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    The Wellness Habits That Keeps Actress Lunathi Mampofu Thriving

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    From commanding the screen as the lead character on Inimba (the weekday Mzansi Magic hit drama) to stepping into the high-stakes action series Levels (premiering on September 7, also on Mzansi Magic), Lunathi Mampofu is more than just your favourite performer. A mom first and a quiet soul at heart, she describes herself as “a woman who prays, cries and laughs with unfiltered joy” when no one is watching, enthusing that she’s currently knee-deep in her season of alignment.

    “I’m working on projects that not only challenge me as an actress but also heal parts of me. Stories like Inimba and Levels feel like they were written for me. I’m also nurturing ideas around wellness, self-defence for women and creating more intentional spaces for creatives. This is my season of purpose,” she declares. Behind Lunathi’s killer acting skills lies a wellness routine that nourishes both her body and mind. Below, she details the habits that keep her ready for whatever life throws her way.

    READ MORE: TV Producer, Actress And Author Tshiamo Modisane On How Writing Her Debut Book Liberated Her

    Lessons keeping you afloat right now…

    “Letting go of the illusion of control. Reminding myself that rest is not a reward, it’s essential. And most importantly, my ‘No’ is sacred. Boundaries are an act of self-love – and I’m learning not to negotiate with things that disturb my peace.”

    Exercise I’d choose to do for the rest of my life…

    “Pilates all day, every day. It’s gentle but fierce. It teaches you how to breathe through discomfort as well as how to show up for yourself with grace. And it keeps the core strong – mentally and physically.”

    Theme song to my fitness routine…

    “Definitely Break My Soul by Beyoncé because every workout feels like I’m releasing something – be it stress, fear or doubt. And by the end, I feel reborn – like I’ve reclaimed my power!”

    On nurturing my mental health…

    ⁠”If I could press pause on life for one day, just for mental wellness purposes, I’d disappear into nature with no cellphone signal. Just me, a journal, tea, a view of the mountains and a blanket. I’d nap. I’d cry. I’d dance barefoot – all in an attempt to return to myself.”

    READ MORE: How Katleho Tsoku Turned Her Grief Into A Platform That Helps Women Nurture Joy

    Instant mood lifter…

    “Definitely my soulful healing playlist – a mix of Zoë Modiga, Lianne La Havas and a lot of gospel. That, and reminding myself that God didn’t bring me this far just to leave me.”

    Self-care routine that I never skimp on…

    “Skincare and prayer – even if it’s just for two minutes. That’s me cleansing the day’s events – not just from my skin, but my spirit too!”

    Traditional SA dish that I wish were calorie-free…

    “Umphokoqo with amasi, hands down! It’s comfort in a bowl – creamy, nostalgic and so satisfying. If I could make that magically calorie-free, I’d have it for breakfast, lunch and dinner without any second thoughts.”

    Three people I’d take with to a mindfulness retreat…

    “Skye, my daughter, because her energy is pure magic. She reminds me to stay present, to laugh more and remain curious. My mom, because she’s my anchor. Her strength and quiet wisdom have shaped the woman I am today. And my spiritual mentor, because their presence grounds me. We’d pray, journal, reflect… and I know I’d leave that retreat more rooted, more whole and more aligned.”

    READ MORE: I Started Doing Wellness Before Work To Feel Alive – And It Changed Everything

    Funniest moment during a workout…

    “I once dropped a weight on my foot mid-workout, mid-practising for the next day’s scenes, because I thought I could multitask. Biggest lesson that moment taught me – focus or fall, babes [chuckles].”

    Go-to meal on the busiest days…

    “A warm roasted veggie and chickpea salad with quinoa, avocado, lemon, olive oil, fresh jalapeño and a handful of toasted seeds such as pumpkin, sunflower and sesame. I load it up with colourful veggies like sweet potato, baby spinach, red cabbage and cherry tomatoes. It’s hearty, nourishing and gives me everything I need to fuel for my day – with flavour, crunch and just the right amount of spice.”

    Most dreaded exercise…

    “Burpees. I feel like they were invented by someone who just wanted to see the world suffer in unison. But they work, I’ll give them that! Stair master/climber, as well – YOH!” More

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      in lifestyle and culture

      SIRO’s in-house nutritionist shares how to stay fit this summer

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      SIRO One Za’abeel’s in-house nutritionist, Heeral Shivnani, shares her top tips for gut health prep for summer travel.
      Talk us through your background.
      I am a clinical dietitian specialising in gut health and hormonal imbalances, helping clients uncover the root causes of symptoms like bloating, irregular bowel syndrome (IBS), irregular menstrual cycles, and stubborn weight gain. With a science-backed yet holistic approach, I blend functional nutrition with lifestyle strategies to restore balance, improve digestion, and support long-term wellness. My practice focuses on empowering individuals to understand their bodies better and make sustainable changes that truly transform how they feel day-to-day.
      What are some of the tips to keep your gut health during summer, especially when travelling?
      Summer travel often means changes in routine, diet, and hydration – each of which can impact your gut. To support digestive health on the go, stay hydrated, especially in hotter climates, as water helps keep digestion smooth and prevents constipation. Place emphasis on room temperature and warm beverages, such as herbal teas. Eat fermented foods like yogurt, kefir, kanji, sourdough bread, or pickled vegetables whenever possible – they naturally replenish beneficial bacteria. Pack a travel-friendly probiotic, especially if you’re exploring new cuisines or regions where food hygiene might vary, and you may or may not have access to the above. Maintain regular mealtimes to avoid overeating at night and disrupting your gut’s circadian rhythm. Choose fibre-rich snacks like roasted chickpeas, or trail mixes with roasted seeds and dried fruit such as figs, raisins and dates to keep your microbiome fed while in transit. You’ve mentioned the benefits of intermittent fasting.
      How does this practice support gut health?
      Intermittent fasting can give the digestive system a much-needed break, supporting gut health in several ways. During the fasting window, a process called the migrating motor complex (MMC) becomes active – it acts like a housekeeping wave, clearing out leftover food particles and bacteria, which helps reduce bloating and supports a balanced gut microbiome. For women, it’s especially important to fast in a gentle and sustainable way. Extended fasts can disrupt hormones and increase stress in some individuals. Most women benefit from a fasting window of 12 to 14 hours, rather than longer durations. For example, finishing dinner by 7:30 PM and having breakfast around 8:00 AM the next day gives the gut time to rest and reset without over stressing the system. When practiced mindfully, intermittent fasting can reduce gut inflammation, support metabolic health, and improve the efficiency of digestion – all while aligning with the body’s natural circadian rhythm.

      How do mental and emotional health intersect with physical wellness, especially during the summer months when routines may change?
      Our gut and brain are in constant conversation via the gut-brain axis. When summer disrupts your usual structure – whether due to travel, social events, or sleep shifts – emotions like anxiety or overstimulation can manifest physically as bloating, altered bowel habits, or cravings. Prioritising mindfulness, getting sunlight in the morning, journaling, or even just grounding barefoot in nature can help re-center your nervous system and support overall wellness from the inside out. During summer, what dietary adjustments do you recommend to optimise energy levels and support a healthy physique? Focus on light, hydrating, and seasonal foods. So, start your day with warm water and a pinch of natural mineral-rich salt (like pink Himalayan or sea salt) for improved cellular hydration. Add cooling herbs and spices to meals or as a tea – a delightful blend is fennel, coriander, cumin and dried rose petals. Choose water-rich vegetables (cucumber, zucchini, lettuce) and fruit (watermelon, berries, papaya) to reduce internal heat. Prioritise protein and healthy fats at each meal to sustain energy without blood sugar dips. Avoid excessive caffeine or alcohol, which can dehydrate and burden the gut-liver axis. Focus on fresh coconut water, flavoured sparkling water or kombucha as alternative beverages.
      You’ve shared your personal health challenges and triumphs. How did addressing gut health specifically contribute to your overall wellness transformation?
      Healing my gut was like lifting a veil – suddenly,I had more energy, mental clarity, and emotional stability. I struggled with fatigue, skin flare-ups, and digestive discomfort for years, which I once thought were unrelated. But once I focused on restoring microbial diversity, reducing inflammatory foods, and nourishingmyself with Ayurvedic principles, my entire system recalibrated, and I was able to do so much more. It wasn’t just about digestion – it was about reclaiming vitality and peace from within.
      What final piece of advice would you offer to those looking to embrace a healthier lifestyle while enjoying the pleasures of life?
      Health shouldn’t feel like punishment – it should feel like support. Instead of restriction, think of addition: add movement, colour, laughter, herbs, rituals, and rest. And when you indulge – do it mindfully and joyfully. The body is resilient and wise; when you listen to its signals, you can live well and live fully.

      With the plethora of probiotic options available, how can one select the right supplement to support gut health, and what role do they play in digestion and immunity?
      Not all probiotics are created equal. Look for a multi-strain formula with clinically studied strains like Lactobacillus rhamnosus GG or Bifidobacterium longum. The strain should match your need – some help with bloating and constipation, others with immunity or mood. Make sure the label specifies CFU (colony-forming units) at the time of expiry, not just at manufacture, so you’re getting what you paid for. Third-party certifications: Look for seals like NSF, USP, or GMP (Good Manufacturing Practices). These indicate the product has been tested independently for quality, purity, and accuracy of labelling. Supplements are not regulated like medications, so third-party verification is essential to avoid ineffective or contaminated products. Probiotics support digestion by aiding nutrient absorption and keeping pathogenic bacteria in check. They also modulate immune responses and help maintain the gut barrier – your body’s frontline defense system.
      What is your non-negotiable when it comes to your self-care routine?
      Morning stillness. Whether it’s breath work, sipping my herbal tea in silence, or stepping outside barefoot, it grounds me before the world gets loud. That pocket of intentional calm gives my body a sense of safety, which I believe is the ultimate foundation for wellness. Moreover, making time to eat a balanced breakfast can be a key part of the safety mindset. A pot of oats or yoghurt doesn’t quite cut it for me personally, and we all know that enjoying a proper spread is a luxury. Hence, I’d rather wake up early to enjoy a slow breakfast at home than a rushed one at my desk.

      Images: Supplied & Feature Image: Pinterest More

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      7 Best Brain-Boosting Supplements For Improved Memory, Concentration And Mood

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      Forgetting what you did yesterday and putting a pair of spectacles in different areas of the house so you’re never without them doesn’t have to be your endgame. “Cognitive health refers to maintaining and optimising mental functions – things like memory and concentration, as well as mood,” explains Professor Andrew Scholey, a researcher in human psychopharmacology. Professor Con Stough, a cognitive neuroscientist, adds, “The ‘use it or lose it’ rule is worth remembering here.” Read: the work you put into keeping your abs in shape also applies to your brain. But brain-boosting supplements can be a great help too, to improve your memory and mood, to bust brain fog. Here, we’ve rounded up the best brain-boosting supps, per experts and studies. 

      How Do Brain-boosting Supplements Work? 

      “How they work really depends on the exact ingredients – every supplement is a bit different,” explains Nicolene Schoeman, a clinical pharmacist. “In short, they help create a healthier environment for your brain to thrive, especially when combined with the real non-negotiables: sleep, movement, stress management, and a balanced diet.” In general, Schoeman’s outlined four key functions of brain-boosting supplements, or nootropics, below: 

      They help fuel your brain. Some improve the brain’s supply of oxygen and glucose (your brain’s main energy sources), which may help it perform better, especially when you’re tired or stressed.

      They protect brain cells. Certain ingredients act like a shield, helping defend brain cells from damage caused by inflammation, poor circulation, or free radicals (unstable molecules linked to ageing and cognitive decline).

      They support better communication between brain cells. Some help your brain build key proteins and healthy fats that keep your brain cell membranes strong and flexible, helping neurons (your brain’s messengers) communicate clearly.

      They may improve blood flow. This means more oxygen and nutrients get to your brain, which could boost focus, mental clarity, and alertness.

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

      How Can You Know If A Nootropic Supplement Is Worth It? 

      “As a clinical pharmacist (and someone passionate about living a healthy, high-performing life), I get it – we all want to feel sharper, remember better and stay focused longer,” says Schoeman. “But here’s the truth: the field of brain supplements is still young, and while some ingredients show early promise, most don’t have enough strong, consistent evidence yet to back up the bold claims on the label entirely.” For example, while a label might claim a product is science-backed, that science may refer to small, short-term studies, or those done on animals, Schoeman points out. 

      So what’s a girl to do? Avoid the bold claims, says Schoeman. “Supplements that make wild promises like ‘limitless focus’ or ‘instant memory upgrades’ often fall short,” says Schoeman. And, try to nail the basics first: good sleep, nutrition, stress management and frequent movement. “No supplement can replace the proper foundations of brain health,” says Schoeman. Having said that, nutritional gaps created by hectic schedules, restrictive diets or other health conditions mean that sometimes, a brain-boosting supplement may be a good add-on. Specific supps Schoeman would go for? Omega-3, B vitamins, magnesium, creatine and vitamin D. 

      Will Nootropics Interact With Other Meds? 

      In short: maybe! If you’re on antidepressants, anti-anxiety meds, sleeping aids or stimulants, it’s best to check with your doc first. Per Schoeman, Huperzine A, found in some supplements, can interact with medications used for IBS, urinary tract infections, inhalers for COPD or asthma and eye drops for glaucoma. These interactions might reduce the effectiveness of both the supplement and the medication, or cause worse side effects.

      Here are two other contraindications, per Schoeman: 

      5-HTP or tryptophan can increase serotonin levels, which may lead to a serious condition called serotonin syndrome when taken with certain antidepressants.

      Herbal supplements like ginseng or rhodiola can raise blood pressure, which is risky for people with hypertension, heart problems, or those already taking psychiatric medications, as they can cause overstimulation.

      Bottom line: always talk to your healthcare provider before starting any new supplement, particularly if you take medications or have health conditions. 

      READ MORE: The Exact Supplements Women Need To Be Taking, According To Studies

      Best Brain-Boosting Supplements For Women 

      1. Vitamin B12

      Essential for energy metabolism, nerve function, and preventing fatigue and cognitive decline. B12 deficiency is common in older and menopausal women, which means this is a good one to supplement, especially if you’re vegan. A higher intake has been connected with better cognitive function in perimenopausal and postmenopausal women.

      Dosage: At least ~2.4 µg/day of B12 is recommended; a study of post-menopausal women suggests that ~6 µg/day corrects biomarkers. Many women supplement at 10 µg/day for cognitive support. ”In one study, B12 improved cognition in 84% of people with cognitive impairment – that’s huge,” says Schoeman. 

      Cautions: Generally safe. High doses very rarely cause acne-like rash or interactions; individuals with B12 injections or specific blood disorders should consult their providers. 

      Also try: A B-vitamin complex, including B6 and B9 (folate). 

      2. Omega-3 Fatty Acids (EPA & DHA)

      EPA‑rich omega‑3s at ~1 g/day may ease depressive symptoms and support memory, attention, and cognitive clarity. “DHA, in particular, is a major building block of the brain and helps support memory, mental clarity, and mood,” says Schoeman. 

      Dosage: Around 1 g/day of EPA‑DHA combined, with EPA of 60% or more. 

      3. Creatine Monohydrate 

      Creatine is trending as a cognitive support tool for stressed or ageing brains. Popular among athletes – and now gaining attention in discussions about menopause cognition. “Research now shows it may benefit short-term memory, processing speed, and mental clarity too,” adds Schoeman. 

      Dosage: 3–5 g/day is common and effective

      Cautions: Safe for healthy individuals; those with kidney disease should consult a clinician. Loading (taking up to 20g per day) can cause GI discomfort or water retention.

      4. Magnesium

      “Magnesium is an unsung hero,” says Schoeman. “It helps calm the nervous system, supports memory and reduces inflammation and oxidative stress in the brain, both key contributors to cognitive decline.” Recently, it’s been highlighted as a missing nutrient in many experiencing brain fog and poor sleep – common in stress or during peri/menopause.

      Dosage: The RDA is 310-320mg daily, from diet and supplement combined. 

      Cautions: Excess supplementation may cause nausea, hypotension, confusion. 

      READ MORE: The Big Benefits Of Creatine, Especially For Women 

      5. Caffeine 

      Yes, really! There’s a reason you chug the stuff to stay alert during all-nighters. “It works by blocking adenosine, the chemical that makes you feel drowsy, so your brain stays more alert,” explains Schoeman. 

      Dosage: Experts recommend no more than 400mg a day.

      Cautions: Overdoing it means increased heart rate, heart palpitations, high blood pressure, upset stomach, nausea and more. Stick to no more than two or three cups of java a day. 

      6. Lion’s Mane 

      Booming social media buzz among midlife women for memory, focus, mood stabilisation and neuro‑protection. Anecdotes from public figures highlight subtle mental clarity improvements.

      Dosage: 1g a day is generally fine, up to 16 weeks.

      Cautions: Generally well‑tolerated; mild stomach discomfort in some. Long‑term safety not fully studied.

      7. Ashwagandha 

      Widely discussed for stress, focus, mood and brain fog in menopause. Studies report improvements in working memory, reaction time, and reduced stress. An adaptogen that helps modulate cortisol, reduce inflammation, and support neurotransmitter balance.

      Dosage: 300–600 mg/day (sometimes split twice daily) of standardised root extract over 6–12 weeks yields benefits.  

      Cautions: Mild GI upset in some. Avoid during pregnancy or thyroid disorders unless approved by a healthcare provider. May interact with sedatives or thyroid meds.

      From The Ed’s Desk

      Chemistry Natural Science BALANCE

      Chemistry Natural Science BALANCE

      The guys over at Chemistry really took the assignment seriously: this mix is stuffed to the gills with everything from probiotics and collagen to brain-boosters like ashwagandha, ginseng and cordyceps. I take these in weeks that are especially demanding on my brain and always feel that extra pep after. 

      Michelle, Features Ed

      Motherkind Libido Her

      Motherkind Libido Her

      I decided to give this a go for mood and energy during a tough training block – I was feeling pretty run down after my morning workouts. I’ve been taking it for about three weeks now, alongside a few other Motherkind supplements, and I’ve definitely felt the calm, energised boost I was after.

      Kelleigh, Managing Ed 

      Pukka Pure Brain Boost

      Pukka Pure Brain Boost

      This 4-in-1 powder blend combines plant-based protein with cognitive-enhancing ingredients like flax, ashwagandha and Lion’s Mane. The best part? It is completely tasteless but has a creamy texture, so I’ve been adding this to my coffee – bonus creaminess, no milk needed! It’s a great help for muscle support and overall brain function. 

      Michelle, Features Ed

      PrimeSelf Ashwagandha

      PrimeSelf Ashwagandha

      Everyone knows your brain can’t function at its best without proper rest – and I was seriously struggling to sleep. After a particularly dismal sleep score from my Garmin, I decided it was time to take action. Before starting this, I sometimes logged just 18 minutes – or even zero – of deep sleep. Now, I consistently get at least 90 minutes of deep sleep per night.

      Kelleigh, Managing Ed

      NOW Foods GABA

      NOW Foods GABA

      This supplement contains Vitamin B6, which acts as a coenzyme – meaning it helps enzymes carry out essential chemical reactions – in the production of several key neurotransmitters, including serotonin, dopamine, GABA and norepinephrine. While there’s some debate around whether supplemental GABA crosses the blood-brain barrier effectively, I’ve personally found this combination really helpful for improving sleep quality.

      Kelleigh, Managing Ed 

      Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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      I Started Doing Wellness Before Work To Feel Alive – And It Changed Everything

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      In January of this year (2025), 22-year-old content creator, full-time student and employee Aakifah Slarmie started her mornings at the crack of dawn by plunging herself enthusiastically into the icy Atlantic Ocean. By February, her ritual had picked up a cult following on TikTok, with others online inspired to start wellness before work. Comments on just one video range from “Day 6 of watching this girl on TikTok bc it cures my depression a little. That laugh is contagious” to “Girl, you inspired me to take a morning swim in Kalk Bay today!” Below, Aakifah talks about her wellness before work journey – and why it means so much more than an early wake-up. 

      “I was stuck in a cycle of work, home and sleep.” 

      Because of traffic, I usually get to work about two hours early. That extra time became something I dreaded because I’d just sit there, waiting for time to pass until I could actually start working – and then I’d wait again for the workday to end. I was stuck in this cycle of waking up, going to work, coming home, and sleeping – and that was all I was doing for months. It didn’t feel like I was living; it felt like I was just surviving. It was this loop of going through the motions without really feeling present in any part of my day. 

      “I wanted to feel alive again – and not just exist”

      Eventually, I reached a point where I realised I couldn’t keep wishing the days away. I wanted to feel alive again and not just exist from one day to the next. So one morning, I thought, “Why not do something with this time?” Instead of waiting, I could actually start living. That one small decision changed everything.

      I started doing cold plunges, swimming, and running; things I used to love doing when I was younger. At first, it was just a way to fill the time, but then I realised how much lighter I felt after moving my body or starting my morning in the ocean. There was something about being in nature, especially around water, that gave me clarity and a deep sense of peace I hadn’t felt in a long time. It was like I was reconnecting with myself.

      READ MORE: TV Producer, Actress And Author Tshiamo Modisane On How Writing Her Debut Book Liberated Her

      “I realised how much lighter I felt after moving my body or starting my morning in the ocean”Aakifah slarmie

      “I’ve realised that purpose is in the small things we do for ourselves”

      Of course, there are days when I don’t feel like doing anything intense. On those days, I’ll go into a quiet room and put on a yoga tutorial, or I’ll journal. Journaling has been so powerful; it’s where I process everything, check in with myself, and slow down. I’d recommend it to anyone, especially people who don’t have access to the beach or aren’t into running or cold water. Even just going for a walk, listening to the world around you and gently moving your body can be enough. The important thing is creating space to feel grounded.

      What I’ve realised is that purpose isn’t something big or far away – it’s in the small things we choose to do for ourselves. I found purpose when I stopped wishing my days away and started enjoying them. I stopped waiting for weekends or big moments to feel good and started creating happy moments in the middle of ordinary days. That was the real shift for me. Recognising that joy is something we can create and not something we have to chase.

      READ MORE: “How A Health Wake-Up Call Led Me To Wellness – And Got Me Through My PhD”

      When I first started sharing my journey on social media, I didn’t think of it as a series or even anything worth following. I just wanted to feel good again and be more intentional about how I spent my time. But then people started responding and messaging me, commenting, saying how inspired they felt or how they had tried something similar and it helped. That’s when I realised this was bigger than me. These habits: cold plunging, journaling, and moving my body, were helping other people too.

      “Doing wellness before work taught me lessons I couldn’t have learned by just reading about them”

      People often say how good these practices are for you, but what really clicked for me was experiencing it for myself. Doing them consistently taught me lessons I couldn’t have learned by just reading about them. I built discipline, yes. But more than that, I built trust with myself. I did the things I told myself I was going to do. That created a kind of inner confidence I hadn’t felt in a long time.

      This journey also helped me detach from the pressure of productivity and perfection. It freed me from a world that constantly demands we do more, be more, and achieve more. In choosing to slow down and be present, I found a way to enjoy the process instead of constantly chasing outcomes. I feel stronger mentally and physically, but also more at peace. The small things don’t shake me as much anymore.

      I’ve genuinely started enjoying every day, even the ones that are chaotic or stressful. I notice the little moments more. I’ve become more present in my own life. It’s helped me at work, in my relationships, and most importantly, with myself. My body feels like it holds a different kind of energy now; one that’s calmer, more grounded, and filled with positive vibrations.

      This wasn’t about creating a “perfect” routine or becoming a different person. It was about coming back to myself. I think that’s something we all need sometimes: not to escape our lives, but to reconnect with them.

      Follow Aakifa’s journey on TikTok here.

      READ MORE: 23 Bucket List Hikes To Do In South Africa, From Day Hikes To Wild Camping More

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      What To Know About An Adult Autism Diagnosis – Esp For Women

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      Although autism can be reliably diagnosed by age two, in practice, Dr Birgit Schlegel, a paediatric neurologist at Mediclinic Constantiaberg in Cape Town, says most children are only diagnosed around the age of five – and some not until adolescence or adulthood. “Later diagnosis often means the individual has lived for years with emotional, behavioural and social difficulties that were not properly understood or supported.” And, research suggests that an adult autism diagnosis is common among women. That’s because girls with autism spectrum disorder (ASD) are more likely to camouflage their symptoms than boys. This further delays a diagnosis. 

      Globally, one in every 100 children is diagnosed with autism spectrum disorder (ASD). In the United States, however, this figure has risen sharply to one in 31. Boys are more likely to be diagnosed than girls – a pattern that holds true for South Africa as well. In South Africa, no data exists that points to how many people receive an adult autism diagnosis. But emerging research suggests that almost 80% of autistic females remain undiagnosed by age 18. 

      Even based on the likely conservative estimate of 1% of the population being affected, hundreds of thousands of people in South Africa are likely living with autism. Many may be undiagnosed due to limited resources, stigma, or lack of awareness. As prevalence rises worldwide, so too does the need for accessible screening, informed care, and support for families. Here’s what to know about an adult autism diagnosis, and how ASD manifests for women. 

      What Is Autism Spectrum Disorder? 

      Autism is a neurodevelopmental disorder characterised by challenges in social communication and interaction, as well as restricted and repetitive behaviours. “This means that there are differences in the way the brain develops or in the way brain connections are made and maintained. This, in turn, affects the way that information is processed, or skills are acquired,” explains Dr Mwanja Chundu, specialist psychiatrist at Mediclinic Crescent Mental Health Services in Cape Town. “These [symptoms] are impairments in reciprocal social communication and social interaction, and restricted, repetitive patterns of behaviour, interests, or activities.”

      Some individuals may also be highly sensitive to everyday sensory experiences – such as loud noises, bright lights, certain textures or strong smells. These can feel overwhelming or even painful. [People with ASD] may also struggle with communication, both in speaking and in understanding body language, facial expressions, or tone of voice.

      As Dr Schlegel points out, the term “spectrum” in ASD refers to the wide range of symptoms and also severity. “While earlier diagnostic frameworks distinguished between separate types of autism, the disorder is now classified based on severity. And, more importantly, on the level of support required.”

      READ MORE: 18 Mental Health Books For Anxiety, People-Pleasing And More

      How Is ASD – And An Autism Diagnosis – Different Among Women? 

      “Women are more likely to mask their autism symptoms by compensating for any deficits, or mimicking expected social behaviours,” explains Dr Chundu. “This makes the social challenges they face more subtle. Their special interests may be less focused on inanimate objects or solitary activities.” Because of this “masking”, women can go years before being screened for ASD. Their neurology also differs from boys. A Stanford University School of Medicine study compared the brain structures of boys and girls. They found motor-related differences, which means that girls are less likely to visually display repetitive motions, like hand-flapping, than boys. 

      “Women often don’t seek a diagnosis until they wear out their ability to compensate for the deficits. They’re also not picked out for further evaluation in childhood. This is because their compensatory strategies keep them from standing out,” says Dr Chundu. “Over time, they become emotionally and mentally depleted as these strategies require constant vigilance and adaptation in social, work and school settings. This is often when they finally present for assistance with coping with their burnout out and the underlying autistic symptoms become apparent as the cause of the burnout.” As to an adult autism diagnosis, a later-in-life diagnosis doesn’t mean you’ve acquired ASD 30 years into life. Rather, it’s a symptom of other factors. “Lack of adequate screening or the presence of subtle symptoms with minimal impairment leads to late diagnosis. Autism, like other neurodevelopmental disorders, is a lifelong condition,” clarifies Dr Chundu. 

      READ MORE: People Pleasing Can Have Some Harmful Mental Health Effects — Experts Say This Is How To Stop

      How To Get Screened For ASD In South Africa 

      In South Africa, screening opportunities do exist. A formal diagnosis involves a clinical assessment with a qualified psychiatrist, psychologist or occupational therapist (or another clinician) makes an evaluation using the DSM-5 diagnostic criteria. “This is the only way to be sure about a diagnosis,” says Dr Chundu. “However, there are many freely available online screening questionnaires that can be helpful in determining if further assessment would be helpful.” 

      READ MORE: Why Is Everyone Buzzing About ‘Dopamine Menus’?

      How Is ASD Treated? 

      Effective treatment for autism depends on a highly individualised approach. “No two individuals with autism will have exactly the same needs,” Dr Schlegel explains. “The most effective interventions combine behavioural, developmental, educational and psychosocial elements – often alongside speech and occupational therapy to help with communication and daily living skills.” 

      Treatment or assistance for ASD might involve any number of healthcare providers, from “clinical, counselling, educational and neuropsychologists, occupational therapists, speech therapists, social workers and other health care providers who specialise in working with this patient population,” says Dr Chundu. Don’t discount support groups, either, she adds, “Social media hosts several online communities for neurodivergent women.”

      “We need broader awareness and earlier identification,” says Dr Schlegel. “We must understand the spectrum for what it is – a diverse and lifelong condition requiring compassion, expertise and personalised support.” More

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      Postpartum Depression: Why So Many Women Suffer in Silence?

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      Bringing a baby into the world is often portrayed as a time of joy and excitement. There aren’t enough stories about sleepless nights, honing patience, taking care of yourself – all while guessing your newborn baby’s needs. For many South African mothers, the reality of motherhood is far more complex. According to the National Department of Health, postpartum depression affects an estimated 1 in 3 new mothers in South Africa, with many of them choosing to suffer in silence due to stigma, lack of awareness and limited access to support.

      “The first step in beating postpartum depression is actually realising that understanding the signs, causes and solutions for postpartum depression is crucial in ensuring that mothers receive the care they need.”

      READ MORE: How To Destress And Still Get Stuff Done

      The Lowdown On Postpartum Depression

      While temporary mood swings and exhaustion are common after childbirth, postpartum depression is more than just the ‘baby blues.’ “PPD is a serious mental health condition that can persist for months if left untreated,” says clinical psychologist Sandra Papoutsis, adding that symptoms include extreme sadness, anxiety, irritability, loss of interest in activities, changes in sleep and appetite, and difficulty bonding with the baby.

      Independent midwife and Vital Baby’s trusted advisor, Sister Londekile Ntsiba, shares that: “New mothers are expected to be overjoyed, but many struggle with overwhelming emotions, guilt and exhaustion. Unfortunately, the fear of being judged prevents many women from seeking the help they need.”

      READ MORE: Why Every Woman Deserves A Solo Escape

      Why Are Postpartum Depression Stats So High In SA?

      Several factors contribute to the high rates of postpartum depression in South Africa:

      Stigma and Cultural Expectations – In many communities, discussing mental health struggles is still taboo, making mothers hesitant to speak out.

      Lack of Support Systems – Many new mothers do not have the necessary emotional or practical support from partners, family, or healthcare providers.

      Economic Stress – Financial strain and unemployment can exacerbate feelings of helplessness and anxiety.

      Limited Access to Healthcare – Many women, especially in rural areas, lack access to mental health resources and professional support.

      READ MORE: For Overwhelmed Mothers, The Parent Hub Provides Much-Needed Relief

      Is It Treatable?

      The good news is that postpartum depression is treatable, and support is available. Encouraging open conversations about mental health and ensuring that mothers receive the right care can make a significant difference.

      Break the Silence – Encouraging mothers to talk about their feelings without fear of judgment can help normalise postpartum depression and reduce stigma.

      Seek Professional Help – Therapy, counselling, and, in some cases, medication can effectively treat PPD. Healthcare providers should routinely screen new mothers for signs of depression.

      Create Strong Support Networks – Family members, partners, and friends can provide invaluable support by helping with childcare, household tasks, and offering emotional reassurance.

      Self-Care Matters – New mothers should be encouraged to rest, eat well, and take time for themselves to promote overall well-being.

      READ MORE: 4 Prenatal Yoga Moves To Do At Home

      Where To Seek Help?

      For mothers struggling with postpartum depression, it’s important to seek help as soon as possible. Here are some essential support resources in South Africa:

      South African Depression and Anxiety Group (SADAG): 24-hour helpline – 0800 456 789

      Lifeline South Africa: 0861 322 322

      Postnatal Depression Support Association (PNDSA): 082 882 0072

      Sisters in Solidarity (SIS): A community-driven initiative supporting mothers in distress. More

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      in lifestyle and culture

      Dubai’s leading therapist shares to find stillness in a fast-paced world

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      On World Meditation Day, Emirates Woman sheds light on why protecting your peace is important.
      How Dr. Saliha Afridi, Founder and Clinical Pyschologist at LightHouse Arabia, focuses on making a positive impact on the mental health of her community.
      Talk us through your background?
      I am a clinical psychologist and the founder of the LightHouse Arabia which is a community mental health center in Dubai since 2011. Over the past decade, my focus has notably shifted towards adult development and navigating the personal and processional transitions of midlife. I specialised in workplace and executive mental health, and also deep-seated expertise in parenting strategies and dynamics. My transition from the US to the UAE over 15 years ago marked the beginning of a dedicated effort to significantly enhance the mental health landscape of the region. In 2011, I founded The LightHouse Arabia, and under my leadership, it has evolved into one of the most influential mental health centers in the UAE and the region. Since its inception, I, alongside my dedicated team, has devoted thousands of volunteer hours to community education, focusing on the cultivation of mental health and wellness best practices.
      Can optimism influence physical health, and if so, how is it connected to mental well-being?
      Absolutely. Our mind and body are connected. Our thoughts can even impact something as biological as our gut microbiome, which is deeply connected to our mental health. Research has consistently shown that optimism can lower stress levels, decrease the cortisol levels in your body, and thus, reduce inflammation in the body. With a reduction of cortisol and inflammation you are impacting nearly every organ and system in the body such as reducing the risk of cardiovascular diseases, strengthening the immune system, which can even lead to increased longevity. A positive mental outlook also encourages healthier habits, such as exercise, better nutrition, and improved sleep, all of which impact physical health.
      What role does therapy or professional support play in helping someone develop optimism?
      Working with a psychologist can be very helpful to develop optimism for a few reasons. Sometimes we don’t even know we are being negative and having our thoughts and feelings reflected back to us can make us more aware of how deep the beliefs that fuel the negativity might be. Learning skills such as techniques from cognitive behavioral therapy which makes you aware of your mental models, cognitive distortions as well as teach you skills of reframing, thought journaling, and thought stopping will help you challenge your negative thoughts and develop healthier more balanced ways of approaching life.
      Therapy also provides tools to process traumas and other difficult life experiences, which can help heal parts of you that might be holding on to a negative outlook as a way of surviving. By working through these experiences, therapy allows you to release old patterns of thinking and coping that may no longer serve you. It helps you identify the origins of these beliefs, reframe your perspective, and build healthier, more adaptive ways of approaching life’s challenges.
      Can social connections and community engagement enhance a strong mindset?
      Research shows that there is a significant relationship between loneliness and pessimism, with loneliness often leading to a more negative outlook on life. A study involving 260 undergraduate students found that higher levels of loneliness were associated with increased pessimism and decreased optimism. Social connections help us feel more well resourced and that helps us feel stronger. Social connections help us feel more well-resourced, both emotionally and mentally, which in turn strengthens our ability to cope with challenges. When we feel connected, supported, and understood, we are reminded that we don’t have to face life’s difficulties alone. This sense of belonging and shared experience provides a buffer against stress and reduces feelings of isolation. Simply put, relationships serve as a source of strength, helping us feel grounded, supported, and better equipped to navigate life.
      With the fast-paced culture, are there specific tools or techniques to manage stress, anxiety, or burnout effectively?
      One of the most important things we can do to manage stress, anxiety, and burnout is to remember that we are human. There is no quick fix. We live in a world that is fast-paced and machine-like, but we are not machines. Our human bodies have evolved over thousands of years to thrive through simple, natural rhythms: moving, eating, sleeping, connecting. Our internal clock was once set by the sun, not a screen, and we existed in constant relationship with nature and our tribe/community. When you feel overwhelmed, burnt out, or unwell, instead of looking for quick fixes, pause and ask yourself:
      How can I return to my natural rhythms? Are you getting enough sleep to restore your body and mind?  moving in ways that release tension and energy? Are you eating nourishing foods that fuel and heal? Are you connecting with others, or do you feel isolated? When was the last time you stepped outside, grounded yourself in nature, and slowed your pace? Our modern world may demand speed, but our bodies and souls still crave what we have always needed: rest, movement, nourishment, and connection. By returning to these essentials, we honour our humanity and reclaim balance, calm, and well-being.
      How can people set boundaries to protect their mental health without feeling guilty?
      It would be important for people to understand why they feel guilty when they set boundaries. It is too easy to say “just say no” or “have good boundaries” but there is a lot of cultural conditioning, especially for women, who are taught to say yes, extend themselves, sacrifice for the sake of relationship and be complaint. Saying no could go against everything you have been taught about what it means to be good and kind and can feel like a betrayal of this identity. For people who value relationships, this can trigger deep-seated fears of abandonment or not being loved. So before you say no, I would encourage people to reflect on: What does saying no mean to me? Identify the fears or beliefs that surface when you set boundaries.
      Also, explore where these beliefs come from – family messages, cultural norms, or personal experiences. If you are just saying yes without consideration for yourself then you will eventually burnout or engage in unhealthy relational patterns. Boundaries are a form of self-respect and self-consideration. While, there will also be times where you will sacrifice your own needs to show up for a relationship and if that is done consciously you won’t be resentful than if you are doing it unconsciously.

      How can technology, like apps or virtual therapy, help improve mental health access?
      I am personally a big fan of in-person, nervous system to nervous system interaction in therapy, and using virtual apps and virtual therapy as an adjunct for inperson therapy. I think apps and virtual therapy are a great way to increase accessibility and the apps are a great way to provide out of the therapy hour support. Virtual therapy has made support more accessible for individuals who face barriers such as distance, stigma, or time constraints.
      Are there specific habits or routines that foster a positive mental attitude?
      I think it is really important to differentiate between positivity and realistic optimism. Realistic optimism is a well-researched concept in psychology and refers to the ability to maintain a hopeful and positive outlook while being grounded in reality. It is often seen as a middle ground between blind optimism (unrealistic positivity that ignores challenges) and pessimism (a focus on negative outcomes).I think positivity when disconnected from reality can be naïve and detrimental to people’s well-being. But doing a proper assessment of the situation, seeing the pros and cons, being aware of the challenges and obstacles paired with proactive planning in how you will address it is important. Realistic optimists acknowledge problems but believe in their ability to overcome them through action, effort, and adaptability. There are some specific habits one can engage in to foster the PMA:  Do a gratitude journal and let your heart fill with gratitude. Gratitude is a great way to fill your cup and the best part is that you don’t have to do anything other than name the things you appreciate about your life.
      Memorise ‘wow’ moments throughout the day. There are many times a day where we experience something that is ‘wow’ or comforting or soothing. Take 20 seconds and memorise that moment.The thing with our minds is that its teflon for positive moments and velcro for negative moments – that’s because remembering the negative things is linked to our survival. So we really have to go out of our way to remember the wow moments throughout the day. For example, if the weather is amazing, spend 20 seconds, taking in five deep breaths to remember how good it feels to have such amazing weather. Don’t compromise on the non-negotiables when it comes to caring for your body – sleep, nourishment, and movement. It won’t matter how positive you are if you are under rested, undernourished, and not getting sufficient movement it will take a whole lot more energy and willpower to stay positive.
      This is The Optimism Issue – how do you stay positive during testing times?
      For me, faith is central to how I navigate life and faith in inherently optimistic- faith that everything that is happening to me is for me. I do not deny the feelings that come with difficult experiences – the grief or sadness, overwhelm – but all the while there is something inside of me that holds me up and says to trust in the greater process, even when this moment or the path ahead is difficult. This perspective allows me to face life’s uncertainties with openness, knowing that every moment is part of a larger journey toward becoming more of me, more whole, and more true to myself. Faith doesn’t remove the discomfort, but it reminds me that the discomfort is temporary and transformative, like a refining fire. It’s a way of anchoring myself to the belief that when difficulties arise something more is being asked of me.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      January’s – The Optimsm Issue – Download Now 
      Images: Supplied & Feature Image: Instagram @tialineker More

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      in health and weelbeing

      9 Useful Self-Care Apps For Wellness To Download Now

      by

      As a long-time wellness writer who’s seen many wellness trends come, go and return, I’ve seen plenty of self-care apps. From all-in-one life organisers to weight loss trackers to meditation apps, I’ve tried an above-average amount. That’s probably because I have ADHD and anxiety, which makes handling tasks and processing emotions extremely difficult for me.Self-care apps are actually amazing: even simple ones, like a journal app or ones that help you fall asleep faster are super useful, since these little habits (good sleep hygiene and regular journalling) can have huge payoffs in your mental health. From my experience, these apps have helped me re-centre in times of overwhelm, help make life easier, and either don’t accost you to buy the paid package or deliver a really great offering for a good price (or for free!).For Meditation: Insight TimerInsight Timer App

      Price: FREE; Premium from R1 095

      My therapist asked me to try meditation for years, and two years ago I finally caved and have been using this app ever since. It’s also one of the few apps in this world that almost never blocks your interaction with a paid members-only paywall. It’s clear this app is actually for the betterment of everyone’s mental health.

      Each check-in, you’re presented with a mindful quote, followed by an invitation to note what you’re grateful for and set an intention. Content includes meditations for mornings, midday and evenings, plus for self-esteem, nervous system regulation and more. It also has a built-in sleep timer, so you can drift off sans blue light.

      Premium unlocks courses on meditation, inner child work, compassion and more. Plus also has offline listening, and better audio quality.

      READ MORE: Why Is Everyone Buzzing About ‘Dopamine Menus’?For Food Tracking: BitepalBitepal App

      Price: FREE, Premium from R1 166

      It’s here. It’s finally here. After years of wishful thinking, you can now snap a photo of your meal and let AI track the calories. I love this app for a few reasons. First, I don’t have to sit like an accountant three times a day calculating the weight and calories. Second, it takes the focus away from me. Instead of feeding myself, each meal photo feeds my pet raccoon, Pesto. (You can call him whatever you want.) He comments on every meal, and no matter what I feed him, he still says he loves me. Bless.

      Tracker can state your calorie intake or leftover, or you can switch modes so it only shows you a colour-graded score based on nutrition, perfect for a less numbers-focused approach.

      Premium unlocks a tracker for macros, statistics of your habits and personalised nutrition tips. It also lets you know how you can improve each meal.

      For Working Through Emotions: WysaWysa App

      Price: FREE, Premium from R125 per month

      Working through difficult emotions is difficult when you don’t have the tools. Deep breathing doesn’t cut it and your therapist isn’t exactly a phone call away.

      Wysa is an AI that can work through your feelings by asking guiding questions to help you sort through your feelings and underlying issues and create an action plan to get through them. There is an option to pay for a digital therapist (human!), but the whole point of the app for me is that I don’t need to pay therapy fees. There are a few guides for aspects of mental health, like gaining energy, better self-esteem and more.

      Premium unlocks exercises to build confidence, improve productivity and more.

      READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsFor Tracking: Habit TrackerHabit Tracker App

      Price: FREE, Premium from R91 per month

      This app helps me a ton, as a person with ADHD. You can list up to five tasks per day, and each is colour-coded. You can also set the frequency of habits, since not everything needs to be done every single day. You can even add some super basic tasks, like having a shower and brushing your teeth, just to start your day with a dopamine boost and create the impetus to complete the rest of your tasks. I kept using this app until I didn’t need to tick things off anymore and would re-download it should I need it.

      Premium unlocks insights based on your habits, a calendar overview and extra slots to add more than five tasks.

      For Anxiety & Depression: stoic.stoic. App

      Price: FREE, Premium from R800 annually

      This app is like a guided journal that’s less about gushing over your crush and more about healing. Includes breathing exercises, meditation, quotes and affirmations. It’s a plain, monotone app without any frills, so it feels like you have space to breathe. Each entry can also be guided with tons of prompts that promote deeper engagement with your psyche.

      Premium unlocks daily prompts, guided journalling, and all exercises unlocked. Premium + AI includes AI to analyse your entries and custom prompts based on your focuses.

      For Mindful Movement: DowndogDowndog Yoga App

      Price: FREE, Premium from R183 per month

      This is one of the few apps I’ve actually paid for. It’s my favourite yoga app and they’ve released partner apps for Pilates, HIIT and more. There’s always a flow to suit your needs: cardio flow with tons of chaturangas, strength flows that pair yoga with strength training bursts and flows for bedtime as well as meditation. There are traditional flows, too: Hatha, Yin, Nidra, Vinyasa and Ashtanga. A big, big plus: the music! I use the Alt Beats setting and love moving to a song that’s in my own playlist.

      Premium unlocks customisable workouts by focusing on different fitness areas like flexibility, glute or core strength or arm balances.

      READ MORE: “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”For Mindful Movement: Nike Run ClubNike Running Club App

      Price: FREE

      Yes, I see this specific app as a big one in the self-care apps category. As someone who runs for emotional release, the guided runs and the app’s overall approach to running are very welcome. I’ve been following the Get Started plan, which includes guided runs for every foray. It’s really nice having an encouraging coach in my ear who’s only goal is to help me enjoy running, no PBs, no technical obsessions, just loving being outside. And obvs, the Headspace runs are gold. Huge thanks to Nike for never asking us to pay for it and still having it be a well-looked-after app. Very cool.

      For Journalling: Day OneDay One Journal App

      Price: FREE; Premium from R53 per month

      I’m sure everyone’s heard of this app, much like NRC and Downdog. What I love? It’s interactive: add photos, journal from a location in the app (there’s a built-in map) and it allows you to journal from your laptop or phone (this feature is in the paid membership). What’s great is that each fresh entry has a prompt for reflection. Some examples: “What is a recent moment I want to remember?”; “How is today different from other days?”; “What is a belief I’ve questioned?”  

      Premium unlocks unlimited photos and videos, time-saving features, and journal customisations.

      For Brain Gains: purplepurple App

      Price: FREE

      I added a game because mindlessness is as important as mindfulness. Self-care is also about improving yourself, and purple, created by Belgian game developer Bart Bonte, is a mind-bending game that forces you to think laterally, diagonally, in a zig-zag and in every other way. I can’t say much else except it’s nothing like any other puzzle game you’ll play. Cognitive decline: beat it. (It turns out he’s made several other games: Yellow, Red, Black, Blue, Green and Pink.)

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. More

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      in health and weelbeing

      How Curiosity Led Mpoomy Ledwaba To A Fulfilling Career

      by

      A self-proclaimed lover of life who’s always been curious about growth, Mpoomy Ledwaba never imagined being the biggest wellness influencer in SA since dropping out of university in 2005. “At 30, I couldn’t have imagined being an author and founder of an incredible wellness community. I have always loved people, speaking and books – so the dots connected beautifully,” shares the mom of two, adding that she wakes up daily with gratitude and awe at how far she’s come.READ MORE: 10 Wellness Quotes By Former Miss SA Natasha Joubert (That We Absolutely Loved!)“Each day presents an opportunity to show up as your best self. When you are well, you show up well.” Mpoomy ledwabaMpoomy’s debut book How Did We Get Here: A Girl’s Guide To Finding Herself launched in late 2024 – to overwhelming anticipation. PS: the first print run sold out within weeks! On the decision to pen this transformative book-cum-manual, Mpoomy notes: “The more authentic I am, the more I show up fully as myself. Each time I own my story, mistakes and all, I feel like I permit others to do the same. And so a world of acceptance, healing and abundance keeps opening up. It’s easy to compare ourselves and feel that we have to change to make things work. But, I have found that who I am is exactly what the world needs.”READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On LifeSeasons change, always adjust accordingly. Nothing lasts forever – that’s, both, a good and a bad thing.Mpoomy ledwabaInteresting Tidbits+300 000The number of subscribers on Mpoomy’s Wisdom & Wellness YouTube channel, a platform where she aims to build deep connections, through inspiring conversations, with guests and the audience alike.  Wisdom and Wellness is also available as a podcast on Apple Podcasts and Spotify.Moments To Dream“I love long walks while blasting a good praise and worship song – or sometimes planning the next five years in detail [chuckles]. I come alive when things come together! It helps that I have a child-like spirit. I grew up very athletic, playful and competitive. I enjoyed participating in sports and spending time outdoors.”Authenticity……A trait from which Mpoomy draws her strength. From her book, she hopes readers will walk away curious about who they are, accept their own duality, normalise apologies and be inspired to do the healing work for the next generation. More