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    This Super Sexy Smoothie Will Get You All Revved Up!

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    We’re totally crushing on maca, aka Peruvian ginseng! Why? It has some crazy energising and libido-lifting properties. In fact, studies report that women who consumed three grams of maca a day experienced a serious rev in sex drive (no pills needed). Flaxseeds also contain high amounts of omegas, which are major building blocks for sex hormones.Here, these sexy ingredients mix together in one delicious smoothie – with a giant libido pay-off!

    Revved Up Maca Smoothie

    Amy Hopkins

    These sexy ingredients mix together in one delicious smoothie – with a giant libido pay-off!

    Total Time 5 minutes mins

    Course DrinksCuisine Healthy

    Servings 1 serving

    2 frozen bananas2 cups strawberries1 cup Swiss chard1 tbsp flaxseeds1 tbsp Organic Maca Root Powder1 tbsp honey

    Keyword Smoothie

    All the right kind of juices should get flowing soon enough… which means you’ll definitely be able to jump into these positions tonight. Hello sex drive (hello orgasm)!Shop Maca Root PowderThe other bedroom benefit of maca, besides a welcome ‘O’? It might just help you sleep better too. Research suggests that compounds in maca can support more restful sleep. Talk about a double win!Soaring Free Organic Maca Powder

    Lifestyle Food Maca Powder

    Health Connection Maca Powder

    Smoothie Recipes For Every Kind Of Day More

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

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      The easiest way to satisfy your sweet tooth… without heating up the kitchen. These easy chocolate ‘fudge’ squares require no stove top, no eggs and no sugar thermometer! Best of all? They’re packed full of good-for-you ingredients. You’ll get a healthy dose of ‘good fat’ and protein from the nut butter and dark chocolate… two ingredients that have been linked to better heart health. The dark chocolate also contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation (bonus!). Then there are the nuts, which contain vitamin E, to lower bad cholesterol and a little flax oil, which is a very high in omega 3 and 6. Guilt-free ‘fudge’? Why not?READ MORE: Dessert On The Braai? Nail It With These Easy BBQ Strawberries With Black Pepper Honey GlazeLet’s Make This Quick & Easy Vegan Fudge Squares Recipe

      Vegan Chocolate Fudge Squares

      Amy Hopkins

      These easy chocolate fudge squares require no stove top, no eggs and no sugar thermometer! Best of all? They’re packed full of good-for-you ingredients.

      Servings 4

      For The Base10 Medjool dates 1 tbsp pitted2 Tbsp Flaxseed oil¼ cup Desiccated coconut1 Tbsp Peanut butter or nut butter of your choice, optionalFor The Layer1 cup Cashew nut butter100 g Dairy-free dark (90%) chocolate2 Tbsp Honey or sweetener of your choice, optional
      Place all base ingredients in a food processor and blitz until crumbly and sticky. Press into the bottom of a tart tin or Tupperware (must be freezer friendly).Place in the freezer while you make the layer.Melt chocolate, then add to cashew nut butter with honey and mix until well combined. Spread over base layer and freeze over night. Cut into squares and help yourself whenever the craving strikes! Store in freezer.

      How To Store Leftover FudgeKeep it refrigerated for up to seven days and ensure that it is tightly covered or wrapped in foil to prevent it from losing its creaminess and limiting it from being exposed to air.Delish Healthy Treats To Bake: More

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      in fitness and body

      The Best Fibre For Weight Loss – And How To Use It

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      Fibre for weight loss is the buzziest hack since all-protein everything. The rough stuff not only keeps your system regular but is increasingly linked to other critical body functions. Here’s how to get the best fibre for weight loss and what to know as you pile your plate. Fibre Is Key For Good Gut Function Your gut’s well-being directly impacts how nutrients are absorbed and which toxins, allergens, and pathogens are repelled. In other words, your gut’s health determines your overall health, says registered nutritionist Judith Johnson. Gut health is essential to prevent almost every functional bowel disorder, and begins with the amount and type of fibre you eat. “Some fibres are either digestible and water soluble, while others are indigestible and must ferment in the gut (colon), producing a by-product known as short-chain fatty acids,” explains Johnson. “These create the environment for good microbial diversity and a healthy gut ecosystem. It is important to include all types of fibres, including vegetables, fruit, seeds, nuts, grains and herbs.”The Importance Of Fibre For Healthy Gut FunctionMicrobial diversity and your immune systemThe more fibre you eat, the better your gut biome diversity (i.e., the more healthy bacteria live in your gut). This leads to a better immune response, lowered inflammation and the ability to repel pathogens, says Johnson. “Fibre also provides pre- and probiotics, which are especially helpful after antibiotic treatment to rebuild a healthy gut balance,” she says. Microbial diversity means improved absorption of nutrients and better breakdown (digestion) of food particles.Reduction of inflammation Inflammation can lead to disturbances in gut health: from IBD (irritable bowel disease)  to malabsorption, reflux, GERD (gastrooesophageal reflux disease), diverticular disease, haemorrhoids or loose bowels. The right type of fibre in the diet can help in the prevention of all these issues through its role in lowering inflammatory signals. Fibre also prevents constipation by acting as a natural laxative, naturally softening the stool. “Gradually increasing fibre to 35g per day and getting enough water intake provides a better microbial balance and reduces inflammatory triggers,” says Johnson. Blood glucose controlFibre added to a meal will also lower the glycaemic response. A top hack to regulate glucose and keep your energy even: eat your salads and vegetables first, before starting on your main meal. Or, add extra fibre to the beginning of all meals. This includes vegetable and fruit fibres, or guar gums/psyllium fibres and seed fibres.Cardiovascular disease A good microbiome is essential in the prevention of conditions such as cardiovascular disease, as it has been shown to lower inflammation signals. Fibre acts as a natural cholesterol binder, helping the body rid itself of excess cholesterol. Fibre intake (psyllium) has been shown to reduce non-HDL cholesterol and apolipoprotein B (apoB). Toxin clearing“The colon plays a critical role in our daily elimination of everything our bodies don’t need,” says Johnson. “The bowels need to empty every day (1-3 times). This process is referred to as Phase 3 detoxing”. The fibre we eat helps bind to toxins such as heavy metals and chemicals, which can otherwise be reabsorbed if the colon is sluggish. “Skin health, such as eczema, psoriasis and acne is also improved when fibre intake is enough to create a good microbiome, as our skin is another way the body rids itself of waste and toxins,” says Johnson.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?A high-fibre diet helps maintain a healthy weight There are so many reasons why eating plenty of fibre helps with weight control: it helps with satiety, eating your vegetables or fruit first helps you feel full quickly and for longer, and thus prevents over-eating. Fibre also lowers glucose spikes after a meal and can obviously help with calorie control if lower-calorie fibre foods are chosen (non-starchy salads and vegetables). Our modern world and current lifestyles are increasingly focusing on processed foods, added sugars, refined flours and flavourings. Our Western diet is tending towards more ‘artificial’ foods, progressively excluding sufficient plant fibres to keep us healthy.  The Best Fibre For Weight Loss These powerhouse foods work to increase our health and well-being and aid in weight management. 

      Acacia gum

      A natural prebiotic that promotes gut health, enhances satiety, and helps regulate blood sugar levels. 

      Supports Gut Health and Digestion Since acacia gum is a prebiotic, it helps nourish beneficial gut bacteria.

      Regulates Blood Sugar Levels Acacia gum helps maintain stable blood sugar levels by slowing the absorption of sugar into the bloodstream. This reduces cravings and prevents spikes and crashes that can lead to excessive snacking.

      Aids in Fat Metabolism Some studies suggest that acacia gum may help lower body fat levels by reducing calorie absorption and improving fat metabolism.

      Low-Calorie Fibre Source Despite being a fibre-rich ingredient, acacia gum is very low in calories.READ MORE: 24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists

      Digestive bran

      Often derived from wheat or oats, it’s a concentrated source of dietary fibre that adds bulk to meals.

      Supports Healthy Digestion Fibre promotes regular bowel movements, preventing constipation and bloating.

      Regulates Blood Sugar LevelsThe fibre in bran slows down the digestion and absorption of sugars, preventing rapid spikes and crashes in blood sugar.

      Promotes a Healthy Gut Microbiome Fibre serves as food for beneficial gut bacteria, which play a role in metabolism and weight regulation.

      Reduces Fat Absorption Some fibre binds to fats in the digestive tract, preventing their full absorption and reducing overall calorie intake.

      Psyllium husk

      Dubbed “nature’s Ozempic”, it forms a gel-like consistency in the stomach, slowing digestion, reducing appetite, and supporting fat metabolism. 

      Promotes Fullness & Reduces Appetite Psyllium absorbs water in the stomach, expanding to form a gel-like consistency. This slows digestion, prolonging feelings of fullness and reducing the urge to snack or overeat.

      Improves Digestion & Gut Health Helps prevent bloating and constipation, promoting regular bowel movements.

      Reduces Fat & Cholesterol Absorption Binds to bile acids and fats in the digestive tract, reducing overall fat and cholesterol absorption and supporting heart health.

      Chia & flax seeds

      High in omega-3 fatty acids and fibre, these super seeds support gut health, regulate blood sugar, and help control cravings.

      Promotes Fullness & Reduces Appetite Both seeds are rich in soluble fibre, which slows digestion, prolongs satiety, and helps prevent overeating. Chia seeds can absorb up to 10 times their weight in water, making them especially filling.

      Supports Fat Burning Both seeds contain an omega-3 fatty acid that supports metabolism and reduces inflammation. Omega-3s help regulate fat storage and may enhance fat burning.

      Aids in Reducing Belly Fat Some studies suggest that flaxseeds may help reduce visceral fat (belly fat) due to their lignans and fibre content. Chia seeds’ ability to regulate appetite and blood sugar may also contribute to a leaner waistline.

      Buckwheat

      This highly nutritious, gluten-free pseudo-grain supports weight management by increasing fullness, reducing overeating and cravings, and stabilizing blood sugar.

      Rich in Protein Supports Muscle & Metabolism – Buckwheat contains high-quality plant-based protein with all essential amino acids. Protein boosts metabolism, helps maintain lean muscle mass, and increases calorie burning.

      Supports Fat Burning Resistant starch acts like fibre, feeding good gut bacteria and improving fat metabolism. It also helps regulate appetite and reduce fat storage.

      Supports Digestion & Weight Control The fibre in buckwheat supports a healthy gut microbiome, which plays a key role in fat metabolism and weight regulation. It prevents bloating and constipation, helping you feel lighter.READ MORE: Is Psyllium Husk A Cheap Ozempic Alternative? Dieticians Explain The Fibre Supplement’s Benefits (And Limits)Fibre Packs To TryCool Stool

      A natural high-fibre mix with buckwheat, digestive bran, chia seeds, linseeds, psyllium husk, acacia gum and natural flavour.

      Gloot

      A powdered blend of psyllium husk powder, fibersol, fennel powder and digezyme.

      Klean

      Active-enriched prebiotic powder with psyllium husk, inulin, apple fiber, konjac, and Irish moss. More

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      Yeast-Free Hot Cross Buns That Rise Perfectly Every Time

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      Making your own hot cross buns from scratch this weekend will not only impress your loved ones, but it means that you know exactly what goes into them as opposed to the shop-bought variety.Let’s Bake!To make the hot cross buns dairy-free, substitute the butter for coconut oil and the milk for soy milk or rice milk. For a sugar-free version, try substituting the icing sugar for xylitol.

      Yeast-Free Hot Cross Buns

      This delicious treat is the perfect way to spend your long weekend with loved ones.

      The Buns850g cake flour½ cup  icing sugar (or xylitol)1½ tsp ground cinnamon2 tbsp baking powder500ml milk (or soy milk or rice milk)1 extra-large free-range egg¼ cup seedless raisins2 tsp bicarb of soda150g softened butter (or coconut oil/butter)The Cross1 cup cake flour1 tbsp butter (or coconut oil/butter)180ml warm waterThe Glaze3 tbsp apricot jam100ml water
      The BunsPreheat the oven to 180°C.In a bowl, sift together flour, icing sugar, ground cinnamon and baking powder.In a separate bowl, beat milk and egg together, then add the raisins and bicarbonate of soda.Add butter to the dry ingredients and mix together with your fingers until you have fine crumbs.Slowly, add some of the liquid to the dry ingredients and mix the dough. Be cautious not to overmix though, the dough must have a soft, but firm texture.With a rolling pin, gently roll the dough until it’s approximately 4cm thick. Press the buns out with a round cookie cutter and place them close together on a well-greased baking sheet.The CrossSift flour and add the butter. Rub the mixture together with your fingers until the texture resembles fine crumbs.Add warm water in small amounts until the dough has a mushy consistency.Mix well to create smooth dough.Place the mixture into a piping bag and pipe thin crosses onto the buns.Pop them into your preheated oven for approximately 30 minutes until golden brown.The GlazeHeat water and the apricot jam until well mixed. Once the Hot Cross Buns have finished baking, remove from oven.Brush syrup over the buns and serve warm.

      Try These Easy-Bake Recipes: More

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      in diet and nutrition

      A Healthy Apple Crumble Recipe That’s Perfect For The Weekend

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      Say what? The theory goes: apples are high in pectin, which binds with water and limits the amount of fat your cells can absorb and store. Now that’s a good reason to whip up an apple crumble, right?Another reason it can add to weight loss? Apples are packed with fibre, which slows down the digestive process and keeps us fuller for longer. In a study published in the journal Nutrition, scientists found that instructing participants to eat an apple before meals resulted in significant weight loss. Plus, they’re packed with antioxidants, so go ahead and chomp one to boost your overall health.RELATED: Seriously Though, How Many Kilojoules Are In An Apple?Try This Healthy Apple Crumble RecipeStruggling to get your apples in? Make this pudding and feed it to the whole family – it’s so healthy, you could eat it for breakfast! Plus, it’s gluten-free, and if you swap out the honey for agave, it’s vegan too. We made this recipe using Fresh Earth’s granola, but you can always make your own delicious DIY granola at home.

      Healthy Apple Crumble

      Amy Hopkins

      Gluten-free, breakfast-friendly and almost too good to share. This apple crumble is best served warm with coconut cream – and can easily go vegan if you use agave instead of honey.

      Prep Time 5 minutes minsCook Time 40 minutes mins

      Course Breakfast

      Servings 4 servings

      5-7 Golden Delicious apples peeled, cored and sliced into moons½ tsp ground cinnamon½ tsp ground nutmeg½ tsp ground clovesHandful of pitted dates chopped350g gluten-free granola (honey flavour)½ cup  coconut oil melted2-3 tbsp honey or agave syrup (for vegan)
      Preheat oven to 160 degrees Celsius.In a baking tray or tart tin, lay out apple slices in concentric circles, overlapping in layers.Sprinkle over spices and scatter chopped dates over.Mix granola with coconut oil and spoon over apples until completely covered. Cover the tart tin with foil and bake for 30 minutes or so, until apples are soft. Remove foil, drizzle honey or agave syrup over the granola and bake for a further 10 minutes until golden. Serve warm with a drizzle of coconut cream (optional).

      Keyword Apple Crumble, breakfast

      Shop Gluten-Free Granola & Muesli: Health Connection Gluten-Free Muesli

      Gluten-Free Granola Honey

      Simple Truth Gluten-Free Muesli

      Looking for more recipes? Check out this easy air fryer milk tart worth sharing. Plus: Fudgy brownies that’ll make your diet seem decadent. 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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      4 Reasons To Switch To Low GI Bread, According To A Dietician

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      Good news! You don’t have to cut out bread if you’re trying to eat healthier. But don’t just take our word for it. A dietician gives you the low GI bread benefits that will help you make better choices for your body. Whichever way you slice it, the benefits are huge and we’re sure you’ll be upgrading your simple sandwich soon.Meet The Expert: Mpho Tshukudu is a registered dietician, integrative and functional nutritionist, gut health expert, pilates teacher and author of Eat Ting: Lose Weight, Gain Health, Find Yourself, a book about South Africa’s best traditional foods that’s co-authored with chef and food anthropologist Anna Trapido.What Is Low GI Bread Actually?First things first, Low GI stands for low glycemic index – which is a fancy term meaning ‘gly’ (sugar) ’emic’ (blood). “Simply put, it’s the rate at which different carbohydrate sources increase our blood sugar levels,” says Tshukudu.“When we eat carbohydrates (e.g. vegetables, pasta or even bread), they convert to sugar during digestion – which gets released into the bloodstream. Soft foods with no fibre (e.g. white bread, white rice or white potatoes) get digested quickly,” explains Tshukudu. She adds: “But something as dense as brown rice with lentils, Low GI bread, samp and beans or madumbi will take longer to digest – leading to a slow and sustained release of energy.”How Does Low GI Bread Work?According to Tshukudu, low GI bread is made using less refined ingredients that digest slowly. “This helps to regulate blood sugar levels and prevents spikes, making low GI bread an excellent choice for people living with lifestyle diseases, particularly diabetes,” she says.READ MORE: 8 Healthiest Cheeses To Add To Your Diet, According To A NutritionistWhy Should I Eat Low GI Bread Instead Of White Bread?While we’re on the subject of healthy bread, you should know that white bread is baked using refined flour – meaning that it has no fibre.“After consuming white bread, blood sugar levels rise rapidly. High blood sugar levels are not advisable for people with high blood pressure, diabetes and heart disease because it affects their health adversely.” Hmmmm, now that’s food for thought!Why Does Low GI Bread Make Me Thirsty?Accoriding to Tshukudu, low GI bread can sometimes make you feel thirsty because it’s made with whole grains and fibre, which need more water for digestion – which creates thirst.When Should Your Biggest Meal Be?Portion sizes are important, she says, explaining that our metabolism slows down as the sun goes down.“You can get away with having a big lunch because chances are you’re active during the day. It’s also understandable that modern day working styles have us eating a sandwich for lunch, then we reserve the big meal for the evenings – but it should actually be the opposite,” says TshukuduShe adds that supper should be our smallest and lightest meal because come nighttime, our bodies’ main focus is not digestion but relaxation.How Late Should You Eat Before Bed?Allow one two to three hours between dinner time and bedtime for thorough digestion to take place and to avoid indigestion. “Because digestion is slower, the food stays longer in the stomach, says Tshukudu.“You have a food pipe and a wind pipe, therefore lying down soon after eating increases the risk of the food going in the wrong direction. The stomach environment is water and acid; digestion is taking place meaning there’s increased volume in there,” she says.Imagine a ballon filled with water lying sideways, the water is likely to push in an upward direction. This is the same with digestion.” Tshukudu warns that if a tiny particle of food goes into the wind pipe, it could cause Aspiration pneumonia.Knowledge boost: Aspiration pneumonia is a bacterial infection in your lungs that can happen when you inhale something other than air (like food, liquid, stomach acid, saliva or vomit) into your wind pipe/respiratory tract.4 Low GI Bread Benefits You Need To Know About1. It Gives You Sustained EnergyIf you’re someone living with lifestyle conditions or are closely watching your weight (or maybe someone close to you is), the lower GI breads are your best friend. That’s because they’re made out of whole grains and high fibre. Fibre is your gut’s best friend – memorise that! “Gut health is actually something that I focus on a lot for my clients because a healthy gut positively impacts every system in your body. Because whole grains are are high sources of B vitamins, magnesium and iron, they aid with bone health and sustained energy,” explains Tshukudu.READ MORE: 3 Delicious Matcha Recipes Loaded With Antioxidants2. You Can Have It Daily……Because it’s Low GI! Think of it as eating mabele, brown rice with lentils or samp and beans (otherwise known as umnqgusho) which are all low GI carbohydrates.“You can literally have the bread for breakfast, lunch and supper,” remarks Tshukudu. “This is the reality for most South Africans – we are a nation that eats a lot of bread. If local bread brands know that people are on average, eating bread more than any other starch, for convenience and cost – then I think it’s responsible that consumers be given healthy, better quality breads that boast variety,” says Tshukudu.4 Healthy Breads To Try

      SASKO’s Low Gi Cranberry Brown Bread is a hit with children, and can be paired with cheese or peanut butter.

      Woolworths has their Wholewheat Brown Bread. It’s packed with crushed wheat, linseeds, sunflower and sesame seeds – and it’s low in saturated fat.

      READ MORE: Experts Explain If You Should Actually Eat Carbs At Night3. It’s A Healthier Option For The GutLow GI bread is typically made from whole grains, which are rich sources of fibre. Fibre plays a key role in promoting healthy digestion, reducing the risk of constipation by regulating bowel movements and other gastrointestinal problems. “Fibre also feeds the good gut bacteria, which play an important role in digestion and overall health,” explains Tshukudu. 4. It’s Great For Weight ManagementOn a weight loss or maintenance journey? You tend to eat less with lower GI breads because fibre absorbs a lot of water and takes longer to process. This means you don’t get as hungry or as quickly as someone who, for instance, has just eaten white bread.“Low GI bread can help with weight management by slamming the brakes on cravings and cravings. For instance, someone who eats white bread would need around four slices of bread to feel satiated. But, on low GI bread, they would need two slices max.”Often when I tell my clients that they have to cut back on the number of slices when they switch over to low GI bread, they are quick to assume that they won’t cope,” shares Tshukudu. But because low GI makes you feel full in a way that white bread may not.Some Ideas To Pair With Your Low GI Bread“Always remember to pair your Low GI bread with healthy protein and fats such as peanut butter, hummus, eggs, chicken breast, fish and avocado among others to stay full for longer,” advises Tshukudu. More

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      in health and weelbeing

      Painful Periods? PCOS? Meet The Hormone-Balancing Supps

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      Jooce. Kiko. Zoie. Bluum. These are just some of the burgeoning supplement brands on the market, offered as a long-awaited answer to the problem of menstrual disorders and unmanageable menopause symptoms. But how do these hormone balancing supps work – and are they effective?Women’s Health Solutions Are IgnoredIn the healthcare industry, menstrual disorders and menopause are the last to be addressed. This translates into countless women struggling for years with painful periods and hormonal issues with little to no lasting solutions. Globally, statistics reflect that only 5% of global research and development was allocated to women’s health in 2020, with 4% of that going into cancer research, leaving just 1% for all other women-specific conditions. According to a report by the World Economic Forum and McKinsey Health Institute, while women do live longer than men, they also spend 25% more of their lives in debilitating health, a figure which represents around nine years.Overall, the solutions to conditions like endometriosis, PCOS and adverse menopause symptoms are invasive, expensive and largely out of touch with women’s needs. For example, the only way to diagnose endometriosis is through surgery. As a result, many women wait ten years for a diagnosis.  Enter: Hormone-Balancing SuppsUnwilling to wait for governments and healthcare companies to catch on, independent businesses are addressing women’s dire need for assistance in battling hormonal problems. And, if you’ve been around the wellness block, you’ll be surprised to see how familiar the ingredients are: magnesium citrate, zinc, vitamin E and B vitamins. Others, while more woo-woo, are still familiar: maca root and ashwagandha, typically used for energy boosting and reducing stress, respectively. Naturally, WH decided to try them out.Reviewed: Primeve Plus

      Primeve Plus

      “This supplement’s main ingredient is evening primrose oil; I’ve been using this for my fibrocystic breasts, but it’s also been incredible for PMS symptoms. What is great about this product is that it’s filled with many vitamins such as magnesium, which helps with sleep. I felt instant relief in my breasts; the hardness, tenderness, most painful to the touch had gone. They also went down a size!”

      – Pia, Creative Director

      Reviewed: Zoie Health Cycle Calm

      Zoie Health Cycle Calm

      “I’ve been using ‘Cycle Calm’ for a few months now, and I swear by it. I take it before and during my cycle, and it helps with mood swings and cramps (thank you, magnesium!). Also, it actually tastes good – big plus when you’re craving something sweet.”

      – Chamain, Digital Editor

      The Hormone-Balancing RevolutionA quick scroll through different brands’ websites shows waves of positive reviews, from improved skin and more regular periods to weight loss and minimal period pain. One woman wrote that after a year of no cycle, her periods returned. Dr Kalantsho Maoto, an endoscopic surgeon and fertility and endocrinology specialist, points out that the term “hormone balancing” is a misnomer. “They happen to have some effect on conditions that are hormone-mediated. But it doesn’t necessarily mean that they are hormone balancing in their own right,” he says. Instead, Dr Maoto says they’re something like “inflammatory mediators in hormone-mediated conditions – but that’s a mouthful”.Before, these ingredients’ efficacy was based on traditional practices or anecdotal evidence. Now, some science backs up their efficacy. Studies are now showing that adaptogens like ashwagandha are not only great for stress but also affect hormone health, improving menopause and menstruation symptoms. And its efficacy has permeated Dr Maoto’s practice, with women walking in and asking about it. However, what’s important to remember is that conditions like PCOS and endometriosis, which many women are taking hormone-balancing supps for, are “systemic diseases”, explains Dr Maoto. It’s not just that there is a hormonal component; there are multifactorial components, including inflammatory, there’s immunology.” And, supplements don’t only work on one body part, but multiple at the same time. For inositol, something common in PCOS supplements, it would help tackle inflammatory markers and insulin levels, which in turn, would create better blood sugar levels, which would alleviate PCOS symptoms, explains Dr Maoto. But from a scientific point of view, researchers may not be concerned with this, which might be why robust studies are thin on the ground. “The real question would be, so what if you’re trying to get someone to ovulate, to get them pregnant? Does it actually have an effect on their pregnancy rates? Because that’s the thing to measure,” explains Dr Maoto.The Key Ingredients For Better PeriodsEven so, companies are meeting the need for relief from painful cycle-related symptoms. “Our Zoie Health supplements are curated by a team of pharmacists, dieticians and gynaecologists,” says Naznin Bhom, pharmacist academic intern at Zoie Health, a tech company that offers telehealth services, supplements for women and a community for women to connect. “The team selected ingredients and dosages based on rigorous scientific research, safety profiles with a focus on addressing critical aspects of women’s health. We considered ingredients with strong evidence supporting their efficacy and synergistic effects to enhance overall wellness.” Ingredients used in the Zoie Health range include chaste tree berry, ashwagandha, African potato and green rooibos. “Many of these plants originated in Africa, known for its great diversity in herbal and African medicine,” explains Bhom. “Chaste tree berry is an ancient remedy used to ease menstrual discomfort, manage PMS and promote fertility. Our very own green rooibos, indigenous to South Africa, offers anti-inflammatory and anti-ageing benefits.”Bhom notes that these supplements work to help regulate hormones for a better cycle, but they also impact many other facets of women’s health. “Hormones are powerful signals; too much or too little of them causes a drastic change in women’s bodies,” she says. Take skincare: much acne and even hyperpigmentation can be linked to hormonal changes from excess oestrogen production or pregnancy. In many cases, rave reviews from these hormone-balancing supps start with the glowing changes in skin and fewer period pains.The Hero IngredientsHere, the popular ingredients filling up hormone-balancing supps bottles: Ashwagandha

      The adaptogenic herb helps with balancing hormones. In studies of perimenopausal women, supplementing with the herb for eight weeks improved menopausal symptoms. Overall, more studies are needed to understand its role, but anecdotal evidence from women is promising.

      B vitamins

      Vitamin B1 has been shown to help ease painful periods and reduce PMS symptoms; B6 does the same, but is best used in conjunction with other B vitamins.

      Chasteberry

      Chasteberry helps normalise the menstrual cycle by increasing progesterone production and reducing prolactin, which is linked to menstrual disorders. It’s been used to help with PMS, irregular periods and more.Zinc

      Not just a hero for combating a cold, zinc is a PCOS fighter, helping to decrease insulin resistance and reducing excess hair growth. In one study, women took 50mg a day to combat excessive hair growth associated with PCOS.

      Probiotics

      Good gut health not only helps keep your bowels regular but also flushes out excess hormones, which in turn regulates your cycle. Also, a healthy gut biome helps the body absorb nutrients, creating proper conditions for the creation of hormones.

      Are Hormone-Balancing Supplements Safe?The golden rule is to always check with your doctor before taking any supplement. That said, many are not necessarily dangerous. “Most supplements don’t actually do any harm,” says Dr Maoto. “When it comes to their safety profile, most of them are fine. Most of these supplements, our bodies actually have. We’re not putting into our body something that the body doesn’t actually know.”“These supplements offer a non-invasive, natural alternative or complement to conventional treatments like hormone therapy,” says Bhom. “The implications are promising, as more women seek out personalised, accessible ways to manage hormonal disorders without relying solely on pharmaceuticals,” says Bhom.Dr Maoto adds a very important asterisk: with a good diet, you may not need supplements at all. “If you’re eating well enough, it means you have enough vitamin D, you have enough iron, you have enough inositol, you have enough coenzymes,” he says. To that end, incorporate more foods with the key vitamins and minerals you need.The Goods  A few hormone-balancing supps for period pain, overall regulation and menopause support.Bluum Menopause Support

      Bluum Menopause Support

      This natural supplement is made to support the transition from perimenopause to menopause. It helps to alleviate hot flashes, night sweats, mood swings and more.

      Vitamin Me PMS Support + Hormone Balance

      Vitamin Me PMS Support + Hormone Balance

      Containing essential vitamins and minerals known to target PMS and hormonal challenges, this PMS Support + Hormone Balance helps to alleviate PMS symptoms and hormone imbalances.

      Solal Hormone Balance Natural HRT

      Solal Hormone Balance Natural HRT

      From relieving period pain to preventing osteoporosis in menopause, this supplement, with chasteberry, black cohosh and vitamin D, is a natural version of HRT.

      Kiko Vitals Hormone Balance

      Kiko Vitals Hormone Balance

      A mix of plant sources like Dong Quai, maca and ashwagandha, this supplement aims to combat an out-of-sync cycle and promote regular periods and clear skin.

      Jooce Hormone Balance Powder

      Jooce Hormone Balance Powder

      According to Jooce, this blend of myo-inositol, magnesium, folic acid and more works to support ovarian function, prevent hormonal acne and unwanted hair growth.

      Zoie Health PCOS Pro

      Zoie Health PCOS Pro

      Made for support, this blend helps with improving metabolic health and hormonal balance. Plus, you can buy a three or six-month bundle or subscribe for a monthly supply. Lush.

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

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      3 Delicious Matcha Recipes Loaded With Antioxidants

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      Ready to take your nutrition to the next level? This antioxidant-packed powder can be used in all kinds of ways, so get ready to power up.What Is Matcha?Used in traditional tea ceremonies, matcha is a finely ground, hand-picked green tea grown in the shade. While the popularity of powdered tea died out long ago (only the Zen Buddhists have been using it), the green stuff has regained its popularity – and not just in the East. Why? It’s rich in amino acids that neutralise caffeine’s jittery side effects while preserving its energising and fat-burning benefits. Super-alert AND calm all the time! Where do we sign up?OK, so now you know what it is, but how do you exactly use it? Here are three of our favourite ways to go green.Matcha It Up Latte

      One of Gwyneth Paltrow’s faves: mix one teaspoon matcha with one cup heated almond milk and stir in one teaspoon honey, to taste. Pow(d)er Balls

      Combine Medjool dates, almonds, raw cacao and matcha powder, adding a little almond milk at a time for consistency until you can form power balls.READ MORE: Make Your Own Age-Defying Breakfast BarsMeet Your Green Smoothie

      Blend together one teaspoon matcha, one handful spinach, half an avocado, one pear, a quarter cucumber and two cups coconut water. Hangover slayer!READ MORE: This Chamomile Smoothie Will Make Falling Asleep Easier Than EverShop Matcha ProductsFrom an authentic matcha kit to instant mixes for busy bees, we’ve rounded up the best matcha-infused products. Bonus: one even gives your collagen a natural boost.Khoisan Organic Green Matcha

      Organic Matcha Powder

      The Harvest Table Collagen Matcha Latte

      Instant Vanilla Matcha Latte

      Sana Ceremonial Matcha Tea Set

      Health Connection Matcha Superfood

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

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      8 Healthiest Cheeses To Add To Your Diet, According To A Nutritionist

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      If there’s one group of products the nutrition world has opinions on, it’s dairy. Whether it’s what type of yoghurt is healthiest or if dairy or plant-based milk is the best option for your post-workout shake, it’s safe to say dairy is a foodstuff of contention.This time, we’re tackling cheese: can cheese ever really be part of a healthy diet? Are there cheeses that might not set off lactose intolerance symptoms? And, crucially, can we eat cheese every day and still reach our fitness goals? Which are the healthiest cheeses?We’ve scoured the latest scientific research and consulted top nutritionist and author of The Unprocessed Plate (out June 2025), Rhiannon Lambert, to bring you the latest and greatest health advice concerning cheese.What Are The Benefits Of Eating Cheese?Despite what social media trend-fuelled diet culture might say, eating cheese can have plenty of benefits as part of a well-rounded diet. In fact, recent studies have shown that the fermentation process used to make dairy products, including cheese, may help moderate the impact of their saturated fat content on the body.Rich In CalciumCheese is also a great source of essential vitamins and minerals, including calcium. “Cheese is an excellent source of calcium, which is crucial for bone health, especially in growing children, older adults and during the perimenopause,” says Lambert.High In Protein“Many cheeses also provide protein, which is essential for building and repairing tissues, as well as vitamin B12, which supports energy production and proper functioning of the nervous system,” she continues.Contains Gut-friendly ProbioticsSome aged cheeses might even help improve your gut health, she says. “Some of these cheeses contain probiotics, which are beneficial bacteria that help support gut health. A healthy gut microbiome is linked to a range of health benefits, including improved digestion and stronger immunity,” says Lambert.8 Healthiest Cheeses For A Nutritious DietLooking for the healthiest cheeses to enjoy? Keep reading to find out which ones have the most value on your plate. Here are the top picks:Cottage Cheese“The ‘healthiest’ cheeses tend to be those lower in saturated fat and salt. For example, cottage cheese is a really great option, containing just 3g of saturated fat per 100g,” says Lambert. “It’s high in protein and relatively low in calories, and is incredibly versatile meaning you can put it in practically anything to significantly increase the protein content of the food!”Low in saturated fat (3g per 100g)

      High in protein – great for muscle repair

      Versatile – can be added to salads, smoothies, pancakes or eaten plainRELATED: This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret IngredientFetaFeta is traditionally made with sheep’s milk, making it a great option for those with lactose intolerance. Although it’s typically baked in brine and can be high in salt, it contains fewer calories than many other cheeses.Lower in calories than many cheeses

      Easier to digest for those with lactose intolerance (made from sheep’s milk)

      Pairs well with Mediterranean dishes and saladsMozzarella“Mozzarella is another cheese that is relatively low in saturated fat compared to others, with around 11g of saturated fat per 100g, and it often contains less salt compared to other cheeses, making it a potentially better choice for those watching their salt or saturated fat intake,” says Lambert.Lower in saturated fat (11g per 100g) compared to cheddar

      Lower in sodium than many cheeses

      Contains probiotics that may aid gut healthPaneerPaneer is typically made using whole cow’s milk and lemon juice instead of animal rennet, so paneer is a great cheese option for vegetarians. It’s high in vitamins A and D (great news for your skin and immune system) and much lower in salt than many other types of cheeses.High in vitamins A & D – good for skin and immunity

      Much lower in salt than many other cheeses

      Vegetarian-friendly – made without animal rennetRicotta“Ricotta is a lower-fat option, containing 8g of saturated fat per 100g, and is notably high in calcium, which is critical for supporting our bone health,” says Lambert. “Vitamin A can also be found in cheeses like ricotta and goats cheese, which helps to maintain healthy skin, vision and immune function.”Lower-fat option (8g of saturated fat per 100g)

      Rich in calcium for bone health

      Contains Vitamin A for skin and vision supportParmesanParmesan is a super versatile aged hard cheese that’s rich in calcium and phosphorus, which a 2014 study found was associated with better bone mass. It is also low in lactose. This makes it a good choice (in moderation) for people with lactose intolerance.Packed with calcium & phosphorus – good for bone strength

      Naturally low in lactose – suitable for some lactose-intolerant individuals

      Flavourful in small amounts – a little goes a long wayEdamEdam has a lower salt and fat content than many other cheeses, as well as an impressive calcium contribution. A 2023 study found that edam also contains blood pressure-lowering compounds.Lower in salt and fat than many other cheeses

      Rich in calcium

      Contains blood pressure-lowering compoundsREAD MORE: 8 Easy Pizza Toppings That Are Delicious AND HealthyGoudaThis semi-hard cheese is a good source of calcium and vitamin K2, which is important for healthy bones and teeth. Like edam, in the same 2023 study, gouda was found to have compounds that lower blood pressure.“It is also important to note that the average portion of cheese is around 30g, which is important to note when the amount of saturated fat and salt are often listed as per 100g,” says Lambert.Good source of Vitamin K2 – supports bone and dental health

      May help lower blood pressure

      Semi-hard texture makes it versatileAre Any Cheeses Actually Unhealthy?It can be unhelpful to label any food type as “unhealthy”, but there are some cheeses higher in saturated fat that may be better to consume in moderation to protect your cholesterol levels. “High intake of saturated fat has been linked to increased cholesterol levels, which can raise the risk of cardiovascular disease,” says Lambert.Cheeses higher in saturated fat include: gorgonzola, goat’s cheese, stilton, cream cheese and cheddar, all containing around 20g of saturated fat per 100g. “In particular, for individuals with a history of heart disease or those watching their cholesterol levels, it’s important to be mindful of portion sizes and opt for lower-fat varieties when possible,” advises Lambert.Surprisingly, some cheeses may also fall under the category of ultra-processed foods (UPFs). “While cheese is generally considered a whole food, many of the processed cheese products available in supermarkets, particularly those marketed to children, often contain added preservatives, flavourings, and artificial colours,” says Lambert.Some examples to watch out for are flavoured cheeses like soft cheese with garlic and herbs, pre-grated cheeses and cheeses with artificial colouring like Gloucester cheese. “These products can also be higher in sodium, preservatives, and additives that don’t provide the same nutritional benefits as more traditional, minimally processed cheeses,” explains Lambert.Studies have linked UPFs to a variety of chronic conditions, including increased risk of obesity, diabetes and even some types of cancer. More recent research has suggested that a diet high in UPFs is also linked to increased risk of depression, anxiety and cognitive decline. Lambert’s advice? Always check the label for preservatives, additives and flavourings.Is There Anyone Who Should Avoid Eating Cheese?While most people can experience plenty of benefits from including cheese in their diets, others may want to proceed with caution.Those With A Lactose-Intolerance“Lactose-intolerant individuals may struggle to digest cheese, particularly soft cheeses, as they contain varying levels of lactose, which can cause digestive discomfort,” says Lambert. Instead, they might want to try options with lower levels of lactose. This doesn’t just have to mean opting for specialist lactose-free cheeses. “Some aged cheeses like parmesan and cheddar contain lower levels of lactose and may be tolerated better by those with lactose intolerance,” she adds. The same goes for sheep’s and goat’s milk cheeses.People With Dairy AllergiesHowever, people with dairy allergies should steer clear of cheese altogether, Lambert advises. “People with dairy allergies however should avoid all cheeses made from cow’s milk, as they contain casein, a protein that can trigger allergic reactions,” she continues. If you’ve got an allergy to dairy, choosing dairy-free alternatives like cheese made from soy, nuts or coconut is a safe option.Pregnant WomenThere are also other groups who should be careful about cheese intake. “When it comes to cheese and women’s health, there are a few key considerations, particularly during pregnancy,” says Lambert. “Certain cheeses should be avoided or eaten with caution during pregnancy due to the risk of listeria infection, a type of bacteria that can be harmful to both mother and baby,” she advises.This list includes soft, mould-ripened cheeses such as brie, camembert, and some types of goat’s cheese, as well as blue-veined cheeses like stilton, gorgonzola and Roquefort. The moisture content of these cheeses creates a happy environment for the listeria to grow, making the risk of infection higher.“Pregnant women should also be mindful of cheeses that have been sitting at room temperature for long periods, such as on cheeseboards, as this increases the risk of bacterial growth,” says Lambert. “If in doubt, it’s always best to check labels and opt for pasteurised varieties to ensure safety.”The Bottom LineCheese can absolutely be part of a healthy diet – it’s all about choosing the right types and watching portion sizes. The healthiest cheeses tend to be those lower in saturated fat and sodium while still providing essential nutrients like calcium, protein and probiotics.This article by Louella Berryman was originally published on Women’s Health UK. More