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    These Unusual PMS Symptom Treatments Actually Work – Minus Painkillers

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    If you’re like most people with ovaries on earth, you have a hate-hate relationship with PMS. Seriously, what’s to like about premenstrual syndrome, with its ugly calling cards: mood swings, bloating, uncontrollable food cravings and irrational crying fits? The worst part? We’ve mostly been taught that PMS symptom treatments start with hot water bottles and chocolate and end with a heavy dose of painkillers. No longer! We’ve scoured the science, and as it turns out, we can do so many things to make those PMS symptoms so much less painful. What are PMS symptoms? All told, the condition describes a collection of more than 150 symptoms that can strike the week before your period due to an imbalance of oestrogen and progesterone levels. Factors such as stress, insufficient sleep and unhealthy eating compound the hormonal plunge, says hormone researcher Lorraine Pintus, author of Jump Off The Hormone Swing. The most common PMS symptoms include:Mood swings

    Feelings of depression or irritation and anxiety

    Tiredness or trouble sleeping or feeling extra fatigued

    Bloating or cramping – or both

    Tender breasts

    Headaches or migraines

    Acne

    Changes in appetiteThe good news? PMS symptom treatments exist that don’t involve a raid of the medicine cabinet. No matter your symptoms, you may be able to find a fix with these alternative therapies.READ MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To ExpertsPMS symptom treatmentsThe right vitamins BEST FOR: mood swings, sore breasts, cramps, headaches, acneIntroducing the new premenstrual superstars: vitamin E and essential fatty acids, according to a study in Reproductive Health. Women who swallowed the two every day for six months saw major PMS improvements, possibly because both nutrients interact with prostaglandin receptors (prostaglandins are the hormones believed to cause fierce cramps). What to look for: A daily multivitamin should supply you with the 15mg of vitamin E you need and you can pop a daily fish oil capsule to get your fatty acids. Vitamin B6, magnesium and calcium – the mineral you get from a diet full of leafy greens, almonds and yoghurt – may help prevent several PMS symptoms, according to Dr Erika Coertzen, a Limpopo-based integrative medical doctor and homoeopath. Aim for about 1 300mg of calcium a day.READ MORE: Your Most Urgent ‘Down There’ Questions Answered By ExpertsAcupunctureBEST FOR: cramps, anxiety, insomnia, headaches, nauseaFinally, a prick you can love. Research shows acupuncture is a brilliant PMS symptom treatment. One study found that acupuncture quelled symptoms in 78 percent of women.Though Western doctors still don’t quite understand how it works, they believe acupuncture may increase circulation and elevate endorphins, which enhance mood and alleviate pain. A 2018 study remarks that it works on a variety of inflammatory markers, which may ease pain. Most women experience PMS relief within 24 hours after a session, so depending on your reaction, you could get treated once a month in the week before your period.Progesterone CreamBEST FOR: mood swings, cramps, anxiety, insomniaBecause researchers believe most premenstrual troubles stem from out-of-balance oestrogen and progesterone levels, many treatments aim to restore that equilibrium (one reason birth control pills are often prescribed for PMS).Using a natural progesterone cream – applied daily to your inner thighs or lower abdomen before your period – can have a similar effect, says integrative and functional medical practitioner Dr Frank Lipman. Although a few forms – such as Solal – are available OTC at pharmacies, you should consult your doctor before using them. WH advisor Dr Tamlyn McKeag recommends a combination of evening primrose oil, vitamins and minerals, or the herbal pill Agnucaston instead.HerbsBEST FOR: mood swings, sore breasts, cramps, bloatingScience suggests the leafy stuff might lighten your PMS load. The chaste tree berry has been the go-to plant for easing women’s gynaecological complaints for more than 2000 years. It may help stimulate and regulate different hormones. Added to that, it can increase natural progesterone in the second half of your cycle, says Coertzen. This may seriously improve your bloating, irritability and achy-boob symptoms. Evening primrose oil, high in the essential fatty acid GLA, is also often used to soothe breast tenderness.Dong quai, liquorice and wild yam may help alleviate migraines, cramps and bloating. And, valerian root and St John’s wort may calm your moods. (Be sure to check with your GP before beginning any regimen.) These hormone-balancing supps, when taken regularly, could work to ease your PMS symptoms, since they contain these herbs:KIKO Vitals Hormone Balance

    This supp, with chaste berry, magnesium and ashwagandha, is used for irregular periods, PMS and even PCOS.

    Zoie Health Cycle Calm

    Carefully constructed by experts, this supplement eases your flow with chase berry, L-Theanine and artemisia herb to regulate periods.

    Vitamin Me PMS Support

    Formulated specifically for PMS, this blend, with St John’s Wort and other herbal extracts, works to alleviate PMS and regulate hormonal function.

    Sweating and stretchingBEST FOR: mood swings, cramps, anxiety, headaches, back painDon’t snigger. Mild forms of exercise can be a potent PMS symptom treatment, says Tegan Burger, owner of Joburg-based Ubuntu Yoga. Working out releases painkilling endorphins and triggers dopamine (the pleasure hormone) and serotonin (a depression and anxiety fighter).Yoga’s breathing exercises also help eliminate moodiness, says Burger, who recommends regular practice (starting twice a week) for long-term benefits. When PMS strikes, try poses like triangle and reclining goddess to open the hips. Do twisting postures like half spinal twist to ease lower back pain. Gland-stimulating poses such as cobra, bow, boat and bridge will also help. Avoid inversions during the heaviest part of your period.READ MORE: Soothe Your PMS Symptoms With This 15-Minute Yoga WorkoutNatural diureticsBEST FOR: bloatingFluid retention, a particularly unsightly PMS signature symptom (“Um, these pants fitted last week!”), builds up as a result of fluctuating hormones. It can make you feel like overstuffed wors. Eastern doctors have believed for centuries that nutrients such as potassium, calcium, magnesium and vitamins B and C act as natural diuretics, relieving big-time bloat.Western docs have recently caught on, advising patients to snack on bananas, fennel, tomatoes, celery, watercress and citrus fruits pre-period. And think twice before you reach for your morning latte or a diet cool drink to get things, um, moving. Research shows that while caffeine might be able to slash fluid retention to potentially bring down bloating, it can also heighten anxiety.DIY massageBEST FOR: cramps, headaches, bloatingSelf-massage can lessen your pre-period woes, as any kind of rubdown increases blood flow and eases muscle and mental tension. Some of the essential oils used in massage also make a difference, including lavender (a muscle relaxer) and geranium (an oestrogen balancer) but it’s important to dilute them before applying to your skin.Use several drops of one type of oil in a handful of massage lotion and start on your right side above your groin, massaging up to your waist in a clockwise motion. “Always massage in a clockwise direction around the abdominal area as digestion takes place from left to right,” says Cape Town massage therapist Lisa Roese, who also recommends massaging your lower back. Do it for five minutes twice a day during peak PMS time.Magnetic therapyBEST FOR: sore breasts, cramps, bloating, acneDoctors have used pulsed electromagnetic field therapy (PEMF) to relieve depression and chronic pain, and now it seems magnets can also do wonders as a PMS symptom treatment. In a study, women who wore magnetic devices attached to the sides of their underwear two days before and during their periods saw their symptoms improve significantly. In fact, a subsequent survey found that when some women used the magnets for a year or more, they continued to experience pain relief.This story first appeared in WomensHealthmag.com and was written by Stacey Baker. Additional reporting and product recommendations by the Women’s Health SA team. More

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      12 Foods That Will Make Your Period Cramps So Much More Bearable, According To RDs

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      You usually have a general idea of when your period is coming. You may have been tracking it with an app to get to know your monthly cycle better and you know what to expect: bloating, cravings, and menstrual cramps. The pain can range from being mildly uncomfortable to downright debilitating. One way to soothe the ache: foods that help with period cramps.

      Why do some women get period cramps while others don’t? It all comes down to a type of chemical in your body called prostaglandins. This hormone-like substance can trigger the uterine muscles to contract during your period, according to the Mayo Clinic. Higher levels of prostaglandins are associated with more severe cramps.

      That said, multiple factors can affect how much pain your period causes, “including how heavily a woman bleeds, how tight her cervix is, how inflamed her system is, and her perception of pain,” says Wendie Trubow, MD, an ob-gyn.

      The good news is that certain foods can help ease cramps. Okay, they won’t make the discomfort go away directly, but they may have an impact on the body processes and hormones that lead to period cramps.

      Some pro tips on a relatively pain-free period: Avoid processed foods, get enough sleep, manage stress, and take supplements such as methylated B vitamins, which support hormonal balance, says Dr Trubow. To get the most out of these practices, do them over the entire course of the month, not just during your period.

      If you get really bad cramps, you may want to put down that bag of chips or pint of ice cream even when the cravings hit. Here are 12 foods that’ll help you feel better throughout your cycle.

      1) Avocados

      Avocados contain omega-3 fatty acids and magnesium, both of which may help reduce period cramps, says Alli Magier, the founder of Well by Alli. “Omega-3 fatty acids lower inflammation and help prevent excess prostaglandin production,” she explains. Magnesium, known as “nature’s relaxant,” can also help ease smooth muscle and lower the production of prostaglandins.

      2) Chamomile Tea

      Chamomile tea contains anti-inflammatory compounds and can help reduce pain by inhibiting certain enzymes known to cause pain, says Magier.

      Note that chamomile tea works best when you have it before the pain starts (so a few days before your period), according to a 2019 article published in the Journal of Pharmacopuncture.

      3) Cruciferous Vegetables

      Estrogen dominance and poor estrogen detoxification can contribute to endometriosis and dysmenorrhea (a.k.a. painful period cramps), says Morgan Goodstadt, the founder of Good Nutrition. “Broccoli and Brussels sprouts contain antioxidants and nutrients that help the liver detoxify excess estrogen. They are also high-fibre foods, which support estrogen clearance and elimination through the bowels,” she adds.

      Staying regular, which these veggies could help with, is super important for moving excess estrogen out of the body and supporting your gut too.

      4) Fermented Foods

      Fermented foods such as kefir, kimchi, kombucha, pickled vegetables, sauerkraut, and yoghurt contain probiotics that help keep your gut healthy, says Magier, which is important for estrogen balance and period pain. The good bacteria from fermented foods can balance your gut microbiome and regulate estrogen metabolism and elimination.

      In addition, low calcium intake can increase muscle contractions and cramping, so add fermented dairy to your diet for max relief.

      5) Salmon

      Prostaglandins are primarily made from omega-6 fatty acids, which are naturally inflammatory, says Goodstadt. “For optimal health, we want to consume a good ratio of omega-3 to omega-6 fatty acids,” she says. One way to do that? Consuming lots of omega-3-rich foods like salmon and sardines. (Yum!)

      6) Flaxseeds

      Flaxseeds are one of Goodstadt’s all-time favourite foods for hormone health in general. “Not only are they a great source of fibre and healthy omega-3 fats, but they also contain compounds called lignans, which can bind to and detoxify excess estrogen,” she says.

      7) Ginger

      Ginger can lower the intensity of period cramps and pain, a 2019 study published in the Journal of Obstetrics & Gynecology Science found. It has potent anti-inflammatory properties. It also helps soothe the stomach and reduce nausea, another common PMS symptom. Enjoy it as a spice in a dish or add slices to a steaming mug of tea!

      8) Leafy Green Vegetables

      Spinach and Swiss chard are full of anti-inflammatory compounds, fibre, manganese, and vitamin E, per Magier. “Adequate fibre intake is important for reducing PMS symptoms because it helps keep the gut microbiome healthy and supports normal estrogen metabolism,” she says. Vitamin E can tone down prostaglandin production, and low manganese levels are associated with more severe pain during menstruation.

      9) Almonds, Cashews, And Walnuts

      Nuts are a healthy source of minerals and unsaturated fats, explains Magier. In particular, walnuts are great sources of anti-inflammatory omega-3 fatty acids, which can help lower prostaglandin production and combat period cramps. Almonds and cashews pack a ton of magnesium, which is associated with less period pain.

      10) Peppermint Tea

      Peppermint contains the active ingredient menthol, which has been shown to relieve pain. It can reduce the duration and severity of pain associated with periods, a 2016 study published in the Iranian Journal of Nursing and Midwifery Research showed.

      11) Pumpkin Seeds

      “Pumpkin seeds are one of my favourite high-magnesium foods, making them excellent for reducing period cramps,” says Goodstadt.

      12) Turmeric

      Turmeric contains a compound called curcumin, which has powerful anti-inflammatory properties and is also a hormone modulator and pain reliever. It has been found to address some of the root causes of period pain, including estrogen dominance and endometriosis, per a 2020 study published in the International Journal of Molecular Medicine. More

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      The Weird Way Your Menstrual Cycle Affects Your Guy’s Hormones

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      We all know how that moodiness around our periods can drive our partners just a bit insane. But your menstrual cycle actually has a biological effect on your partner, too. Yup, per a study, your cycle could boost his testosterone levels. Ah, hormones…

      The study

      Animal studies found that olfactory cues of ovulation (when a biological female releases an egg, awaiting fertilisation by sperm) affected male testosterone levels. Studies conducted by researchers from Florida State University found that the same thing happens to male humans.

      In the studies, women wore t-shirts during different phases of their menstrual cycles. The men in the studies smelled one of the t-shirts worn by a female or unworn t-shirts. Saliva samples were collected before and after smelling the t-shirts s and measured for testosterone levels.

      Men who smelled the t-shirts of ovulating women had higher levels of testosterone than men who smelled a t-shirt worn when the women were not ovulating or a control t-shirt. The scent of t-shirts worn when the women were ovulating was rated as the most pleasing. These olfactory findings brighten the signal that when you’re ovulating, it’s prime time for fun in the sheets.

      But the needle can swing both ways. In another study, researchers measured levels of hormones in heterosexual partners throughout the woman’s menstrual cycle. What they found was surprising: during ovulation, when levels of estradiol are elevated, both partners felt more negatively toward each other than at other times of the cycle. Clearly, your menstrual cycle plays a bigger part in the relationship than you’d think.

      To move closer together, try talking about your feelings to clear the air and make way for a deeper connection and yes, more sex.

      When his testosterone starts to wane…

      With age, men’s testosterone levels do naturally start to decrease. Instead of shoving your nightie under his nose once a month, you could also steer him in the direction of these healthy foods, proven to up his levels: eggs, peanuts, yoghurt, oysters, garlic, oats, avocado, salmon (or other oily fish), fresh fruit and veg, pine nuts, brown rice and liver.

      Add some spice with a sex toy

      We-Vibe Unite Couples Vibrator

      Get that extra deep clitoral stimulation during sex with this remote-controlled toy that you can both enjoy. More

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      7 Reasons Your Period Might Be Late — Other Than Pregnancy

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      On the one hand, you have to deal with cramps, bloating and mood swings. On the other, yay, you’re not pregnant! Suddenly missing your period when babies aren’t on the agenda can be a real freak-out moment, but there are a few other factors that may be to blame. Here, gynae Alyssa Dweck, co-author of V is for Vagina, offers potential reasons you have a late period that have nothing to do with a bouncing bundle of joy.
      Major Weight Loss Or Excessive Exercise
      “This is a reason I see not that infrequently in my office,” says Dweck. “If your BMI rapidly dips below 18 or 19, you may start to miss periods.” This isn’t strictly based on BMI, though. Serious conditions like anorexia and bulimia can cause a missed cycle, but so can training for a marathon or some other major event that requires you to exercise more than usual. “Nature has a way of protecting you from getting pregnant if your body is under such extreme stress. Your body prevents ovulation so you don’t have a lot of oestrogen, don’t build a big uterine lining, and then don’t get a period,” says Dweck.
      READ MORE: “I Swapped My Regular Skincare Routine For A More Natural One — And The Results Were Surprising”
      Stress
      A big scary event in your life can cause hypothalamic amenorrhea. “This particular area of the brain, the hypothalamus, is where a lot of the hormones for your cycle are regulated,” says Dweck. “The hypothalamus is very affected by stress.” So if you’re dealing with a big move, death in the family, huge breakup, or any other life event that’s shaking you up, it could be the cause of your late period or missed period.
      READ MORE: Are you experiencing a ‘friendship recession?’
      A Thyroid Irregularity
      The thyroid gland, located in your neck, regulates your metabolism. It also interacts with many other systems in your body to keep things running smoothly. “If you’re dealing with any type of thyroid imbalance, whether it’s hypo- or hyperthyroidism, that can have implications for your period,” says Dweck. If you notice other symptoms of a thyroid disorder, check in with your doctor for an official diagnosis.
      READ MORE: How To Tell The Difference Between Period Blood And Spotting
      Polycystic Ovary Symptom
      PCOS is a hormone imbalance that comes down to a lack of ovulation, so you have altered levels of oestrogen, progesterone, and testosterone. “We’re seeing a lot more of this, although there are varying degrees. It can cause you to completely miss your period or just not menstruate regularly,” says Dweck. Other PCOS symptoms include hair growth in places like the face and chest, difficulty losing weight, and potential fertility issues. Your doctor can help you come up with a treatment plan to manage the condition.
      READ MORE: Exactly How To Train Like Kim Engelbrecht
      Chronic Diseases Like Coeliac
      “I know coeliac disease is on everyone’s mind right now,” says Dweck, referring to the disease that’s characterised by gluten intolerance. “Any chronic disease that’s left untreated or undiagnosed is a stressor to your general system and can result in missed periods.”
      READ MORE: Vaginal Infections 101 — What You Need To Know About That Itch
      Your Birth Control
      A missed period or late period can actually be a harmless byproduct of the measures you take to avoid pregnancy. “Some low-dose pills will cause a lack of menses that isn’t dangerous and is many times a welcome side effect,” says Dweck. The same goes for methods like hormonal IUDs, implants, or shots. It can also take some time for your period to come back if you’ve stopped birth control, but it will usually resume without issue in a few months.
      READ MORE: “I Tried Masturbating To Cure My Hangover — This Is What Happened”
      Premature Menopause
      When women under 40 have hormones misfiring in a significant way, they can go through premature menopause, also known as premature ovarian failure. Along with a missed period, signs of it include hot flashes, night sweats and vaginal dryness. “This isn’t very common, so you shouldn’t immediately worry about it,” says Dweck. If your gyno rules out the many other potential causes and thinks this may be the culprit, she’ll clue you in. More

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      Here’s EXACTLY How To Skip Your Period Every Month

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      By Laura Stampler
      It’s all about which type of birth control you choose. 
      Have you ever wished you could just skip your period? Whether you get cramps, mood swings, migraines, or just have a beach vacation on the horizon, there are many reasons why you might want to delay—if not completely eradicate—your monthly menstruation. So… why don’t you?
      “You absolutely don’t have to get a period every month,” says Dr Taraneh Shirazian, a gynae NYU Langone. “And if you’re on medication, it’s completely safe.” In fact, researchers from the University of Oregon found that 17 per cent of 1,324 surveyed women on hormonal contraceptives including the patch, pill, and vaginal ring use them to alter their bleeding patterns.
      READ MORE: 12 Contraceptives You Should Think Of Trying – Other Than The Pill
      And considering that the period you get when you’re on hormonal birth control is actually fake anyway—that’s right, Shirazian notes your so-called menstruation during your placebo week on the pill is “all manufactured,” meaning it’s facilitated by the hormones in the pills (not by ovulation)—you can actually feel free to skip it every month by changing how you take your birth control.
      Here’s how to skip your period using:
      Monthly Hormonal Birth Control Pills
      Oral contraceptive pills (OCP) typically come in four-week packs, meaning the first three weeks contain hormones and the last week is usually placebo (or sugar) pills. The body withdrawals from the hormones during that placebo week, and thus, you bleed. But if you want to skip your period, all you have to do is skip over that final row of sugar pills and go right into your next pack. But taking your OCP continuously isn’t always foolproof. “Some women will have spotting and others could notice other symptoms,” like breast tenderness, Shirazian says, depending on how sensitive a woman is to her birth control. Still, other women will feel absolutely no side effects—other than the missing period, that is.
      READ MORE: 7 Ways To Meditate For Anxiety Relief That Are *Actually* Easy To Do
      Although Shirazian says that many insurance companies will cover continuous and cyclic OCPs, it’s worth letting your doctor know that you are planning to take your birth control this way so that the prescription is written correctly—you’ll need more packs than normal in a year.
      Extended Cycle Contraceptives
      If switching to a new pack of pills every three weeks seems like too much, you can also talk to your doctor about switching to extended cycle contraceptives. Pills like Seasonale or Seasonique come in 90-day packs, and although they don’t completely get rid of your period, they do reduce your menstruation to four times a year. Lybrel is an extended cycle pill that gets rid of your period completely—although the FDA warns that women may experience unplanned breakthrough bleeding.
      The IUD
      If you want your flow to fade into a distant memory, consider a hormonal IUD like Mirena. Women with this type of IUD might get a lighter period or “may not bleed at all for five years, if you’re very lucky,” Shirazian says. That’s because the progesterone secreted by the IUD thins the lining of the uterine wall, making it shed significantly less than it would otherwise.
      READ MORE: Cycle Syncing Sex: 28 Days Of The Best Sex Of Your Life
      The Ring Or Patch
      Skipping your period on these methods of birth control is similar to the monthly pill. After three weeks of wearing the patch or the ring, you just need to swap it out for a new one instead of foregoing it for a week. Like with the pill, you might have some breakthrough bleeding, but it all just depends on your body. Just make sure you mention your plan to your doctor, so you have a new ring or patch ready to go.
      This article was originally featured on www.womenshealthmag.com More

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      Finally, Contraception Delivery Services Are In South Africa

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      We’ve come a long way. COVID – thankfully – forced pharmacies and businesses to jack up their service and offer delivery of much-needed medication. A relief, since most of us are so busy we can barely make time for the grocery store, let alone stand in a queue for what feels like a year. And then there’s all the questions that come with picking up a simple prescription.
      Now, contraception delivery services are in full swing and there are a few options to choose from. Medical aids can even cover the cost of the medication, and delivery is discreet and in some cases, comes with a few goodies. Here, the cool-as-hell services we’ve come across in sunny South Africa.

      Contro
      Compatible with medical aid (or without) choose a subscription and every month, you’ll get your contraception delivered. Contro also offers treatment for erectile dysfunction, hair loss, STIs, thrush and UTIs.
      How it works
      First, sign up and fill in a health questionnaire, get a digital doctor’s consultation, then get free delivery. Contraception offered is over 30 kinds of the contraceptive pill.
      How much?
      Pay R150 per month with medical aid, or between R240-R400 per month without. Check them out here.
      READ MORE: This Explains The Reason Why You Feel Like You Can’t Pee After Sex

      MyContraceptive by Zoie Health
      Zoie Health is an all-inclusive digital healthcare app, with virtual doctor’s consultations for everything from endometriosis to lactation consults to psychologist sessions. Their contraception delivery service, MyContraceptive, offers monthly delivery for your chosen contraceptive.
      How it works
      Book a consultation from the app (or website) with a medical professional, who’ll help pick the right contraception for you. Then it’ll be delivered monthly – with a few other goodies. You’ll also get access to the Zoie Health online community of women and healthcare professionals who swap tips around birth control, periods and everything in between. MyContraceptive offers the contraceptive pill, The Patch, The Ring and emergency contraception.
      How much?
      Pick from a consultation only (from R250 or medical aids may cover), consultation and delivery (from R150) and delivery only (from R150). Find out more here.
      READ MORE: Struggling To Sleep During Your Period? This Might Be Why

      Pill Squad
      Simply get your existing prescription delivered to your door.
      How it works
      Send them your existing contraception prescription – emergency contraception not serviced, complete the payment (if medical aid covers, then you’ll need to submit those details) and await your delivery!
      How much?
      If you’re on medical aid, this service will be paid for. Otherwise, you’ll have a copayment or can pay using cash or card. Find out more here.
      READ MORE: Getting A Mammogram: What To Know, Even If You’re Young

      Get My Pill
      Get My Pill offers prescriptions for The Patch, The Injection and contraceptive pills. Delivery is free. For the injection, you’ll need to visit a clinic to have it administered – delivery not available.
      How it works
      Complete a medical survey and a script will be sent to you. Or, purchase the delivery option and your prescription will be sent to Get My Pill’s delivery partners, Clicks Direct Medicine.
      How much?
      Prescriptions cost R200 for 3 months ( More

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      Struggling To Sleep During Your Period? This Might Be Why

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      For a number of women, no matter how early a night they get or how many alarms they set for the morning, during that time of the month waking can be an increasingly difficult affair. But while it’s easy to blame a perceived lack of energy or motivation to get up and attack the morning, it turns out there are a number of factors at play, showing just how complex the female body really is. According to Dr Kat Lederle, sleep scientist and author of Sleep Sense: Improve Your Sleep, Improve Your Health, periods can have a significant impact on our sleep-wake cycle, even causing disruption.
      The reason periods impact our sleep is largely due to ovarian hormones which have receptors in the brain that are also involved in sleep regulation. As these hormones fluctuate and change during the menstrual cycle, they can effect sleep changes and our circadian rhythm. When you think about it, the body is looking to create a stable environment for a fertilised egg to develop, so it makes sense that it will do all it can to ensure adequate rest in the form of sleep is achieved. PMS can also contribute to bad sleep, with many who experience low moods, cramps, sensitivity and anxiety experiencing poor sleep.

      READ MORE: Keep Getting Ingrown Hairs In Your Vagina Area? How To Fix The Prob, According To A Gyno

      Speaking to Glamour, Dr Lederle explained that the worst sleep quality can be expected a few days into menstruation. “Those who often notice poor sleep quality in the late luteal phase [right before you get your next period] and your first few days of menstruation,” she said. “When levels of hormones like progesterone and oestrogen decline towards the end of the luteal phase, some women start to experience sleep problems, including for the first few days of menstruation.”
      According to the Sleep Health Foundation, up to 7 in 10 women say their sleep changes before their period, with the most common time frame being 3 to 6 days before having the period. Those who suffer the most disrupted sleep tend to be PMS sufferers; some report feeling sleepier during the day, others are restless at night, and many struggle to get to sleep and stay asleep.

      So, what can you do to help get your sleep back on track? Keep a diary of your symptoms for three months and list your symptoms day by day, as well as when your period starts and stops. If it’s found that your sleep problems have a link to PMS, you have a better knowledge of when to expect the disruption the following month. In the days before this time, it’s recommended to get plenty of rest and sleep, stay active and maintain a good diet, and try to get lots of outdoor light before and during your PMS.

      This story was first published on WomensHealth.com.au

      READ MORE ON: Periods Sexual Health Sleep More

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      4 Ways to Support Healthy Ageing

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      Want to support you body through its healthy ageing? Try these four simple steps and you’ll never look back (or if you do, at least your neck won’t hurt).
      1. Load it up
      To optimise your bone health through perimenopause and beyond, resistance train twice weekly. Studies show it helps kick bone-forming cells into action, while slowing down age-related bone mass decline.
      Any form is great, but compound lifts such as squats and deadlifts deliver the heaviest skeleton benefits*.
      READ MORE: Millennials Are Turning 40, But How Healthy are They, Really?
      2. Wear SPF, rain or shine
      You heard: even when the cloud cover is more dense than your grade 9 bully, it pays to slap it on.
      In a 2016 study, people who applied an SPF straight after washing their face each morning showed reduced symptoms of skin ageing – such as wrinkles and uneven skintone – after an 18-month period.
      READ MORE: 10 Mineral Sunscreens That Won’t Damage Your Skin Or The Environment
      3. Eat for your hormones
      With oestrogen stores declining as you head towards menopause, including phytoestrogens (naturally occurring plant substances that imitate the OG) in your diet can have a balancing effect.
      According to an Iranian study*, help reduce the frequency of hot flushes in menopausal women. Find them in soya beans, legumes and whole grains.
      4. Take it to paper
      If life right now feels like you’re juggling an impossible amount, whack out your journal.
      Journalling had been shown to boost cognitive function and memory, relieve stress, improve mindfulness and even help support your immune system, per a US study*. Research suggests 20 minutes, three or four days a week, is plenty.
      READ MORE: Struggle to Get to Sleep? Try These 5 Breathing Techniques
      This article was originally published in the September issue of Women’s Health UK.

      READ MORE ON: Health Advice Hormones Mental Wellness Periods More

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      Are You Ready to Make The Switch to a Menstrual Cup?

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      In a world of fast fashion, palm oil and David Attenborough, I’m a typical millennial – swinging between being a vego-leaning reusable coffee cup owner and that drunk ordering chicken nuggets. But the news that the plastic in a packet of sanitary pads is equivalent to four single-use bags is sobering, even when it isn’t being delivered in Dave’s dulcet tones. Enter: the menstrual cup.
      You probably remember it as the menstruation solution that elicited the loudest chorus of ‘eww’ during sex ed. Popularised around 20 years ago, the silicone ‘cup’ is designed to sit in your vaginal canal and collect, rather than absorb, your period blood. Presented with a solution that swerves the huge environmental impact, I decide to give it a go and start with a menstrual cup.
      READ MORE: Is It Safe To Have Sex While Wearing A Menstrual Cup?
      Leaky Start
      My first impression is along the lines of ‘square peg; round hole’ – next to a tampon, it looks huge. I study diagrams before I feel confident enough to try it. The first time, I put it in too high. Since it works by forming a seal on your canal wall, this can lead to leaks. 
      I discover my error after a workout first thing and leaking all over my leggings (inserted correctly, a menstrual cup can be worn while you exercise). To be fair, the instructions specifically state not to put it in too high – it sits much lower than a tampon – and, with the help of an online tutorial, I get it right second time (I know because I can’t feel it at all). After a few bathroom checks, I feel pretty confident and leave it in all day at work, removing the need for a tampon-up-the-sleeve situation entirely. How often you empty it depends on your period – four hours for heavy, up to eight for light – and while I preferred to change it at home, it’s doable on the move – just empty it into the toilet and rinse before putting it back in. More