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      Will Collagen Supplements Really Make You Any Healthier?

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      Collagen is one of the buzziest ingredients in the wellness world. By now you’ve probably heard that people have been injecting it, drinking it, and using it topically for its beauty perks (think: a Jennifer Aniston-esque complexion). But now the clean-eating crowd is raving that it’s the new “it” ingredient for soothing achy joints, improving gut health, and enhancing athletic performance, too.
      In an era of sip-able powders (matcha and activated charcoal, we’re looking at you), it’s no surprise that collagen supplements are now available in the form of taste-less powders. And if you can drink it, chances are health nuts have mixed a serving (two tablespoons) of collagen into it: collagen-packed lattes? Check. Collagen-chocked smoothies? You bet.
      But will ingesting collagen really make a difference in your health? We did some digging.
      READ MORE: Just How Worried Should You Be About Thyroid Disease?
      What Exactly Is Collagen, Anyway?
      Collagen is a structural protein found in the connective tissues in our bodies. That means it’s in our skin, hair, muscles, bones, and even blood vessels, explains registered dietitian Keri Gans. In fact, collagen makes up about 30 percent of the structural protein in the body, she says.
      Collagen is made up of amino acids, the building blocks of protein, such as glycine, proline, and lysine, which are needed to repair muscles, bone, and joints, and support healthy hair and skin, explains registered dietitian Mary Ellen Phipps, owner of Milk & Honey Nutrition. You can think of collagen as the “glue” that holds everything together, she adds.
      Our bodies naturally make collagen from the amino acids and vitamins and minerals (such as vitamin A, vitamin C, and copper) that we eat. (Plus, omnivores consume collagen from animal proteins such as dairy, eggs, and meat, says Phipps.)
      But the body’s collagen production naturally decreases as we age, so that by our mid-twenties, our bodies aren’t repairing themselves as fast as they once did, Phipps says. Yes, that early! Our collagen levels drop by about 1 percent per year, says Gans.
      The natural decline in collagen is no big deal. It’s natural, after all. But collagen makes up 75 percent of our skin, according to the Cleveland Clinic, so it’s no wonder that as our production of the protein decreases, we’re met with wrinkles, sag, and even cellulite. Some blame that decrease in collagen production for creaky joints, thinning cartilage, and slower muscle recovery, too.
      READ MORE: How Much Water You Should Be Drinking Daily, According To A Nutritionist
      That’s Where Collagen Supplements Come In
      Injectable and topical collagen have been around for a while, but they target just one area of the body (for example, the wrinkles on your forehead).
      The new trend of collagen supplements suggests that ingesting collagen can aid in overall tissue health by improving bone health, aiding in muscle repair, and supporting hair and skin strength. Product reviewers have reported improvements in mobility, joint health, less hair loss and even minimised period pain.
      According to experts, that’s not really how it works, though. There is no research that suggests that the collagen we eat automatically gets turned into collagen in our tissues, explains Gans.
      Here’s why: Collagen is a protein, and proteins are made up of amino acids. So, when we consume collagen, the enzymes in our gastrointestinal tract break collagen down into those amino acids, explains Gans. And while evidence published in Biological and Pharmaceutical Bulletin suggest that the chains of amino acids can make it to the bloodstream after ingesting collagen, that doesn’t mean that they end up where you want them to go, explains Phipps.
      You can’t “spot-train” the supplement to get distributed where you want, explains Phipps. Amino acids are distributed throughout the body based on the areas that need them the most—like your heart and brain, says Phipps. (Worth noting: there are no studies that currently suggest you will notice changes in your heart or brain by sipping a collagen smoothie.)
      READ MORE: ​10 Signs You May Have a Magnesium Deficiency
      The Truth About Collagen Supplements
      “The studies done on oral ingestion of collagen are limited,” says Gans.
      A Taiwanese study showed that fish collagen did well in improving cell functionality and reducing the damaging effects of UV on the skin.
      In one German study of women, researchers noted a decrease in skin roughness and an increase in skin hydration, elasticity and density. When it comes to treating joint issues like arthritis, studies are less definitive, but show some pain improvements.
      Dr Jacobs is hesitant that we lay claim to collagen supps as the Holy Grail of anti-ageing. “It’s important to emphasise that although the preliminary results seem promising, the current research is limited and we need more robust studies to make it a recommendation for the general population,” she says.
      Lastly, if you’re hoping collagen can help you with your GI issues, don’t get your hopes up. There aren’t any studies on collagen’s effects on gut health yet.
      READ MORE: 7 Serious Health Problems Caused By A Lack Of Vitamin D
      Should You Invest?
      If you’ve checked out the products, you’ve probably discovered that drinkable collagen doesn’t come cheap.
      Given the price, you’re be better off focusing on eating a healthy, balanced diet that’s naturally rich in collagen, says Gans. So go ahead grill up some salmon, chicken, or steak, all of which contain the high amounts of the amino acids your body needs to make collagen, she says.
      Also, because smoking, alcohol, and sunburn can affect your body’s natural collagen production, Phipps recommends quitting cigs, cutting back on booze, and lathering on the SPF. Bonus: all are cheaper than collagen powder.
      But, if you’re bound and determine to try collagen supplements, just keep in mind that, like all supplements, collagen is not closely regulated by the Food and Drug Administration. And some collagen products have been recalled because of false claims, according to a 2017 statement released by the FDA. For that reason, Phipps recommends going through dietitian or health care professional to find a higher quality supplement that is known to be more pure. You can also check the label of your powder to ensure it has been tested by a third party such as NSF International.
      This article was originally published on www.womenshealthmag.com

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      Just How Worried Should You Be About Thyroid Disease?

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      While it’s been part of human anatomy literally forever, stories about unexplained fatigue, weight gain and even irregular periods that are ultimately attributed to thyroid disease have been cropping up on our newsfeeds.
      Since almost all of us are more tired and worn-out than we’d like to be, it’s natural that we check with our doctors about our thyroids, in case that’s the root cause of why we’ve been so lethargic. But first, let’s find out just how worried we should be about this particular disease in the first place.
      READ MORE: What General Health Checks You Should Be having, According to Your Age
      So, what is a thyroid?
      The thyroid is a butterfly-shaped gland located in the front of the neck wrapped around the windpipe, and it is responsible for making hormones that are important for different systems in the body to function properly. Just some of the inner systems your thyroid helps look after are digestion, heart and muscle function, brain development and bone maintenance.
      What kinds of thyroid diseases are there?
      Hypothyroidism
      If you’re gaining weight for no reason, pooping less frequently, feeling like you always need moisturiser, are tired all the time even though you get enough sleep, or you notice your hair is thinning or your nails keep breaking, you may be suffering from hypothyroidism. This is when you have an underactive thyroid – your gland is not producing enough of the hormones neccesary.
      READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
      Hyperthyroidism
      Symptoms of an overactive thyroid (hyperthyroidism) include unexplained weight loss, frequent sweating, a rapid heartbeat, softer poop, and (again) fatigue.
      READ MORE: 6 Reasons Why You’re Pooping A Whole Lot More Than Usual
      Not everything is linked to the thyroid
      Even if you aren’t experiencing any of these issues, there are other factors that suggest a blood test may be in order. Having another autoimmune disease (like type 1 diabetes), pernicious anaemia, a first-degree relative with either hypothyroidism or hyperthyroidism, certain psychiatric conditions, or taking the mood meds amiodarone or lithium have all been linked with thyroid dysfunction.
      It’s common to test people who experience depression with no family history or no causal life circumstances, and people with anxiety who show some of the physical symptoms too. Your primary-care doc can schedule the test for you.
      This article was originally featured on www.womenshealthmag.com

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      8 Common Signs You Could Have A Thyroid Problem

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      Things we thought were important for our overall health: the heart and the lungs. Things that are actually also important: everything else! That includes the thyroid, a little-known gland that’s been getting tons of attention in recent years after multiple reports involving a thyroid problem surfaced about women discovering its malfunction was behind their weight gain, lack of energy and even missed periods. So is yours acting up?
      What is a thyroid?
      The thyroid is a butterfly-shaped gland located in the front of the neck wrapped around the windpipe, and it is responsible for making hormones that are important for different systems in the body to function properly. One of the hormones that are produced by the thyroid is thyroxine (T4).  The right amount of T4 in your blood is essential to support your body’s digestion, heart and muscle function, brain development, bone upkeep, and ensure that other organs work as they should.
      One in eight women suffers from health problems related to their thyroid. And it’s easy to see why a thyroid problem would be mystifying. “There are a number of symptoms associated with thyroid disease which can easily be overlooked or confused with other conditions,” says Dr Sindeep Bhana, Head of Endocrinology at Chris Hani Baragwanath Hospital and a specialist in thyroid disease.
      READ MORE: What General Health Checks You Should Be having, According to Your Age
      There are six major thyroid problems:

      Hypothyroidism – underactive thyroid
      Hyperthyroidism – overactive thyroid
      Thyroiditis – inflammation of the thyroid, which can cause over- or underactivity and often presents postpartum
      Goiter – enlarged thyroid, which can cause overactive thyroid
      Thyroid nodules – lumps on the thyroid, which can also cause overactive thyroid
      Thyroid cancer – a rare cancer that may present without symptoms, except for a lump in the neck or soreness

      Experts aren’t sure what causes your thyroid go on the fritz (though your genes, autoimmune conditions, and stress could play a role).
      Specialists say that more than half the women suffering from thyroid disorders don’t even know they’re ill and often go undiagnosed. Mainly because it’s easy to brush off common symptoms as signs of everyday stress or ageing. In Dr Bhana’s research experience, approximately 4% of the South African population suffers from hypothyroidism and he estimates that at least half of these cases remain undiagnosed. Furthermore, people of Indian origin have the highest prevalence of hypothyroidism, followed by Caucasians; however, Dr Bhana does caution that hypothyroidism is also a health concern in people of mixed race and African descent.
      So, if you find yourself answering ‘yes’ to more than one of the points below, ask your doctor to run a simple blood test that checks your T4 levels, called a TSH test. They’ll then be able to suggest treatment options that can help your thyroid get back on track.
      READ MORE: Could Intermittent Resting Be The Key To Your Fatigue?
      1. You’re Aways Tired, No Matter How Much Sleep You Get
      Thyroid hormones stimulate the brain, so when too little T4 – a condition called hypothyroidism – is pumping through your bloodstream, your bodily functions slow down. This leaves you feeling exhausted and sluggish. It can also affect your mood, as too little T4 can lower your serotonin levels. Find you’re forgetful? That’s because your hippocampus (your brain’s memory hub) needs T4 to function, too.
      2. You Feel Like You Drank ALL The Coffee
      On the opposite end of the spectrum , you may find that you feel ‘wired’. This can signal that your thyroid is pumping out too much of the hormone.
      3. Suddenly Your Jeans Don’t Fit
      If you have an underactive thyroid you may find that you pick up weight. Your body converts fewer kilojoules into energy, because the lack of T4 slows your metabolism to a snail’s pace. And, just to add insult to injury, you may also retain water since your kidneys also slow down and can’t excrete fluids fast enough. But if your thyroid is operating at light-speed, you might end up losing weight (even if you’re still stuffing your face).
      READ MORE: The 16 Best Mental Health Podcasts To Help You Cope With Anxiety, Depression, And More
      4. Your Period Is Irregular
      When your periods become, longer, irregular, and heavier, it could signal that your T4 levels are in short supply. Hypothyroidism is linked to high levels of prolactin, a hormone that’s primarily responsible for stimulating the production of breast milk after childbirth, but also regulates the menstrual cycle. On the other hand is your cycle suddenly becomes longer (so your periods are farther apart but shorter) and lighter, it could be a sign that you have hyperthyroidism.
      5. Your Heart Races For No Reason
      Does your heart literally skip a beat? An overload of T4 can cause your heart to amp up its usual pace as your tissues are demanding more oxygen-rich blood. Hello, heart palpitations. You may notice the feeling in your chest or other pulse points (your throat or wrist).
      6. You Get The Chills Or You’re Suddenly Super Sweaty
      Hot. Cold. Hot. Cold. Can your body just make up it’s mind already? When your thyroid is overactive and your metabolism speeds up, you end up sweating. When it’s underactive, your body tries to conserve heat by limiting blood flow to the skin, which can leave you feeling like an icicle even on a warm day.
      READ MORE: Cold versus COVID — How To Tell The Difference
      7. Your Bathroom Habits Change
      Yup, we’re talking about your poop. When you have hypothyroidism the muscles in the gut slow, leaving you constipated. The reverse is true when you have an overactive thyroid (ahem, diarrhoea).
      8. Your Skin Is Dry And Your Hair Is Brittle
      A slow metabolism = less sweat. Without the extra moisture, your skin can become as a dry as a desert, your nails can crack and your hair can break.
      If you have a thyroid problem, what’s the test?
      If you’re ticking boxes here, you may wanna call up your doctor and request a TSH (thyroid stimulating hormone) test. The role of TSH is similar to that of the conductor of an orchestra in that TSH controls the amount of T4 that is produced by the thyroid gland. Changes in blood TSH levels can be a sign that T4 levels are too high or too low; high TSH indicates that the thyroid gland is not making enough T4 (hypothyroidism), and low TSH may indicate that too much T4 is being produced (hyperthyroidism). In most healthy individuals, a normal TSH value means that the thyroid is functioning properly.

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      Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle

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      If you’re anything like a normal person, you’d almost always pick a pizza over a salad. Or an extra hour’s nap over waking up early to work out. And like any normal person, you’d still much rather resemble the glowy, sculpted goddess that is our cover girl and Les Mills trainer Caley Jäck. But to achieve this physique and look amazing, there’s a certain amount of resilience that comes with sticking to a healthy lifestyle.
      Of course, queries from people wanting to carve out such a healthy lifestyle are not unheard of for Caley, who’s been a fitness trainer for a long time. She’s also a pre-and post-natal instructor, and many women seek a return to their bodies before giving birth. Here, we’ve teased out bits of wisdom from our interview with her to reveal a down-to-earth approach that shapes her habits – and can help you, too.
      1. Keep It Simple
      A lot of modern-day weight loss and health messaging can be conflicting, misleading and downright confusing. There are so many superfood blends, protein powders and supplements that you’d be forgiven for not knowing where to start. “Keep it as simple as possible,” says Caley. “If it’s creating too much anxiety to integrate into your week, why implement that?” If you can’t find the time to cook a full breakfast, find a way to make it quick and easy, like a fast smoothie or overnight oats.
      READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
      2. See To Your Baseline
      When it comes to supplements, powders and health tonics, Caley is reluctant to jump on the bandwagon. “I really feel that you need to prioritize your baseline nutrition,” she says. “If you can’t consume a full meal, a protein shake is maybe the best way to get your body to absorb [nutrients]. Do that because it works for your lifestyle,” says Caley. “But don’t let that be your meal replacement. Rather try and if possible, prioritize a good, wholesome plate of food.”
      READ MORE: Can CLA Safflower Oil Supplements Really Help You Lose Weight?

      3. Spend Time Learning About Portion Sizes
      “I’ve never been one that’s able to follow a diet or like an eating plan as such,” says Caley. “I do find there is a benefit in learning more about how to balance your macros.” While physically cutting and measuring portions might be too finicky for you, a simple chart about the correct portions of food goes a long way in figuring out a good balance on your plate. For Caley, this means happily allowing herself to have a muffin – with butter and cheese – but halving her portions. She demonstrates with her plate: “So like okay, I’m not going to have this whole piece of butter. But I’m going to have that section of butter because that is proportion to what my body needs,” she says. Focusing on what your body needs rather than what you want can be a big driver of change.
      READ MORE: I Tried The Planet Fitness FitBuddy App – Here’s What I Think
      4. Commit To The Change
      If you’re trying to stick to a healthy lifestyle, you’ll have to accept that it’ll be uncomfortable for a little while. But that’s the case with any change. “I feel like if you create a of change within your lifestyle, and you integrate that every day, that’s when it becomes habitual. And when it’s habitual, you don’t have to think about it,” she says. “Anything that requires change takes time and it feels uncomfortable in the beginning. But if you’re wanting to create change, and if you’re wanting to hit certain goals, you need to create change.”

      READ MORE ON: Health Goals Healthy Eating Tips Weight Loss Tips More

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      What Is Queefing — And How To Handle It Like A Pro

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      Picture this: You’re in the middle of having super hot sex, totally lost in the moment, when your vagina lets out a noise that sounds suspiciously like you had too many beans for lunch.
      You just queefed, nbd. While you’ve probs experienced this kind of “vagina fart” before (and btw, probs will again), you might not know what queefing actually is. Since this definitely wasn’t covered in your sex-ed class, it’s time to set the record straight.
      What exactly is queefing?
      “We don’t devote any education to this in residency, but I tell patients it’s a very normal thing,” says Dr Mary Jane Minkin, clinical professor of obstetrics and gynaecology at Yale Medical School. “It’s different from expelling gas from your rectum, which happens because of bacterial activity in the gut.”
      Instead, queefing is the result of a trapped pocket of air getting pushed out of your vagina. FYI: The vagina isn’t a straight tube, says Dr Minkin. It has wrinkle-like folds called “rugae,” so air could easily get trapped in there.
      READ MORE: 4 Crazy (But Totally Doable) Sex Positions To Keep Things Interesting
      Should you be worried?
      Not at all. “Queefing is of zero health consequence,” explains Dr Minkin. Slightly related, she does caution against blowing into a pregnant woman’s vagina because the air can get into her pelvic veins and create the risk of an air embolism. “You know how people get nervous when there’s an air bubble in an IV?” she explains. “It’s the same concern: What if the air gets into the vein and travels to the heart or lungs or fetus?” That sounds pretty scary, but Dr Minkin says the worry is more theoretical than practical. (Still, good to know—just in case.)
      When does queefing happen?
      It often occurs during sex, because a penis (or another penetrating object) is going in and out of the vagina, which can displace the air inside of it. “It can happen during any position and is usually fairly quick,” says Dr Minkin.
      Of course, that’s also just so happens to be the last time you’d want to rip one. A queef can also slip out during exercise, like when you’re getting into downward dog or knocking out the last set of crunches.
      READ MORE: Here’s What Could Be Causing That Pain You Feel During Sex
      Can you queef while you’re masturbating?
      Queefing is so not limited to sexual intercourse—anything that causes air to get caught in your vaginal canal, including a vibrator or other sex toy, can be a culprit, says Dr Stephanie Ros, an assistant professor of obstetrics and gynaecology and maternal-fetal medicine at the University of South Florida. “This is all about a tunnel that has no other opening,” she says. “If air gets trapped because of movement [no matter what causes it], it has to get out.”
      Do some people just queef more?
      Just like some gals seem to get all the UTIs (ugh), some women’s vaginas are just graced with a greater queef-ability (add that to your vocab). That can change with time and experiences, too. For instance, you can become more queef-inclined after childbirth or massive weight loss, says Dr Ros. “When people lose a ton of weight, and they have a lot of sagging skin, the same thing can happen in the tissues of the vagina.”
      READ MORE: 10 Signs You’re In A Narcissistic Relationship
      Are you more likely to queef in certain sex positions?
      Doggy-style fans, you’ve been warned: You’re more likely to queef in positions where your pelvis is tilted upward, says Dr Ros. But the same goes for many, many other positions. If you’re in missionary but your butt is lifted off the bed (or floor, or couch, or beach…), for example, “that would be more likely to cause air entry and, with further movement, the air comes back out and, sometimes, it makes a noise,” she says.
      In other words: Don’t even bother trying to avoid queefing. “Sex is weird, noisy, and messy,” says Dr Ros. “Just laugh and go with the moment. Don’t try to fight it.”
      How should you handle it during sex?
      And that’s exactly what you should do when—not if—it happens to you. Since there’s no mysterious secret to avoiding queefs, you might as well embrace ’em. “Just joke about it and keep going. These things happen!” concurs Dr Minkin. Remember, it’s a natural bodily function—laugh it off and get back to business.
      This article was originally published on www.womenshealthmag.com

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      6 Reasons Why You’re Pooping A Whole Lot More Than Usual

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      Everybody poops — it’s a simple fact of life. Maybe you usually go right when you get up or an hour after you have coffee in the morning, or you regularly take a mid-afternoon poo. Whatever it is, you probably have some kind of routine. So it’s completely understandable that you’d get a bit freaked out when you suddenly start going more.
      While going number two more than usual can be a sign that something is off, it’s not usually a reason for an otherwise healthy young woman to freak out, says Dr Kyle Staller, a gastroenterologist at Massachusetts General Hospital. So if you’re going more than once or twice a day, it’s not always an indication that something is terribly wrong. Sometimes, your body can communicate with you without sounding the alarm.
      “Probably one of the most common things would be dietary intolerances — you ate something that doesn’t agree with you,” says Dr Staller. This is especially true if you have a change for a few days and then it goes back to normal. Beyond that, these are the biggest reasons why you’re suddenly pooping a lot in one day.
      1. You started eating healthier
      One of the most common reasons why young women start pooping a lot in one day is because they increased their fibre intake, says Dr Rudy Bedford, a gastroenterologist at Providence Saint John’s Health Center in Santa Monica, California. So, if you suddenly started pooping more around the time you switched your Friday night pizza for a veggie curry, that’s probably it.
      READ MORE: 5 Things We ALL Do To Avoid Germs, That Are Actually Useless AF
      2. You’ve caught an infection
      Viral and bacterial infections (think: everything from the flu to E. coli) can cause excessive pooping and diarrhoea, says Dr Staller. While this is normal, if you have bloody poop or a fever with it, you should get it checked out.
      3. You increased your workouts
      Stepping up your exercise routine can make you go more than usual, says Dr Bedford. Here’s why: Exercise increases muscle contractions in your colon, working number two out of your body faster than it did before. That’s why doctors may encourage you to work out more if you’re constipated.
      4. You have IBS
      Irritable bowel syndrome (IBS) is no joke, and Dr Staller says it’s common among young women. The condition, an intestinal disorder that causes pain in your stomach, gas, and cramping, can also make you poop a lot. “The classic patient gets sudden abdominal pain and cramping associated with constipation or diarrhoea,” says Dr Staller.
      READ MORE: Here’s What Happens When You Stop Eating Sugar, According To Nutritionists
      5. You’re stressed out
      For people who already have gastro issues like IBS, stress can be a poop trigger. “Many people have more loose bowel movements when they’re under stress,” says Dr Staller.
      6. You’re on your period
      Many women who are just about to get their periods or already have their periods will have looser or more frequent BMs. It’s likely due to a shift in hormones around your cycle (specifically progesterone), and is “very normal,” says Dr Staller.
      READ MORE: These Are The Best Prenatal Vitamins For Soon-To-Be Moms, According To Experts
      How can you tell your poop issues aren’t something more serious?
      Dr Bedford says abdominal pain, bloody stool, and mucus in your poop are clues that something isn’t right, and you should see a doctor.
      Dr Staller says the way it impacts your life is also a big tip-off. If you really don’t give it another thought, you’re probably fine. But if you find that you’re changing your routine or avoiding some social situations because you’re worried about pooping, you need to see a doctor. “I see plenty of young women who are worried about being on dates,” says Dr Staller. “If it’s a common thing where you’re always on the lookout for a bathroom, you should go and get evaluated.”
      Originally published by www.womenshealthmag.com

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      5 Things We ALL Do To Avoid Germs, That Are Actually Useless AF

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      Ah, the world pre-Covid. Where we needed to be reminded by a new study that public places are completely covered with bacteria. Health alert! And if the pandemic taught us anything, it’s how to avoid germs – or at least try. But do any of these germ hacks actually reduce your exposure to nastiness? We spoke with microbiologist Philip Tierno about some of the more worthless (sorry) germ-fighting manoeuvres.
      READ MORE: Covid-19: What’s Next for South Africa – And When Will It Be Over?
      1. Using Your Foot To Flush The Toilet
      Unless you can figure out how to open and lock the bathroom stall door handle – a major germ zone – without using your hands, expect to leave the stall with contaminated paws anyway. Using a tissue to get in and out of the stall may help, but your best bet is to thoroughly wash your hands with soap and warm water after relieving yourself and use a paper towel or your elbow to exit the restroom.
      2. Holding Your Breath When Someone Nearby Sneezes
      “Unless you can hold your breath for a really long time, this isn’t going to help,” says Tierno, since those little respiratory germ droplets can linger in the air. But if you can hold your breath and run in the other direction (without, you know, offending your sneezing boss in a meeting) you might be spared, as saliva and mucus droplets can only travel up to 1.5 metres or so.
      READ MORE: What General Health Checks You Should Be having, According to Your Age
      3. Wiping The Lid Of A Shared Drink
      This tactic’s just so-so. “It is somewhat helpful, since you’re cutting down on some of the salivary secretions, but there’s nothing foolproof here,” says Tierno. Even a good wipe could leave behind strep or the stomach flu, which is never worth a single swig. Lie and say you have a cold if someone else is asking to try your drink.
      4. Putting Gloves On To Touch the ATM
      Germs will transfer to your gloves and not your fingers… for the moment. But the minute you use your hands to pull off your gloves (or touch your gloves to your face), you’re back in contact with those nasties, says Tierno. The good news: most cold and flu germs die off after a day, so as long as you lay your gloves out to dry (anything wet is a breeding ground for bacteria), you won’t carry around a cesspool of bacteria day after day.
      READ MORE: What Is Holotropic Breathwork—And What Can It Do For Your Mental Health?
      5. Hovering Over The Toilet Seat
      Who wants to put their bare ass where thousands of other bare asses have been before? Nobody. But pressing your cheeks against that cold porcelain really doesn’t raise your risk for infection, says Tierno. “People worry about STDs, but they don’t thrive in that environment – and the seat would have to be crazy contaminated (visible grossness like poo and vomit) for you to somehow get sick.” Hovering can, however, raise the risk of splash-back (that terrible sensation of being splashed by toilet bowl water), and we can confirm that’s very gross.
      The bottom line: your best germ-fighting plan is to wash your hands (heck, soap up twice), use hand sanitiser, keep your hands away from your eyes, nose and mouth and steer clear of sniffly germ perpetrators.

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      4 Ways To Get Better Quality Sleep. Plus, WIN With Sloom

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      Struggling to get those precious ZZZ’s? You’re not alone. 1 in 14 South Africans suffer from insomnia according to a Human Sciences Research Council study. But, to become your healthiest self, sleep has to be at the forefront of your wellness routine. This is why it’s so important to improve sleep quality.
      And although it might feel like there is nothing to be done when you’re counting sheep, there are actually a few things you can do to get better quality sleep.
      But first, what causes insomnia?
      The answer isn’t always simple. But, all that tossing and turning can often be linked to underlying problems with your lifestyle, environment, or overall health. When it comes to your environment, there are a few things you can do to make a positive difference.
      Here are 4 things you can do to improve sleep quality right now
      1. Cool it!
      Are you one of those people who loves feeling the heat and getting cozy when you get into bed? That might be part of the reason you’re struggling to get quality sleep. In fact, A National Sleep Foundation poll found that a cool room temp was one of the most important factors in getting a good night’s sleep.
      According to doctors, the best temperature to sleep is approximately 18.3°C. So it might be time to send your heaters and electric blankets on vacay for a bit. Sorry!

      2. Stay In The Dark
      Think that crack beneath your door or semi-sheer curtains aren’t doing too much damage? Think again! Being exposed to light at night may be linked to depression, anxiety, and obesity. And of course, it impacts the quality of your sleep. Exposure to light actually blocks the production of melatonin, which then interrupts your sleep cycle.
      So when you turn off the lights, look for any spots where light is creeping in. Buy black-out curtains, and cover any other spaces where light creeps through. That includes putting stickers over that flashing WiFi router light and if you live with other people roll up a towel and place it at the bottom of the door.
      3. Get Moving
      Yip, that’s right. Exercising really can help improve sleep quality. Recent research has found that exercise decreases sleep complaints as well as insomnia. Plus, it was found that moderate-to-vigorous exercise could improve sleep quality by reducing the time it takes to fall asleep. Say cheers to counting sheep!
      Not sure where to start? Try this 25 minute Total-Body HIIT workout.

      4. Make Your Bed, And Lie In It!
      It might seem like a lie that you tell yourself when you’re buying cute bedding or a new mattress, but what you’re sleeping on actually does impact your sleep. Research has shown that sleeping on a good mattress with adjustable firmness, promotes comfort, proper spinal alignment, and quality sleep.
      That’s why we love Sloom. They’re a South African brand that aims to give you the best night’s sleep without any of the confusion or frustration that often comes with buying a new mattress or pillows. They are really well known for their customisable and adjustable mattress that you can change on the fly. And now, they’ve upped the ante with a new product (spoiler alert: you can win it!)
      WIN WITH SLOOM!
      Ever heard of a height adjustable memory foam pillow? Sloom will soon be launching this first-of-its-kind in SA to help you get quality sleep. The good news is that you could win 2 of these pillows, valued at R1 200, before the official launch.
      How do you enter?
      It’s so easy!
      1. Make sure that you are following us on instagram @womenshealthmagsa and @sloom.co.za2. Then fill in your details here.3. The winner will be chosen randomly.4. To be eligible for the prize, you must be over 18 and a South African resident.5. The winner will be randomly selected and notified.

      READ MORE ON: Sleep wellness Win More