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      Everything You Need To Know About Endometriosis

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      Endometriosis: what a bloody mess. It’s a condition as common as asthma and diabetes, but not as often discussed. It’s estimated that one in ten women suffer from endometriosis. The condition can be so debilitating that women often need to stay home, missing work or other important activities. 

      What are the symptoms of endometriosis?

      While ramped-up period pain is often associated with endometriosis, it doesn’t end there. The most common signs are:

      Cramps — Common PMS cramps generally show up right before your period. Pelvic pain caused by endometriosis can show up days (even weeks) earlier than the expected PMS discomfort.

      Gastrointestinal or bladder issues — Sometimes the uterine lining can travel and attach itself to the bladder or bowels and can cause painful issues like constipation, diarrhoea, or the feeling that you’ve got a UTI.

      Painful sex — If you’re feeling pain during deep penetration (as opposed to say, the insertion of the penis) your gynae may suspect endometriosis.

      Backache — endometrial glands can travel along the back or frontal wall of the pelvic cavity, which can cause back pain or stomach aches.

      Fertility issues — When endometriosis is severe, it can damage or block the fallopian tubes or distort the pelvic cavity, lowering your odds of reproductive success. Around 70% of patients with endometriosis will have no fertility issues. According to the American Society of Reproductive Medicine, up to 30% of women with endometriosis struggle to get pregnant, doctors are unsure whether it’s to do with endometrium distorting the pelvic anatomy, altering the chemicals that affect egg quality or the implantation environment of the embryo, or whether another factor affects how sperm move up the fallopian tube.

      If you suspect something’s not right, go see your doctor, stat.

      READ MORE: 10 Tips To Keep Your Vagina Happy And Healthy

      Who’s affected?

      Women and girls of reproductive age, mostly between 15 and 49. There is a hereditary element, but scientists don’t know if one gene or a family of genes predispose women to endometriosis. There isn’t a known equivalent of the BRCA gene (which indicates if someone has a higher risk of developing breast cancer), but scientists are trying to determine if one exists, to then help identify people needing laparoscopic surgery for endometriosis diagnosis.

      How it grows

      Endometriosis is thought to be linked to oestrogen levels, with research indicating that sufferers show resistance to progesterone, the other female sex hormone. This is one possible explanation for associated infertility, as progesterone is necessary to thicken the uterus lining each month. Without it, the uterus may be an unfavourable habitat for an embryo to embed and form a pregnancy.

      READ MORE: 6 Reasons That Explain Why You’re Constantly Tired

      Medication

      Because scientists believe the growth of endometriosis lesions is driven by oestrogen, patients are prescribed drugs to stop ovaries producing the hormone, which subsequently reduces pain, stops the problem progressing and reduces adhesion size. Typical medication includes the combined pill, progestogens, a progestogen IUD (like the Mirena coil); or a GnRH (gonadotropin-releasing hormone) agonist, which causes temporary menopause.

      Surgery

      The aim is to alleviate pain by removing the endometriosis, dividing adhesions or removing cysts. Conservative surgery is usually done via laparoscopy (keyhole surgery). The surgeon will either cut out the adhesions (known as excision) or destroy them using heat or laser (ablation). Complex surgery is required when the endometriosis adhesions are spread across multiple organs, like the bowel or bladder.

      READ MORE: 12 Reasons Why You’re Suddenly Experiencing Painful Sex

      Severe pain

      Chronic pain affects many women with endometriosis. This can lead to central sensitisation, whereby the more exposure a person has to pain, the lower their threshold becomes. Brain imaging studies have shown that chronic pain patients have a reduced volume of grey matter in the area associated with muscle control and sensory perceptions, such as memory and self-control.

      Hysterectomy

      Hysterectomy is a radical surgery for endometriosis and, if guidelines are followed, should only be considered if a patient hasn’t responded to other treatments. Most experts agree that it should only be used in adenomyosis (where adhesions grow into the uterus wall). More

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      5 Simple Ways To Tell Exactly When You’re Ovulating

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      There are two reasons you’ll want to know when you are ovulating: if you’re trying to fall pregnant or if you’re trying not to fall pregnant. In previous years, you’d have to rely on an old-school calendar to track your menstrual cycle. But with technology comes major perks that allow you to tell when you’re ovulating. Here are a few of the methods.

      Menstrual Tracker

      You should be ovulating about 14 days before the start of your next period. If you are not sure how long your cycle is, start marking the days of your cycle in your menstrual tracker — starting with day one on the first day of your period. Once you have established a pattern, the app can predict ovulation reliably.

      READ MORE: Everything You Really Need To Know About Irritable Bowel Syndrome

      Pay Attention To Your Body’s Signs

      You might get a slight pain over your ovary at the time of ovulation. Also, The cervical mucus changes a few days before you ovulate, making it easier for sperm to get into the uterus and to the egg that was released. The volume of your discharge will increase and it becomes almost elastic. Your temperature also rises by about half a degree.

      Ovulation Sticks

      These work just like pregnancy tests — detecting a surge of hormones in your urine. You start using them at the same time of day from about day twelve of your cycle or about 16 days before you think your next period will start. If two lines appear, it means that you will ovulate within the next 24 hours.

      Clicks Ovulation Test

      This kit tests for the luteinizing hormone, present during ovulation.

      READ MORE: 10 Tips To Keep Your Vagina Happy And Healthy

      Fertile Focus

      This is a little device that can be bought from pharmacies. You put a drop of spit on a small microscope lens and then look for a fern pattern forming on it when it has dried out. It costs a few hundred rand, but is worth it if you’re going to be using it every month.

      Fertile Focus

      Fertile Focus uses your saliva to detect ovulation.

      Blood Tests

      This is usually only used in fertility clinics if you are having problems conceiving. Very important to remember: the natural or rhythm method of pregnancy prevention (not having sex around ovulation) is not very reliable. If falling pregnant will be a catastrophe, try something more reliable!

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

      Get a Fitness Tracker Watch

      Fitness trackers do so much more than measure your BPM during your workout. Using your body’s temperature, they can now detect ovulation. Make sure you buy a fitness tracker that has menstrual cycle capabilities, since this is the functionality you’re looking for.

      Apple Series 8 Watch

      Temperature sensing works with menstrual tracking to detect when you’re ovulating. More

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      Everything You Need To Know About Heat Rash (And How To Prevent It)

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      Got itchiness, prickling sensations or red bumps on your body? You might have this skin condition. But don’t fret. We’ve got the low-down on this particularly prickly problem and how you can prevent it this summer.

      What Exactly Is A Heat Rash?

      There are many types of skin rashes, which can be concerning, uncomfortable, or downright painful. One of the common types of rash is heat rash, otherwise known as miliaria.

      In simple terms, a heat rash is a skin condition that affects children and adults in hot, humid weather conditions (hello summer), and it usually develops when your pores become blocked and the sweat can’t escape. Most often, you’ll develop a heat rash on the parts of your body that rub together — think inner thighs or under your arms. Yeah, friction…

      READ MORE: 10 Tips To Keep Your Vagina Happy And Healthy

      What Does It Look Like?

      There are three types of heat rash, which can vary in severity and tend to look a little different:

      1. Miliaria Crysallina

      This is the most common and mildest form of heat rash. You’ll notice small clear or white bumps filled with fluid on the surface of your skin. These bumps are bubbles of sweat and will often burst. This type of heat rash doesn’t itch and shouldn’t be painful, and is more common in young babies than in adults.

      2. Miliaria Rubra

      Also known as “prickly heat”, this one’s more common in adults than in children and babies and causes more discomfort than miliaria crysallina because it occurs deeper in the outer layer of the skin or epidermis.

      It may cause: Itchy or prickly sensations, red bumps on the skin, and a lack of sweat in the affected area. Because your body can’t release sweat through the skin’s surface, you’ll also experience inflammation and soreness. But wait, there’s more: The bumps can progress and fill with pus, which is known as miliaria pustulosa.

      3. Miliaria Profunda

      This one is the least common form of heat rash, but it’s one that can recur often and become chronic. It occurs in the dermis, which is the deeper layer of skin. This type of heat rash typically occurs in adults after a physical activity that produces sweat. You’ll notice larger, tough, flesh-coloured bumps.

      As the heat rash stops sweat from leaving your skin, it may lead to nausea and dizziness.

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

      The Cause

      A heat-related rash occurs when pores become blocked and can’t expel sweat. This is more likely to happen in warmer months, warmer climates and after intense exercise. Also, wearing certain clothing can trap sweat — boom: itchiness, prickling sensations and red bumps. Beware of using thick lotions and creams too.

      Take note: It is possible to get a heat-related rash in cooler weather if you wear clothes or sleep under covers that lead to overheating. Call a doctor if you begin to experience a fever, chills, increased pain or pus draining from the bumps, but the rash is rarely serious and it often goes away without treatment in a few days.

      READ MORE: Skin Cycling: Here’s How To Do The Viral TikTok Skincare Regime

      Follow these tips to prevent heat rash:

      Avoid wearing tight clothing that doesn’t allow your skin to breathe. Moisture-wicking fabrics help prevent sweat build-up on the skin.

      Don’t use thick lotions or creams that can clog your pores.

      Try not to become overheated, especially in warmer months. Seek out air-conditioning.

      Use a soap that won’t dry your skin and doesn’t contain fragrances or dyes. More

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      Everything You Really Need To Know About Irritable Bowel Syndrome

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      For some, IIrritable Bowel Syndrome, or IBS, is a chronic disorder that characterises daily living. For others, it is a periodically unwelcome visitor. IBS affects 15 to 20% of the general population and is a complex disorder without definitive answers.

      Defining IBS

      It is rarely one single symptom that qualifies IBS. IBS is a ‘syndrome’, meaning a group of symptoms. Irritable Bowel Syndrome affects predominantly the colon or large bowel. It is the part of the digestive tract that stores stool. It is not a disease but a functional disorder, meaning that the bowel does not work, or function, correctly.

      IBS does not damage the colon or other parts of the digestive system. It is not a precursor to other health problems or diseases such as colon cancer.

      IBS is not synonymous with inflammatory bowel disease. The main forms of which are Crohn’s Disease and ulcerative colitis. This involves inflammation of the intestines and is more severe than IBS.

      IBS is often sub-classified as diarrhoea type or constipation type. This depends on the major symptoms experienced by the individual.

      Prevalence

      IBS usually begins around age 20 and is more common among women. It is the most common disease diagnosed by gastroenterologists. Also, one of the most common disorders seen by primary care physicians/general practitioners.

      READ MORE: Tracey-Lee Lusty Opens Up About Her Bariatric Surgery And What Being Body Positive Means To Her Now

      Symptoms

      Common Symptoms

      Symptoms vary from person to person and may even vary for an individual from day to day. It could fluctuate between extremes such as diarrhoea and constipation. The most common symptoms are abdominal cramping (especially in the lower left side of the abdomen), discomfort and bloating.

      Other Symptoms

      Incomplete evacuation

      Mucus in stool

      Flatulence

      The sudden need to pass a stool upon waking in the morning or after breakfast or coffee

      Another symptom of IBS is bowel movements that are inconsistent with one’s normal patterns. However, with ‘normal’ bowel movements varying significantly from person to person, it is difficult to establish criteria just on one’s frequency of bowel movements. Signs and symptoms often resemble those of other disorders or diseases, making diagnosis that much more difficult.

      The following are not symptoms of IBS:

      These symptoms could indicate other forms of bowel disease or problems.

      Factors That Make It Worse

      Hormonal changes (during the menstrual cycle, for example)

      Smoking

      Food sensitivity (to wheat or lactose, for example)

      Processed and smoked foods

      Insufficient or excessive fibre

      Abnormal intestinal bacteria

      Gas-forming foods such as pulses and cabbage

      Drinks containing caffeine and/or alcohol as well as carbonated drinks

      Sensitivity to artificial additives, colourants, flavourants etc.

      Antibiotics

      Certain painkillers, antidepressants and antihistamines

      Stress, anxiety and depression

      It’s clear that IBS is often interlinked with other disorders. This suggests that finding a solution for one ailment (such as stress or hormonal imbalance) could indirectly relieve associated IBS symptoms.

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

      IBS and Emotional Stress

      The stomach area has been referred to in some cultures as the ‘seat of our emotions’. Ample research has been done over the past three decades. The results support theories that there is a close link between IBS and emotions. One of the first references to the concept of an “irritable bowel” appeared in the Rocky Mountain Medical Journal in 1950. The term was used to categorise patients who developed symptoms of diarrhoea, abdominal pain or constipation, but where no well-recognised infective cause could be found.

      In 2001, researchers led by Dr Svein Blomhoff of the National Hospital in Oslo, Norway, studied the effects of emotional words on women with IBS. The women’s rectal muscles responded by contracting or relaxing in 70 to 77 percent of cases. The strongest responses were to words that were related to sadness and anxiety. Researchers concluded that when treating IBS, the emotional and mental state of the patient is important in determining a course of treatment.

      This psychosomatic link makes IBS even more difficult, particularly for non-sufferers, to understand.

      The digestive tract is a highly complex and sensitive system involving several different types of nerve pathways that run between the brain and the digestive organs, which interact with other systems in the body, including higher-order functions such as emotional processing. The intestinal lining hosts an entire network of nerves, known as the enteric nervous system.

      READ MORE: Flying Pregnant? Get These Health Checks First

      Stress

      Stress has a strong impact on the gastrointestinal tract of any person, whether a sufferer of gastrointestinal disorders or not. Symptoms such as abdominal pain and inconsistent passage of faeces are common in anxiety-based disorders. Not only can inner conflict or responses to one’s environment precede gastrointestinal symptoms, but these symptoms are also likely to produce further symptoms of anxiety or depression. In addition to the direct effects that stress has on the digestive system, there may be indirect effects, for example compulsive ‘comfort eating’ or smoking during stressful times, which also affects digestion.

      Diagnosis

      No specific laboratory test exists to diagnose IBS and diagnosis is rarely immediate. Instead, ongoing processes of elimination are employed, such as the elimination of certain foods in the diet. For example, if dairy products are cut out of the diet but IBS symptoms do not improve within that period, lactose intolerance is ruled out and an elimination of wheat may begin. Diagnosis is also made through the exclusion of other ailments. For example, an evaluation of the patient’s stool might reveal that the cause of symptoms is due to a gastrointestinal infection.

      IBS is generally diagnosed on the basis of a complete analysis of medical history that includes a careful description of symptoms and a physical examination. Doctors generally use a set list of specific symptoms, called the Rome criteria and Manning criteria, to make an accurate diagnosis. It is suggested that patients keep a diary to record and supply daily symptoms to their doctor.

      Treatment

      No cure has been found for IBS but many options are available to treat the symptoms. Your doctor will give you the best treatment for your particular symptoms.

      Medication

      Medication affects people differently, and no one medication or combination of medications will work for everyone with IBS. You will need to work with your doctor to find the best solution for you.

      Antispasmodics are commonly prescribed, which help to control colon muscle spasms and reduce abdominal pain. Probiotics are often recommended to IBS sufferers to restore the natural bacterial balance in the digestive system. Fibre supplements are generally advised for constipation (however, bloatedness and gas can worsen with increased insoluble fibre intake). Dietary and lifestyle changes should always be tried before laxatives or anti-diarrhoea medication is used. Any medication should be used very carefully since some are habit-forming and could impair intestinal functioning even further in the long term.

      Diet

      As discussed above, fibre may be beneficial to the colon or it may aggravate symptoms. It is suggested that IBS sufferers gradually add foods with fibre to their diet – a sudden influx of fibre can be too harsh on a sensitive digestive system. Large meals can cause cramping and diarrhoea, thus it is best to eat small meals throughout the day. It is also important to keep hydrated and drink between six and eight glasses of water per day. Many IBS sufferers find that spicy foods exacerbate their symptoms.

      READ MORE: 6 Reasons You Could Struggle To Get Pregnant With PCOS & What You Can Do About It

      Soluble fibre helps both diarrhoea and constipation. It dissolves in water and forms a gel-like substance. Some foods that contain soluble fibre are apples, beans and citrus fruits. Psyllium, a natural vegetable fibre, is also a soluble fibre. Insoluble fibre helps constipation by moving material through your digestive system and adding bulk to your stool. Insoluble fibre is found in wholegrain bread, wheat bran and many vegetables.

      Stress Management

      The colon, like the heart and the lungs, is partly controlled by the autonomic nervous system, which responds to stress. Thus it is no surprise that the digestive system reacts to stressful situations – when one is nervous or upset during times of conflict, for example. Occasionally, antidepressants are prescribed to alleviate stress-related symptoms – certain types of antidepressants are more suited to a diarrhoea-type IBS and others are more suited to a constipation-type IBS. Lifestyle changes and relaxation techniques such as meditation and exercise should, as far as possible, be the primary source of stress management. More

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      Finally, A Medical Aid Is Offering DNA Tests To All Members

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      In South Africa, having a medical aid is a must. The cover is essential, since being sick is costly and most South Africans can’t afford access to medication without it. But the healthcare industry is largely reactive, acting when there is a disease or disability that needs to be treated. Instead of being preventative, acting before the onset of disease.

      Now, Fedhealth is filling the gap by offering DNA testing to members, regardless of their membership level. They’ve partnered with medical biotech company Intelligene to offer members a way to mitigate possible future health risks. Genetic testing offers a myriad of potential applications from identifying markers that could lead to disease and can even offer ideal diet outlooks.

      READ MORE: Many Women Are Battling Depression During Pregnancy. Here’s What To Know, If You’re Struggling

      “Whether it’s a better understanding of themselves, avoiding unnecessary blood tests, knowing which nutrients they require more of, fine-tuning their exercise routines or taking the appropriate medication or supplements, genetic testing is hugely motivational and empowering for patients”
      Dr. Christa North from Intelligene.

      How the Fedhealth DNA tests work

      Through the use of pharmacogenetics – the study of how a person’s genes affect the efficacy of certain medications – patients’ health can be vastly improved. They’ll know ahead of time whether a medication is likely to benefit them and is safe to take. It can also help doctors select the medications and doses best suited for each person. Which in turn could improve treatment success, as well as reduce healthcare costs. A US study from 2018 predicted that pharmacogenetic-guided medication management for depression would result in annual savings of over $3900 per year (around R67 500) per patient.

      READ MORE: Tracey-Lee Lusty Opens Up About Her Bariatric Surgery And What Being Body Positive Means To Her Now

      How to apply for the DNA Test

      As part of the pilot programme, Fedhealth has identified a group of members currently using chronic medication to manage one of five specific conditions, including diabetes and hypertension. They’ll offer free genetic testing to these members to test for drug-to-person interaction to identify whether the medication they’re using is doing the best possible job to manage their condition.

      They’ll also be offering gene testing to members with a specific claim history to see if they’re at risk for contracting certain diseases. This testing could reveal, for example, that a person’s body doesn’t process sugar properly, which means they’re at a higher risk of developing diabetes. While they may feel healthy at the moment, knowing this now means that they can make lifestyle changes to ensure that they don’t become diabetic in future.

      READ MORE: The STI Tests You Need, According To Your Exact Risk Profile

      The gene testing itself is painless and requires a simple cheek swab to be taken and sent to the laboratory for testing. There it is processed and over 800 000 gene data points are collected, after which it is stored in a secure vault.

      If you’re voluntarily wanting to do the test, this will come from your scheme’s savings pocket. Another avenue is through Fedhealth themselves, who identify members whose health outcomes could be improved. This would then be taken from the risk-benefit of the medical scheme, says Jeremy Yatt, Principal Officer at Fedhealth. “Members and Adult beneficiaries would be able to start the process inside the scheme’s member portal i.e. Fedhealth Family Room,” says Yatt. “We will include this ability in our Fedhealth memberapp once The Intelligene app is ready in the smartphone stores.” Costs start at R2900, depending on the type of report needed from DNA testing. More

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      Exactly How Sleep Deprivation And Weight Gain Are Linked – And How To Prevent The Spread

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      Before, we thought that sleep deprivation and weight gain weren’t related. But research in recent years has shown that not only are they linked, but getting too few zzz’s can have a major impact on an expanding waistline.

      In a study by the University of Chicago, researchers determined that four nights of sleep deprivation reduced insulin sensitivity in fat cells by a whopping 30 percent. And the less sensitive your cells are to insulin, the less your body produces the hunger-regulating hormone leptin.

      “This is one of the first studies to show that a cell outside of the brain – the fat cell – also needs sleep,” says study author Matthew Brady, vice-chair of the Committee on Molecular Metabolism and Nutrition at the University of Chicago.

      Brady and a team of researchers put seven young, healthy subjects through two study conditions: First, they spent 8.5 hours in bed for four nights in a row (participants slept for roughly eight hours each night, the ideal length). One month later, they spent 4.5 hours in bed for four nights.

      Previous research has shown that getting only four hours of sleep negatively affects metabolism. After the fourth night, the subjects took a glucose tolerance test and had fat cells biopsied. And, yes, food intake was controlled and identical.

      READ MORE: Will Eating Less Really Help You Shrink Your Stomach?

      How Sleep Affects Fat

      The authors found that sleep deprivation made fat cells less sensitive to insulin, a hormone that cells use to take in glucose for energy. Brady explains that insulin-stimulated glucose uptake is proportional to the secretion of leptin, a hormone made in the fat cell that regulates hunger. The less sensitive cells are to insulin, the less leptin they produce, and the hungrier you are. And the magnitude of the decrease, in this case, was very surprising.

      “A 30 percent reduction in insulin sensitivity is equivalent to metabolically ageing the subjects 10-20 years just from four nights of four and a half hours of sleep,” Brady says.

      “It’s not that we took someone who was on the tipping point of developing metabolic disease and just pushed them over the edge. These were very young, healthy subjects.”

      Brady says the findings are important because they suggest that sleep could be a treatment for obesity. To that end, his next study will consist of trying to improve the sleep of overweight or obese subjects who have obstructive sleep apnea to see if sleep quality has any effect on insulin sensitivity and metabolism.

      He’s excited about the possible impact such a study might have: “It’s hard to get people to diet and exercise but if you could show that improving your sleep quality and duration has a positive benefit, that may be an easier therapeutic intervention for people to undertake.”

      Getting more sleep can also yield weight loss results. In a study published in JAMA Internal Medicine, overweight participants who went from sleeping only 6.5 hours a night to sleeping a full 8.5 hours were able to reduce their daily caloric intake by a huge 270 calories.

      In another literature review, authors noted that sleep deprivation is linked with a higher intake of calories throughout the day. Sleeping less than six hours a night is associated with a higher BMI (Body Mass Index) and having less sleep for five days in a row can result in short-term weight gain. Even working nights and having irregular schedules is linked with a less favourable metabolic profile.

      READ MORE: Exactly How To Lose 2kg, 5kg Or 10kg, According To A Dietician

      Ways To Get Better Sleep

      While the University of Chicago study still leaves some questions unanswered – namely, if “catching up” on sleep over the weekend can reverse the effects – it’s clear that getting enough sleep is important for both your mind AND your body. Here are five ways you can improve your sleep now.

      1. Make a Bedtime Routine

      Pick an hour for shutting down every night and stick to it – on weekends, too. A regular bedtime and waking time will help you fall asleep.

      2. Power Down

      Checking your cell before bed amps up brain activity, making it harder to doze off. Plus, the blue light emitted from gadgets can suppress the sleep hormone melatonin. At least an hour before bedtime, turn off your TV and computer and don’t use your phone.

      READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

      3. Chill Out

      A cooler body makes it easier to fall asleep. Exaggerate that feeling with a toasty, pre-bed bath or shower. Lower your thermostat a bit, then pile on the blankets—you’ll save money on your heat while you’re at it.

      4. Sip Wisely

      No caffeine after sundown and no booze before bed. While drinking alcohol may help you fall asleep faster, you could wake up in the middle of the night. Enjoy a cup of decaf or herbal tea instead.

      5. Drown Out Noise

      Sleep with a fan on or invest in a sound machine that can produce white noise to block the racket of the outside world. More

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      The Ultimate Guide To Self-Love

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      Let’s celebrate the month of love with the ultimate gift to ourselves; a guide to self-love. This Valentine’s Day, forget about the chocolates and teddy bears. Let’s prioritise self-love, try something new and celebrate every inch of ourselves.

      This 28-day calendar provides you with easy-to-follow daily activities and workouts to help you reconnect and form healthy self-care habits.

      Note to self: Happy Valentine’s Day. I Love You.

      28 Days of Self-Love Calendar

      Whether you’re a newcomer or an experienced self-care guru, this guide is for you.

      Read a book 

      Spend 30 minutes outside

      Try out manifesting

      Declutter a space

      Bake something delicious

      Run or walk for 30 minutes

      Buy yourself flowers

      Listen to a motivational podcast

      Meditate for 10 minutes

      Stretch it out and do some yoga! 

      Try a new workout

      Have a self-care Sunday  

      Wear your fav outfit and try a new makeup look

      Say “yes” to something fun

      Try a new healthy recipe

      Journal about your day

      Get more sleep

      Perform a random act of kindness

      Take a hot bath and relax 

      Make a happy playlist and practise trending TikTok dances

      Go sugar-free today

      Spend time with a loved one 

      Experiment with art therapy

      Create a budget for March

      Read the new issue of Women’s Health

      Buy yourself dinner 

      Make a vision board 

      Write down things you are grateful for. Reflect on the past month. More

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      The STI Tests You Need, According To Your Exact Risk Profile

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      Sexually transmitted infections (STIs) are common, but the types of STI testing you need may vary by your risk factors. Find out what’s recommended for you…
      If you’re sexually active, particularly with multiple partners, you’ve probably heard the following advice many times: Use protection and make sure you get tested. This is important because people can have a sexually transmitted infection (STI) without knowing it. In many cases, no signs or symptoms occur.
      READ MORE: Here’s How To Have A Discussion With Your Doctor About Sex
      But what types of STI testing do you need? And how often should you be screened? The answers depend on your age, your sexual behaviours and other risk factors.
      If you’re a woman, don’t assume that you’re receiving STI testing every time you have a gynaecologic exam or Pap Smear. Regardless of your gender and age, if you think you need STI testing, request it from your doctor. Talk to your doctor about your concerns and mention specifically what infections you think you might have. Here are some guidelines for STI testing for specific sexually transmitted diseases.
      Chlamydia and gonorrhea
      Get screened annually if:You’re a sexually active girl or woman under age 25You’re a woman older than 25 and at risk of STIs — for example, if you’re having sex with a new partner or multiple partners
      Chlamydia and gonorrhea screening is done either through a urine test or through a swab inside the penis in men or from the cervix in women. The sample is then analysed in a laboratory. Screening is important because if you don’t have signs or symptoms, you can be unaware that you have either infection.
      HIV, Syphilis and Hepatitis
      The Centres for Disease Control and Prevention (CDC) encourages HIV testing, at least once, as a routine part of medical care if you’re an adolescent or adult between the ages of 13 and 64. The CDC advises yearly HIV testing if you are at high risk of infection.
      Request testing for HIV, Syphilis and Hepatitis if you:Test positive for gonorrhea or chlamydia, which puts you at greater risk of other STIsHave had more than one sexual partner since your last test
      Use intravenous (IV) drugs
      Your doctor tests you for syphilis by taking either a blood sample or a swab from any genital sores you might have. The sample is examined in a laboratory. A blood sample is taken to test for HIV and hepatitis.
      Genital Herpes
      No good screening test exists for herpes, a viral infection that can be transmitted even when an infected person doesn’t have symptoms. Your doctor may take a tissue scraping or culture of blisters or early ulcers, if you have them, for examination in a laboratory. But a negative test doesn’t rule out herpes as a cause for genital ulcerations.
      READ MORE: 12 Reasons Why You’re Suddenly Experiencing Painful Sex
      A blood test also may help detect a herpes infection, but results aren’t always conclusive. Some blood tests can help differentiate between the two main types of the herpes virus. Type 1 is the virus that more typically causes cold sores, although it can also cause genital sores. Type 2 is the virus that more typically causes genital sores. Still, the results may not be totally clear, depending on the sensitivity of the test and the stage of the infection. False-positive and false-negative results are possible.
      HPV
      Certain types of human papillomavirus (HPV) can cause cervical cancer while other varieties of HPV can cause genital warts. Most sexually active people become infected with HPV at some point in their lives, but never develop symptoms. The virus typically disappears within two years.
      No HPV screening test is available for men, in whom the infection is diagnosed only by visual inspection or biopsy of genital warts. In women, HPV testing involves:
      Pap Smear. Pap tests, which check the cervix for abnormal cells, are recommended every two years for women between ages 21 and 30. Women age 30 and older can wait three years between Pap tests if their past three tests have been normal.
      HPV test. Samples for the HPV test are collected from the cervical canal. This test usually isn’t offered to women younger than 30 because HPV infections that will ultimately clear up on their own are so common in this age group.
      HPV has also been linked to cancer of the vulva, vagina, penis and anus. Vaccines can protect both men and women from some types of HPV, but they are most effective when administered before sexual activity begins.
      READ MORE: 7 Reasons Your Period Might Be Late — Other Than Pregnancy
      At-Home STI Testing
      Gaining acceptance and popularity are at-home test kits for certain STIs, such as HIV, chlamydia and gonorrhea. For home STI testing, you collect a urine sample and then follow the instructions in the package insert. However, tests done on samples you collect yourself may have a higher rate of false-positive results, meaning the test indicates you have an STI that you really don’t have. If you test positive from a home test, contact your doctor or a public health clinic to confirm the test results.
      If you test positive for an STI, the next step is to consider further testing and then to get treatment as recommended by your doctor. In addition, inform your sex partners. Your partners need to be evaluated and treated, because you can pass some infections back and forth.
      Expect to feel various emotions. You may feel ashamed, angry or afraid. It may help to remind yourself that you’ve done the right thing by getting tested so that you can inform your partners and get treated. Talk with your doctor about your concerns. More