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      in diet and nutrition

      6 Easy Kitchen Decluttering Tips For A Clear, Healthy Cooking Space

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      There’s nothing like the stress of a messy kitchen to ruin the serenity of making a healthy meal. Whether it’s cupboards that spill out when you open them, a stacked fridge that makes it impossible to find your ingredients, or surfaces that are littered with gadgets, a cluttered kitchen makes for a harder time cooking.

      So, to declutter your kitchen is to prioritise your health. “If your counters are routinely cluttered, there’s a good chance you’re storing too many daily-use items there (toaster, spice rack, knife block, etc),” says Matthew Ayres, kitchen and appliances expert at RDO Kitchens and Appliances. “You’ve probably reasoned that leaving such items on the counters makes them easier to grab when you need them.”

      “Putting away all the unnecessary clutter will also ensure that you can keep your kitchen space nice and clean, minimising bacteria growth.”

      But where do you start?

      6 Ways To Declutter Your Kitchen

      1. Get Rid Of Duplicates

      “Kitchens are notorious for duplicates,” says Ayres. “Remove unneeded ones and keep your favourite, most used items.”

      “There are physical boundaries all over the kitchen – drawers and cabinets that provide defined, limited spaces for storage. Instead of trying to stuff everything in these spaces, think of their limits as friendly suggestions on how much you should keep.”

      2. Forget High-tech

      Many of us have kitchen gadgets that we believed would change how we cook but, in reality, are rarely used. “Evaluate all the items in your kitchen by asking yourself the right question: ‘Do I need it?’. If you’ve rarely or never used a tool, bowl or storage container, then it’s probably not really necessary to keep,” says Ayres.

      READ MORE: The Easy Vegan Fudge Squares You’ll Want To Eat Every Minute

      3. Group Foods

      Pull out all of your food in your fridge and cupboards and chuck anything that’s expired. Then, “put foods away in logical groupings,” says Ayres. That might be as simple as grouping by storage (tins, packets, sauces, fresh) or meal type (breakfast foods, baking, lunch). Make the system whatever is smartest for your life.

      4. Add Baskets

      “Organise items with baskets or transparent containers so you can see at a glance what you’ve got,” recommends Ayres. It also makes it easier to pull out what you need when you need it.

      Rather than decanting items into jars, as is all the rage on Instagram, “Stick to the original packaging and invest in baskets for organisation instead, as it reduces cost and time. If you’re still keen on decanting, opt for square containers to make the most of your space.”

      READ MORE: The Pork Belly And Lobster Dish That Your Tastebuds Will Remember Forever

      5. Get Zonal

      As well as food, try to group kitchen items together. “The first rule is that everything in your kitchen should have a home where the items stay when not in use. Not only is this important so that everyone can find things, but it helps you gauge when you have accumulated too much and need to clean out a bit,” says Ayes.

      He says dividing your kitchen into work zones and store items as close to their related zone as possible. For instance, you might have a hot tea zone, where the mugs are placed directly above the kettle for easy access.

      “The most used items get the best storage spots and the least-used items (if not thrown out) can be stored in awkward cabinets, top shelves, or even the utility room.”

      6. Think Practically

      “If your kitchen hosts activities such as homework or family games, be sure those items have a designated home in the kitchen or nearby to keep on top of clutter.”

      “It can be tempting to be swayed by aesthetics and overlook the practicality of a storage solution.”

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

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      in health and weelbeing

      How Women Are Turning To Medical Cannabis For Menopause in South Africa

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      For years, hormone replacement therapy (HRT) has been the go-to treatment for managing the symptoms of menopause. But for women seeking alternatives, medical cannabis for menopause is quietly emerging as a promising new ally in South Africa. This is echoed in the observations by AKOS BIO Pharmacy. When AKOS Bio launched their regulated medical cannabis pharmacy, they were initially surprised that the greatest interest in their products came from menopausal women.

      A Natural Shift In Menopause Management

      For many women entering their fifties, menopause is more than just the end of monthly periods. It’s the beginning of a complex new chapter in physical, emotional, and sexual health. Menopause is a natural biological process. But the symptoms that come with it – hot flushes, joint pain, insomnia, and vaginal dryness – can be relentless and deeply disruptive.

      Sikhosande Kula, Responsible Pharmacist for AKOS Bio, notes that menopausal women are increasingly exploring prescription cannabis. “Unlike recreational cannabis, medical cannabis formulations are carefully dosed and regulated to target specific conditions. Products containing cannabidiol (CBD), tetrahydrocannabinol (THC), or a combination of both are now prescribed by medical professionals for a range of issues. These include those that disproportionately affect women in midlife,” says Kula.

      In 2022, South Africa legalised access to medical cannabis through Section 21 authorisations. This allowed licensed pharmacies to dispense cannabis-based medicines to patients with a doctor’s approval. Today, this path is being taken by an increasing number of women experiencing menopause-related symptoms.

      How Medical Cannabis Eases Menopause Symptoms

      Hot Flushes and Thermoregulation

      One of the most commonly reported and most distressing symptoms of menopause is the hot flush. Sudden surges of heat, often followed by sweating and chills, can happen at any time, day or night, and are thought to be caused by changes in the body’s internal thermostat due to declining oestrogen levels.

      Emerging evidence suggests that cannabinoids may help regulate the body’s endocannabinoid system, which plays a role in temperature control. While research is ongoing, anecdotal reports and early studies indicate that carefully dosed cannabis-based medicines can reduce the frequency and severity of hot flushes, offering women a greater sense of control over their bodies.

      Sleep

      Menopausal insomnia is more than a minor inconvenience; it’s a health hazard. Sleep disruption can lead to daytime fatigue, mood swings, and even an increased risk of cardiovascular disease.

      “THC, the psychoactive compound in cannabis, is known to induce drowsiness and support sleep onset. CBD has been linked to better sleep quality and reduced nighttime awakenings. Combined in the right ratios, these compounds can help women fall asleep faster and stay asleep longer, without the need for addictive sleep medications,” Kula adds.

      Joint Pain

      Another silent struggle for menopausal women is joint pain, often due to reduced estrogen levels that affect joint lubrication and inflammation. The anti-inflammatory properties of cannabinoids, especially CBD, are gaining attention as a natural remedy for chronic pain and stiffness.

      Many patients report a noticeable decrease in pain and swelling when using cannabis-based oils or tinctures regularly. These benefits may also improve mobility and support more active lifestyles, which are crucial for long-term bone and cardiovascular health in postmenopausal years.

      READ MORE: Why Am I Gaining Weight During Perimenopause?

      Intimacy

      Perhaps one of the least talked about and most emotionally distressing symptoms of menopause is vaginal dryness and a decrease in sexual pleasure. Oestrogen loss can thin the vaginal lining, decrease natural lubrication, and reduce blood flow, leading to painful intercourse and a drop in sexual desire.

      Here, medical cannabis offers an unexpected benefit. THC increases blood flow and sensitivity in the pelvic region, which can enhance sexual arousal and pleasure. CBD, meanwhile, has been shown to reduce anxiety and muscle tension, allowing women to feel more relaxed and open to intimacy.

      Research in this area is still evolving. But a growing number of women are turning to cannabis-based treatments not just for symptom relief, but to reconnect with their bodies and sexual confidence during this life stage.

      Dr Robyn Milton, a South African general practitioner specialising in sexual, hormonal, and mental health, emphasises the importance of individualised care during menopause. She notes, “Supporting individuals through perimenopause requires a holistic approach that considers both physical and emotional well-being.”

      READ MORE: 13 Subtle Signs Of Menopause Every Woman Should Know About

      Accessing Medical Cannabis For Menopause in South Africa

      Accessing medical cannabis in South Africa has become more streamlined, thanks to pioneering platforms like AKOS BIO. As a fully licensed online pharmacy dedicated to dispensing high-grade, compliant medical cannabis, AKOS BIO offers patients a seamless experience. They offer virtual consultations with cannabinoid-prescribing doctors and delivery. According to SAHPRA, over 100 such facilities exist in South Africa.

      Medical cannabis is available in a variety of pharmaceutical-grade formats. Most common are oral solutions or oils that are taken sublingually (under the tongue) for faster absorption. You might find formulations such as oral drops, inhalation options or dry herb vaporising for a faster effect.

      Is it possible to use cannabis while also using HRT?

      Yes, it is possible to use medical cannabis alongside hormone replacement therapy (HRT). “There are currently no known direct interactions between cannabinoids (THC or CBD) and oestrogen or progesterone therapy,” says Dr Milton. “However, as with any combined treatment plan, it should be managed by a qualified medical professional.” Many patients have found that cannabis helps alleviate residual symptoms that HRT doesn’t fully address, particularly anxiety, sleep disturbances, and joint pain.

      READ MORE: When Menopause Impacts Your Productivity

      A Word of Caution – and Empowerment

      Using medical cannabis for menopause is not a one-size-fits-all solution. The effects of THC and CBD can vary, depending on the dose, ratio, and method of administration. That’s why it’s essential to consult with a doctor who understands cannabis medicine and can guide a personalised treatment plan.

      Doctors prescribing medical cannabis follow a Section 21 protocol approved by South Africa’s medicines regulator (SAHPRA). They consider several factors, including the patient’s menopausal symptoms (e.g., anxiety, insomnia, hot flashes, mood swings), existing medications, medical history, and prior experience with cannabinoids.

      Women over 50 deserve options that align with their bodies, lifestyles, and values. Medical cannabis is not about “getting high”. It’s about restoring balance, easing discomfort, and opening the door to a more vibrant, connected experience of midlife.

      The Path Forward

      In a country where taboos around cannabis and menopause still linger, this growing interest in plant-based medicine signals a cultural shift. South African women are taking their health into their own hands, exploring natural alternatives, and demanding better care.

      For those entering or already in menopause, medical cannabis may offer more than symptom management – it may offer relief, dignity, and a renewed sense of self. More

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      in health and weelbeing

      Is Sunscreen Toxic? Experts – And Science – Weigh In On Viral Claims

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      Sunscreen, sunblock, SPF: the sun protection skincare has been hailed by derms as the holy grail in skincare for ages. The reason? The sun is a potent skin ager, creates wrinkles, damages skin, and increases hyperpigmentation. By rigorously applying sunscreen every day, experts teach, we prevent or mitigate these effects. Recently, though, social media has been abuzz with concern about SPF,  with some calling sunscreen a scam or claiming formulations include toxic chemicals. We spoke to dermatologists about the biggest claims about sunscreen protection.Meet the experts: Dr Tarryn Jacobs is a specialist dermatologist at Life Eugene Marais hospital in Pretoria. Dr Bradley Wagemaker is the medical director at Lamelle Research Laboratories. Dr Alek Nikolic is an aesthetic doctor and founder of skincare online store Skin Miles and skincare brand sk.in.Is Sunscreen Full Of Toxic Chemicals?The claim that sunscreen is toxic for human health is echoed by the Environmental Working Group (EWG), an advocacy group for environmental health. Per their research, common ingredients in sunscreen, like oxybenzone, homosalate, octisalate, octocrylene, avobenzone and octinoxate, can be absorbed by the skin at higher than safe levels, posing health concerns. Chief problematic ingredients are oxybenzone and octinoxate, which studies have linked to endocrine (hormonal) disruptions. All three experts we spoke to agreed: there is just no evidence to support this idea. Oxybenzone attracts the most concern, but experts note the lack of conclusive evidence. “These worries stem from studies conducted on cells in the lab and on animals that were fed large doses of oxybenzone. However, the amounts used in these experiments were significantly higher than what people are exposed to when applying sunscreen to their skin,” explains Dr Tarryn Jacobs, a specialist dermatologist. “It would take an individual 277 years of sunscreen use to achieve the equivalent systemic dose that produced effects in these rat studies, according to a 2017 study in the Journal of the American Academy of Dermatology,” says Dr Alek Nikolic, an aesthetic doctor.And, says Dr Jacobs, studies about chemical absorption via the skin are thin at best. “The relevance of this absorption is uncertain,” she says. “It’s critical to recognise that these two studies conducted by the FDA do not provide any evidence that chemical sunscreens cause harm. In other words, just because something is there does not mean it is causing any harm.”READ MORE: Should You Wear Sunscreen Every Day? Does Sunscreen Block Vitamin D Production?Well… this question is more of a cost-benefit quandary. For one, “The risks of sun damage and skin cancer far outweigh the minimal impact on vitamin D,” says Dr Bradley Wagemaker, medical director at Lamelle Research Laboratories. Still, it is true that sunscreen can block UVB rays, which are responsible for helping your skin produce vitamin D, explains Dr Jacobs.But! What is true in a lab simply isn’t true in real life. “Although various studies have concluded that there is a theoretical risk of sunscreen decreasing vitamin D levels, the data currently does not demonstrate a correlation in real-life settings,” explains Dr Jacobs. “In fact, several studies have shown that sunscreens are rarely applied correctly, in the right dosages and with appropriate frequency. This means that in real-world conditions, vitamin D synthesis will not be totally inhibited in sunscreen users because of the improper use of sunscreens.”The bottom line: you’re better off getting your D from food or supplements than from exposing yourself to the sun without SPF.If Skin Cancer Is On The Rise, Does That Mean Sunscreen Doesn’t Work?According to the 2023 National Cancer Registry, basal cell carcinoma (BCC) and squamous cell carcinoma (SCC) make up the top three and four cancers in South Africa among women. Both BCC and SCC are types of skin cancer. And, from 2010 to 2017, the incidence rates for melanoma among white South Africans has increased significantly, with a 13.6% increase among women.Is sunscreen to blame for rising skin cancer rates? Experts disagree. “Studies show that regular daily use of SPF 15 sunscreen, when used as directed, can reduce your risk of developing squamous cell carcinoma (SCC) by about 40 percent and lower your melanoma risk by 50 percent,” says Dr Nikolic. He puts the rising rates down to higher UV levels, longer lifespans and improved cancer detection.Another huge contributing cancer? People. “Part of the problem is that people will sometimes use sunscreen as permission to spend excessively long periods in the sun or to tan – and on top of that, they underapply, fail to reapply and do not use other sun protection methods like hats or clothing,” explains Dr Jacobs. “This gives a false sense of security to some.” According to South African Medical Journal, among White South Africans, there is a lack of early self-screening. A South African Family Practice study reveals that only half of White survey respondents regularly use sunscreen. Among Black and Indian respondents, that number is lower. The study notes, “Less than 20% of White respondents had ever checked their skin for suspicious moles. Most Black patients were not aware that they are at risk of skin cancer, and only 10% were aware of the risk of developing skin cancers on acral sites and nails.”READ MORE: 6 Things Neurologists Would Never Do If They Wanted To Protect Their Brain HealthIs Sunscreen Only Partially Effective?As you may have guessed from the responses above, the way the average person uses sunscreen does mean its efficacy is reduced. And, according to this 2012 study, which tested the efficacy of sunscreen against deeper types of sun damage (like skin cancer), no sunscreen fully prevents deep sun damage. Authors theorised that this might be because UVA filters (in sunscreen) can break down over time and that sunscreens are not able to protect well enough against visible light. Since then, this study has spurred further research that’s substantiated the original findings. “No sunscreen can block 100% of UV rays,” says Dr Nikolic. “Additionally, the effectiveness of sunscreen can be reduced by factors such as incorrect application, inadequate reapplication, and not reapplying after exposure to sweat and/or water.”But before you ditch your SPF and bare your skin to the sun, know that “broad-spectrum SPF is still our best defence,” says Dr Wagemaker. Still, there are other ways of preventing damage. “It’s important to realise the sunscreen is just one component of a sun protection strategy, which should also include using wide-brimmed hats, wearing sun protective clothing and seeking shade where possible,” says Dr Jacobs. And apply liberally! In fact, newer formulations are innovating, with added antioxidants to mitigate sun damage where UV filters fall short. Dr Wagemaker recommends Lamelle Research Laboratories’ Helase 50+, a full-spectrum protectant from sunlight, with antioxidants to fight free radicals.How Do Sunscreens Work Against UV Light?Dr Wagemaker made this handy guide about the five wavelengths of UV light that affect our bodies:UVCThis is (technically) the most dangerous type of UV light, but thankfully, our atmosphere absorbs it, so we don’t come into contact with it on Earth. And that’s a good thing because UVC would kill you very quickly.Effects on skin: Devastating, deadly – but thankfully absorbed by the earth’s atmosphereDoes SPF work? Organic sunscreens: No. Inorganic sunscreens: No. Zinc and titanium: No. Iron oxide: Protects from 90% – 97% of this frequency.UVBThis type of UV light is most associated with pain and sunburn, and SPF is good at keeping it at bay. This frequency also creates direct DNA damage to the cells, causing what could be devastating damage. Your body does have a process of finding and correcting this damage called NER. However, sun exposure limits the capacity that the cell has to perform this process.  Effects on skin: Sunburn, DNA damage and oxidative damage to DNA and moleculesDoes SPF work? Organic sunscreens: Yes. Inorganic sunscreens: Yes. Zinc and titanium: Yes. Iron oxide: Yes (96% of this frequency).UVAThis type of UV is most associated with skin ageing because regular broad-spectrum SPF starts to fail here. From here on out, UV light tends to cause devastating DNA damage known as dimers, which the human body cannot fix on its own because of a missing protein in the human body.Effects on skin: DNA damage, mutation and cancer due to oxidative damage to DNA and molecules, as well as immune suppressionDoes SPF work? Organic sunscreen: 53%. Inorganic sunscreens, zinc and titanium: +/- 50%. Iron oxide: 85 – 95% depending on the colours used (96% – 99%).Visible lightOne of the most overlooked, and therefore most dangerous, types of UV light is the radiation in the visible spectrum. Sunscreen affords no protection against it, and it suppresses the immune system and causes free radicals to form. Our best defence against visible light is antioxidants, which are only about 54% effective.Effects on skin: Photo-ageing, mutation, and cancer due to DNA damage, oxidative damage to DNA and molecules, as well as immune suppressionDoes SPF work? Inorganic sunscreens: No, though there is some development at foot to get to the blue light spectrum. Organic sunscreens: Yes. Iron oxide: Yes, between 51% and 98%, depending on what colour combination is chosen (91 – 97%).Infrared lightAnd, of course, the invisible infrared light spectrum also affects us adversely. Infrared light from the sun causes severe oxidative stress (when free radicals ravage the DNA and body, leading to mutations) and is the most common cause of hyperpigmentation. Unfortunately, SPF 50 doesn’t help at all here. And, when SPF is combined with antioxidants, you get only 56% protection.Effects on skin: Photo-ageing, hyperpigmentation, inflammation and oxidative damage to DNA and molecules.Does SPF work? No (your best bet is antioxidant skincare)Key Takeaways From South African Dermatologists“Sunscreen is safe, effective, and essential,” reiterates Dr Wagemaker. “Misinformation can be misleading, but the science is clear: daily use of a broad-spectrum SPF is one of the best ways to protect your skin – for life.”READ MORE: Pregnancy Skin Problems! What To Expect And How To Handle It More

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      in lifestyle and culture

      6 mental health clinics to book for in Dubai

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      Life

      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 previous 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. Also, to 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 Office 706-710, HDS Tower, Cluster F, 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: Pinterest @Marianna Hewitt More

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      10 yoga studios to book for a calming session in Dubai

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      Life

      20 mins ago

      VIEW GALLERY/ 10 IMAGES
      As it’s important to start the year on a positive note, it’s time to book a yoga session to feel calm from the inside out.
      So, whether you’re a beginner or an experienced yogi, there’s a class for everyone to try out and feel completely rejuvenated after.
      What are some of the benefits of yoga?
      Physical and Mental Health
      Yoga is known for its numerous health benefits, including improved flexibility, strength, and mental clarity. International Yoga Day aims to raise awareness about these benefits and encourage people to incorporate yoga into their daily lives.

      Cultural Heritage
      Yoga has ancient roots in Indian culture and philosophy. The day highlights yoga’s historical significance and its role in promoting a balanced lifestyle.
      Global Unity
      The celebration fosters a sense of global unity by bringing people together from various countries and backgrounds to participate in yoga activities, emphasizing peace and harmony.
      From Vinyasa to hip hop yoga, you can choose a class that fits best into your workout routine to relax and heal during your time off or for a midweek break.
      Hence, for inspiration on where to book next, Emirates Woman has curated the perfect guide of venues to book for your upcoming yoga class.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @galaortin & Feature Image: Instagram @sisterlytribe More

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      in health and weelbeing

      6 Things Neurologists Would Never Do If They Wanted To Protect Their Brain Health

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      All of your organs are crucial to your well-being, with the exception of a select few (looking at you, appendix). But if you had to rank the ones you really, really want to protect, your brain should definitely be one of the top contenders.After all, your brain is your body’s command centre, overseeing basic life functions like your breathing and heart rate, along with your memory, learning and complex thinking. Neurologists know this and are well aware of what can happen to your health when your brain isn’t in peak condition.With that in mind, we tapped neurologists across the country for their hot take on the things they would never do in the name of preserving their brain health.Meet the experts: Juliann Paolicchi, MD, a neurologist at Northwell Lenox Hill Hospital. Hera Kamdar, MD, neurologist and assistant clinical professor at The Ohio State University College of Medicine. Vernon Williams, MD, sports neurologist and founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Orthopaedics in Los Angeles.Smoking And Excess Drinking Are A Hard PassThere are a lot of things out there that are potentially bad for your body, but some toxins are considered worse for your brain than others. Juliann Paolicchi says she will never smoke because of its impact on the brain.“The effects of nicotine on the brain are cumulative, which means there is never a bad time to stop,” she says. Research also suggests that smoking raises your risk of developing Alzheimer’s disease by as much as 40 percent.But Paolicchi also lists hard drugs and “excess alcohol intake” as things she avoids, noting that they’re “known to be neurotoxins,” which means they’re specifically bad for your brain.They Don’t Skimp On SleepEvery neurologist we spoke to stressed the importance of sleep. Vernon Williams says he aims to get good, consistent, and regular sleep. “Burning the midnight oil can have serious health and brain repercussions,” he says.Hera Kamdar, agrees. “Sleep helps consolidate memories and knowledge, and gives your brain time to reset and replenish,” she says. That’s why she recommends getting seven or more hours of “uninterrupted” sleep a night, if you can.While there’s no magic number on how many hours each person should get, it’s important to try to maintain a regular routine to improve the quality of your sleep.READ MORE: Fall Asleep Faster With These 7 Hacks For Better SleepLay Off The Ultra-Processed FoodsUltra-processed foods are linked to a slew of bad health outcomes, including cognitive decline and stroke. That’s why Dr. Kamdar says she does her best to avoid ultra-processed and high-sugar foods as much as possible. “Easier said than done, I know, but trying to eat fresh foods and a Mediterranean-style diet that is rich in berries, nuts, fish, and leafy greens is all fantastic for brain health,” she says.Don’t Let Stress FesterStress doesn’t just lead to exhaustion, breakouts and hair loss. Stress can cause an increase in the hormone cortisol, and chronic cortisol exposure is linked to serious brain degenerative diseases like dementia, Dr. Kamdar says.So, taking care of your mental health is important. “Good mental health leads to good brain health,” Dr. Kamdar says.She tries her best to deal directly with stress when it pops up. Some techniques that can help manage stress include specialised breathing techniques, doing something that makes you feel relaxed, get some exercise, and turning off the news.READ MORE: What Is Oxidative Stress? Causes And How To Reduce It, According To ExpertsNever Leave Your Head UnprotectedDirect brain injuries are a clear threat to cognitive health, which is why Dr. Paolicchi does her best to protect her head at all costs. “Wear a seat belt when driving, wear a helmet on a bike or scooter and when participating in certain sports like rugby, skiing, snowboarding and skateboarding,” she says.Don’t Let Loneliness Take OverDealing with chronic loneliness increases the risk of dementia by more than 30 percent, according to the National Institute on Aging. That’s why Dr. Paolicchi and other neurologists try to stay social. “Call, or better yet, get together with friends,” she says. “Continuing to socialise with others helps us cope with isolation, mood swings, and stress and helps us retain good memory function.”Friends help friends keep their brains healthy!This article by Korin Miller was originally published on Women’s Health US. More

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      Is IVF meant for you? Here’s everything to know about reproductive health

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      With a sharp rise in IVF (In vitro fertilization), women have entered a new age of awareness with regards to their fertility, as it has cracked open a host of possibilities.
      From women-centric business ventures to online communities, it all focuses on empowering women with knowledge and gain a deeper understanding of their reproductive realities.
      As the society’s approach towards the issues around fertility is changing, so is the science around it.
      Here, we scratch beyond the surface on the subject of IVF and reproductive health with medical practitioner Dr. Mari Mitrani, Chief Scientific Officer at Gattaca Genomics.
      Dr. Mari Mitrani, Chief Scientific Officer at Gattaca Genomics
      Talk us through the IVF process – what can one expect?
      The IVF process typically begins with a period of ovarian stimulation, during which a woman receives hormonal medications to encourage the development of multiple mature eggs. These eggs are then retrieved through a minimally invasive surgical procedure. Meanwhile, sperm, from a partner or donor, is collected and prepared. In the laboratory, the retrieved eggs and sperm are combined to facilitate fertilization, forming embryos. Over the next few days, the embryologist monitors the embryos’ development, assessing their quality. Selected healthy embryos are then transferred into the woman’s uterus, with any remaining viable embryos being cryopreserved for potential future use. The entire IVF journey requires careful monitoring, precise timing, and the expertise of fertility specialists.
      The IVF process can have a heavy toll on the mind and body, it is often noted that infertility is considered multifactorial with respect to all the advancements in medicine and science, even now, there is still no guarantee that a successful pregnancy will and can occur for individuals seeking to conceive.
      Let’s talk about your work process. How do you start in helping your clients with their fertility concerns?
      As a physician-scientist in the field of infertility, I’m running a lab that offers Preimplantation Genetic Testing (PGT). PGT is a genetic screening done in fertilized embryos before they are selected for implantation. PGT is advancing and innovating the fertility space due to its added value in reporting Aneuploidy, which is the abnormal count of genes present in the embryo that explains a higher rate of miscarriages. Next-generation sequencing allows us to read valuable characteristics of embryonic genetics to predict and/or diagnose genetic disorders and diseases beforehand. Ultimately, we are utilizing artificial intelligence to further analyze and interpret data obtained through genetic testing.

      “your chances of having a family in the future are possible if you act sooner, rather than later.”

      When is the right time to consider it?
      We have precise statistical data referring to maternal age and how it impacts the production of healthy eggs. Although fertility and infertility is so multifactorial, the one thing we know is how to act on this specific characteristic. We know that after the age of 35, women’s egg quality starts deteriorating rapidly year by year. This has a significant impact on embryo quality and genetic abnormalities. As a woman who continuously cheers on other women to pursue their dreams, I would say always keep this cut-off time in your mind. Freezing healthy eggs or embryos early on, helps preserve the ability of couples and individuals to have a family later on. Unfortunately, many couples and individuals wait until after this age to begin their fertility journey, with much time working against those seeking treatment. Doctors, in conjunction with science, can only do so much to aid this process. This is one thing I would love to keep educating women worldwide on: your chances of having a family in the future are possible if you act sooner, rather than later.
      What are the benefits and risks that come along with it?
      There are risks in everything we do in the IVF field, but because so many of the advancements are around technology and data, the risks of physical harm are low. While the benefits of this technology haven’t fully been realized, the mass amount of data will yield improvements on multiple fronts, from higher pregnancy rates to lower error rates. Even though this field of medicine is relatively new, the advancements and fertility benefits keep growing yearly!
      The risk is very clear and not often spoken about, IVF will not achieve pregnancy in 100% of the cases, so it is important to know that your desired pregnancy might not happen after a cycle or cycles of IVF. Know that neither the medical or scientific community will give up to continue to advance innovation and therefore success rates.
      What are the newest advancements and approaches that support fertility chances available in the region?
      Advanced embryo selection tools like PGT and AI have added an extra layer of confidence when choosing the best embryo for transfer. Improvements in vitrification, embryo freezing, media, and techniques have allowed for improved survival of human eggs. This is a game changer for patients preserving their fertility before undergoing treatment for diseases like sickle cell and cancer. Time-lapse imaging has allowed us to collect and analyze data from every stage of development without disrupting embryo culture. More and more practices are prioritizing personalized care by tailoring treatment plans to their patient’s specific needs.
      How do you choose the perfect clinic for couples deciding to try IVF?
      Like any other specialty, the most important thing is to ensure that you and your doctor connect, on a professional and somewhat on a personal level. During this journey that many call long and complex, it is important for the couples to feel safe around the doctor, bold enough to ask questions or bring up concerns or even feel heard. Understanding one another plays a vital role in hopes of achieving the ultimate outcome of a successful pregnancy.
      Another major factor to consider is the physicians’ qualifications; in the US, there is a subspecialty of Gynecology that only deals with fertility called REI (Reproductive Endocrinology and Infertility). These physicians have dedicated their careers only to helping couples in their fertility journey and have very high standards of care focused on the complex hormonal cycles and mechanics of conception with advanced knowledge of sperm, eggs, male anatomy, female anatomy, and scientific research.
      How does proper diet and lifestyle play into the entire IVF process?
      Dr. Natalie Crawford, a double board certified ObGyn/REI doctor, says: “A healthy diet that is good for your body is the best diet for your eggs and reproductive system!” A diet high in whole foods, rich in dark leafy greens, lots of fruits and veggies, nuts, seeds, and whole grains is scientifically proven to boost our overall health, including your fertility. While no one has a perfect diet all the time, the goal is to remain consistent and make healthy improvements as much as you can. Toxins also play a big role in the IVF process. Smoking, scented products and the chemicals in our household items can have a significant negative impact on your egg and sperm health. Reducing unhealthy habits like smoking, vaping, and cutting back on the amount of toxins in your household can improve your chances of having a successful IVF cycle. Regular exercise, has proven scientifically to increase your chances of fertility, and the interesting data comes not only from cardio training but from strength training, so ladies, it’s time to lift some weights!

      “We are usually looking for the latest trends and crazy expensive solutions, but it is the simple, logical changes that give us the most significant results.”

      Which food types should we incorporate to boost fertility naturally?
      Nothing will miraculously ensure a boost in fertility in a way that will guarantee pregnancy. If somebody is offering you this, please run as fast as possible! Infertility is multifactorial, and there is no such thing as a magic pill or “one size fits all” kind of strategy. You need to ensure you have the best doctor, healthcare providers and lab team in your corner to excel in your journey.
      We are usually looking for the latest trends and crazy expensive solutions, but it is the simple, logical changes that give us the most significant results. I propose something: what if you just start adding more “fruits” and “veggies” into your diet? Plant-based Omega-3’s are so essential to your diet, think walnuts, chia seeds, flax seeds or brussel sproust. They have proven to increase the time to pregnancy, improve ovulation and overall fertility outcomes. Even though fish has Omega 3’s, we want to avoid heavy metal consumption. Complex carbohydrates (brown rice, quinoa, amaranth, oats, etc) are the right choice, not your enemies! Carbs are not the problem; you need them! Refined carbohydrates like white sugar, white rice, white pasta, and white flour are the ones you have to limit; they have been shown to lower the chances of getting pregnant. High insulin levels impact normal hormonal function in the ovaries and, therefore, egg quality and chromosomal abnormalities. Higher sugar and insulin levels early in pregnancy have been associated with miscarriages however it is crucial to note that research in this area is ongoing. Vitamin D3 has been shown to increase reproductive outcomes, live rate births, and improve egg and sperm quality.
      And the ones to avoid that adversely affect fertility?
      In IVF studies, patients with a higher intake of plants and a lower intake of red meat had better embryo development. Red meat has a high glycation end product (GES). These are endocrine disrupting chemicals, which have been shown to be detrimental to egg quality. The more you eat red meat, the worst your reproductive parameters will be.
      Two large cohort prospective studies have also shown a negative reproductive association with more dairy consumption, as it lowers reproductive outcomes. The suggestion is to limit or lower their intake of meat and dairy and increase consumption of a whole food plant based diet.

      “In essence, a partner’s presence and active participation can provide practical assistance and invaluable emotional support during the IVF journey.”

      How important is it to involve your partners in the IVF process?
      The involvement of a partner in the IVF process is of profound importance, both emotionally and medically. While infertility is often thought of as only a woman’s issue, male factor infertility can contribute up to 40-50% of all cases of infertility. It is crucial to not only have a woman’s fertility tested, but the male partner as well. IVF is a journey that requires not only medical support but emotional and psychological support. Having a partner by one’s side provides crucial emotional reassurance, as it can be a challenging and emotionally taxing experience. Partners can offer empathy, comfort, and a sense of shared responsibility throughout the process, strengthening their emotional bond. Moreover, partners often participate in decisions related to IVF treatment, including choosing treatment options, attending medical appointments, and providing valuable input during the decision-making process. Their active involvement fosters a sense of unity and teamwork, which can be empowering and comforting during the sometimes unpredictable and uncertain path of fertility treatments like IVF. In essence, a partner’s presence and active participation can provide practical assistance and invaluable emotional support during the IVF journey.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
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      in health and weelbeing

      Important Info To Familiarise Yourself With This Flu Season

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      ‘Tis the season for sniffles, groggy throats and itchy inner ears, and we don’t mean to sound like your GP here but… have you gotten your flu shot yet? The best time to get it is before the flu/cold strikes, advises Dr Gulam Karim, Medical Director at TruMD, an innovative healthcare platform that offers instant virtual consultations via a team of certified medical professionals and wellness experts.Between 6 000 and 11 000 South Africans die from flu every year, according to the National Department of Health – and of these deaths, 50 percent of the cases strike the elderly. If you’re a bit on the hesitant side to get jabbed by a needle, we totes get it (after all, there’s just no getting used to a needle sting). The flu shot can leave you feeling crappy too with some mild side effects that usually disappear after a day or two. Let’s get down to the basics…READ MORE: These Are The 7 Best Tips To Stay Super Healthy During Flu SeasonWhat Is Flu?First things first, flu is short for influenza. “It’s caused by a virus called haemophilus influenzae, which has different strains from year to year. These different strains develop into viruses that attack the immune system. The most vulnerable people are usually the elderly, young children and the undernourished,” explains Dr Gulam, stressing that good nourishment coupled with healthy lifestyle choices lessens one’s chances of a flu infection, but doesn’t necessarily make you immune to it.There are also those populations that are more vulnerable than others, per Dr Gulam. “These are people with diabetes, high blood pressure, chronic illnesses such as autoimmune disorders or immune deficiencies such as HIV/Aids and Tuberculosis,” he says, adding that a normal flu virus usually lasts three to four days and goes away with just basic over-the-counter treatment.“The percentage of people that die from influenza is very small – unless they have a concomitant disease that goes with it.”Dr GULAM KARIM, MEDICAL DIRECTOR AT TRUMDWhat Exactly Is In A Flu Shot?The flu vaccine is actually manufactured by using specific virus strains, says Dr Gulam. “Let’s assume that there were three different, but common, strains throughout the world in the previous year, then those three will be used to create a virus vaccine or an attenuated virus. The viruses are multiplied or intermarried millions of times, thereby making them weak. This intermarriage ensures that the next virus becomes weaker and weaker. The best time to get a flu shot is during autumn and before winter,” explains Dr Gulam, warning that some people do experience side effects. What’s injected into your body, in the form of a flu shot, does no harm as it’s a completely weakened virus, he adds. In addition, getting a flu vaccine after recovering from the flu is still encouraged. It helps protect you from other influenza strains and reduces the risk of future infections.READ MORE: What Is Oxidative Stress? Causes And How To Reduce It, According To ExpertsCan A Flu Shot Replace Good Nutrition?Definitely not, chimes in Dr Tamsyn Lee, Senior Medical Doctor at TruMD. “Nothing replaces good nutrition and a balanced lifestyle. Vitamin C and other micronutrients have alternative bodily functions other than protecting you against illnesses and pathogens,” says Dr Lee, urging that we think of the flu vaccine as a precaution rather. “It protects against serious illness and influenza complications such as pneumonia by preventing hospitalisation,” she warns.Dr Gulam adds: “If the flu doesn’t improve after two to three days, we strongly recommend seeing a medical doctor. Nourishment, bed rest, and taking basic treatment to prevent the flu from becoming pneumonic are vital. Even if it’s a viral pneumonia, it just means that you need additional support until the virus strain is relieved. Doctors may administer oxygen and there may be a need for an antibiotic at that point because you don’t want it to progress to a bacterial infection.”“It’s important to eat fresh vegetables and fruit during flu season.”DR KARIM GULAM, MEDICAL DIRECTOR AT TRUMDWhat Side Effects Should I Look Out For?The more common side effects include things like a minor fever, muscle aches, headache, very mild flu-like symptoms, but they also don’t usually last longer than a day or two, says Dr Lee. 1. Shoulder sorenessIf you receive the flu shot as an intramuscular injection (a.k.a. in your arm, typically), you have a 10 to 64 percent chance of experiencing some muscle soreness in your upper arm, according to the CDC.That’s because the needle is injected directly into the muscle, causing microscopic damage to the cells, and is designed to cause an inflammatory immune system response. You can take an over-the-counter pain reliever while you wait for the soreness to fade, but if the pain is very noticeable or decreasing your mobility, Dr Amesh Adalja, an infectious disease physician, recommends checking with your doctor.2. Redness or swelling at the injection siteAnytime you pierce the skin and put something into the body, it can cause a topical reaction, says Dr Adalja. This is just a sign that your immune system is activating. But the redness and swelling where your shot was administered is a common side effect that typically only lasts a few days. It’ll go away on its own, but if it’s really bugging you, you can take ibuprofen or paracetamol.3. Body achesAny vaccine can cause body aches because of the way in which they activate the immune system, says Dr Adalja. If you’re feeling sore in places other than your arm, it’s usually nothing to worry about, though Dr Adalja notes that the flu shot does take two weeks to become fully effective – so your body aches could be a sign of the actual flu, since viral strains are probably circulating around the time you get the vaccine.“The flu shot does take two weeks to become fully effective…”Dr Amesh Adalja, infectious disease physician AT THE JOHn hopkins center of health security4. Itching at the injection site or a full-body rashThis would signal an allergic reaction, but “it’s very rare to have an allergic reaction to the flu shot,” notes Dr Adalja. “There are lots of myths about egg allergies and the vaccine,” he explains – because most flu shots and nasal sprays are manufactured using technology that involves small amounts of egg proteins, as the CDC explains.“If you can eat scrambled eggs, you’re not going to have a problem with the flu shot,” says Dr Adalja. If you have a confirmed egg allergy, you can likely still get the shot, per the CDC.That said, if you experience severe itching at the injection site, a rash all over your body, or signs of anaphylactic shock, seek immediate medical attention. And if you’ve had an allergic reaction to the flu shot in the past, you are among those few groups of people who the CDC recommends skip the flu shot.READ MORE: 12 Foods That Will Help You Survive Cold and Flu Season5. FeverYou probably won’t get a fever because of the vaccine, but if you do, it should be low-grade (i.e. less than 38 degrees). If it’s higher than that, don’t blame your flu shot – you probably have a totally unrelated illness. “Remember that you’re getting the vaccine at the height of respiratory virus season,” says Dr Adalja. “So you may have been incubating another virus [without knowing it].”And once again (for the people in the back!): The flu shot cannot give you the flu. While some flu vaccines contain virus strains, they’re not live strains, so they can’t get you sick. Meanwhile, some flu shots don’t contain the virus at all (they only contain a specific protein from the influenza virus), per the CDC.6. Dizziness or faintingThis is less a side effect of the vaccine itself and more a side effect of a needle phobia, explains Dr Adalja. If you think you might have a stress reaction or faint, give your health care provider a heads up so they can make sure you stay seated after the shot to prevent injury.“If flu vaccine side effects worsen, last longer or don’t respond to basic symptomatic treatment like paracetamol, fluids and bedrest, then it is advisable to seek medical intervention as soon as possible.”Dr Tamsin lee, senior medical doctor, at TRUMDAt What Point Should I Start Taking My Side Effects Seriously?Very important to note is that if the symptoms worsen, last longer or don’t respond to basic symptomatic treatment like paracetamol, fluids and bed rest, then it is advisable to seek medical intervention as soon as possible. “A very rare side effect is probably an anaphylactic or allergic reaction. This is why it’s important for doctors to take a patient’s medical history to ensure that they don’t have something like an egg protein allergy,” says Dr Lee.READ MORE: The Proven Health Benefits Of Getting OutdoorsNot Keen On The Flu Jab?A healthy and balanced diet can still do wonders by boosting your immune system and helping fight off flu (and other infections), notes Dr Karim. Just ensure that your diet has enough vitamins C and B6, zinc, iron, selenium, amongst other nutrients. “The problem is that a lot of our food is modified – and sometimes we don’t really know what we’re eating. It’s important to eat fresh vegetables and fruit during flu season. These usually have all the vitamins needed to maintain a healthy immune system,” says Dr Karim. He adds that certain illnesses such as flu are so commercialised that people go into a frenzy about vitamin C supplements when they can simply eat oranges. In addition to good nutrition, Dr Lee stresses the importance of precautionary measures such as basic handwashing, keeping a safe distance between yourself and others, cleaning surfaces regularly, amongst others.Parts of this article were originally published on Women’s Health US – additional reporting added by the Women’s Health SA team. More