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      in health and weelbeing

      5 Morning Routines That Actually Work, According To Science

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      If you’re on social media like the rest of the planet, you’ll know that morning routines are huge. Huuuuge. Pretty posts detailing mornings sipping specific green lattes, journalling, drinking water at specific times and more abound. But which of these routines are backed by science? We did the research to see the morning routines that’ll actually boost your day, leaving you refreshed and with other helpful benefits, too.

      Get sunlight ASAP

      Not only does getting a few minutes of uninterrupted sunshine boost your body’s production of vitamin D but it serves as a huge tool in boosting alertness. Since artificial light in our lives changes our natural circadian rhythm, causing us to be alert when we should feel sleepy, tuning into the natural rhythm of the sun has benefits. When you wake up, open the curtains, step outside and let the sunlight hit your face. This bright light therapy (BLT) can help with mood disorders like Seasonal Affective Disorder and can slow down the progressive cognitive decline in dementia, per one study. Another study found that people who took in sunlight within two hours of waking up were slimmer and better able to manage their weight than those who did not.

      Brush your teeth before breakfast

      You may not like the taste but the science might make you change your mind. When you sleep, plague – and the bacteria it causes – multiply in your mouth. Eating right after you wake up? That’s a whole lot of plague and bacteria you’re swallowing. Washing your mouth right after waking rinses out that icky bacteria and jump-starts saliva production, which helps break down the food you eat and kills the bad bacteria in your mouth.

      Get moving

      We know you hate to hear it but moving your body, even for a little while, can tip the needle in your favour for the rest of the day. Taking a walk, doing a light yoga flow or gentle stretches in bed can work. Plus, one study found that morning exercise reduces abdominal fat and blood pressure in women. If you’re up for it, try something heart-pumping. These offer the most benefits, since aerobic exercise is clutch at lifting the mood and clearing unwanted mental clutter. It also primes the body to burn fat all day long, provided you work out before breakfast.    

      Eat a breakfast

      If you like cereal, get that going (watch the sugars), but get some food in your system. Data from the Australian National Nutrition and Physical Activity Survey found that among breakfast skippers, there were higher intakes of saturated fats and lower intakes of fibre and micronutrients. Another study found that among Brazilian breakfast eaters, there were higher intakes of vitamins B12, C and D. Also: a lower intake of sugars. People who skip breakfast were also found to have higher nutrient deficiencies than those who indulged. Breakfast isn’t just a nutritional powerhouse, either. Several large studies have found that there’s a strong correlation between eating breakfast and having a lowered risk of obesity and weight gain.

      Drink coffee, but not immediately

      Coffee’s main component is caffeine, which gives you those jittery energy vibes we’re all hooked on. But having a cup of coffee right after waking up might be a bad idea. That’s because, per research, your body’s production of cortisol is at one of its highest peaks during the first hour of waking. Messing with this alert hormone teaches your bod to produce less cortisol, meaning you naturally wake up feeling more sluggish than sharp. Even worse, you might develop a reliance on the brew. Keep your cuppa, but wait for an hour before downing it. More

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      in health and weelbeing

      What Is Insomnia, Exactly? And How Can We Get Better Sleep?

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      If sleep is a constant struggle for you (here’s looking at you, doom scrollers), welcome to the club. According to the sleep tracking app Sleep Cycle, South Africans get fewer hours in the hay than any other nation in the world. It also seems that the older you get, the worse your insomnia becomes. Per a 2012 study, people aged 65 and older have higher rates of insomnia.

      Meet The Expert: Dr Alison Bentley is a Restonic Sleep Expert

      So… What is insomnia?

      “It’s easiest to describe insomnia as a reduced quantity of sleep,” Dr Bentley says. “But, to be an insomniac, the reduction in hours of sleep has to cause some kind of problem with daytime function. This could range from poor concentration to memory problems, trouble focusing on tasks and fatigue.”

      She adds that apart from a drop in daytime function, insomnia can have many long-term effects on health, including cardiac issues and metabolic disorders, such as obesity and diabetes. This makes it important to address insomnia as soon as possible.

      What are the symptoms of insomnia?

      There are three main symptoms of insomnia, according to Dr Bentley.

       Trouble falling asleep

      Waking in the middle of the night and battling to go back to sleep

      Waking too early in the morning.

      Most people have more than one of these symptoms and a particular symptom does not necessarily link to a specific cause.

      There are different types of insomnia

      Insomnia is a class of disorders as there are multiple causes. Dr Bentley says the condition can also either be acute or chronic.

      Acute insomnia

      “Acute insomnia occurs when sleep is disrupted due to a specific stressor and in most people only lasts for as long as the stress does, after which it resolves and sleep becomes normal again,” she says.

      “The stress is often psychological. For example, someone might struggle with after the death of a loved one or during a period of intense work stress. It can, however, also be caused by a physical trigger, such as the development of a painful disorder, such as arthritis. Only a quarter of people with acute insomnia go on to suffer with chronic insomnia.”

      Chronic insomnia

      Got chronic insomnia? That’ll be the case if you’ve got sleep problems, from the above symptoms, lasting at least three days per week for at least three months. “At this point, it’s usually not stress causing the sleeplessness, but changes in the way we think of sleep (cognitive issues), as well as some bad habits (behavioural issues) that we adopt to try to get more sleep,” says Dr Bentley. “These mean we worry more about our sleep and spend longer in bed trying to get more sleep and both of these factors make our sleep problems worse.”

      Other types of insomnia

      If you’re dealing with depression, anxiety, chronic pain or obstructive sleep apnoea, you might also have insomnia. Various medications used to treat other medical disorders can also interfere with sleep, for example, medications that lower cholesterol and antiretrovirals for treating HIV infection, says Dr Bentley.

      Is your mattress the culprit?

      Sometimes, your mattress might be to blame. If you have a mattress that leaves you waking up with aches and pains, you might need to replace it. “Over time, the comfort layers in your mattress break down, which can cause pressure points when you sink onto the firmer support core,” says Dale Harley, Executive in Restonic Marketing.

      Dr Bentley adds that other signs that your mattress is affecting your sleep can include finding it difficult to get comfortable causing a longer sleep onset (time to fall asleep).

      “If you no longer wake up feeling refreshed, your mattress may be at the end of its life,” Harley says. “It’s worth exploring whether this is the case.”

      How do you know if you have insomnia?

      Sure, you’re not clocking eight solid hours every night, but does that mean you’re an insomniac? Not necessarily, says Dr Bentley. “The number of hours usually quoted as constituting ‘normal sleep’ is seven to eight hours a night. However, this is not quite true,” says Dr Bentley. “Yes, seven to eight hours is the average amount of sleep for a population. But there are many people who need more than that and some who need less.”

      Treatments for insomnia

      Treatment for insomnia can include CBT, or cognitive behavioural therapy, as well as medication. You’d also need to cultivate a sleep routine that includes cues your body would learn from. When you expose yourself to a certain scent, for example, that might signal sleep time for your brain, enabling you to nod off. Per the Sleep Foundation, healthy sleep would also involve limiting stimuli around bedtime. Yip, that includes your cellphone and TV.

      Bottom line: if you wake up feeling tired, you likely need more sleep. Think you’re dealing with insomnia? Chat with your doctor first. “There are a number of conditions that cause insomnia and treatment does not always need to involve sleeping tablets,” says Dr Bentley. “But ignoring the problem does not result in improvement over time. Once insomnia has become chronic, it will generally continue unless specific action is taken.” More

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      in lifestyle and culture

      Body Fwrd Founder Kenzie Burke on the importance of nourishing within

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      As Kenzie Burke launches her first Body Fwrd challenge today, “The Cusp” podcast host, BRÛLÉ designer, and wellness expert shares with Emirates Woman what kickstarted her passion in wellness, overcoming challenges and the importance of “feeding” your skin.
      Tell us about the concept behind Body Fwrd.
      Body Fwrd brings forth practices around food and living in a cleansed body. Using the power of food to clear and cleanse the body to have the space to move forward, with clarity and light energy. I have committed to true transformation, doing the hard work, overcoming myself, and awakening on a spiritual level. I have created Body Fwrd to give the world tools and practices to unleash the core of who you are, transform yourself through nutritional healing, create a balanced mindset, and challenge you to be disciplined to make choices that will help you cultivate the life you truly want to live. Body Fwrd is for those who want to live an elevated life and take the journey towards becoming the very best versions of themselves. It is the home for those who are here for true transformation. Here, we show up, do the hard work, and overcome ourselves daily. As a health and wellness expert and multifaceted entrepreneur, I am here to share the life-transforming nutritional information that has grown from decades of experience, knowledge, and understanding. And no… it’s not only about food! Body Fwrd is the deep dive into the pillars of nutrition that contain the power to transform our lives entirely. What we use to fuel ourselves impacts us in every way – our physical bodies, emotional health, and spiritual balance. Your body is your home; the cleaner it is, the more space you have. Physically and mentally. I have been on a path of improvement my entire life but specifically dove into the power of nutrition, improving and evolving my ways of nourishment since 2018. It hasn’t only been about food and the more I have committed to true transformation, doing the hard work, overcoming myself, and awakening on a spiritual level, the more I have deepened my practices around food and living in a cleansed body. I created my eating method based on realizing that we are meant to clean and clear out the body and live in a cleansed state. It is our birthright to feel abundant, clear, and healthy and create an environment that can thrive. Not one that is prone to illness and disease, and we should all be proud and love the body we live in. We have normalized being sick, eating rubbish, applauding, and hopping on and off different, trendy ways of eating. But I wholeheartedly believe that we are meant to live and embody a cleansed state. We are energetic beings; what you put into your body, the energy and people you have around you, the thoughts you think – these things live inside of us. I look at my body this way: you wouldn’t leave dishes in your sink for weeks, forget to vacuum your rug, or never do your laundry. You want your physical house to be ‘clean’; otherwise, it would affect your life. Your body is no different.

      “Here, we show up, do the hard work, and overcome ourselves daily.”

      Your visuals are stunning – do you create them yourself?
      I do! I have a photographer who has worked with me through all the seasons of my entrepreneurship journey – and it is cool to see how we have evolved throughout the years. But, as far as the images that are not of me – I take them! I love visuals, a vibe, and good branding. All my visuals for Body Fwrd are the easiest for me to create. Body Fwrd is my lifestyle. Every picture and moment is taken in real time as I am about to eat, move my body, do meditation, and the list goes on. My strongest sense of Human Design is ‘taste’. I think that plays a role in creating beautiful environments, visuals, food dishes, the way I dress… I am a natural-born tastemaker.

      You previously built a business around food and wellness then left it. How did you come to a place where it felt right for you again?
      I built a business in food and wellness and then left it entirely. I resisted it. But I also resisted my own power and had (and am overcoming) an addiction to pain. I self-sabotaged and dimmed my own light quite a bit, and doing this to my old wellness business was a part of that pattern. What many people don’t know is that I went through a massive amount of pain and endured a very dark time after doing that to my business. I cut myself off from making money, I had an entire company that I had put my all into, an assistant, and a large following who supported me, and I left all of that. It was not fun. Not empowering, and it hurt. This result stemmed from my childhood — dimming my own light, not letting myself receive goodness, love, and money without pain. But launching Body Fwrd has unblocked me in more ways than any words could express. Through Body Fwrd I am freeing myself from myself. I have felt this deep sense of frustration ever since I can remember. I have embarked on ten million career journeys, travel, and moved houses, cities, and states. Yet… I would still feel it. And it frustrated me because it does not and has not felt like mine anymore, and I know I can live without it. With Body Fwrd, instead of searching for the next thing and creating something new, I have turned inward and got to the root of where this is stemming from. I have been suppressing myself, not letting myself fully step into my voice, knowledge, and potential. Anyone who has followed me for the last four years has seen the forward motion and journey I have been on of deep soul searching, career searching, etc. All along, there was a knock that would not stop. It just got louder and louder and the more I pushed it down, the more trapped I felt. The ‘body’ and nutritional healing aspect of my life is such a massive part of who I am and my life. I have reached the most embodied version of my body (through diet, cleansing, clearing the body, mind, and life choices). I know so much about the body and how to clear the vessel so we can move forward with clarity, self-love, and feeling embodied in our bodies. How did I know it was time to step back into the wellness world? First, I had to stop resisting. I had to stop the nagging. It was jaw-locking me and my life, and I want to move forward each day, freely in my work and my life.

      “…launching Body Fwrd has unblocked me in more ways than any words could express. With Body Fwrd, instead of searching for the next thing and creating something new, I have turned inward and got to the root of where this is stemming from.”

      How important is food and the way we eat it to our skin?
      I believe your internal reflects your external. Sure, you can use fancy creams, get facials, Botox, do all the things. However, nothing could compare to the sparkle in your eye from a healthy internal state. Food is a powerful tool we can use and harness to not only create how we feel but also how we look. Nourishing with hydrating fruits, colourful vegetables, good water and making that a daily priority will show on the external. I am such a ‘deep diver’, and as each year goes by, I learn more. I do deeper cleanses. I expand my knowledge and transform my ways of eating and living. With each year that goes by, my skin has been reverse ageing. And I feel that the older I get, the better I look. This is a result of how I eat, my wellness practices, and my dedication to my spiritual practices – the internal shows on the external.

      Where do you get the motivation to be consistent and are there any practices which have helped you with this?
      I have always been striving and dedicated to growth, evolution, and transformation. I have been like this ever since I could remember. Some of this is my innate personality and the other part is that I have always known the kind of life I want to live, the results I want to experience, the kind of people I want as my friends, the places I want to live in, the entrepreneur I want to be, the kind of wife and mother I hope to be. I have had to create this life for myself. I was born and raised in a small town in Wisconsin. I am the pattern breaker in my family. So, I have had to be disciplined and motivated to grow and evolve from a young age. If you want different results, you must have habits, routines, and rituals to help you create the life you want to live and embody the person you want to be. All the practices that I embody and that help me will be expressed through my sharings with Body Fwrd. I suggest you follow along because I have a lot to give!
      What do you avoid in terms of lifestyle to ensure you have the most balanced skin?
      I avoid processed food including sugar, poor sleep patterns, and stress. I avoid anything that brings me down and does not feel energizing or good to my mind, soul, or life. Life ebbs and flows, but I try my best to remain balanced because I know that how you feel internally is what shows externally.
      If you had to pick three hero products for skin, what would they be?
      Agent Nateur, Barefaced, and Standard Self Care.
      This is The Skin Issue – what does it mean to be comfortable in your own skin?
      It’s having a deep respect for yourself, which translates to self-love. The more work and effort I put into my evolution, the more comfortable I feel in my own skin. We all want to feel good not only in our skin but also in our day-to-day life. When you respect yourself and take the time and effort to nourish your body, move, sleep, meditate, expand your knowledge, work hard, apologize when you mess up, confront the hard conversations, and have compassion for the people around you, you build a strong foundation that deepens the relationship you have with yourself. Being comfortable in my own skin is extremely important to me – I want to live my life as an embodied human being, and that is my ‘why’ each and every day.
      June’s – The Skin Issue with Instytutum – Download Now 
      – 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

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

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      During colder months, you’re probably going to want to light the fire, close the windows and keep cosy. And, when loadshedding hits, flick on the generator and continue to ‘Netflix and chill’. But, if you want to stay healthy this winter, this is exactly what you shouldn’t be doing – unless you’ve invested in an air purifier, says Trevor Brewer, Director of air treatment and lifestyle specialist Solenco. That’s because indoor air pollution in winter can become a problem.

      In winter, the air gets a little dirtier, leading to respiratory illness that can get deadly. Per the WHO, Household air pollution was responsible for an estimated 3.2 million deaths per year in 2020, including over 237 000 deaths of children under the age of 5. Cooking with gas because of loadshedding? Watch out: these gases emit kerosene, which generates harmful household air pollution, says the WHO.

      Air pollution in winter – even indoors

      In South Africa, the particulate matter (read: pollution) in our air is regularly higher than the national standards. Around 86% of South Africa’s primary energy supply is from coal, and much of the particulate matter that we breathe in is caused in the process of generating coal-fired electricity, says Brewer.

      And indoor pollution can get bad. “Pollutants are microscopic particles of toxic chemicals that are small enough to enter the bloodstream. Because they’re so small, you can be sure they’re being carried into your home. In fact, the concentration of pollutants and toxins found in the air can actually be two to five times higher indoors than out,” says Brewer.

      Air Pollution Solutions

      Stay ventilated

      Keeping the windows closed may help to keep cold air out but it also keeps polluted air in. Dust, fumes from household chemicals, emissions from appliances, bacteria and germs, pet dander, damp and mould, and the pollutants discussed above, are all at home in your house when there’s no fresh air circulating. And with them come all the winter ailments.

      You could stock up on medicine to deal with the symptoms that come with seasonal changes, says Brewer, but he suggests that you rather prevent these adverse effects by investing in an air purifier for your home or office.

      Solenco Purification Pal

      This gadget keeps the air in your home clean by forcing air through an ultra-fine mesh that traps pollutants. Look for one with HEPA tech, like the Solenco Purification Pal, that removes 99.8% of particles as small as 0.3 microns from the air.

      Humidify your air

      The dryness of the air can constitute a health hazard, especially in cooler months. For people with respiratory or lung issues, cold and dry air narrows airways and makes it harder to breathe. Even if you’re healthy, dry air can cause pain, inflammation and headaches, asthma, allergies and hay fever, itchy, uncomfortable skin, and nose bleeds. What works? A humidifier, which can refresh the air by injecting purified water into your surroundings.

      Xiaomi Humidifier 2 Lite

      Brewer says an evaporative humidifier is a great way to keep your indoor air at optimal moisture levels and remove air impurities, to improve your comfort and your health. A smaller unit will service a bedroom or living area, while a whole-home unit can cover 370 square metres.

      Invest in air-purifying plants

      Some house plants can diffuse toxic chemicals in the air, like formaldehyde, benzene and trichloroethylene. It’s essential to still clean your plants, since the leaves can collect dust, leading to allergies.

      Look for plants like English Ivy, Bamboo Palm and Aloe Vera. Snake plants are extremely pretty indoors and also help purify the air. More

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      in fitness and body

      Introducing the TS-ACTV8 Performance Training Gear by Totalsports

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      The TS-ACTV Performance gear is engineered with one goal in mind: To make sure you’re getting the most out of your training.

      Upgrade your training sessions with the new TS-ACTV8 range of next-level workout and running gear. Each piece taps into cutting-edge innovations to get you moving (and stay moving).

      Dri-Lite™: Revolutionising Moisture Management in Breathable Fabrics

      When it comes to training or engaging in physical activities, staying cool, dry, and comfortable is of utmost importance. Introducing Dri-Lite™, a cutting-edge fabric technology that combines quick-drying properties with breathability to enhance your performance and overall comfort.

      Dri-Lite™ fabric is specially designed with moisture-wicking capabilities, meaning it has the ability to draw moisture away from the body. Unlike traditional fabrics like cotton which can absorb a significant amount of water, Dri-Lite™, is predominantly made of high-tech polyester or nylon and absorbs very little moisture. Polyester only absorbs 0.4% of its weight in water, while cotton absorbs as much as 7%.

      Key Features

      One of the key features of Dri-Lite™ is its remarkable cross-section and large surface area. These attributes enable the fabric to efficiently pick up moisture from your body and transport it away, spreading it across the fabric’s surface. This action allows for rapid evaporation on the outside of the fabric, ensuring that you remain cool and dry throughout your workout or training session.

      Hyper Stride Bike Shorts

      Extreme Control Black Crop

      Hyper Glide Grey Run Jacket

      Power-Lite™: Unleashing Support and Freedom of Motion

      Comfort and support are essential factors when it comes to performance-enhancing apparel, Power-Lite™ is a fabric known for its exceptional “hold” and compression properties. It offers a combination of comfort and support that takes your activewear to the next level.

      Functional Fabric

      Power-Lite™ fabric is characterised by its tight-fitting and stretchy nature. It moulds to your body, providing a comfortable and supportive fit that allows for freedom of movement. The secret behind Power-Lite™ lies in its composition, primarily consisting of a blend of nylon and spandex.

      Nylon plays a crucial role in enhancing the functionality of the fabric. It improves durability, flexibility, and overall performance, ensuring that the fabric can withstand rigorous activities and maintain its shape over time. Meanwhile, spandex, also known as elastane, provides the fabric with its elasticity, allowing it to stretch and conform to your body without restricting your movements.

      While polyester can be part of the blend in Power-Lite™ fabric, it is a nylon that takes the spotlight due to its superior performance qualities. Nylon’s strength and resilience make it an ideal component in compression fabrics, ensuring that you experience optimal comfort and support during your activities.

      Revolutionising Performance Apparel

      Dri-Lite™ and POWER-LITE fabrics have revolutionised the world of performance apparel. Dri-Lite™’s moisture-wicking and quick-drying capabilities keep you cool and dry. While Power-Lite™’s compression and stretch properties offer unparalleled comfort and support. With these advanced fabric technologies, you can now train with confidence, knowing that your apparel is working as hard as you are to enhance your performance and overall comfort.

      Podium Black Zip-Thru Run Jacket

      Hyper Stride Black Tights

      Extreme Control White Crop

      Shop the TS-ACTV8 performance gear now at www.bash.com. More

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      in diet and nutrition

      12 Foods That Will Make Your Period Cramps So Much More Bearable, According To RDs

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      You usually have a general idea of when your period is coming. You may have been tracking it with an app to get to know your monthly cycle better and you know what to expect: bloating, cravings, and menstrual cramps. The pain can range from being mildly uncomfortable to downright debilitating. One way to soothe the ache: foods that help with period cramps.

      Why do some women get period cramps while others don’t? It all comes down to a type of chemical in your body called prostaglandins. This hormone-like substance can trigger the uterine muscles to contract during your period, according to the Mayo Clinic. Higher levels of prostaglandins are associated with more severe cramps.

      That said, multiple factors can affect how much pain your period causes, “including how heavily a woman bleeds, how tight her cervix is, how inflamed her system is, and her perception of pain,” says Wendie Trubow, MD, an ob-gyn.

      The good news is that certain foods can help ease cramps. Okay, they won’t make the discomfort go away directly, but they may have an impact on the body processes and hormones that lead to period cramps.

      Some pro tips on a relatively pain-free period: Avoid processed foods, get enough sleep, manage stress, and take supplements such as methylated B vitamins, which support hormonal balance, says Dr Trubow. To get the most out of these practices, do them over the entire course of the month, not just during your period.

      If you get really bad cramps, you may want to put down that bag of chips or pint of ice cream even when the cravings hit. Here are 12 foods that’ll help you feel better throughout your cycle.

      1) Avocados

      Avocados contain omega-3 fatty acids and magnesium, both of which may help reduce period cramps, says Alli Magier, the founder of Well by Alli. “Omega-3 fatty acids lower inflammation and help prevent excess prostaglandin production,” she explains. Magnesium, known as “nature’s relaxant,” can also help ease smooth muscle and lower the production of prostaglandins.

      2) Chamomile Tea

      Chamomile tea contains anti-inflammatory compounds and can help reduce pain by inhibiting certain enzymes known to cause pain, says Magier.

      Note that chamomile tea works best when you have it before the pain starts (so a few days before your period), according to a 2019 article published in the Journal of Pharmacopuncture.

      3) Cruciferous Vegetables

      Estrogen dominance and poor estrogen detoxification can contribute to endometriosis and dysmenorrhea (a.k.a. painful period cramps), says Morgan Goodstadt, the founder of Good Nutrition. “Broccoli and Brussels sprouts contain antioxidants and nutrients that help the liver detoxify excess estrogen. They are also high-fibre foods, which support estrogen clearance and elimination through the bowels,” she adds.

      Staying regular, which these veggies could help with, is super important for moving excess estrogen out of the body and supporting your gut too.

      4) Fermented Foods

      Fermented foods such as kefir, kimchi, kombucha, pickled vegetables, sauerkraut, and yoghurt contain probiotics that help keep your gut healthy, says Magier, which is important for estrogen balance and period pain. The good bacteria from fermented foods can balance your gut microbiome and regulate estrogen metabolism and elimination.

      In addition, low calcium intake can increase muscle contractions and cramping, so add fermented dairy to your diet for max relief.

      5) Salmon

      Prostaglandins are primarily made from omega-6 fatty acids, which are naturally inflammatory, says Goodstadt. “For optimal health, we want to consume a good ratio of omega-3 to omega-6 fatty acids,” she says. One way to do that? Consuming lots of omega-3-rich foods like salmon and sardines. (Yum!)

      6) Flaxseeds

      Flaxseeds are one of Goodstadt’s all-time favourite foods for hormone health in general. “Not only are they a great source of fibre and healthy omega-3 fats, but they also contain compounds called lignans, which can bind to and detoxify excess estrogen,” she says.

      7) Ginger

      Ginger can lower the intensity of period cramps and pain, a 2019 study published in the Journal of Obstetrics & Gynecology Science found. It has potent anti-inflammatory properties. It also helps soothe the stomach and reduce nausea, another common PMS symptom. Enjoy it as a spice in a dish or add slices to a steaming mug of tea!

      8) Leafy Green Vegetables

      Spinach and Swiss chard are full of anti-inflammatory compounds, fibre, manganese, and vitamin E, per Magier. “Adequate fibre intake is important for reducing PMS symptoms because it helps keep the gut microbiome healthy and supports normal estrogen metabolism,” she says. Vitamin E can tone down prostaglandin production, and low manganese levels are associated with more severe pain during menstruation.

      9) Almonds, Cashews, And Walnuts

      Nuts are a healthy source of minerals and unsaturated fats, explains Magier. In particular, walnuts are great sources of anti-inflammatory omega-3 fatty acids, which can help lower prostaglandin production and combat period cramps. Almonds and cashews pack a ton of magnesium, which is associated with less period pain.

      10) Peppermint Tea

      Peppermint contains the active ingredient menthol, which has been shown to relieve pain. It can reduce the duration and severity of pain associated with periods, a 2016 study published in the Iranian Journal of Nursing and Midwifery Research showed.

      11) Pumpkin Seeds

      “Pumpkin seeds are one of my favourite high-magnesium foods, making them excellent for reducing period cramps,” says Goodstadt.

      12) Turmeric

      Turmeric contains a compound called curcumin, which has powerful anti-inflammatory properties and is also a hormone modulator and pain reliever. It has been found to address some of the root causes of period pain, including estrogen dominance and endometriosis, per a 2020 study published in the International Journal of Molecular Medicine. More

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      in health and weelbeing

      6 Steps That’ll Help You To Quit Smoking – For Good

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      Decided to quit smoking? Good for you! Want to double your odds of never lighting up again? Use this guide to stomp out your habit once and for all.

      Why you should think about quitting smoking

      First, it’s a gateway to disease. Since it puts a strain on your cardiovascular system, you’re more at risk for those types of diseases, which are the leading cause of death worldwide. Think: heart disease and strokes. There are myriad ways smoking negatively impacts the body, from bad breath to gum disease and even infertility.

      This step-by-step guide, backed by science, shows you what to be prepared for when you quit smoking, along with some tips to help.

      Step One: Set A Date

      According to the National Council Against Smoking, it’s important to set a date to quit so you can mentally and emotionally prepare for it. The good news: for women, picking the day is easy.

      Why? US researchers found that women who quit smoking during the first half of their menstrual cycle may have the edge over those who stop during the second half. In the study, tobacco withdrawal symptoms were less severe for the women who quit between days one and 14 of their cycle, compared to those who quit between day 14 and the start of their next period.

      Do it! Track your cycle and mark the date on your calendar. Tell your friends, family and colleagues when the big day is so they can encourage you to stick to it.

      Step Two: Clean House

      As a smoker, you’re never alone. The strong scent of tobacco follows you in clothes, ashtrays, even curtains – but if you’re serious about quitting, you can’t have it hanging around.

      Why? Studies show that when exposed to familiar smoking visuals, parts of the brain like the amygdala activate craving responses. “Addictive behaviours become associated with cues in one’s environment. These cues then act as triggers, which cause cravings,” explains Candice Garrun, a mental health therapist and founder of the website Addictionology.co.za. “Don’t put yourself in situations that trigger you! If you hang out at a barber’s shop often enough, you will eventually get a haircut.”

      Do it! Tidy up. Throw out all smoking paraphernalia like ashtrays and lighters. Clean your clothes, carpets, curtains and bedding. This strategy helped 30-year-old Marilize, who has been smoke-free for two years after reading The Easy Way To Stop Smoking by Allan Carr. “We cleaned out the house! The book guides you through the whole process,” she says. “After a while, smoking began to gross me out – the smell and everything about it.”

      Step Three: Get A Hobby

      Make it something you can do as quickly as lighting up and turn to it when you’re tempted.

      Why? Taking up a new pastime will help channel your thoughts and fill the void that smoking once occupied.“Habits actually change your brain in ways that can bring relief from cravings and get you started on a path to joy and hope,” says Joburg-based clinical psychologist Elizabeth Cambanis, who has worked with patients who struggle with chemical and behavioural addiction. WH reader Chantelle used this method to kick the habit two years ago. “I found a new hobby. I now fill my time with exercise and baking – and yes, I did gain some weight. But it’s worth it.”

      Do it! Keep your hands busy with knitting, painting or playing a musical instrument. Not your pace? Engage in activities where you can’t smoke, like riding a bike or swimming. Moderate and vigorous exercise will help reduce cigarette cravings and stave them off for longer.

      Step Four: Control Your Triggers

      To avoid a relapse, it’s vital to keep your smoke triggers in check – specific people, places or emotions that make you want to smoke.

      Why? The longer you’ve smoked, the stronger the connections are between these triggers and your urges. For on-off smoker Thokozile (29), it’s a TV show. “I still sigh with longing when I watch old episodes of Sex and the City,” she says. “I quit for months – even up to a year – but when I watch SJP I often think, ‘It’s been long enough, I’ve done well’.” Triggers may include being around other smokers, feeling stressed or excited, drinking coffee or tea, or enjoying a meal. You can’t always avoid trigger situations, but it’s important to recognise the thoughts you have around smoking because acknowledging them can help you change your behaviour, explains Cambanis.

      Do it! Change your routine. Take note of how you feel just before you smoke and identify what made you light up. Being conscious of these things will help you remove your trigger. Coffee time? Have a glass of water instead.

      Step Five: Prepare For Withdrawal

      The physical symptoms of nicotine withdrawal are rough, but not life-threatening. Still, if you’re not prepared, they may be just awful enough to weaken your resolve.

      Why? Because smoking’s addictive. According to the Heart and Stroke Foundation SA, addiction to nicotine occurs quickly and is difficult to shake. Nicotine stimulates the reward pathways of your brain, prompting pleasant, happy feelings – and making quitting tough. “The first few weeks are the hardest,” says Cambanis. “If you’re feeling nauseated, any carbonated beverage should help and nausea only lasts a week or two.” A third of ex-smokers report headaches – often due to changing brain oxygen levels, according to Cambanis. Hang in there – they do pass in time.

      Do it! “Ensure you get more sleep, stretch, or practise deep breathing and relaxation techniques,” suggests Cambanis. Quitting smoking happens one minute, one hour and one day at a time. Don’t think about the long-term.

      Step Six: Gather Your Support Group

      Rally support from a close friend or family member.Why? Friends can talk you through difficult situations. The first seven to 10 days are the toughest and smokers who relapse typically do so within the first three months. Counsellors can help you identify your triggers and determine what strategy is most likely to work for you. “Sadly, few people seek professional help and more frequently try to quit on their own. It’s very hard to do it alone and you don’t have to,” says Garrun. Plus, a meta-analysis found that counselling resulted in higher rates of smoking cessation.Do it! Get help. WH reader Joanne did – and succeeded: “I stopped after 10 years using a programme called Smoke Enders. It’s been five years and I’m still smoke-free.” Also, reinforce your success with rewards. This is another strategy that helped Marilize. “I made myself a deal that I could use the money I used to spend on cigarettes on magazines. What a joy!” More

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      in health and weelbeing

      My Experience With Breast Cancer, At Age 27

      by

      Model Amber Denae Wright tells about her experience with breast cancer, having been diagnosed at the age of 27.

      Discovering a lump

      In March of 2020, literally two weeks before we went into hard lockdown, I got out of the shower one evening and I felt this really large lump on the right side of my breast. I hadn’t noticed it before. I was shocked by how big it was. It was on the right-hand side and thankfully close to the surface.

      As a teenager, I had been diagnosed with fibroadenomas, which are non-cancerous lumps that are quite common in young women. When I felt the lump, I thought that’s what it was. I had been told that they can grow and change. Sometimes, they need to be removed. But knowing that I didn’t want foreign things in my body, I immediately phoned my gynae and booked an appointment.

      That appointment got cancelled because we then went into a hard lockdown. Throughout that time, I had this thing constantly bothering me. I was very aware of it the whole time. It was causing a lot of pain. It was right where your bra wire catches. I fully believed that it was a fibroadenoma. I never even for one second imagined the big C word.

      The diagnosis

      When I was referred to a breast surgeon, he examined me and said that the way it felt and moved felt just like a fibroadenoma. He however recommended not going in for the surgery immediately, given the risks of contracting COVID in the hospital. I took that recommendation and another two months went by. Eventually, it caused me a lot of pain. I was struggling to sleep at night and struggling to complete workouts with my sports bra catching it. I eventually elected to do the surgery in August, five months after finding the lump.

      They removed the lump and sent it away for testing. A week later, I went back for a follow-up appointment. Everything felt very normal but then he called me into his office and started by asking me when I had found this lump. He said I’d shocked them all because, as it turned out, the lump was cancerous.

      I’ll never forget that moment for as long as I live. They were words I never ever, even for one second, imagined hearing, having breast cancer at age 27. The doctor immediately started to go through my treatment plan, the type of diagnosis it was, and the rest. I felt like I was watching this whole scene play out like I was outside of my body because it was too much. And then he started to talk about all of the treatments and he said the words ‘chemotherapy’. Once he said those words I was like, ‘This is actually real’. And I immediately just started to cry. I was completely overwhelmed.

      The treatment

      From that point on I was catapulted into 1001 different appointments, from scans to blood tests. I went straight from there for an ultrasound and the next day, I met with my oncologist.

      Given that my husband Nick and I don’t have kids yet, our first port of call was to preserve my fertility (which can be affected by chemotherapy). We did fertility treatment and froze embryos. This involved hormone injections, regular scans at a fertility facility and the harvesting of my eggs. It was the craziest few weeks of my life. Once the embryos were frozen, it was time to start chemotherapy. 

      My chemotherapy treatment was 16 rounds, over five months. Two weeks after my first chemo session, my hair started to fall out. It was one of my biggest fears. Every day I’d wake up, there was more hair on my pillow and more hair on my floor and every coat that I wore. It was all over me and it became very overwhelming.

      Eventually, it got to the point where my husband had to help me shave it off. It was a moment I never pictured going through in my life.

      Amber in treatment

      My life with breast cancer

      Initially, I was determined to keep up with everything I had been doing: working full-time, doing workouts and staying healthy. I had started doing Raise the Barre, an online barre class, during the lockdown. Before I’d gone in for surgery I was literally feeling my strongest, fittest, healthiest self. One of the toughest things was watching that slowly slip away as I got weaker and wasn’t able to train as much.

      During chemotherapy, for the first couple of weeks, when I still had energy, I was trying to train as much as I could. But chemo weakens you over time. I had debilitating headaches and couldn’t take too many painkillers because my organs were already under so much strain from the chemo. At about two or three o’clock, on some days, I would just crash and I literally felt like I couldn’t keep my head up. Because of all this, I decided to leave my job and focus on fighting the cancer.

      I also sought out therapy to help me maintain a positive mental state throughout. That helped me a lot because there are a lot of dark, hard thoughts that you don’t want to burden other people with.

      Amber ringing the bell after the last chemo treatment

      My surgery

      After chemo was done it was time for surgery. Because I didn’t test positive for any of the cancer gene mutations, I elected for a lumpectomy, where the lump and surrounding tissue were removed. When they operated on me the first time to remove the lump, they were operating as if it wasn’t cancer, so they didn’t do what they would normally do, which is cut around it and take all the tissue and the tumour out.

      They ended up taking out a lot of tissue and had to reduce the left breast to match the right. It ended up being a massive surgery. I also underwent 5 weeks of daily radiation and I am currently on 5 years of hormone treatment (Tamoxifen and Zolodex).

      Finding remission

      In October 2021, after all my active treatment was completed, I had an MRI which was all clear and confirmed that I was in remission. During my cancer journey, I felt like I was in survival mode, trying to get through every single day, and so when all of my treatment was done, I had a lot of emotions to work through and mental healing to do.

      Although my life looks very different now and although I will need to go for regular check-ups and scans for the rest of my life, and although I have needed to make changes and sacrifices to my lifestyle, there has been so much good that has come from this difficult journey. It made me a better person and helped me to become more confident in who I am and it made me realise how much I have to be grateful for.  

      I have been given a fresh start and I now know that I can do and be whatever I want to be because I proved to myself and everyone around me how strong I am. I am so grateful for my life and the people I have been blessed with  

      I’ve really tried to embrace this new version of myself and navigate all that comes with the cancer aftermath. My life is different, but it’s beautiful and I’m so blessed to be here.

      Amber now, cancer-free More