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    Exactly How To Do Supplement Stacking, From A Pharmacist

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    Quick: count the number of supplements you take a day. There’s the omegas for brain boosting, the nootropics in your coffee, maybe a sleep supplement or magnesium, too. But now, tailoring your supps for max impact, also known as supplement stacking, is gaining traction. When done right, supplement stacking can bridge nutrient gaps, enhance results from training or diet changes and support health through life’s hormonal shifts – without falling into the trap of expensive but ineffective over-supplementation. WH spoke to the experts about how to do supplement stacking for women without overdoing things. 

    Meet the expert: Nicolene Schoeman is a clinical pharmacist and fitness enthusiast. Sikhosande Kula is a Responsible Pharmacist at AKOS BIO.

    What Is Supplement Stacking? 

    In a nutshell, it’s the art of combining vitamins, minerals and performance boosters in a deliberate, goal-driven way. Supplement stacking has been used among women increasingly to optimise energy, hormones, recovery, or overall well-being. “Modern lifestyles, soil nutrient depletion and certain health conditions mean many people fall short of their nutritional needs,” explains Sikhosande Kula, a Responsible Pharmacist at AKOS BIO.

    But while the idea of creating a “custom formula” can sound amazing (or too good to be true?!), the smartest stacks aren’t just a grab-bag of trending capsules. They’re built on an understanding of your body’s needs, your lifestyle, and the science behind each ingredient. “Supplements should complement, not replace, a nutrient-rich diet,” Kula maintains.

    Benefits of stacking 

    “I can see why supplement stacking is gaining popularity,” says  Nicolene Schoeman, a clinical pharmacist. “When done thoughtfully, it can make sense. Some nutrients work beautifully together in what we call nutrient synergy – where the combined effect is greater than what either nutrient could achieve on its own. It’s a bit like pairing the right training program with the right nutrition plan – the results can be amplified.” It’s something chemists see all the time, Schoeman explains. For example, adding a pinch of black pepper to your Golden Milk with turmeric helps the absorption of those antioxidants. Also, pairing iron with vitamin C will help improve the absorption. 

    The benefits of supplement stacking for women don’t end there: many can target multiple aspects of health at once, says Kula. For example, combining magnesium and B vitamins for energy and nervous system support, she adds.

    READ MORE: 15 Things Your Period Could Be Telling You About Your Health

    How To Build A Supplement Stack 

    Supplement stacking as a woman could yield results, with people using it for weight loss, enhanced performance, hormonal balance and more. According to experts, here’s how to build one for yourself. 

    1. Set a goal 

    Be as specific as possible. If your goal is to “get healthier”, quantify that. Do you want to score a new PB? Reduce inflammation in your back? Support focus during work? Balance hormones? From there, your needs will fall into four core categories: performance, prevention, recovery, or symptom support. Stacks should differ depending on which.

    2. Get the basics right 

    Every supplement is going to sound fancy, and the allure of health elixirs are hard to resist. “The supplement industry is massive (worth over $480 billion globally in 2024!),” explains Schoeman, “and it thrives on convincing us we need more than we actually do.” Schoeman narrows down her needs by asking what is genuinely missing from the diet. And then, she asks how she can improve meals, hydration, rest and training first – and adds supplements after. 

    3. Find the gaps 

    Once you’re sure you’re getting eight to 10 a night, five a day and an hour of movement, try precision-targeting the gaps in your nutrition. Blood tests can find deficiencies like vitamin D, B12, iron and more. Use a symptom tracker to make sense of things like frequent fatigue, poor concentration and brittle nails. These are sometimes linked to specific nutrient needs. And, consider your lifestyle. Vegans absolutely need vitamin B12 and omega-3; office workers should be getting extra vitamin D to make up for the lack of sunlight. 

    4. Choose evidence-based supps

    Choose supplements with strong human clinical evidence (check Examine.com, Cochrane Reviews, PubMed). If you find a study done only in rodents or only has anecdotal evidence, avoid or approach with caution. And remember, says Schoeman: “supplements aren’t regulated as tightly as medicines. ‘Proprietary blends’ might sound fancy, but they often don’t disclose exact amounts of each ingredient, making it harder to know what you’re truly taking.” In this case, do some extra research. 

    5. Measure the dosage 

    Many supplements come in blended powders, so you can cut down on buying a ton of stuff. While this is great, it could lead to over-supplementation. Check the dosages of your stack to make sure you’re not overdoing things. 

    READ MORE: Your Cardio Age Could Predict How Long You’ll Live – Here’s How To Measure It

    Pitfalls Of Supp Stacking 

    “Always check for safety, side effects and interactions with any medications you take,” warns Schoeman. “Even something ‘natural’ can cause harm, and at the very least, an unnecessary supplement can be a waste of money.” There are other possible negatives, too: 

    Taking more than the safe daily dose of certain vitamins or minerals

    Overlapping ingredients (for example, Vitamin D showing up in multiple products without you realising)

    Interactions with prescription medication

    Spending a lot of money on combinations that may not be effective for you personally

    Is Supplement Stacking For You? 

    In short, it could be. In either case, it’s smart to optimise any supplements you’re already taking. “Supplement stacking can be a smart, targeted approach if it’s based on your actual needs (and ideally, blood work or professional guidance),” says Schoeman. “But without a clear reason, it’s a bit like throwing ingredients into a smoothie hoping it will taste amazing – sometimes it works, sometimes it’s just an expensive experiment.”

    READ MORE: 13 Next-Gen Biohacks Every Wellness Girl Should Know More

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      10 Scarily Common Diabetes Myths That Can Put Your Health At Risk

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      Fact: diabetes is the number one cause of death among South African women, according to Statistics South Africa’s latest data. The only thing overshadowing it is Covid-19, which only reflects the year in which the stat was captured – 2021. Diabetes is now responsible for more deaths in S.A. than heart disease, cancer and HIV. “We’re facing a public health crisis,” says Ingrid Singels, Marketing Manager for Pharma Dynamics’ Scientific Division. “Worldwide, diabetes affects men and women equally, but in South Africa, we see significantly more women living with diabetes than men, and they also face more severe complications. Yet, diabetes remains underdiagnosed and undertreated.” One factor contributing to the epidemic is diabetes myths, which evidence shows are especially prevalent among women, and these myths can delay diagnosis, hinder treatment, and worsen outcomes. 

      Added to that, women have a unique (read: more complicated) manifestation of diabetes when compared to men. According to a large literature review in 2019 in BMC Medicine, women with diabetes experience a 13% greater risk of death from all causes, 30% greater risk of death from cardiovascular disease, and 58% greater risk of death from coronary heart disease, compared to men with diabetes. Here, we’re discussing 11 of the biggest diabetes myths with evidence. 

      Myth 1 – Eating Too Much Sugar Causes Diabetes

      Eating too much sugar does not cause diabetes, but an unhealthy lifestyle and poor nutrition may. It’s a combination of genetics and other unknown factors that trigger the onset of Type 1 diabetes, and Type 2 diabetes is caused by genetics and lifestyle factors. The truth is that a diet high in kilojoules can cause you to become overweight, increasing your risk of developing Type 2 diabetes.

      Myth 2 – Diabetics Can’t Eat Any Sugar Or Sugary Foods

      Having diabetes doesn’t mean that you have to have a sugar-free diet. In the past, diabetics have been advised to avoid sugar as much as possible, but research shows that sugars from fruit, vegetables and dairy products are an acceptable part of a healthy diet. Diabetics should be able to enjoy a wide variety of foods, including some with sugar. In fact, up to 10% of total daily energy requirements may consist of sugars like table sugar and sugar-sweetened products, without having a negative effect on blood sugar levels.

      READ MORE: 6 Tips That Will Help You Spot Fake Health Info

      Myth 3 – People With Diabetes Should Avoid Certain Fruits

      The belief that diabetics should avoid certain fruits, like grapes and bananas, is a common misconception. You can still achieve good blood sugar control while incorporating these fruits into a balanced diet because they have a similar sugar content per portion to other fruits. Grapes and bananas are both healthy food choices for people with diabetes as they are high in fibre, low in fat and packed with vitamins and minerals. Plus, strong studies show that a higher intake of whole fruits (blueberries, grapes, apples) is linked with a lower type 2 diabetes risk, while fruit juice is linked with higher risk. 

      Myth 4 – Diabetics Should Eat Special Diabetic Food

      Many diabetics believe that foods labelled as ‘suitable for diabetics’ are beneficial or even essential for good health, when in fact many of these products can be high in saturated fat and calories and may still raise blood sugar levels. According to Cindy Chin, company dietician and nutrition manager at Woolworths, the key to nutrition for diabetics is to include a wide variety of foods and focus on portion size and balanced meals.

      READ MORE: Postpartum Depression: Why Do So Many Women Suffer in Silence?

      Myth 5  – Gestational Diabetes (GDM) Is Temporary, So It’s No Big Deal

      This condition develops due to hormonal changes during pregnancy that create insulin resistance, not because of dietary choices. Gestational diabetes affects 3-20% of pregnant women, depending on risk factors, and while being overweight increases risk, women of all body sizes can develop the condition. The misconception that eating habits cause gestational diabetes leads to unnecessary guilt and shame among pregnant women. Having said that, GDM raises a woman’s later risk of type 2 diabetes by around eight to 10 times and increases future cardiovascular risk. Ongoing screening and prevention matter for years after pregnancy. 

      Myth 6  – Diabetes Among Women Is The Same As With Men

      Compared with men, women with diabetes face a higher relative risk of fatal coronary heart disease and a greater risk of heart failure when coronary disease is present. Some scary stats: 

      Recent data show that women with type 2 diabetes have a 27% higher stroke risk and 19% higher vascular dementia risk than men

      Women are less likely to reach improved blood sugar levels and receive less intensive care compared to men

      And, women’s hormonal fluctuations play a significant role in how diabetes affects our bodies. Early menopause (before age 40) significantly increases type 2 diabetes risk compared to menopause after age 50. Cyclical hormonal changes also make diabetes control more difficult in pre-menopausal women. Knowing this, it’s important for women to take care of their health. 

      Myth 7 – Cinnamon (Or A ‘Natural’ Supplement) Can Replace Diabetes Meds

      Short answer: it’s not a medication substitute. Explanation: studies suggest cinnamon may reduce fasting glucose or lipids, but it’s no replacement for medication. 

      Myth 8 – Only Obese People Get Diabetes

      Excess body fat, especially around the abdomen, significantly increases the risk of type 2 diabetes by promoting insulin resistance. And while obesity plays a big role in increasing your risk for type 2 diabetes, it’s not the full picture. Having a so-called “normal” weight doesn’t exclude visceral fat (the “bad” kind around your organs), or low muscle mass, both of which can contribute to type 2 diabetes. 

      READ MORE: Your Cardio Age Could Predict How Long You’ll Live – Here’s How To Measure It

      Myth 9 – Insulin Is Addictive, So You Should Avoid It 

      Among women, there is a common fear of insulin injections and the idea that insulin is addictive or can cause blindness. According to studies, these are untrue. But more than that, introducing insulin early on has been shown to reduce diabetes-related complications. Insulin is a natural hormone made by the body and can’t cause addiction.  

      Myth 10 – You Can Always Tell When Your Blood Sugar Is High 

      Across multiple studies, this is the most common misconception. In studies, 64% of patients in Taiwan and 54% of a minority population in the U.S. believe that they can sense elevated glucose levels. The truth: high blood sugar often develops slowly without early symptoms. According to experts, this myth can prove dangerous, since it can prevent monitoring blood glucose levels properly.  More

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      13 Next-Gen Biohacks Every Wellness Girl Should Know

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      From red light facials to AI-powered wearables whispering your next best move, the biohacking boom is having a very feminine glow-up. Once the domain of Silicon Valley tech bros, today’s wellness upgrades are more holistic, body-aware, and designed to work with your hormones, brain and gut – not against them. We rounded up the smartest, science-backed next-gen biohacks women are loving right now – plus what the experts really think. Spoiler: not all of them are as woo as they sound.

      1. Sleep Hacking 

      Forget hustle culture. People are prioritising deep, high-quality sleep with blackout curtains, magnesium, mouth taping, weighted blankets, and wearables that help optimise circadian rhythms. Because: Poor sleep is linked to nearly every chronic disease. Sleep depth – not just quantity – matters most. Here’s what sleepmaxxers and hackers are (not) sleeping on: 

      Regular sleep schedules 

      Good for babies, good for you, too. Science has long said that going to bed and waking up at the same time every day, even on weekends, regulates your body’s natural sleep-wake cycle. Plus, oversleeping (like, getting extra zzs on a Sunday morning) could disrupt your body clock. 

      Set the scene 

      Sleepmaxxers love blackout curtains to make sure that street lights, passing cars or early sunrise don’t affect sleep. That also means using gentle, calming night lights before bed, and making the room as cool and quiet as possible. 

      Bedtime routines 

      Some bedtime routines start as early as lunchtime, like limiting caffeine or alcohol so they don’t disrupt sleep. Other practices include getting regular exercise, being outside to regulate the natural sleep-wake cycle and avoiding heavy meals before bed. 

      Supplements 

      Taking sleep-inducing natural supps are how some sleep hackers enhance their sleep. These include ashwagandha, melatonin, magnesium and CBD.  

      Sleep tracking 

      Devices that track heart rate, breathing and movement are used to detect things like sleep disorders, or alert to the influence of alcohol, caffeine or other things on sleep duration and quality. 

      2. Red & Near‑Infrared Light Therapy

      Those glowing red panels on wellness influencers’ walls? They’re not just aesthetic. Near-infrared light (NIR) is being used to stimulate mitochondria, help skin glow, and support recovery. According to science, pure red light at a wavelength of 670nm can upregulate mitochondrial production of ATP, the main energy currency of the cell. In doing so, it can stimulate cellular function, leading to better healing and recovery. Red/NIR light devices (e.g. LED panels, masks, wands) are loved for smoothing wrinkles, calming inflammation, improving skin tone, and aiding mild pain. Users report better skin texture over months of routine use. 

      LANSSAL Infrared Lamp

      NeuroActive Portable Red Light

      NeuroActive Therapy Wand

      3. Cold‑Water Immersion (Cold Plunges)

      Die-hard cold plungers cite many benefits of the frigid dip: boosted mood, alertness, circulation, and metabolic burning. It’s also pretty accessible: without an Atlantic nearby, you could go for a cold shower or bath. Science gives it a bronze medal. One review cited a 29% reduction in sickness absence among regular users and improved sleep and quality of life. Others support benefits in reducing inflammation, activating brown adipose tissue, and enhancing energy expenditure. But warning: there is a risk of cold-shock, apid blood pressure rise, hypothermia, and danger for cardiac individuals if done unsafely. 

      4. Blue-Light Morning Exposure & Night Blocking

      Biohackers expose themselves to bright blue-spectrum light at dawn to reset their circadian rhythm, then wear blue-blocking glasses after sunset. This improves alertness and sleep timing. Solid literature confirms that timed light exposure shifts melatonin and cortisol rhythms, enhancing sleep quality and mood regulation in both clinical and healthy groups. 

      5. Grounding / Earthing 

      Advocates walk barefoot or use grounding mats to connect with Earth’s electrical charge, which they say reduces stress and inflammation. To get max benefits, proponents recommend making direct contact with the earth’s surface (no socks or shoes). Early small-scale studies suggest lowered cortisol and improved circulation. However, larger studies are needed to reveal long-term effects. Having said that, nothing feels better than scrunching your toes in the sand or padding around a dewy lawn in the morning. 

      6. Hormetic Stress Stacking

      Put simply, people pair practices – like beginning workouts fasted and ending in a cold plunge – to amplify resilience, metabolic flexibility, and mitochondrial strength. In short, hormetic stress is the kind that’s mild, controlled and beneficial. It’s thought that by layering stressors, resilience is built. While the concept of hormesis is well-known among researchers, formal studies about stacking are needed. Two examples of hormesis: 

      Rigid intermittent fasting + metabolic tracking

      Combining the benefits of fasting with close monitoring to optimise the benefits of fasting. Tools like Lumen or CGMs (continuous glucose monitors) let you see how your body responds to fasting, so you can time meals smarter, not harder. 

      Cold + heat exposure 

      Alternating between cold plunges and saunas can stimulate different hormetic pathways. And, cycling through cold and warm can improve circulation. 

      7. Sex Hacking

      Some biohackers monitor sexual activity with heart rate variability, or HRV (a measure of the variation in time between heartbeats) and sleep trackers or explore techniques like Karezza and pelvic-floor training to improve vascular health and mood. And, sexual health metrics (vascular, hormonal, emotional) are recognised markers of overall wellness. While controlled trials on sex-tracking devices are sparse, clinical psychology affirms that improved sexual well-being correlates with better emotional and cardiovascular health. 

      8. Precision Genomics: DNA‑based Optimisation

      People use genetic tests – from skin and hair health to athletic performance and telomere length – to tailor supplements, workouts, and skincare backed by clinics specialising in biohacking. Forget generic diet advice – people are now sending off stool and saliva samples to get deeply personal nutrition plans. Companies use your gut bacteria and genes to tailor food, supplements and even coffee choices. 

      9. Nanotechnology‑powered Longevity

      Tech on a nano level deals with things that are one to one hundred nanometers, all with different physical properties. But they’re also capable of doing the same thing as materials much bigger than them. In healthcare, the next-gen biohacks incorporate nano-delivery (e.g., mitochondria-targeted antioxidants, NAD boosters) for precise cellular rejuvenation. Translation: teeny-tiny supps are being used to manipulate cells in the body or sense what’s happening inside the body.

      According to a paper about nanotech and longevity in International Journal of Applied Engineering and Management Letters (IJAEML), “nanotechnology is on the verge of solving many long-time waiting problems related to human prosperity… Patients may drink medicine containing nanorobots programmed to kill and reconstruct the molecular structure of cancer cells and viruses. It is also predicted that nanorobots could slow or even reverse the aging process, and life expectancy of human beings could increase significantly.” Right now, some skincare and beauty products are aiming to improve the delivery system with the tiny powerhouses.   

      10. Microbiome Modulation

      From custom probiotics, prebiotics, and postbiotics to at-home microbiome kits, individuals are actively shaping gut flora to influence immunity, mood, and metabolic health. Subscribers use stool‑based personalised pre/probiotic plans to tune gut flora for immunity, mood and weight. Reports say people feel less bloated, have more energy and a better mood within weeks. Meta‑analyses confirm strong links between gut diversity and metabolic health/mood, and microbiome interventions show measurable shifts. 

      11. Peptide Therapies

      Biohackers are turning to injectable or oral peptides (tiny protein fragments like BPC 157) for faster healing, better sleep, and even wrinkle reduction. Think of them as “body whisperers”, telling your cells what to do. Studies show promising anti-inflammatory and regenerative effects, metabolic benefits; however, dosage, sourcing, and long‑term safety remain under-researched – experts strongly recommend medical supervision. 

      12. Virtual Reality & Earables for Mental Training

      Beyond step counting, new wearables and earables (like the Oura Ring or Muse headband) use real-time biometrics (HRV, sleep, oxygen, stress) to advise your behaviour. They’re like a tiny coach on your finger (or in your ear). According to a paper in JAMA, continuous feedback loops can improve behaviour change better than delayed advice. So far, VR tools help with mindful relaxation and exposure therapy, while ear­ables (smart earbuds) monitor physiological markers and deliver real-time stress or concentration cues. 

      13. Integrated Mind‑Body Practices

      Traditional practices like yoga, Qigong, and Tai Chi are being optimised with modern tracking, embedding HRV sensors and breath analytics to quantify ancient practices. People combine yoga, Tai Chi, or breathwork with HRV sensors and tracking to quantify ancient wellness practices. They enjoy real‑time feedback on autonomic balance and stress recovery. Extensive clinical research supports mind–body training for improving HRV, reducing cortisol, and supporting mental health; combining with personal tracking strengthens engagement and measurable outcomes. More

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      Your Cardio Age Could Predict How Long You’ll Live – Here’s How To Measure It

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      “Biological age” has become the health buzzword of the decade, and people are spending small (and large) fortunes on fancy new scans, testing and supplements all in pursuit of a younger biological age.

      Most of us mere mortals, however, cannot afford such regimes, but that doesn’t mean we aren’t interested in the potential, more accessible ways we can both measure our longevity and support it. Cue: cardio age.

      What Is Cardio Age?

      “Cardiovascular or cardio age is a way of expressing the health of your heart and blood vessels in terms of age,” says Dr Harpal Bains, longevity doctor and Medical Director at Harpal Clinic. “If you have early signs of wear and tear like stiff arteries, high blood pressure or poor fitness, your cardio age could be impacted.”

      So, how does it differ from other biological age tests? “Most biological age tests look across multiple systems, for example, epigenetics, telomere length, glycation or inflammation to estimate your overall ageing rate,” explains Dr Bains. While these can help provide a broad, system-wide insight into how your body may be ageing on a cellular or biochemical level, she says that “cardio age brings something more specific and arguably, more urgent, to the table.”

      “Cardio age brings something more specific and arguably, more urgent, to the table”

      Where cardio age differs is that it focuses entirely on the cardiovascular system, which Dr Bains says is where many of the earliest and most predictive signs of ageing appear. “Because most adults will ultimately face cardiovascular-related disease or decline, cardio age offers a more actionable, real-time measure of longevity risk,” she adds.

      Instead of excluding the insights from biological age testing, cardio age can reflect them in real-time, explains Dr Bains. “For example, low-grade inflammation, which might show up on a biological age test, also affects arterial stiffness, endothelial function and vessel wall thickening – all of which are factored into cardio age assessments.”

      Cardio age, Dr Bains adds, is also arguably a more accessible metric, as it “has the added benefit of being easier to track and influence, often within weeks or months, using tools you can access at home or in a clinic”.”For many people, this makes cardio age a more immediately empowering measure of progress, something that is much harder and more expensive with biological age tests,” she adds.

      Why Does Cardio Age Matter?

      But with so many allegedly “must-measure” health metrics popping up on our social media feeds every day, is cardio age just another trending test we needn’t really be concerned with? No, says Dr Bains. “Your cardiovascular system is central to every other system in your body, like the brain, kidneys and all other organs, hormones and cellular energy. It’s one of the earliest systems to show signs of ageing.” However, most changes are often silent, she explains, “so early detection of issues is likely to make the biggest impact over the longer term.”

      “A higher-than-expected cardio age can predict higher risk of stroke and heart attack, reduced exercise capacity, cognitive decline and reduced lifespan,” she adds. “The upside is it’s often modifiable and changes can be seen quickly with the right plan.”

      READ MORE: The Proven Health Benefits Of Getting Outdoors

      What Is Considered A “Nomal” Cardio Age?

      “A ‘normal’ cardio age is generally considered to be equal to or slightly younger than your actual age,” says Dr Bains. “Ideally, your cardio age should be around 5 years younger than your chronological age in midlife.”

      While men can often have worse cardiovascular profiles earlier on in life, Dr Bains says that women may see a steeper increase post-menopause. “Hormonal changes play an important role here and are a key modifiable factor.”

      So, when should you be concerned, and is cardio age reversible? “If your cardio age is 5+ years older than your actual age, it’s worth taking seriously,” says Dr Bains. “Even in the absence of symptoms, an older cardio age indicates underlying vascular dysfunction, which often progresses silently.”

      “If your cardio age is 5+ years older than your actual age, it’s worth taking seriously”

      However, Dr Bains reassures us that if our cardio age is older than our actual age, all is not lost. “Cardio age is one of the most reversible biological metrics,” she says. “Regular movement, tailored nutrition, better sleep and blood pressure control can all improve vascular tone, insulin sensitivity and endothelial function.”

      As with most things in life, though, we can’t expect changes overnight. “While some markers like resting heart rate and recovery time can improve within weeks, deeper changes like arterial flexibility or vessel wall health usually take several months of consistent effort – measured by assessing pulse wave velocity or imaging-based scans,” says Dr Bains. “Still, it’s a highly modifiable system if you give it the right inputs.”

      However, genetics, hormones and medications – particularly in older individuals – can also play a role, adds Dr Bains, meaning some individuals may require more targeted support.

      READ MORE: 8 Simple Strategies To Slow The Ageing Process In Your 60s That You Can Start Any Time

      How To Calculate Your Cardio Age At Home

      While you can attend clinics to determine your cardio age, it is also a metric that you can measure at home with a few simple tests. Below, Dr Bains has provided the complete method and scoring system to calculate your cardio age at home.

      1. Resting heart rate (RHR)

      Why it matters: A lower resting heart rate usually means your heart is more efficient and under less stress. In essence, one single, powerful pump can deliver enough blood all over your body and so your heart does not have to pump too many times. A higher rate could indicate poor fitness, overtraining, or chronic stress.

      How to check: Count your pulse first thing in the morning for 60 seconds (wrist or neck).

      Scoring

      Below 60 bpm: 0 points (excellent)

      60-70 bpm: 1 point

      71-80 bpm: 2 points

      Above 80 bpm: 3 points

      2. Heart rate recovery (after step test)

      Why it matters: The faster your heart rate goes back to normal after exercise, the better your autonomic nervous system is functioning. Poor recovery has been linked to higher cardiac risk.

      How to check: Do a steady three-minute step test on a low step (about 20cm), then measure your heart rate right after and again one minute later. The difference = your recovery rate.

      Scoring

      Drop of ≥20 bpm in the first minute: 0 points (excellent)

      Drop of 12-19 bpm: 1 point

      Drop of 0.6: 3 points

      4. Smoking/vaping status

      Why it matters: Even light smoking or vaping can accelerate blood vessel damage and inflammation. Past users retain some risk, but quitting brings real benefit.

      Scoring

      Never smoked/vaped: 0 points

      Stopped >5 years ago: 1 point

      Stopped in past 5 years: 2 points

      Current smoker/vaper: 3 points

      READ MORE: Why Is It So Hard To Quit Vaping? (+ The Exact Steps, Per Experts)

      5. Perceived stress level (simple 0-10 scale)

      Why it matters: Ongoing stress raises cortisol, blood pressure and inflammation – all of which contribute to vascular ageing.

      Rate your average daily stress (0 = calm, 10 = overwhelmed)

      0-3: 0 points

      4-6: 1 point

      7-8: 2 points

      9-10: 3 points

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

      6. Optional bonus: blood pressure reading (if available)

      Why it matters: High blood pressure is often silent but slowly damages the arteries and heart over time as the heart has to work extra hard to pump through pressurised blood vessels.

      How to check: Use a reliable home monitor, seated, after five minutes of rest.

      Below 120/80 mmHg: 0 points (optimal)

      120-129 / More

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      Do You Really Need A Parasite Cleanse?

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      A woman sits over a sink that is filled with water. Her feet are submerged. Excitedly, she brings the phone camera to focus on the water and zooms in. There, squirrelling and squirming, are long, dark strands. They’re worms, she says, the evidence of a successful parasite cleanse. 

      Videos like these on TikTok abound – and South African Tok is no exception. A “parasite remedy” drink is taken like a shot – grimace and all – by women en masse. In other clips, women scrape out the seeds of a pawpaw and eat them. Another woman mixes Epsom salt with fruit juice. They’re all engaging in a parasite cleanse, in which parasites, which look like worms, must be removed from the body. According to clips from TikTokkers, which include holistic health practitioners, pharmacists and content creators, you need a parasite cleanse if you clench your teeth, have IBS, ringing in your ears or have eczema. So, are parasites as prevalent as TikTok says? And do pawpaw seeds kill them? We asked the experts. 

      What (Exactly) Is A Parasite? 

      Kind of like your freeloader pet, a parasite is any “organism that lives in or on a human being (or any animal), and which derives nutrients from that so-called ‘host’,” explains Prof Miles Markus, a parasitologist and honorary member of the Parasitological Society of Southern Africa. Examples of parasites include lice, fleas, malaria and ticks. In humans, we refer to intestinal worms, also known as helminths. 

      READ MORE: How Women Are Turning To Medical Cannabis For Menopause in South Africa

      How Common Are Parasites In The Body? 

      A 2023 literature review in Advances in Parasitology notes that, like many health conditions in Sub-Saharan Africa, data on gastrointestinal parasites is lacking. According to 2020 statistics, two billion people are infected with gastrointestinal parasites. It’s prevalent among children and is associated with poverty, a lack of access to safe drinking water, poor hygiene and education. You can pick up a parasite from eating contaminated food, infected meat, raw meat or untreated water. But you can also get it from another person or animal. 

      What Are The Symptoms Of Parasites Or Worms? 

      “Symptoms of parasitic infections are mostly nonspecific. In other words, they could equally be symptoms of some other condition,” says Prof Markus. “Abdominal discomfort and/or the obvious gastroenteritis-type symptom of diarrhoea can be associated with parasites.” 

      “Parasites can affect various body systems,” explains Dr Bonolo Mashishi, a virologist and pathologist. “Worms may infect our blood, bladders, liver and other organs.” And, because they get their food at the expense of the host (you), they wind up depriving the host of key nutrients. You may see intestinal worms in your stool or blood in your urine, and among kids, itching around the anus can be reflective of a worm infection, says Prof Markus. However, “jaw-clenching is NOT indicative of a parasitic infection,” he says. 

      READ MORE: Is Sunscreen Toxic? Experts – And Science – Weigh In On Viral Claims

      So… Do You Need A Parasite Cleanse? 

      The short answer: no. The longer answer? There’s no such thing. “‘Parasite cleanse’ is not a medical term,” says Prof John Frean, associate professor at the Centre for Emerging Zoonotic and Parasitic Diseases at the National Institute for Communicable Diseases. “If exposed, people across all income brackets could be infected with intestinal worms, but they should be diagnosed and managed on an individual (or sometimes, family) basis.” Dr Mashishi agrees. “Often, antiparasitic medications are needed for treatment. These medications are designed to eliminate parasites,” she says. 

      Importantly, the medication used to get rid of parasites does not include Epsom salt, pawpaw seeds or charcoal tablets, all experts noted. “Some ingested substances might be harmful. Before taking anything like this for any reason, always check with your local pharmacist in the first instance, and ask about how much of it you can safely use,” warns Prof Markus. Bottom line: no oil, seed, salt, tea or bitter concoction will kill any parasite. And, all the experts we spoke to say, parasite cleanses don’t work. 

      For people who do need to be dewormed – recommended for children and some at-risk adults, where there is a burden of worm-associated infections, says Dr Mashishi – the pharmacy is the place to be. “Speak to your local pharmacy about deworming for intestinal helminthiasis if you want to know about it,” says Prof Markus.  More

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      Here’s How Contraception Can Impact Your Oral Health

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      When women think about birth control, they usually focus on the usual suspects – their periods, skin, mood, maybe even weight. But have you ever stopped to think about how your contraception might impact your oral health? Yup, your birth control can affect your oral health. Whether you’re on the pill, patch, injection or an implant, Dr Ockert Bekker, dental surgeon, explains how these hormones could be sneaking into your smile.

      Contraception And Oral Health: What’s the Deal?

      Hormonal birth control, especially those containing oestrogen and progesterone, can impact your gums. These hormones don’t just regulate ovulation, they also affect blood flow in your mouth, which can make your gums more reactive to plaque and bacteria.

      The result? Some women notice that their gums become extra sensitive, swollen, or even bleed a bit when brushing or flossing – especially in the first few months of starting birth control or changing over from one to another. This is known as hormonal gingivitis, and while it might sound scary, it’s manageable with good oral care and regular checkups. It’s also common during puberty, menstruation, pregnancy, and menopause.

      READ MORE: 5 TikTok Teeth Trends A Dental Surgeon Says You Should Skip

      What About Bone Health?

      Here’s something else many people don’t know: long-term use of certain hormonal contraceptives, particularly the injectable types that are quite popular in South Africa, may slightly reduce bone density, including in your jaw. Over time, that could weaken the support structure around your teeth, especially if gum disease is already in the picture.

      If you’ve got a family history of gum issues, smoke, or have conditions like diabetes, the risk may be a bit higher – but again, knowledge is power.

      Unexpected Side Effects to Watch For

      Some women on hormonal birth control experience dry mouth (called xerostomia). That might not sound like a big deal, but saliva is your mouth’s natural defence system. It helps wash away food particles, neutralise acid, and prevent cavities and bad breath. Less saliva = more chance for trouble. On the flip side, a few women report more saliva than usual, but this is less common.

      READ MORE: 5 Tips To Prevent Stained Teeth & Brighten Your Smile

      So, What Can You Do?

      Using contraception means upping your oral health practices. Here’s how:

      Brush & floss like a pro – Twice a day with fluoride toothpaste and daily flossing, even if your gums feel a bit tender.

      Use a soft-bristled toothbrush – Kind on your gums, tough on plaque.

      Stay on top of your dental checkups – Every six months is ideal. Let your dentist know if you’ve started or changed contraception.

      Drink lots of water – It helps with dry mouth and keeps things fresh.

      Consider a calcium and vitamin D supp – These support healthy bones and may be especially useful if you’re using a long-term hormonal method.

      But… Not All Birth Control Is the Same

      Higher-dose or older-generation pills are more likely to cause gum issues than newer, low-dose versions. The same goes for injectables, which are linked to inflammation and, in some cases, reduced bone density.

      If you’re prone to gum problems or just want to play it safe, have a chat with your doctor about lower-impact options, like a copper IUD, for example, which doesn’t contain hormones at all.

      READ MORE: The Surprising Way Your Menstrual Cycle Affects Your Smile

      Your birth control should support your life and your health – not work against it. By being aware of how hormonal contraception can affect your teeth and gums, you can make smarter, more holistic decisions for your body.

      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. More

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      Is It Ever OK To Hold In Your Pee? Here’s What Experts Say

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      There are times when you have no choice but to hold in your pee – but is it actually safe? And is it true that if you hold it in, you’re creating UTIs for yourself? Whether it’s because you’re powering through work e-mails at your desk or you’d rather avoid the horrors of a public restroom, sometimes peeing just lands at the bottom of your to-do list. But can that actually be dangerous? We consulted Benjamin Brucker, professor of urology at NYU Langone Health, to find out.

      How Long Is It Okay to Hold In Your Pee?

      Your body’s physical capacity to keep in urine is based on a few things. “Most of the time women can hold urine for three to six hours, but this will vary,” says Prof Brucker. “It really depends on the amount of urine that someone makes. This is determined by hydration status and fluid intake, and also functional bladder capacity, which is a combination of the actual size of the bladder and bladder sensitivity.” According to a consensus statement in the International Journal of Clinical Practice, the average bladder holds around 300 – 400ml of urine. We humans tend to empty it around eight times per day. If you find your habits fall outside of these parameters, experts say it might indicate an abnormality. And, the quality of your whizz is as important as frequency: study authors note that a healthy flow “occurs promptly with strong continuous flow and complete emptying without pain or blood in the urine” – and without leakage. 

      READ MORE: “How I Healed My Debilitating Gut Issues Using Food”

      Should You Pee At Every Pang?

      As you know, that “I gotta go” sensation ranges from small pangs to a feeling that almost hurts. “You don’t want to give in to every slight sensation to urinate, but you also don’t want to hold it in to the point where it is painful,” says Prof Brucker. “Ultimately, you want to have healthy voiding habits.” That translates into finding a middle ground that doesn’t have you running to the bathroom every time you take a sip of water but also doesn’t result in you bent over with cramp-like sensations.

      What’s The Worst-Case Scenario?

      “It may put you at a bit more of a likelihood of developing urinary tract infections (UTIs),” says Prof Brucker. Having a UTI can also make you feel like you have to go more often than normal, as can conditions like overactive bladder and painful bladder syndrome. When you hold in your pee too much, it can encourage bacteria to grow, which could lead to a UTI. In addition, frequently holding it in can cause your bladder to stretch more than is healthy. For this reason, experts generally advise not to hold in pee too often, because it can cause problems. If you feel the need to pee way more than usual, head to a doctor to get checked out. Kegels and medication can improve an overactive bladder, while physical therapy and medication can help treat painful bladder syndrome. 

      READ MORE: Your Burning UTI Treatment Questions, Answered

      Can You Train Your Body To Pee Less?

      You know it’s important to stay hydrated, but guzzling water can have the annoying side effect of needing to pee every few minutes. So is it possible to get your body used to holding out? “Some people’s bladders are quite sensitive, and they will have the sensation to void even with the smallest amount of urine in the bladder. It’s okay to try to distract yourself and not give in to every slight urge,” says Prof Brucker. This could potentially stretch your bladder a bit in a healthy way, though you shouldn’t expect any major changes. “There is a small study out there that shows nurses, who may not have the opportunity to frequent the facilities, have slightly larger bladder capacities than age-matched controls,” says Prof Brucker.

      The bottom line is that you probably aren’t going to do any real damage to yourself by holding it in, but just for comfort’s sake, you should hit the bathroom when it starts to feel annoying. After all, not very many other things can bring on quite the same sense of relief!

      READ MORE: What To Do If A Leaky Bladder Is Ruining Your Workouts

      This article was originally published on Women’s Health US. More

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      Tight Hips Or Legs? Here’s What A Physio Recommends

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      Whether you’re glued to a desk, logging daily kilometres on the road or just feeling a little stiff lately, lower body tightness is a common complaint – and one that can lead to bigger problems if left unchecked.

      So we called in a pro to help us understand what’s behind that nagging tension and how to fix it. From causes and prevention tips to red flags that signal it’s time to see a pro, here’s everything you need to know about lower-body tightness.

      Meet the expert: Wimpie van der Meijden is a physiotherapist and founder of Athletic Recovery Centre in Cape Town.

      What Causes Lower-Body Tightness?

      Lower body tightness is often multifactorial, explains Wimpie van der Meijden, a physiotherapist and founder of Athletic Recovery Centre in Cape Town. Studies have shown that inactivity and repetitive strain are significant contributors to muscle tightness, he says. Common causes of lower-body tightness include:

      Sedentary lifestyle: Prolonged sitting can shorten muscles (especially hip flexors and hamstrings) and lead to imbalances.

      Muscle imbalances and overuse: Repetitive activities or poor movement patterns can cause certain muscles to become overactive and tight.

      Poor posture: Incorrect alignment during daily activities or exercise can strain muscles.

      Inadequate warm-up or recovery: Jumping into intense activities without proper preparation or warm-down afterwards may contribute.

      Previous injuries: Scar tissue or altered biomechanics after an injury can predispose muscles to remain tight.

      READ MORE: “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”

      Who Is Most Prone To Lower-Body Tightness?

      Those prone to potentially problematic lower body tightness include:

      Sedentary people: Office workers or people who sit for long periods

      Athletes: Particularly those who train intensively without balanced flexibility, strength work and poor recovery – specifically runners.

      People with previous injuries: “A history of lower body injuries can predispose someone to chronic tightness and compensatory movement patterns,” van der Meijden informs.

      Older adults: “Ageing muscles lose elasticity and without regular exercise, tightness can exacerbate mobility issues,” says van der Meijden.

      How To Prevent Lower-Body Tightness

       “Studies consistently show that a balanced routine combining dynamic and static stretching helps maintain muscle length and reduces the risk of tightness,” van der Meijden notes.

      Regular physical activity: Engage in both aerobic and strength exercises.

      Incorporate dynamic stretching: Use dynamic warm-ups and mobility drills before exercise to prepare muscles.

      Consistent stretching or mobility routines: This includes static, dynamic and isometric stretching as well as mobility drills or flows after activity. 

      Strength training: Address muscle imbalances with targeted exercises.

      Postural awareness: Maintain good posture throughout the day.

      Frequent movement breaks: Especially important if you have a desk job (Try these NEAT exercises).

      READ MORE: Hunch Over Your Desk? These Moves Will Sort Out Your Shoulders STAT

      When Do I Need To Consult A Professional?

      If any of these red flags occur, it’s wise to consult a physiotherapist for a thorough assessment and personalised guidance, van der Meijden advises: 

      Persistent or worsening pain: Especially if it limits daily activities.

      Swelling, bruising or sharp pain: These could indicate a more serious injury.

      Numbness or tingling: May suggest nerve involvement.

      Loss of mobility or muscle weakness: If stretches or movements are significantly limited.

      No improvement with self-care: If regular stretching and self-management aren’t helping over time.

      Common Hip & Lower-Body Injuries

      Common injuries include:

      Muscle strains: Hamstring, quadriceps or groin strains.

      Tendinopathies: Overuse injuries affecting tendons.

      Hip labral tears: Can occur from repetitive movements or trauma.

      Iliotibial band syndrome: Common in runners.

      Lower back pain: Often related to tight hip flexors or weak glutes due to muscle imbalances.

      READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible

      How To Prevent Hip & Lower-Body Injuries

      Use proper warm-ups, maintain muscle balance through stretching and strengthening, and ensure correct technique during activities and increase training load progressively over time.

      How To Treat Hip & Lower-Body Injuries

      Initial management often requires a thorough evaluation from a clinician, who would advise the path forward regarding management and training load followed by physiotherapy intervention and rehabilitation.

      Research supports that early intervention and tailored rehabilitation programs can help prevent chronic issues and improve recovery outcomes. More

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      5 Tips To Prevent Stained Teeth & Brighten Your Smile

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      Let’s be honest: our efforts to prevent stained teeth and brighten our smile are thwarted by other priorities. Mornings without coffee feel incomplete, and a good weekend just isn’t the same without a glass of wine (or two). Whether you’re sipping your frothy cappuccino during a quick Zoom meeting or clinking glasses of Merlot at a braai, there’s no denying: South African women know how to enjoy the little pleasures in life.

      But what do your favourite beverages have in common – aside from being utterly delicious? Unfortunately, they’re both notorious for staining your teeth. That perfect selfie smile can start to look a little less sparkling over time, even if your oral hygiene is on otherwise point. Don’t worry – you don’t have to give up your morning fix or weekend unwind to keep your teeth white. With a few smart tweaks from dental surgeon Dr Ockert Bekker, you can enjoy the best of both worlds: prevent stained teeth *and* have our coffee.

      How Teeth Get Stained

      Coffee and wine both contain something called chromogens – compounds with strong pigments that easily cling to your tooth enamel. Red wine also packs tannins, which help those stains latch on even better. And while coffee may seem harmless in its milky latte form, it’s acidic, which can weaken enamel and make your teeth more porous over time – prime territory for discolouration.

      It’s not just reds (or coffee hues) that are sneaky culprits. White wine, though lighter in colour, is highly acidic too, which means it preps your enamel to absorb pigments from whatever else you eat or drink after that glass. So, if you’re pairing your Chenin with strawberries or a rich tomato pasta… yep, more staining potential!

      READ MORE: The Surprising Way Your Menstrual Cycle Affects Your Smile

      How To Prevent Stained Teeth – And Whiten Your Smile

      The good news? You don’t need to switch to herbal tea and sparkling water (unless you want to, of course). Here are a few low-effort, high-impact tips to help keep your smile bright:

      Rinse, Don’t Rush

      After your last sip of coffee or wine, try rinsing your mouth with water before brushing. This helps neutralise the acid and reduce the staining effect. Brushing immediately after drinking acidic beverages can actually do more harm than good, as your enamel is temporarily softened.

      Use a Straw

      Yes, for that beloved iced coffee: a straw can help bypass your front teeth and limit the staining contact. Ditto for wine (although you may invite questions).

      Chew on Crunchy Snacks

      Raw fruits and veggies like apples, cucumber, celery and carrots help naturally scrub your teeth and boost saliva, which acts like your mouth’s own cleaning agent. Keep a stash of crunchy snacks nearby – your teeth (and your gut) will thank you.

      READ MORE: 5 TikTok Teeth Trends A Dental Surgeon Says You Should Skip

      Upgrade Your Toothpaste

      Opt for a whitening toothpaste that’s enamel-safe and ideally contains fluoride. Just make sure it’s not too abrasive – look for one approved by the SA Dental Association (SADA) or your dentist.

      See Your Dentist Regularly

      No surprises here! A professional clean twice a year helps remove surface stains and keeps your teeth healthy. And if you’re keen for a whitening boost, your dentist can recommend safe, effective options that won’t damage your enamel. At Bekker Dental & Aesthetics, we make use of the renowned Philips Zoom Whitening Treatment for our in-chair procedure and our take-home kit.

      Embrace the Balance

      Life’s too short not to enjoy your favourite drinks. But it’s also too short to hide your smile in photos or feel self-conscious every time someone says, “Say cheese!” With just a few tweaks to your daily routine, you can enjoy your coffee dates and wine nights and keep your pearly whites looking their best.

      READ MORE: 9 Useful Self-Care Apps For Wellness To Download Now

      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