capsule, drink or tincture form.

      Euphorika Sceletium Tortuosum Extract

      This tincture lets you control the dosage, especially if you like to microdose.

      Sereen Sceletium Capsules

      These capsules contain 200mg of sceletium and may improve focus and cognitive function.

      Tea of Life Honeybush Sceletium

      Enjoy the calming effects of this kombucha blend. Plus, probiotics could improve mood over time.

      Keen to read more?

      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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      in health and weelbeing

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

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

      What is mpox?

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

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

      Mpox can spread by:

      touching, kissing or having sex with an infected person

      hunting, skinning or cooking infected animals

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

      passing on the infection to your baby, if pregnant

      What are the symptoms of mpox?

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

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

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

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

      on your face, mouth or throat

      in the groin or genital area, including the anus

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

      What to do if you have mpox

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

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

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

      To treat the rash, the WHO recommends the following:

      cover lesions when around others

      do sitz baths with baking soda or Epsom salts

      take painkillers

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

      clean your hands very regularly to prevent spreading the virus

      Read more to stay healthy: More

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      in diet and nutrition

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

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

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

      What Is Gut Health?

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

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

      What Are Probiotics?

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

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

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

      Probiotic Supplements Recommended For Gut Health

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

      Bifidobacteria

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

      Lactobacillus

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

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

      Who Should Not Take Probiotic Supplements?

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

      People with weakened immune systems taking immunosuppressant drugs.

      People with critical and chronic illnesses. 

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

      People with severe food allergies

      People with preexisting gastrointestinal disorders.

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

      Healthy Habits You Should Consider To Accommodate The Probiotics

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

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

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

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

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

      Eat high-fibre foods. 

      Look to collagen-rich foods like bone broth.

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

      Good quality sleep.

      Regular exercise.

      Manage stress levels. 

      Words by: Lesego Kgatle More