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      in diet and nutrition

      Magnesium Is Brilliant For Sleep And Cramps – Here’s How To Get Enough Of It

      by

      Amid wellness trends like sea moss and custard apples, there’s one classic yet oh-so-important nutrient dominating the industry: magnesium. Magnesium-rich foods are continuously trending on Google as people take to the search engine to find the simplest ways to top up on this nutrient – but do you know exactly why it’s so important?

      ‘Magnesium is an essential mineral that is involved in over 600 cellular reactions in the body, from supporting brain function to maintaining a healthy heartbeat and making DNA,’ says nutritionist Eli Brecher.

      Sounds important, right? Yet, up to 30% of people are at risk of low magnesium levels.

      What are the benefits of magnesium?

      As Brecher said, magnesium is associated with many, many processes in the body. But getting enough of it comes with certain benefits, including:

      Exercise performance

      A study from the University of East Anglia looked at 2,570 women aged 18 to 79 years old and found that those who had the highest intake of magnesium had more muscle mass and power. It was even shown to be more important than protein intake when it came to improving fat-free mass.

      PMS reduction

      A report from the Magnesium Research Journal found that magnesium supplementation can prevent or reduce symptoms of dysmenorrhea, PMS and menstrual migraines.

      READ MORE:5 Quick-Fix Food Remedies That Do Everything From Flatten Abs To Tame PMS

      Muscle support

      Magnesium is thought to be effective at reducing muscle cramping, with a 2021 Nutrition Journal study reporting that magnesium improved nighttime leg cramping in sufferers. Meanwhile, the reduction in PMS pain includes stomach cramps, as it’s thought to reduce uterus cramping.

      Improved sleep

      Magnesium is a popular pre-bed supplement and, according to The Sleep Foundation, magnesium may relax the central nervous system and cause chemical reactions in the body that increase sleepiness. A 2021 paper reported that older adults with insomnia who took 500 milligrams of magnesium a day for eight weeks fell asleep fast, stayed asleep longer, reduced nighttime awakenings and increased their levels of naturally circulating melatonin.

      Foods high in magnesium

      According to Brecher, the best foods for magnesium include:

      Green leafy vegetables like spinach (around 12mg of magnesium per 100g) and kale (44g of magnesium per 100g)

      Pumpkin seeds (262mg per 100g) and flax seeds (392mg per 100g)

      Almonds (285mg per 100g) and cashews (292mg per 100g)

      Avocado (58mg per medium fruit)

      Dark chocolate (232mg per 100g)

      Wholemeal bread (82mg per 100g)

      But did you know you can get extra magnesium by absorbing it through the skin?

      “Adding some Epsom salts (magnesium sulphate) to a bath is a great way to soothe sore muscles and aid recovery after exercise while winding down in the evening,” says Brecher.

      READ MORE: 10 Signs You May Have a Magnesium Deficiency

      How to make sure you get enough magnesium

      Before you start adding more magnesium to your diet, check if you’re already getting enough. ‘The UK recommended daily allowance for magnesium is 300mg for men and 270mg for women,’ says Brecher.

      ‘In theory, you can get all the magnesium you need from a healthy, balanced diet. However, so many of us don’t eat a balanced diet – at least not consistently, day in, day out – and many of us are not meeting our daily requirements for magnesium.’

      There are a couple of ways you can help your body make the most of your magnesium intake:

      Pair it with vitamin B6

      The amount of vitamin B6 in the body determines how much magnesium will be absorbed. So, if you take a multivitamin containing B vitamins, or a B-vitamin complex, take this alongside eating your magnesium-rich foods to optimise absorption,’ says Brecher.

      Time your other minerals

      ‘Taking zinc supplements and eating calcium-rich foods at the same time as magnesium-rich foods both reduce how much magnesium you absorb, so it’s a good idea to have these at different times,’ Brecher adds.

      Get the right supplement

      There are many types of magnesium, so if you think it’s time to test a supplement, make sure you choose the right one.

      ‘For example, magnesium glycinate may be helpful for sleep and anxiety, magnesium threonate may support brain function, magnesium malate may help support energy levels, while magnesium citrate can have a slight laxative effect, so may be helpful for constipation,’ says Brecher.

      There are some people who need to be more cautious than others when it comes to their magnesium intake. ‘People following a restricted diet (low in vegetables and nuts) may not be getting enough magnesium in their diet, and low magnesium levels are more common in older adults, as magnesium absorption from the gut decreases with age.

      ‘Certain gastrointestinal conditions such as Crohn’s and coeliac disease have been associated with magnesium deficiency, and various medications may deplete magnesium or make it harder to absorb, including blood pressure medications, antibiotics or diuretics,’ explains Brecher.

      Adding Supplements To Your Diet

      And before anyone starts changing their diet or adding supplements, it’s always best to check in with your GP. Overdoing the magnesium can cause diarrhoea, according to the NHS, so it’s important not to eat too much. ‘Magnesium can also interact with common medications, so always speak to a healthcare professional before taking supplements,’ advises Brecher.

      Solal Magnesium Glycinate

      The Real Thing Tri-Mag

      This article was originally published by Chloe Gray on Women’s Health UK.

      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

    • 138 Shares

      in health and weelbeing

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

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      As life’s adventures unfold, strong bones become the foundation that supports our dreams and ambitions. Introducing MenaCal.7™, your support in nurturing bone health, empowering women to take charge of their vitality from the earliest years. Let’s delve into why investing in bone health is a lifelong gift we owe to ourselves.

      Early Years: Building a Foundation for Life

      MenaCal.7™ isn’t just a supplement; it’s an investment in lifelong wellness. By fortifying bone structure from an early age, it establishes a robust foundation for an active lifestyle. As the years unfold, this investment translates into graceful ageing, empowering women to embrace life’s every phase with unwavering confidence.MenaCal.7™ understands this pivotal phase, offering a unique blend of calcium, Vitamin D3, and the secret ingredient – Vitamin K2 (MK-7). Together, they provide optimal bone development and calcium absorption, providing a solid foundation for an active life ahead.

      READ MORE: What To Eat Before A Morning Workout, According To Nutritionists

      A Lifelong Partner

      The journey of womanhood is diverse and dynamic, and so is the support MenaCal.7™ provides. Whether you’re embracing motherhood, pursuing a career, or relishing your golden years, strong bones are your steadfast companions. They enable you to dance, run, and embrace every moment with confidence and grace.MenaCal.7™ isn’t just about bone health; it’s about embracing life’s chapters with strength and resilience. As women, our bones weave stories of perseverance and achievement. With MenaCal.7™ as your wellness partner, you’re not just investing in bone health – you’re investing in a lifetime of vitality. Empower your journey, starting today, and unlock the secret to strong, resilient bones that support your unique path through womanhood. More

    • 163 Shares

      in health and weelbeing

      Is ‘Girl Dinner’ Really Healthy? Experts Weigh In On The Viral TikTok Trend

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      Content warning: discussion of eating disorders.

      When Olivia Maher, a 28-year-old content creator from Los Angeles, first shared her “girl dinner” video on TikTok, she just wanted to see if other people, like her, had ever proudly cobbled together a meal from leftover bits. “I just thought, ‘I can’t be the only person who does this,’” she told WH.

      In the video, Olivia shows off a dinner comprised of bread, butter, grapes, cheese, gherkins and wine. “I call this ‘girl dinner,’” she narrates. The newly coined phrase now accounts over 700 million views on TikTok. Most of which depict other women’s versions of their own charcuterie board-adjacent snacks-turned-meals. Plus, a popularized sound effect by creator Karma Carr with over 250,000 posts linked to it

      The term “girl dinner” has gone viral, but it’s not exactly a full meal, nor is it just for the girlies. (Ahem, women.)

      A lot of people have questions about what “girl dinner” means and whether it’s healthy. So, Women’s Health spoke to Olivia and several experts about the intentions, health benefits and risks behind the latest trend.

      Meet the experts: Jessica Saunders, PhD, is an assistant professor of psychology at Ramapo College of New Jersey, specializing in body image, eating disorders and gender. Rebecca Ditkoff, RD, is a registered dietitian and founder of Nutrition by RD. Dr. Silvi Rajaogopal, MD, is an assistant professor of medicine at Johns Hopkins Medicine.

      What is ‘girl dinner,’ really?

      Olivia describes the activity as a “once-a-week kind of thing.”

      The meal in her video was comprised of items she had on hand at the time. This is an integral component of the “girl dinner” phenomenon: You don’t have to cook anything. Instead, you eat a random collection of foods in your pantry or fridge until you are full.

      It might be a slice of burrata from mid-week restaurant leftovers, some cantaloupe from breakfast and an artichoke washed down with some Cheerios. It’s glorified snack time.

      At its best, girl dinner is a meal that relies on intuitive eating and redefines the idea that healthy habits need to look pretty.

      “I just get to enjoy exactly what I want and the bits of everything I want to have,” Olivia says. “I’m just left feeling satisfied and giddy at the experience.”

      The TikTok trendsetter also views her “girl dinner” as a more cost-effective quick meal when compared to ordering takeout or heading to the store.

      “I don’t want to cook something. I don’t want to go grocery shopping,” she says. “[I think] like, ‘What do I have around the house that I need to get rid of?’ I’m not throwing out food [as much] this way.”

      Other TikTok users hopped on the trend, showing off their unconventional meals.

      Most videos posted with the “girl dinner” hashtag show women enjoying their own version of Olivia’s “meal”—ranging from nachos to leftover Chipotle with peanut butter and carrots.

      One TikTok user connected the phenomenon to the division of labour in heterosexual couples, connecting the trend’s reliance on “ingredient only” meals to the societal expectations that women in hetero relationships bear the weight of domestic work. Enjoying a “girl dinner” can free them from cooking for their (usually male) partner.

      The phrase has also quickly taken on a meaning beyond Olivia’s original intentions and turned into a punchline on the Internet.

      One popular video describes “girl dinner” as simply going to sleep. Even Popeyes temporarily changed its sides offering to “girl dinner,” per CNN.

      But is it actually healthy?

      Well, it depends on how you approach the trend. Olivia’s original video showed a relatively good-for-you melange of snacks. But unsurprisingly, an unplanned meal of random ingredients might not be the epitome of a healthy diet, some experts caution.

      The positives

      “[Olivia’s video] had positive aspects to it and it was a pretty big spread. There were multiple food groups represented,” says Dr. Jessica Saunders, an assistant professor of psychology at Ramapo College of New Jersey, where she specializes in body image, eating disorders and gender. It seemed like Olivia was using her dinner “to illustrate her freedoms around food and how she perceives food and takes care of herself on her own,” Saunders adds.

      The audience it’s reaching

      However, the trending “girl dinner” has presented in ways that aren’t always healthy. For one, sharing examples of food and joking about inadequate meals can be problematic for some viewers, according to Dr. Sanders.

      “The target audience for much of TikTok are adolescent girls who might not understand what normal, intuitive eating is and might think, ‘This is what I’m supposed to eat for dinner,’” she says. She also noted that some of the “girl dinner” meals she’s seen online are too small.

      “If you’re engaging in that kind of eating as a way to restrict your calories, or eat in a certain way to [show it off on TikTok] but not necessarily listening to your body and what your body needs, then it wouldn’t be helpful, it would be really detrimental,” Dr. Saunders explains. “It puts you at risk for more restrictive eating.” Saunders and other experts for the piece also noted that many trending girl dinners don’t have enough nutritional value, so they’re not the most fulfilling meals, either.

      Similarly, Rebecca Ditkoff, a registered dietitian and founder of Nutrition by RD, warns that the “comparison of plates” aspect of the trend could be dangerous if people start to use it as an example for their diets. She also finds the phrase “girl dinner” itself slightly problematic in its emphasis on gender. “The term of ‘girl dinner’ [seems] very rooted in how girls should be eating less,” she says.

      It’s all in the research

      There is already existing research about how social media puts young girls at potential risk for developing, or exacerbating, eating disorders. In 2022, a study by the Center For Countering Digital Hate found that the app’s algorithm will feed adolescent women harmful eating disorder content within minutes of joining the app.

      A trend that promotes sharing what you eat could also be harmful for those in eating disorder recovery, according to research.

      How do I have a healthy girl dinner?

      Having a plan is essential for a fulfilling diet, according to Dr. Silvi Rajaogopal, an assistant professor of medicine at Johns Hopkins Medicine. But obviously, meal prep is at odds with the phenomenon of girl dinner, which is appealing because it removes the hurdles of preparation, cooking and washing dishes. So, ultimately, experts say it isn’t the healthiest choice.

      “If the foods you have at your disposal are whole foods and less processed things, you can put together a decent meal [with the girl dinner method],” she says.

      “However, if you leave the meal up to chance and haven’t put intention behind the ingredients themselves for their nutrition profile, you may end up consuming actually far more calories, with far less nutritional value.”

      Nourishing your body is worth the extra time, says Dr. Rajagopal.“We have busy lives, if we don’t prioritize and plan, we’re left to [eat] whatever is in front of us,” she says. “We should respect ourselves from a health perspective and [eat what] actually fuels our bodies as women.”

      You can’t magically nourish yourself. You have to actively think about how to create a healthy meal.”It doesn’t work that way. It takes work for everyone,” Dr. Rajagopal explains.

      But, if you prefer the girl-dinner lifestyle, Dr. Rajagopal recommends whole ingredients that aren’t processed, so your “quick” meal still gives you adequate nutrients and sustenance.

      A good spread includes a protein, fat and carbohydrate and falls into at least four or five of the main food groups: grains, protein, dairy, fruits and vegetables and fats, says Ditkoff. Make sure your meal takes up the surface of a 10-inch plate.

      Turkey slices

      Grapes

      Cashews

      Crackers or chips

      A “fun food” like gummies or a fun size Snickers bar.

      Save your ‘girl dinner’ for special occasions.

      Olivia is aware of the criticism. She says having a “girl dinner” is more of an individual experience, rather than an example for everyone.

      “[When people post small ‘girl dinner’ meals] we don’t know what they ate earlier in the day, maybe they had a really huge late lunch and they just needed to have a little something in the evening to get them to complete their day,” she says.

      Her intention was never for it to fuel the flame of diet culture, or turn into an “eating disorder repackaged.”

      “I think [girl dinner] should be seen more as a celebration of food and eating and living the way that you want to and the best way possible,” Olivia say

      This article was originally published by Olivia Evans on www.womenshealthmag.com  More

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      in lifestyle and culture

      6 mental wellness clinics to book a session in Dubai

      by

      Life

      by Sarah Joseph
      43 mins ago

      With the high-pressure society we live in, mental health is quite often an overlooked subject.
      To delve into the matter, it’s important to provide an opportunity for people around the world to make mental health care a reality for all.
      As the UAE continues to break the stigma surrounding this, mental health clinics have gained popularity to address factors surrounding depression, fatigue, anxiety, panic attacks and more.
      With the outbreak of COVID-19, several clinics have adapted to Zoom healthcare services, adding a new meaning to virtual sessions, along with in-person sessions as per usual.
      If you, or anyone you’re aware of, might require these services, Emirates Woman has curated a guide to all the mental health clinics here in Dubai.
      The LightHouse Arabia

      With a team of over 30 psychologists to address different areas in one’s life, The LightHouse Arabia provides high-quality services to help with a wide range of mental health and well-being challenges. From adoption support to psychotherapy, the in-depth sessions make it one of the leading mental health clinics in the UAE. With various events hosted every month, the interactive sessions make it helpful for people to address their problems in a community-driven environment. Located in Villa 1, Al Wasl Road, Al Safa 2, it’s open daily from 8am to 8pm with Fridays being closed.
      For more information visit lighthousearabia.com
      Priory Wellbeing Centre

      Each treatment programme is tailored to the specific needs of each individual ensuring the best possible outcome is achieved. Knowing that everyone has a different pace, the sessions are tailored to each person’s potential in their own time. With a team of professionals, the therapies provide an experience to suit each patient. From cognitive behaviour therapy to individual therapy, the clinic helps everyone to work through their problems and discover more about themselves. Located in Dubai Healthcare City, Block F, it’s open on Sunday and Monday from 8am to 7pm, Tuesday and Wednesday from 8am to 6pm and Thursday and Saturday from 9am to 5pm, with Fridays being closed.
      For more information visit priorygroup.ae
      Thrive Wellbeing Centre

      In a judgment-free environment, this clinic helps clients accomplish their goals while supporting them in a warm, empathic and seamless manner. Combining the latest research, the professionals know that mental health is just as important as physical health. From parenting support to individual therapy, the expert psychologists support people through a range of challenges including depression, anxiety, grief, relationship issues and trauma. The clinic also conducts a host of workshops for people together in a group. Located in Saba Tower 1, Cluster E in JLT, it’s open from  Saturday-Thursday: 9am–8pm and Friday: 9am–5pm.
      For more information visit thrive.ae
      Wise Mind Centre

      This clinic is committed to building a sense of community and belonging ensuring that anyone who visits is never treated as an outsider. Creating a confidential space to explore and harbour lasting change, Wise Mind Center ensures its clientele is kept small for quality over quantity. With individual access to each therapist, the services are provided in Arabic, English and Dutch. Located in Lake Central Tower, 1209, Business Bay, it’s open daily from 10am to 8pm, except Friday’s are closed.
      For more information visit wisemindcenter.com
      American Wellness Centre

      As the ever-increasing societal pace wears people down, the clinic was born to make the brunt of modern life a lot easier. This multi-specialty clinic ensures every session is carefully tailored as per the customer’s surrounding concerns. From mindfulness training to parenting skills training, both children and adults are looked after in a safe environment with highly qualified experts. Located in Al Faris Building 39, Dubai Healthcare City, it’s open from 8am to 10pm.
      For more information visit americanwellnesscenter.ae
      Camali Clinic

      With a step-by-step guided programme created to address any challenges, the clinic creates a personalised schedule to overcome each obstacle. By identifying the root cause of each patient’s personal challenges, clinically proven counselling sessions provide a holistic approach to addressing its client’s mental health. Various emotional and behavioural issues are addressed with love and support. With two locations, it’s situated in Block A, Ibn Sina building no. 27 in Dubai Healthcare City and Cluster M, HDS Center, in JLT.
      For more information visit camaliclinic.com
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & feature image: Unsplash @priscilla-du-preez More

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      in lifestyle and culture

      Bella Hadid and 5 other celebrities who have been vocal about their health battles

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      Life

      by Ruman Baig
      1 hour ago

      VIEW GALLERY/ 5 IMAGES
      Bella Hadid has been MIA not just from social media but also from the world of fashion.
      The supermodel was a part of every major campaign, runway show and even the most viral moments of 2022 (remember the iconic live spray painting during the Coperni show?). But ever since the beginning of 2023, the Palestinian-Dutch model has taken a sabbatical from work because of health reasons.
      For a few years now, the younger Hadid sister has been vocal about her battle with Lyme disease. An illness she has been living with for over 15 years. Bella along with her mother Yolanda and brother Anwar, all suffer from this medical condition.
      Lyme disease is a tick-borne illness caused by the bacterium Borrelia burgdorferi. It often leads to symptoms like fever, fatigue, headache, and a characteristic “bull’s-eye” rash. Early detection and treatment with antibiotics are crucial to prevent more severe complications. If you suspect you have Lyme disease, it’s important to consult a medical professional.

      Recently, after a long hiatus, the 26-year-old model took to Instagram to share a positive update with her followers. “Living in this state, worsening with time and work while trying to make myself, my family and the people who support me, proud, had taken a toll on me in ways I can’t really explain. To be that sad and sick with the most blessings/privilege/opportunity/love around me was quite possibly the most confusing thing ever. one thing I want to express to you all is that 1: I am okay and you do not have to worry, ♥️and 2:I wouldn’t change anything for the world. If I had to go through all of this again, to get here, to this exact moment I’m in right now, with all of you, finally healthy, I would do it all again. It made me who I am today.”
      The Kin Euphorics founder spoke about the importance of health, a supportive enviroment and how important it was for her to keep it real and transparent.
      While social media is infamous for showing us the glossy side of the celebrity lives, over the years many of them have come forward and spoken openly about their health condition. It is vital to lift the veil of illusion around the perfectionism that is often associated with the celebrity culture.
      Scroll the above gallery to see all the brave celebrities who have been open about their struggles with various illnesses.
      – For more on how to look smart and live smarter, follow Emirates Man on Facebook and Instagram
      Images: Instagram @ladygaga @bellahadid @selenagomez  More

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      in lifestyle and culture

      Experience unparalleled luxury with a summer spacation at Palazzo versace Dubai

      by

      Life

      by Team Emirates Woman
      3 hours ago

      IN PARTNERSHIP: Escape to the heart of Dubai’s opulence and luxury at The SPA in Palazzo Versace Dubai, where an exclusive and rejuvenating spacation awaits you this summer.
      Indulge in a carefully curated journey of hydrating treatments, designed to pamper and revitalize your senses.
      The experience commences with a 30-minute Dead Sea Salt Scrub, a time-honored ritual performed in the elegant traditional hammam room. This invigorating scrub effectively eliminates dead skin cells, leaving your skin replenished and deeply hydrated. This is followed by an exhilarating Rainforest Shower, a refreshing and energizing experience for both body and mind.
      As the day unfolds, you have the freedom to embrace the pool facilities at your leisure or continue your wellness voyage with more exquisite treatments.

      Next in line is the distinct Aloe Vera Moisture Body Wrap and a blissful face hydration treatment. The Aloe Vera Moisture Body Wrap offers a natural cooling sensation while providing deep hydration and moisture to your skin, soothing any redness or inflammation.
      Concurrently, the expert therapists will treat your face with the Babor Hydra Plus Ampoule Concentrate Facial. Packed with moisturising ingredients enriched with provitamin B5, this facial instantly nourishes your skin, promoting optimal moisture retention and reducing dryness-induced wrinkles.

      To enhance the facial’s benefits, The Spa utilizes Cryo Facial Wands which stimulates collagen production, boosts circulation, and reduces redness. Post which, a Doctor Babor Hydrating Bio-Cellulose Mask is gently applied, providing an intense and long-lasting hydration boost, thanks to its five types of Hyaluronic Acid.
      You can conclude your day with a refreshing Classic Shape and Polish for your hands and feet, ensuring you leave with perfectly pampered extremities. To extend the benefits of your face hydration treatment, you’ll receive a luxurious box of Babor Hydra Plus Ampoule Concentrates, an exclusive gift worth AED 160, allowing you to continue your radiant journey at home for the next 7 days.

      For more information, visit plazzoversace.ae
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      in health and weelbeing

      Possible And Sometimes Surprising Reasons You May Have A Sore Throat

      by

      A sore throat can be a real nuisance, causing discomfort and making it difficult to eat, talk or swallow8. While we often associate sore throats with common colds or the flu, there are several surprising reasons you might experience this irritating symptom.

      Cepacol®, known for its sore throat lozenges and hot medication, explores some unexpected culprits behind sore throats and provides effective remedies to help you find relief.

      READ MORE: Here’s Why There’s More Air Pollution In Winter – And How To Solve It

      Possible causes

      Allergies

      Did you know that allergies can cause a sore throat? Allergies can result in postnasal drip, where excessive mucus flows down the back of the nasal passage into the throat. This can cause a persistent and uncomfortable sore throat1a.

      Mouth Breathing

      Breathing through your mouth instead of your nose can result in a dry and sore throat. It can be caused by nasal congestion, excess mucus or habits like sleeping with your mouth open1b.

      Acid Reflux

      Gastroesophageal reflux disease (GERD) or acid reflux can irritate the throat and cause a sore throat7. Stomach acid travels back up into the oesophagus, irritating its lining. This irritation can lead to a sore throat7.

      Dry Air

      Dry air, especially during the winter months or in arid climates, can strip the throat of moisture and lead to a sore throat.

      Tonsil Stones

      Tonsil stones are small lumps of hardened material that can develop in the tonsils. They can cause an irritable cough, earache or a sore throat3.

      Respiratory Infections

      While colds and flu viruses are commonly associated with sore throats, bacterial infections such as group A strep, which causes strep throat, can also cause this symptom4.

      How the Cepacol® Cough & Cold Range Can Provide Relief

      In addition to Cepacol® Throat Lozenges with four flavours (Regular, Honey & Lemon, Menthol, Blackcurrant)5, the Cepacol® Cough & Cold range now includes the addition of the new Cepacol® Throat Spray which contains a combination of ivy leaf, pelargonium, and menthol. It provides temporary pain and discomfort relief.6

      Cepacol® understands the daily needs of individuals experiencing a sore throat, so, if you’re dealing with a sore throat, there’s a Cepacol® for that!

      READ MORE: 8 Sneaky Ways To Get More Movement In Your Day

      Cepacol® Has You Covered: Power Up with Our Amazing Giveaway!

      Cepacol® has always been your trusted companion for providing soothing relief for colds and flu symptoms. But this winter, we’re taking it a step further!

      In addition to helping you combat symptoms of seasonal viruses, Cepacol® is here to ensure your backup power needs are covered with our exciting giveaway.

      With its incredible power capacity, the Romoss Thunder 300W 231Wh Portable Power Station will keep your small electronic devices and appliances charged during blackouts. The power station also has two USB ports and a 60W PD port, which allows you to charge your phone, tablet, camera, or notebook quickly.

      We’re giving away a Romoss Thunder Portable Power station valued at R4 500!

      So, whether you’re fighting off the winter sniffles or battling through power outages, Cepacol® has got you covered for both your health and power needs. Keep watching our social media channels for the competition details. *T’s & C’s apply

      Cepacol®’s new range of products is now available at leading pharmacies and retailers nationwide. For more information, visit www.cepacol.co.za and join the conversation on Facebook.

      2023051910280964

      References: 

      Medical News Today. What cause a chronic sore throat. Available from: https://www.medicalnewstoday.com/articles/sore-throat-at-night#cancer. Last accessed May 2023. 

      Maple. Why does my throat hurt every winter? Available from:  https://www.getmaple.ca/blog/2022/12/02/why-does-my-throat-hurt-every-winter/. Last accessed May 2023. 

      Health Direct. Tonsil stones. Available from: https://www.healthdirect.gov.au/tonsil-stones. Last accessed May 2023. 

      Centres for Disease Control and Prevention. Sore throat. Available from: https://www.cdc.gov/antibiotic-use/sore-throat.html. Last accessed May 2023.

      CEPACOL® Throat Lozenges approved professional information, February 2022. 

      CEPACOL® Throat Spray approved professional information, February 2022. 

      Medical News Today. Sore throat and acid reflux: What is the link? Available from: https://www.medicalnewstoday.com/articles/315066#_noHeaderPrefixedContent. Last accessed June 2023.

      Medical News Today. How to deal with a sore throat. Available from: https://www.medicalnewstoday.com/articles/311449. Last accessed June 2023. More

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      in fitness and body

      Can You Gain Weight In One Day? 11 Reasons Why The Scale Says You Gained Weight Overnight

      by

      One day, you’re totally on track and making progress toward your weight-loss goal. The next, you step on the scale and you’re up two kilos. Naturally, you wonder: Can you gain weight in one day?

      No judgment—this is a confusing experience that happens to many people when they’re trying to lose weight. Below, the answers to all your questions about overnight weight gain. And rest assured, “your weight will fluctuate on a daily basis, but it doesn’t mean that your weight-loss strategy is failing,” says dietician Georgie Fear, author of Lean Habits for Lifelong Weight Loss.

      Can you gain weight in one day?

      To answer, let’s do some math: Gaining a single half-kilogram of fat requires consuming about 3,500 calories more than you burn off. So to gain, say, two kilos in a day, you’d have to eat nearly 18,000 calories more than you burned in just 24 hours. (Yeah, not happening.)

      On the other hand, gaining two kilos of water weight in a day is easy, Fear says. If you did one of a number of different things (see the list below!) the day or night before, “it’s not unusual to notice an increase in your weight of a few grams or kilos,” says registered dietitian Jessica Cording, author of The Little Book of Game-Changers. Again, Cording chalks most of this up to water weight. But, she says, “if you notice your weight continuing to trend upwards over time, this could indicate actual weight gain.”

      Meet the experts: Registered dietician Georgie Fear is the author of Lean Habits for Lifelong Weight Loss.

      Jessica Cording registered dietitian and the author of The Little Book of Game-Changers.

      Dr Julie Ellner is a weight-loss specialist.

      Dr Melody Covington is a weight-loss doctor

      Registered dietician Sonya Angelone is a spokeswoman for the Academy of Nutrition and Dietetics.

      How much can your weight fluctuate in one night?

      FWIW: There’s nothing that happens in your body overnight that magically makes you gain weight, says Sonya Angelone, spokeswoman for the Academy of Nutrition and Dietetics. “Your metabolism doesn’t stop, so you gain or lose ‘weight’ any time,” she says. And if you happen to eat more than usual on any given day, your body won’t suddenly make you gain weight overnight. “With a higher calorie day or two, metabolism increases to compensate, so fat won’t be immediately made and stored,” Angelone explains. “The opposite is true as well. If you under eat for a couple days, your metabolism will slow to compensate before losing weight.”So there’s really no hard-and-fast number, Angelone says. (Sorry!). The key thing is if your weight goes up seemingly overnight and sticks around for days, check your scale or call your doctor. But experts assure that a lot of overnight weight gain can be explained pretty easily.

      11 Reasons It Seems Like You Gained Weight In One Day

      You Hit The Gym Hard

      “After a heavy workout, especially if you perform big, compound movements that recruit a lot of large muscles, you can easily weigh a few extra kilos for several days,” Fear says.

      Those microscopic tears that occur in your muscle cells after every workout heal through a process of natural inflammation. That involves some pooling of fluids around the muscle cells, which can make you puff up, she says. This does not mean you should skip those calorie-torching strength moves. Just let your muscles recover and forget about the scale.

      You Tend To Drink A Lot of Alcohol In The Evening

      “Alcohol is dehydrating, which can lead to water retention that looks like weight gain on the scale,” Cording says. Try curbing your drinking for a few weeks and see how it impacts your weight loss and morning weight.

      You Consumed A Lot Of Salt

      “Excess sodium intake leads to immediate water weight gain,” says Dr Julie Ellner, weight-loss specialist. She says that can lead to swollen ankles and a belly bulge from swelling in your intestines. Apart from the water retention, munching on salty snacks can cause constipation, too.

      You’ve Started A High-Protein, Low-Carb Diet

      Fibre is critical to keeping your digestive system working its best. So when you miss out on fibre from whole grains, fruit and starchy vegetables, you’re bound to get backed up, says Dr. Ellner.

      “If you don’t go for several days, that internal traffic jam can translate to a couple pounds of retained matter,” adds Fear.

      While Dr Ellner recommends that anyone on a high-protein, low-carb diet take a fibre supplement to keep things moving, an even better option is to only reduce refined carbohydrates, like pasta and keep whole grains, veggies and fruit as part of your diet.

      You’re Dehydrated

      A lack of H2O throws your kidneys into “let’s conserve fluids” mode, says Fear. That leads to an increase in water weight once you start sipping, she adds. But don’t worry, after a few days of hydrating properly your kidneys will get back to normal, along with your weight.

      You Have A Food Intolerance

      An intolerance to foods like dairy, fructose, eggs, shellfish, gluten, artificial sweeteners, soy and many others can cause bloating and water retention, especially in your gut, says Dr Ellner. If you notice that you feel heavier or actually weigh more after eating certain foods, talk to your doctor or a registered dietitian before eliminating them.

      You’re About To Get Your Period

      You can thank your hormones for pre-period pounds, says Dr Ellner. (Though there are other reasons for period weight gain, too.) Everyone is different, but: “Some of my clients tell me they’re the heaviest on the first day of their period,” Dr Ellner says. The good news is that period-related water retention is short-lived, according to Fear.

      You Upped Your Carb Intake

      When you cut back on your carb intake, your body’s glycogen stores—its prime energy source for high-intensity exercise— become depleted. But as soon as you dive into some spaghetti, your body starts storing glycogen in your muscles and liver, along with H2O. The sudden influx of those two nutrients after a long stretch of being carb-free could leave you bloated, Fear says. The best solution: Include a moderate amount of whole-grain carbs in your diet daily to prevent the cycle of weight coming on and off.

      You Started New Medication

      Some medications can cause your body to retain water, according to Dr Melody Covington, a weight-loss doctor at Abundant Health and Vitality. Dr. Covington also says that certain medications can increase your appetite or reduce your metabolism and increase fat storage and she notes that weight gain is even more likely on medication that limits your ability to exercise or stay active.

      If a medication seems to be causing weight gain, Dr Covington recommends talking to your doctor and asking about alternatives or the possibility of reducing your dose. You can also work on making lifestyle changes that will promote weight loss, a healthy diet, or time for exercise.

      If your doctor thinks it’s appropriate, in some cases they may refer you to a bariatrician who specializes in the treatment and prevention of obesity-related diseases.

      You’re On A Diet That’s Too Restrictive

      If you drop too much weight or fat too fast or in a way that your body registers that something is wrong, it will try to store the fat that’s available more aggressively.

      “This is a survival response ingrained in our physiology. The brain does not understand ‘dieting’ but it understands fat loss very well and often if we diet incorrectly the brain interprets this as something unhealthy happening,” says Dr Covington. Storing fat is the body’s attempt to keep us safe, she adds.

      To avoid this, she recommends enlisting an expert that will help you create a healthy diet or assist you with your weight-loss goals, whether it’s a fitness trainer, dietitian, weight-loss doctor, or accountability partner. One easy place to start in terms of accountability is using a food-tracking app, adds Dr Covington.

      You’re Pregnant

      If you’re experiencing rapid weight gain especially while on a diet, you could be expecting, says Dr. Covington. “When I see rapid gain in someone with a solid weight management plan, we need to do a pregnancy test. There have been many surprises.” Take a pregnancy test just to be sure!

      This article was originally published on www.womenshealthmag.com More