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    The Surprising Way Your Menstrual Cycle Affects Your Smile

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    There’s a lot of talk about the ups and downs of women’s menstrual cycle – cramps, mood swings, skin breakouts – but have you ever considered how your period might be affecting your smile? That’s right – those monthly hormonal fluctuations don’t just mess with your mood or skin; they can have a surprisingly big impact on your oral health too. Dr Ockert Bekker, Founder and Dental Surgeon at Bekker Dental & Aesthetics, breaks down how menstrual cycles affect oral health.The Connection Between Menstrual Cycles And Oral HealthThroughout the female menstrual cycle, levels of oestrogen and progesterone rise and fall. These hormones influence everything from your energy levels to your appetite, but they also affect the blood flow to your gums and how your body responds to plaque (the buildup on your teeth).During certain phases of your cycle, especially the days leading up to your period, you may notice:Gum Sensitivity: Your gums might feel tender, extra sensitive, or even bleed when you brush. That’s because increased hormone levels can cause your gums to become more inflamed.

    Gum Swelling: You might even see a bit of puffiness along your gum line. This is due to your body’s heightened inflammatory response during the luteal phase (after ovulation and before your period).

    Bad Breath: As if cramps weren’t enough, some women also report a not-so-fresh feeling in their mouths during their period. Changes in hormone levels can alter the bacterial balance in your mouth, which may contribute to less pleasant breath.READ MORE: How To Boost Your Fitness By Tailoring Your Exercise Routine To Your Menstrual CycleYour Mouth’s Monthly CycleHere’s a short summary of how your smile might change during your monthly cycle, per Dr Bekker: Menstruation (Days 1-5): Gums may feel sore or inflamed; bad breath more noticeable for some.

    Follicular Phase (Days 6-14): Things calm down – this is often when your gums feel their best.

    Ovulation (Around Day 14): Hormones peak – some women experience mild gum sensitivity.

    Luteal Phase (Days 15-28): Progesterone rises, leading to puffiness and/or bleeding gums in some cases.READ MORE: Yes, Poor Oral Health Is Strongly Linked To Serious Disease How To Support Your Oral HealthWhile you can’t pause your cycle, you can stay ahead of hormonal oral changes with a few smart habits:Stay Consistent with Oral Hygiene: Brush twice a day (be gentle if your gums are sore), floss daily, and rinse with an alcohol-free mouthwash. I can highly recommend Curaprox Perio Plus Mouthwash Balance. If floss isn’t for you, a water flosser might be a good solution. Waterpik Water Flosser is a favourite amongst our patients.

    Snack Smart: Sugary cravings during your period? Try healthier alternatives like fruit or nuts: they are less likely to feed bacteria in your mouth.

    Hydrate, Hydrate, Hydrate: Water helps flush bacteria and keeps your mouth from getting dry – a common cause of bad breath.

    Don’t Skip the Dentist: Let your dentist know if you notice a pattern of gum issues around your cycle; extra care can be recommended.

    See a Professional: If your gum issues are severe, consistent, or worsening with every cycle, it’s a good idea to book an appointment with your dentist or oral hygienist. Hormonal changes are normal, but they shouldn’t make smiling painful.The human body is beautifully complex, and your oral health is part of that picture. The more you understand how your menstrual cycle affects your smile, the better you can care for yourself all month long. So next time you notice your gums acting up, don’t panic. It might just be your hormones talking — and your body reminding you to show your smile some love.READ MORE: ‘Why Do I Have Smelly, White Chunks In My Mouth?’By Dr Ockert Bekker, Founder and Dental Surgeon at Bekker Dental & Aesthetics

    About Dr Bekker

    Founder and Dental Surgeon at Bekker Dental & Aesthetics

    Dr. Ockert Bekker is a highly accomplished dental professional known for his passion and dedication to excellence in patient care and advanced dentistry. He holds a BChD from the University of the Western Cape (UWC), along with multiple postgraduate diplomas in Endodontic and Aesthetic Dentistry. His pursuit of continuous learning led him to complete an Implant Fellowship at New York University (NYU) and an Orthodontic Aligner Fellowship, further enhancing his ability to offer cutting-edge dental solutions.

    Dr. Bekker prides himself on staying at the forefront of modern dentistry, embracing a holistic approach to dental care that combines technical expertise with a patient-centred philosophy. His practice, Bekker Dental & Aesthetics, with branches in Durbanville and Paarl, is equipped with the latest technology to ensure personalised treatments that prioritise long-term oral health and aesthetic excellence.

    Renowned for going the extra mile, Dr. Bekker and his extensive team create a welcoming environment where patient comfort is paramount. Whether enhancing smiles with aesthetic treatments or restoring function through complex procedures, they deliver results that are as beautiful as they are lasting. More

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      These Are The 7 Best Tips To Stay Super Healthy During Flu Season

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      Flu season typically peaks during the colder months when people spend more time indoors, making it easier for viruses to spread. To reduce your risk of getting sick, it’s important to strengthen your immune system and adopt protective habits. In response, vaccines are produced that enable us to fight off the prevalent viral strains. Aside from getting the flu shot, there are steps you can take to stay healthy during flu season and prevent yourself from getting sick.Get Some ExerciseA study reveals that people who exercise regularly are less likely to get sniffy. Exercise creates more of those virus-fighting white blood cells, so you’re prepared if you get infected, says Lerato Sikhosana, a senior virology registrar at the National Health Laboratory Service. As to the best exercise? Nothing too crazy – a 2023 study maintains that sticking to moderate physical activity over the long term is the best approach. Walking, aerobic exercises, cycling, running or swimming are all good options. Eat Phytochemical Foods“There’s limited evidence, but colourful fruit and vegetables are thought to have antioxidant and anti-inflammatory properties. These include peppers, broccoli and garlic,” says doctor Tamlyn McKeag. Try making a nutrient-rich soup – it’s nutritious comfort food. Other anti-inflammatory foods: citrus, ginger, honey, fatty fish and chicken soup. READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs InEat Your ChickenIf you’re low on protein, you’re also lowering your immune system. Some immune-boosting chemicals, like cytokines, need extra proteins to ward off viruses, says Sikhosana. Be sure to get your fill of chicken, eggs and chickpeas to stay strong.Get A MassageStudies show that getting a massage improves immunity by enhancing circulation of cells that kill viruses. Massages also lower the stress hormone cortisol, which has been shown to kill immune cells. The perfect excuse for a spa day. Can’t afford one? Try yoga, which tones as you stretch and twist. Or reflexology or DIY lymphatic drainage.READ MORE: Heads Up – Flu Season Has Already Begun. Here’s How To PrepareGet VaccinatedClicks pharmacist Waheed Abdurahman says vaccines are best when administered early – around March – to build your immunity – but is still effective now. “It’s also important to get your flu vaccination every year to get up-to-date protection against circulating strains,” he says. While some are sceptical about vaccines, the World Health Organisation endorses it. Get yours at Clicks – most medical aids cover it.Take A SupplementBoost your immunity with natural medicine like elderberry or African potato extract, and make sure your multivitamin has Vitamins C and D in them, so you’re less likely to get sick, says Abdurahman.READ MORE: The Exact Supplements Women Need To Be Taking, According To Studies More

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      What Is Oxidative Stress? Causes And How To Reduce It, According To Experts

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      When you think of stress, you might turn to the family drama that kept you from sleeping at night or an overwhelming, heart-racing panic about an anxiety-inducing work project. However, there could be another type of stress occurring in your body that you likely aren’t aware of, and it has some long-term health effects. Fortunately, there are ways to reduce it and keep your body healthy.Oxidative stress, also sometimes called oxidative damage, is an imbalance of free radicals and antioxidants in the body that can have a negative effect on your cells and tissues. As a result, this can increase your risk of chronic diseases, according to rheumatologist Richard Loeser. Those can include cancer, diabetes, arthritis, heart disease, Alzheimer’s and other inflammatory conditions.Meet the experts: Richard Loeser, MD, a rheumatologist and director of the Thurston Arthritis Research Center at the University of North Carolina at Chapel Hill. Trevor Cates is a naturopathic physician in Utah and the founder of The Spa Dr. skincare line. Thara Vayali is a naturopathic physician in Vancouver and the co-founder and Chief Medical Officer of the women’s wellness brand hey freya. Melinda Ring, MD, is the Director of the Osher Center for Integrative Health at Northwestern University.What Are Free Radicals?Free radicals are unstable oxygen molecules created from the body’s normal functions, like metabolising food, says naturopathic physician Thara Vayali. They can also come from environmental exposures, like spending too much time in the sun without skin protection, adds naturopathic physician Trevor Cates. Free radicals do their damage in your body when there aren’t enough antioxidants to keep them in check, explains Vayali.That might sound scary, but free radicals aren’t all bad – it’s the amount of them that determines the extent of the damage, says Loeser. A certain amount of free radicals are necessary to keep our bodies functioning normally, but it’s “when these become increased to excessive levels that oxidative stress occurs,” he says. That’s when you’re in danger of those chronic health issues.The concept of oxidative stress has been a topic in the health industry for decades, but current discussions in the news about preventing chronic disease make paying attention to oxidative stress more important than ever. Here’s what to know about oxidative stress, including how it occurs and how to fight it, according to experts.Why Oxidative Stress Can Be Damaging To The BodyIn a nutshell, free radicals are unstable molecules that are missing an electron. To get the right amount of electrons to be complete, they might take them from other complete molecules in your body. In the process, they damage those complete molecules.That’s why free radicals need antioxidants, which normally neutralise free radicals by providing an electron, says Vayali. The body needs both free radicals and antioxidants, but having too many free radicals creates oxidative stress, Dr. Loeser says.Oxidative stress occurs through:AgeingThe natural process of getting older (unfortunately) produces free radicals. Oxidative damage can also speed up the ageing process. The damage accumulates and can cause age-related disease earlier in life.DietThe body needs healthy, antioxidant-rich food, like colourful fruits, vegetables, nuts, seeds and spices, to maintain a healthy balance between free radicals and antioxidants, says Melinda Ring.READ MORE: What Is The 30 Plants Per Week Challenge?Environmental ExposuresChemicals and pollution can be found in our air, water, (ultraprocessed) food, alcohol, personal care products, and cleaning products, Cates says. After encountering these, your body will repair damage from the exposure – but it forms free radicals in the process, leading to oxidative stress, she says.Excessive UVSpending too much time exposed to UV rays without proper protection can cause skin damage from oxidative stress. That shows up as sunburn, premature ageing, hyperpigmentation and even skin cancer, says Cates.How Do You Know If You Have Oxidative StressUnfortunately, there’s no way to know for sure if you have oxidative stress because there are no specific symptoms, Dr. Loeser says. Some signs could include inflammation, aches, chronic pain and wrinkles, but having these symptoms doesn’t necessarily mean you have oxidative damage. And when someone develops a chronic condition like cancer, there’s no definitive way to prove that it was caused entirely by oxidative stress, Vayali adds. Still, there are ways to control oxidative stress in your body.How To Reduce Oxidative Stress1. Eat an antioxidant-rich diet.While your body naturally produces antioxidants, consuming additional antioxidants through your diet is “the best way” to combat oxidative stress with our current understanding of it, says Dr. Loeser.Any naturally colourful fruit, vegetable, or legume is likely a quality source of antioxidants, Cates says. She recommends consuming at least three to seven servings of colourful vegetables and one to two servings of colourful fruits, legumes and grains daily.Cates recommends adding these foods into your diet because they’re the most antioxidant-rich:Blueberries

      Black beans

      Wild salmon

      Pomegranate seeds

      Turmeric

      Walnuts

      Chia seeds

      FlaxseedsREAD MORE: How To Add More Vegetables To Your Diet, Even If You’re Busy2. Get enough sleep.Having a sufficient amount of rest, between seven and nine hours per night, can help repair the body, especially with oxidative stress, says Vayali. The brain’s glymphatic system, a “sanitation system that cleans up those free radicals,” only works when you’re sleeping, she says. So, make sure you’re getting those Zzz’s in – they don’t call it beauty sleep for nothing.READ MORE: Fall Asleep Faster With These 7 Hacks For Better Sleep3. Avoid environmental exposures as much as possible.Staying away from alcohol, ultraprocessed foods, environmental pollutants, and excessive UV will decrease chronic inflammation caused by excess free radicals, says Vayali. Tweaking your lifestyle to make healthier choices when possible – like avoiding time in direct sun and exposure to chemicals in cleaning products – can help maintain a healthy balance between antioxidants and free radicals, says Cates.Remember, oxidative stress is bound to occur in your body within the shuffle of everyday life, and some is okay. Just find little ways to minimise oxidative stress and keep excess free radicals in check to help your body do what it needs to do for you.This article by Kaitlyn Luckoff was originally published on Women’s Health US. More

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      The Exact Supplements Women Need To Be Taking, According To Studies

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      Superfood powders, protein shakes and functional mushrooms are on the menu, but what about your iron supp? Omegas? These simple supps are overlooked despite tons of evidence showing women lack these. Here, experts lay out the right supplements for women.Why Women Need Specific Supplements “For decades, the supplement industry has largely catered to a one-size-fits-all approach, ignoring the unique nutritional needs of women at every stage of life,” says Andy Moore, a research and development and quality control manager at Nutritional Performance Labs (NPL). “While a balanced diet remains the foundation of good health, it is rarely enough to meet the full spectrum of requirements that fluctuate due to hormonal changes, lifestyle shifts, and age-related challenges”. Women’s bodies go through constant changes, from hormonal fluctuations to shifts in bone density and metabolism. Enter: female-focused supplements, providing women with the support their bodies need to function optimally.The Key Supplements For WomenHormonal support“Women’s physiology differs significantly from men’s, yet many still rely on generic multivitamins or supplements designed primarily with male bodies in mind,” says Moore. A woman’s nutritional needs change with menstruation, pregnancy, menopause, and beyond. These are key supporters of hormonal health among women:IronA critical element for pre-menopausal women due to blood loss during heavy menstrual cycles. According to studies, as many as half of South African women are iron deficient, a health risk for pregnancy. A lack of iron also affects energy levels, causes frequent headaches and dries hair and skin.Vitamin D“Post-menopausal women often require more calcium and vitamin D to support bone density and reduce the risk of osteoporosis,” says Moore.Vitamin D deficiency is associated with infectious disease and despite a 15-minute sunbath being enough to re-fuel, South Africans are largely deficient. A 2019 meta-analysis revealed startling findings: vitamin D deficiencies were found in newborn babies and women. Another study noted that vitamin D deficiency was commonly related to obesity.  “Up to 50% of postmenopausal women have insufficient vitamin D levels, increasing their risk of fractures and osteoporosis,” says Moore.Omega-3Essential for good heart and brain function, omega-3 is also important for fertility among women. South African women, despite ample access to fish (a key source of O3), are largely deficient. It’s a concern for health professionals, since cardiovascular disease is the leading cause of death in SA after HIV/Aids. Omega-3 intake is part of a healthy prevention regimen against heart disease, which leads to hypertension, stroke and diabetes.Magnesium & B-vitaminsMuch-discussed, these are commonly associated with energy, muscle recovery, sleep and cognition. They also play a role in mood regulation and hormonal balance, says Moore.NPL Vita Women

      NPL’s Vita Women is a full-spectrum multivitamin and mineral complex for overall health and wellness.

      Gold Multivitamin Woman

      With cranberry and evening primrose oil for hormonal and antioxidant benefits.

      Centrum Woman

      A tailored blend of essential nutrients for women, including B vitamins, iron and vitamin C.

      Pre- and probiotics“A lesser-discussed but equally important factor in women’s health is gut health,” says Moore. “The digestive system influences everything from immune function to mental well-being, and poor gut health can contribute to chronic inflammation, bloating, and discomfort. Women are statistically more prone to digestive issues, including irritable bowel syndrome (IBS) and bloating, which can be exacerbated by stress and hormonal fluctuations.”Probiotics, prebiotics, and digestive enzymes offer targeted support for a healthier gut. While many take probiotics in the morning, research suggests they are most effective when taken at night, allowing beneficial bacteria to establish themselves without interference from food and stomach acid. Digestive enzymes, on the other hand, help the body break down food more efficiently, improving nutrient absorption and reducing bloating.Adaptogens“Adaptogens like ashwagandha, often included in women-focused supplements, help manage cortisol levels, reducing stress and fatigue,” says Moore.Antioxidants“Antioxidants such as grape seed extract support cognitive function and circulation,” explains Moore. “While collagen and biotin contribute to healthier hair, skin, and nails – areas where women frequently seek improvement.”Meet the expertAndy Moore

      Andy Moore holds an MSc in Dietetics and is currently the Research & Development and Quality Control Manager at NPL. She spearheads new product development for FMCG and pharmaceutical brands within the NPL group, including CAMs, sports supplements, and vitamins. Andy’s role involves sourcing ingredients, developing product concepts, and overseeing packaging in collaboration with the Creative Director. She ensures compliance with food safety and pharmaceutical regulations (SAHPRA) and supports strategic product launches with technical insights. Passionate about wellness and nutrition, Andy’s extensive experience in R&D, commercial strategy, formulation development, and QA management drives her commitment to improving consumer health and wellbeing. Her past roles include key positions at Glowing Sky Distributors, Powdermix Technologies, and USN SA – Ultimate Sports Nutrition. More

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      Heads Up – Flu Season Has Already Begun. Here’s How To Prepare

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      Nothing marks the end of summer quite like the onset of flu season. This year, it’s arrived a full four weeks earlier than last year – the earliest start since 2010. Typically, flu season in South Africa starts in April and peaks in early June.In case you weren’t sure, the flu is a virus, meaning it grows and changes in time, like a living organism. Every year, flu strains change, and our bodies need to keep up to fight infection. “While some people let these viruses run their course without taking precautionary steps, people must know that complications from flu, like pneumonia and the effects of flu combined with other health conditions, can be very serious, even fatal,” warns Dr Noluthando Nematswerani, Head of the Centre for Clinical Excellence at Discovery Health.Which Strains Are Circulating This Flu Season?Every February and September, the World Health Organisation (WHO) organises technical consultations to recommend the viruses to include in influenza vaccines for the upcoming Northern and Southern Hemisphere influenza seasons. Since the influenza virus is constantly evolving, updating vaccines is crucial to ensure their continued effectiveness against circulating strains.This year, the trivalent vaccine has been formulated to protect against these three strains that are expected to be most prevalent during the 2025 flu season in the Southern Hemisphere:Influenza A (H1N1): One of the most common in recent years, which is sometimes referred to as swine flu.

      Influenza A (H3N2): Another common influenza A strain that typically circulates each year. It is often associated with more severe illness in older adults.

      Influenza B (Victoria lineage): This strain is also frequently found in circulation and has been shown to demonstrate elevated infection rates in children.READ MORE: 10 Cold And Flu Remedies That Actually WorkWhat Should I Do During Flu Season?While an early start doesn’t mean that this flu season will be more severe than others, it does mean it’s time to ramp up your medicine closet’s supply and schedule your flu vaccine, if you haven’t done so already. To prevent spreading the flu or keep yourself from getting sick, add these practices:Wash your hands often

      Cover your coughs and sneezes with your elbow or a tissue

      Avoid close contact with people who are sick

      Stay home if you are feeling unwellPer the National Institute for Communicable Diseases, if your symptoms worsen or don’t improve within three to seven days, seek medical attention.Is It Too Late To Get Vaccinated?Short answer: no. Although the vaccine is most effective when given before the season starts, “it is not too late to get vaccinated,” says the NICD in a press release. “Protection develops about two weeks after vaccination, and annual vaccination is needed as flu viruses change over time and protection does not last from one year to the next.”READ MORE: Missed A Dose? It Could Be Costing More Than You ThinkWhy Should I Get The Flu Vaccine?The vaccine protects not just yourself but others around you from getting ill or with serious complications. For most people, flu symptoms are mild and resolve in a few days. But for some, influenza can lead to severe illness, hospitalisation, or even death. Those most at risk include:Pregnant women

      People living with HIV

      Individuals with chronic conditions like diabetes, lung disease, heart disease, tuberculosis, kidney disease, or obesity

      Older adults (65 years and older)

      Children younger than 2 yearsGiven the burden of disease already plaguing South Africans and a lack of water in some provinces, leading to a decline in basic hygiene, it’s more important than ever to prevent the onset of the flu. Aside from eating foods that boost your immunity and taking your vitamins, getting a vaccination is the best defence against new strains of the virus.Although the vaccine is most effective when given before the season starts, it’s not too late to get vaccinated. Protection develops about two weeks after the jab, and annual vaccination is needed since flu viruses change over time and protection does not last from one year to the next.How Do Vaccinations Work?Once you’ve been injected, your body develops the necessary antibodies to fight off the flu, which usually takes about two weeks. For this reason, now is the best time to get vaccinated – by the time flu season hits, you’re likely immune. And the idea that the vaccine makes you sick? It could happen that you are exposed to the flu virus before or during the two-week period that it takes to develop virus antibodies or become exposed to a circulating seasonal strain not included in the vaccine. Other illnesses, including the common cold, can have similar symptoms to the flu.READ MORE: “I Ignored My Symptoms For 10 Years. It Turned Out To Be This Life-Altering Condition.”Where Can I Get The Flu Shot In South Africa?Pharmacies in your area should be able to administer the shot. You can try Medirite, Clicks and Dis-Chem. Public health clinics and hospitals also offer the jab.You Can Get The Flu Vax For Free If…The National Department of Health provides influenza vaccination free of charge to healthcare workers, individuals aged 65 years and older, individuals with cardiovascular disease (including chronic heart disease, hypertension, or stroke), diabetes, chronic lung disease (including asthma, or chronic obstructive pulmonary disease), immunosuppressive conditions (e.g. living with HIV and AIDS, or malignancy), as well as pregnant women. More

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      5 Ways To Get Rid Of ‘Cortisol Belly’ – And A Hormone Expert Reveals How To Tell If You Really Have It

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      It’s official: ‘cortisol belly’ is the new ‘cortisol face’. The phrase – used to describe water and fat that accumulates around the mid-section from stress – has gone viral on TikTok, but experts warn that, like its trending counterpart, there’s much more to it than is shared online.Scroll the app and you’ll find hundreds of thousands of videos of the topic, including people sharing ‘before and after’ style videos of their journey from bloated to flat stomach and ‘experts’ offering solutions to rid your cortisol belly for good.While we know that stress is bad for our health, we have questions about the cortisol belly trend. Namely, is cortisol belly real, or is it just weight loss-pushing and insecurity-driving in disguise? And how do you tell cortisol belly apart from other types of bloating?To dig into what you need to know about the trend, we turned to Dr Gaurav Agarwal, a GP at the Nuffield Health Tunbridge Wells Hospital and Hannah Alderson, nutritionist and hormone expert. Surprisingly, they say this is a trend with some truth behind it.READ MORE: 4 Expert-Backed Tips For Stress Relief, Energy And BalanceWhy Does Cortisol Belly Happen?“Cortisol is a hormone produced by the adrenal glands. It is essential in helping our body respond to stress (physical, mental, social, or emotional), deal with perceived threats (the fight-or-flight response), maintain our sleep-wake cycle, strengthen memory, and maintain muscle tone,” explains Dr Agarwal.Alderson says cortisol is best thought of as ‘the fog horn hormone’: it will shout loudly and expose problems. “Chronic longer-term elevations of cortisol can drive disease, endocrine disorders, obesity and the notorious belly fat. Your body is hardwired to survive, and as a protective mechanism, it will store fat if it feels under threat,” she explains. “Cortisol and high stress also increases insulin resistance, which will often present itself with fat storage around the midsection.”This isn’t just an aesthetic issue. Excess fat storage around the midsection is linked to a higher risk of serious health problems like heart disease, diabetes and certain cancers, regardless of weight. However, that’s true of visceral fat – the type that is found deep in the body, around your organs – more than subcutaneous fat, which is under the skin. You can have health issues with or without cortisol belly.How Do I know If I Have Cortisol Belly?Most daily stress won’t result in extremely high cortisol that stores around your midsection. Instead, “recent studies have shown an association between uncontrollable stress and abdominal fat distribution,” notes Alderson.“More research is needed to explore this connection, but where there is more stress, there can be more abdominal fat, and where there is more abdominal fat, you may produce more cortisol.” In short: it’s a two-way street.Dr Agarwal adds: “Each of our bodies responds differently to hormone levels and their fluctuations; a small rise in cortisol can manifest significantly in some, while a large rise may hardly be noticeable in others.”“More important than the absolute hormone level is how long it stays elevated. An extremely high (medically elevated) level will cause similar but more pronounced changes and may be due to medical conditions such as Cushing’s syndrome, where an adrenal or pituitary gland lesion could be the cause.”Be cautious not to label your stomach fat as ‘wrong’. Remember, women in particular need to and naturally do store more fat around your midsection to protect our reproductive organs. The ‘pouch’ many have at the bottom of their stomachs is there to support your womb and ovaries and is required by the body.READ MORE: Painful Periods? PCOS? Meet The Hormone-Balancing SuppsHow To Get Rid Of Cortisol Belly1. Go slowIf you are experiencing excess stress and seeing that come into play around your belly, don’t dive into a diet. “Restricting food and over-exercising to counteract this can backfire, raising cortisol levels further,” says Alderson.2. Focus on calming activitiesInstead of focusing on the belly, focus on the stress. “The best place to start is to remind the body that it is safe. Box breathing is great and simple, and you can do it anywhere. A 20-minute walk outside after eating will not only support blood glucose regulation after your meal, but the calming effect of nature and the exposure of the full spectrum of light can be wonderful at reminding the body how to function optimally and relax.”READ MORE: The Proven Health Benefits Of Getting Outdoors3. Connect“Increasing human connection, being kind and hanging out with the people you love can harness the positive power of your love and bonding hormone oxytocin. Think of this dynamite of a hormone like cortisol’s kryptonite,” says Alderson.4. Gentle movementSlow and steady movement is the best place to start when it comes to cortisol management. If you currently do a lot of high-intensity work (which, yes, is a stress on the body), pull back and opt for walking, yoga and Pilates. These are also great places for beginners to start.5. Eat and drink well“Excessive alcohol consumption can play a role in cortisol belly,” notes Dr Agarwal. Try to limit drinking and opt for whole foods while managing your health and stress.This article by Chloe Gray was originally published on Women’s Health UK. More

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      Your Burning UTI Treatment Questions, Answered

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      First up: a bladder infection is not the only form of UTI. “Urinary tract infections (UTIs) are bacterial infections of any part of the urinary tract, which includes the bladder, ureters and kidneys,” explains urologist Dr Julius Jacobs. “However, an infection below the bladder (urethritis) is generally not classified as a UTI.” Here, what to know about UTI treatment, and answers to questions about prevention and medication.What Is The Main Cause Of A UTI?Bacteria that infects the bladder, ureters and kidneys are the cause of UTIs. And, because women have shorter urethras which allow bacteria easier access to the bladder, women are particularly prone to UTIs, explains Dr Jacobs.“Almost half of all women will experience cystitis (bladder infection) in their lifetime,” explains Dr Jacobs, “with a higher risk among those who are sexually active, use spermicides, or have a family history of UTIs.”Types of UTIsThere are generally two types of UTIs: uncomplicated and complicated.Uncomplicated UTI: This is a simple bladder infection, mostly occurring in females. Symptoms may include frequent urination, a burning sensation, bladder pain, and occasionally blood-stained or foul-smelling urine. Fever is rare with uncomplicated infections.Complicated UTI:This involves infection reaching the kidneys or ureters and may be associated with additional conditions like kidney stones, obstructions, or structural abnormalities. Symptoms may be more severe, often including fever, and require further imaging, a urine culture, and antibiotics.How To Stop Getting UTIsIf you keep getting urinary tract infections (that is, three or more infections per year, or two within six months), you may have a few habits or risk factors in play. Generally, you’re most at risk if you’re in menopause, pregnant, having penetrative sex or even at certain points in your menstrual cycle. Disappointingly, that’s any woman at any given time. What’s a girl to do? Dr Jacobs recommends:Upping your water intake – this helps flush out harmful bacteria and dilutes urine, thereby minimizing the concentration of bacteria, weakening its potential to multiply and thrive.Pee after sex – this timely flush helps get rid of any bacteria that may have entered your urethra during your session.Wipe from front to back – the reverse introduces harmful bacteria, while this removes the germs.Wear breathable undies – Great circulation of air helps prevent harmful bacteria from growing, since drier conditions represses bacterial growth.Avoid baths – baths, with their warm water and fragrant soaps, provides excellent environments for harmful bacteria to thrive.READ MORE: Is There Anything You Can Eat To Make Your Vagina Smell Good + More Sexual Health Questions AnsweredIs a UTI an STI?While sexual intercourse can introduce bacteria, it’s not considered an STI because they affect the urinary tract (bladder, urethra, kidneys) rather than sexual organs and are not contagious. STIs are also made up of bacteria or viruses and are transmitted only through sexual contact, although their symptoms can be similar to UTIs.Do You Need Antibiotics To Treat UTIs?In some cases, a low dose of preventative antibiotics for three to six months could help with recurrent UTIs, says Dr Jacobs. But other treatment works, too, like bladder instillations, hormonal therapy post-menopause, immunisations, vaginal probiotics, Methenamine Hippurate, and D-Mannose supplements.READ MORE: These Changes Mean You Might Have An STI – Here’s What They Mean (And What To Do)How To Get Rid Of A UTI FastUTI treatment involves taking antibiotics, which means you’ll need to see your doctor. In some cases, they can go away on their own, but it’s also possible that a UTI without treatment can become worse and infect kidneys and even create life-threatening sepsis.These home remedies may help for simple, uncomplicated infections, along with drinking plenty of water:Try plantsIn a large literature review of medicines, authors identified herbs and plants that studies show may be effective as UTI treatment. Among these are cranberry, cinnamon, blueberry and buchu. They all work with different levels of effectiveness but are not advised to be used alone as a UTI treatment.Take your vitaminsVitamin C, a potent antioxidant and immune-booster, has been shown to assist with UTI symptoms and reduce the infection. Taken with cranberry, it’s been shown to be synergistic, working together to manage UTIs. Other good vitamins include vitamin A and vitamin D.Use probioticsVarious probiotic strains show promise with controlling UTIs, since they are able to inhibit UTI bacterial growth, adhere to bladder walls and generally force them to leave in an orderly queue.READ MORE: How Long Does A UTI Last And Can It Go Away On Its Own? More

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      The Top 5 Foot Woes Long-Distance Runners Face (And How You Can Dodge Them)

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      As the countdown to the Two Oceans Marathon begins, runners are deep in final prep mode. But while training plans and nutrition get plenty of attention, there’s one area that often gets overlooked – your feet. And when you’re clocking up the kilometres for over 50km, foot health isn’t just a nice-to-have, it’s a must.So, with the help of our friends at Kroko, we’ve rounded up the top five foot woes long-distance runners face, and how you can sidestep them.“Foot health is crucial for Two Oceans runners, and neglecting it can lead to discomfort, injuries or even a dreaded DNF [Did Not Finish],” explains Lynsey Hammond, MD for Kroko.1. Blisters & ChafingNothing kills race day vibes faster than a blister. Constant friction, heat and moisture (thanks, sweat) can turn into painful hot spots – one of the most common complaints from long-distance runners.How To Avoid:Nail your shoe fit. Get properly measured and ensure your trainers aren’t too tight or too loose.

      Stay sock savvy. Invest in moisture-wicking socks. Ditch the cotton!

      Break ’em in. Never debut new kit on race day. Give your shoes and socks plenty of trial runs.

      Pre-emptive strike. Use blister prevention balms or protective pads on known hotspots.

      Keep it dry. A dusting of foot powder (like Kroko Foot Powder) inside shoes can absorb excess moisture.READ MORE: How To Choose The Right Socks For Your Walking Workout2. Black ToenailsWhen running, repetitive trauma from the toes hitting the front of the shoes can cause bruising beneath the nail, resulting in blackened toenails or even nail loss.How To Avoid:Room to wiggle. Ensure there’s adequate space in your shoe’s toe box (about a thumb’s width).

      Trim time. Keep those toenails neatly trimmed and short.

      Lace like a pro. Master your lacing technique to keep your foot secure and prevent sliding forward.3. Plantar FasciitisA sharp pain in your heel when you take your first steps in the morning? That’s likely plantar fasciitis, an inflammation of the thick band of tissue running across the bottom of your foot. It’s a common problem for ultra-distance runners.How To Avoid:Stretch it out. Make calf stretches and foot-strengthening exercises (like towel scrunches) part of your daily drill.

      Get support. Consider supportive insoles or heel cups to ease the strain on the plantar fascia.4. Corns & CallusesRepetitive friction from long runs can cause hardened skin build-up, aka corns and calluses. Corns typically form on the toes or sides of the feet, with a central core that can press into the skin, causing pain. Calluses are larger, flat areas of thickened skin that usually form on the soles of the feet. While they are the body’s way of protecting the skin from the repeated friction associated with long-distance running, they can become uncomfortable or even painful for runners.How To Avoid:Fit first. Again, properly fitting shoes are key to reducing pressure points.

      Cushion up. Cushioned insoles or pads can help redistribute pressure more evenly.

      Moisturise matters. Keep foot skin supple and hydrated to prevent excessive dryness and cracking around calluses.

      Smooth move. Gently exfoliate built-up dead skin regularly.READ MORE: The Best Running Shoes For Hyrox, Speed, Distance & Trail5. Cracked HeelsMarathon runners are often familiar with dry, cracked skin that forms around the heel area, which will worsen with long runs, leading to discomfort and an increased risk of infection.How To Avoid:Moisturise. Slather on a good moisturiser daily, especially after showering.

      Buff gently. Exfoliate away the dry, flaky bits regularly.

      Sock shield. Wear well-cushioned socks that protect the heel area.

      Balm it up. Consider targeted balms for protection and soothing, or treatments specifically for existing cracks.Quick Reccs To Pack This WeekendSnatch these products at your local stores before race day!Kroko Foot Powder

      Nexcare Toe Blister Plasters Comfort

      Feetures Elite Light Ankle Socks More

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      Missed A Dose? It Could Be Costing More Than You Think

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      We’ve all done it – skipped a dose or abandoned a treatment plan because of work, exercise, or a big event. But this seemingly harmless habit is fuelling a global health crisis. World Adherence Day, debuting on 27 March 2025, is here to change that, urging healthcare professionals and patients to stick to treatment plans – a critical yet often overlooked factor in global health.This year’s campaign, #DontMissAMoment, zeroes in on the devastating effects of non-adherence, from worsening health outcomes to avoidable hospitalisations and soaring healthcare costs. Backed by the World Heart Federation (WHF), this global movement aims to drive awareness and action across the medical community.The MissionEducate patients, caregivers and healthcare professionals about adherence.

      Encourage open conversations between doctors and patients about treatment plans.

      Engage communities through workshops, social media campaigns and public outreach events.

      Advocate for policies that improve access to medications and adherence support systems.Why Adherence MattersNon-communicable diseases (NCDs) account for approximately 75% of deaths globally, equating to at least 43 million annually. In South Africa, the prevalence of NCDs has been rising significantly. Between 1997 and 2018, deaths due to major NCDs – including cardiovascular diseases, cancer, diabetes and chronic lower respiratory diseases – increased by 58.7%. Hypertension is notably prevalent, affecting approximately 4.74 million South Africans as of 2019. In addition, 17,8% of the population is living with HIV/Aids.Adherence – sticking to prescribed medications, lifestyle changes and regular medical visits – is critical for managing chronic conditions like hypertension, diabetes and cardiovascular diseases. Poor adherence increases mortality rates and healthcare expenses. Yet just 50% of patients in high-income countries adhere to chronic condition treatments, with even lower rates in developing nations.“This results in preventable complications, hospitalisations and a reduced quality of life for millions worldwide,” says Virosha Deonarain, Head of Medical Affairs at pharmaceutical company, Servier Southern and Eastern Africa. “Improving adherence could significantly lower long-term mortality risk.”READ MORE: Things You (Probably) Didn’t Know About Antidepressants – And DepressionThe Role Of Healthcare ProvidersEven with life-saving treatments available, many patients face barriers like treatment fatigue, financial constraints and fear of side effects. When healthcare providers actively engage and ask the right questions, they can significantly boost adherence rates.Beyond patient education, healthcare professionals must advocate for policies that improve access to essential medications and foster better health. READ MORE: “We Need To Have More Open Conversations About Miscarriages, Abortions And Pregnancy”Empowering Patients To Take Care Of Their HealthTaking charge of your health starts with asking the right questions:What is this medication for, and how does it benefit me?

      What dietary or lifestyle changes should I make?

      How do these changes support my treatment plan?

      How often should I follow up with my doctor?

      What should I do if I miss a dose?“If we all work together, we can ensure adherence is a shared responsibility, not a burden,” says Dr Martin Mpe, President of the SA Heart Association. “By taking action today, healthcare professionals and patients can ensure that no one misses a moment due to preventable health issues.”Show your support for World Adherence Day 2025 by committing to better treatment adherence. #DontMissAMomentInformation and references courtesy of Servier. More