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    Yes, Poor Oral Health Is Strongly Linked To Serious Disease 

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    Along with handing out toothbrushes at school, it would’ve helped to know that poor oral health is linked to disease – and serious ones too. For a long time, the connection between oral health to overall health has been known but not much discussed. Now, it’s gaining attention. According to the World Health Organisation (WHO), oral diseases affect nearly 3.7 billion people. Untreated tooth decay is the most common health condition, according to 2021 data. And, more studies reveal that the mouth’s bacteria, much like that in your gut, plays a role in overall oral health. Dr Ockert Bekker, a dental surgeon at Bekker Dental and Aesthetics, highlights that neglecting oral hygiene can lead to serious health issues, including diabetes, heart disease, respiratory infections, and an association with mental health challenges. Here’s what to know – and how to protect yourself.The mouth microbiomeThe mouth hosts a diverse microbiome, comprising over 700 taxa (or groups) of bacteria. These microorganisms naturally colonise the oral cavity, thriving in its warm, moist environment rich in nutrients from food and saliva. This ecosystem includes both beneficial and harmful bacteria. Beneficial bacteria, such as Streptococcus salivarius and Lactobacillus species, play crucial roles in maintaining oral health. They aid in breaking down food, produce antimicrobial substances that inhibit the growth of harmful bacteria, and contribute to a balanced oral environment. Moreover, they assist in digestion and support a healthy gut microbiome. Conversely, harmful bacteria like Streptococcus mutans and Porphyromonas gingivalis are associated with dental problems. S. mutans feed on sugars, producing acids that erode tooth enamel and lead to cavities. P. gingivalis is linked to gum infections and systemic inflammation. These can contribute to diseases like diabetes and heart disease.How oral health is linked to disease“Many people don’t realise that their oral health is a mirror of their overall health,” says Dr. Bekker. “Gum disease, for instance, is not just about bad breath or bleeding gums – it can be linked to diabetes complications. It is important to note that gum disease doesn’t cause diabetes on its own, but it can aggravate it. And, uncontrolled diabetes can fuel periodontal problems,” he adds.Research indicates that gum disease can double or even triple the risk of cardiovascular conditions, while individuals with diabetes and poor oral health often struggle with blood sugar control. In South Africa, where nearly 4.5 million people live with diabetes, improving oral hygiene could significantly impact overall health. Respiratory illnesses, a leading cause of hospitalisations in the country, can also worsen when harmful bacteria from infected gums enter the lungs. The psychological effects of poor oral health are equally concerning: individuals suffering from tooth loss and decay are at a 33% higher risk of developing mental health disorders.The microbiome-disease linkThe connection between oral health and gut health is another area of growing concern. The mouth and gut play essential roles in digestion, immunity, and overall wellness. Poor oral hygiene can disrupt the gut microbiome, leading to systemic inflammation, digestive disorders, and chronic diseases. Harmful bacteria from the mouth, particularly in cases of gum disease, can travel through the bloodstream and settle in the gut. This could trigger inflammation linked to conditions such as Crohn’s disease, irritable bowel syndrome (IBS), and leaky gut syndrome.The current consensus is that there is a link (often called the oral-gut microbial axis). There is ongoing research exploring how significant this link is for human disease. This field is relatively new and ever-expanding our understanding of it. “The bacteria in your mouth don’t just stay there,” explains Dr. Bekker. “If you have gum disease, those harmful bacteria can enter your digestive system, causing an imbalance in the gut microbiome. This can contribute to a range of problems, from bloating and poor digestion to serious inflammatory diseases.”The digestive process starts in the mouth, and issues such as tooth decay, gum disease, or missing teeth can hinder proper chewing, affecting digestion and nutrient absorption. Poor chewing habits have been linked to acid reflux, bloating, and slow gut motility. Some harmful oral bacteria, such as Fusobacterium nucleatum, have even been associated with colon cancer and inflammatory gut disorders.READ MORE: Manual vs Electric Toothbrushes: Which Is Better?The conditions associated with poor oral hygiene“It is important to note all these conditions work bidirectionally and may not be the causative agent but part of a larger process in the human body,” explains Dr Bekker. Translation: if you neglect your oral hygiene, you can be at risk of these disease processes. And if you have these disease processes, then your oral health can suffer.Heart DiseasePoor oral hygiene, particularly gum disease (periodontitis), has been linked to an increased risk of heart disease. The inflammation caused by gum disease can contribute to the buildup of plaque in the arteries, raising the risk of heart attack and stroke.DiabetesGum disease can make it harder to control blood sugar levels, increasing the risk of developing or worsening diabetes. Likewise, individuals with diabetes are more prone to infections like gum disease, creating a cycle that can be difficult to break.Respiratory InfectionsPoor dental hygiene can lead to bad bacteria in the mouth. These could be inhaled into the lungs, potentially causing pneumonia or other respiratory infections. This is particularly a concern for those with compromised immune systems or underlying lung conditions.OsteoporosisOsteoporosis, a condition where bones become weak and brittle, can affect the jawbone, leading to tooth loss. Poor dental hygiene can exacerbate the effects of osteoporosis on oral health. This could lead to more severe bone loss in the jaw.Alzheimer’s DiseaseResearch has suggested that gum disease and the bacteria involved in periodontal disease may play a role in the development or progression of Alzheimer’s disease. The bacteria from the mouth may enter the bloodstream and potentially affect the brain.CancerPoor oral hygiene is associated with an increased risk of certain cancers, including oral, throat, and pancreatic cancer. Chronic inflammation in the gums and the presence of harmful bacteria may contribute to these conditions.Gastrointestinal DisordersOral infections or untreated dental problems can lead to bacteria being swallowed. This could potentially cause stomach infections or other gastrointestinal issues. The bacteria can also reach the intestines and affect gut health.READ MORE: 7 Signs You’re At Risk For Gum Disease – And What To DoHow fast does oral health affect overall health?“The gut-mouth connection can take time to manifest in disease. The timeframe can vary depending on individual health, lifestyle, and oral hygiene and the extent of it,” says Dr Bekker. Generally, it can take months or even years for poor oral hygiene to affect the gut and lead to issues like digestive problems, inflammation, or infections. BUT! “The reverse is also true,” warns Dr Bekker. “Once affected, it can take a long time to resolve these issues and restore gut health, which in turn contributes to overall health and well-being.” For example, untreated gum disease can introduce harmful bacteria into the bloodstream. This can eventually impact the gut and lead to conditions like gastroesophageal reflux disease (GERD) or inflammatory bowel disease (IBD). However, the exact time it takes for these issues to develop can differ from person to person. The key to preventing this connection from causing health issues is maintaining good oral hygiene, such as brushing and flossing regularly, eating a balanced diet, and visiting your dentist regularly for check-ups. More

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      How To Pick The Best Bed For Better Sleep, According To Experts

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      We live in a world where the number of personal priorities make for a 25-hour day, every day. And in those hours, sleep is the last priority, always something earned after ticking off every to-do list item. But for women, prioritising quality sleep is not just a luxury – it’s a necessity for maintaining physical health, mental well-being, and hormonal balance. Here’s why sleep matters and how you can pick the best bed for better sleep.We’re in a global sleep crisisNo cap – our sleep is getting so bad, experts are wondering if it’s the next global epidemic. Findings from a 2012 WHO study, which sampled data from over 40 000 adults across eight countries (including South Africa), found alarming statistics. Regardless of the country, 16% of participants reported severe sleep problems – with a markedly higher prevalence among older women. In South Africa, the average adult gets only six to six and a half hours of naptime – well below the recommended seven to nine hours.To make things more nightmarish, our commitment to ruining the planet is keeping us up – literally. According to a 2022 study, rising temps delay sleep, meaning less time in la-la land. That’s most likely because in order to drift off, the human body needs to cool down. Interestingly, the study notes that people in low-income countries, women and people in already hot areas are disproportionately impacted. Other factors affecting dreamtime include work stress and sleep poverty (lower sleep quality because of living conditions like noise pollution or uncomfortable beds).Why sleep is specifically necessary for womenThis might keep you up: because sleep is a fundamental health process for the body, a low-quality slumber results in worse health outcomes, ranging from chronic diseases to cancer. It’s linked to mental health conditions, cardio diseases, type 2 diabetes and obesity. For women, those eight hours are vital to regulating hormones that are important for the menstrual cycle and fertility. Research shows that poor sleep lowers these hormone levels, leading to irregular periods and reduced fertility. Additionally, elevated cortisol levels caused by sleep deprivation can interfere with reproductive hormones, further impacting ovulation and egg quality.For menopausal people, bad sleep can make menopause symptoms worse, exacerbating hot flashes, night sweats and mood swings. Quality rest helps stabilise these hormonal fluctuations and improves emotional resilience during this life stage.On the other hand, a good night’s rest has snowball effects on health. Studies show that well-rested individuals are more likely to have better relationships, improved concentration, and greater emotional stability.READ MORE: If Your Mattress Sucks, You Might Want To Try Pressure Mapping For Better SleepHow to pick the best bedOne way to get better sleep? Pick the best bed – it’s a key factor in influencing quality sleep. According to Dale Harley, Marketing Executive at Restonic SA, taking good care of your bed can prolong the lifespan of your mattress, improve your sleep quality and prevent health issues. A sure sign that it’s time to break up with your bed? It’s been seven to 10 years, the mattress is sagging or you’re getting better sleep on a different bed. Harley shares tips on picking the best bed for your bod:Pick the right mattressAre you sleeping alone? With someone else? Considering their needs will influence your purchase decision. You may want to find a customisable bed, which can be adjusted to fit individual needs.According to your sleep style, you might need a different mattress:Side Sleepers: Plush mattresses provide cushioning for hips and shoulders while maintaining spinal alignment.

      Stomach Sleepers: Firmer mattresses prevent sinking that could strain the neck or back.

      Couples or Light Sleepers: Pocket spring mattresses minimize motion transfer for undisturbed restGo in-storeThe one time online shopping won’t cut it. Go with comfy clothes (and not too sleepy, says Harley – every bed is great when you’re sleepy).READ MORE: Here’s Exactly How To Become A Legit Morning PersonCheck if it fitsA trick from Harley: To check the “fit” of the bed, lie on your back and slide your hand into the hollow at the bottom of it. If it slides in too easily, the bed might be too hard. If you struggle to fit your hand in, the bed may be too soft. You’re looking for just a slight resistance.Ask your doc“If you have any health issues that affect your sleep, it’s worth speaking to your doctor or physiotherapist to get their input before selecting a bed,” says Harley.READ MORE: The Proven Health Benefits Of Getting OutdoorsGet the best sleep with these mattress maintenance tipsHarley recommends the following practices to keep your mattress in tip-top condition:Use a waterproof mattress protector. This creates a physical barrier that helps prevent dust mites and allergens from penetrating the mattress. A quality mattress protector will help to shield your mattress from stains and spills too. “Mattress protectors also make it difficult for bed bugs to access and hide within the mattress,” says Harley. “They can also prevent sweat, body oils, and dead skin cells from seeping into your mattress.”

      Rotate your mattress once a month, promoting even wear and tear and reducing sagging. Some mattresses need flipping vertically as well as horizontally. If you have a no-turn mattress, you should only turn it horizontally (i.e. keep the same surface facing up and just pivot the mattress on the bed base).

      Keep it clean. Regularly vacuum your mattress to remove dust, dirt, and allergens. Spot-clean the mattress with mild detergent and water.

      Air it out. Occasionally remove your bedding and allow your mattress to air.

      Avoid jumping on the bed, which can damage internal components.

      Handle it with care. When moving the mattress, do not lift it by pulling the tape edging. It’s preferable to have two people work together to move the mattress carefully. More

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      “How I Healed My Debilitating Gut Issues Using Food”

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      At 53 years old, HR practitioner turned nutrition and wellness expert Taaliah Weber has a powerful story of how she healed her gut issues. It now drives her mission to help others overcome chronic health challenges.How Taaliah’s Gut Issues BeganIn her early 30’s (in the early 00’s), Taaliah gave birth via Cesarean section. It’s the point at which, from her, the digestive issues began. “There were all sorts of things happening,” she recalls. “I went through a very traumatic divorce. I was a single mom, and then also not taking care of yourself, not eating properly.” She swung constantly between diarrhoea and constipation and felt her productivity at work and her ability to function hampered – something she described as “very debilitating”.  “I’d wake up in the morning with flat abs, but it had a lot to do with the fact that I was scared to eat, because every time I did, my stomach would balloon so I looked six months pregnant,” Taaliah explains. For months, she struggled: “I obviously tried the over-the-counter stuff, the antacids… Eventually, I realised it wasn’t working.”READ MORE: What To Do If A Leaky Bladder Is Ruining Your WorkoutsThe DiagnosisEventually, Taaliah went to see a GP, who referred her to a gastro surgeon. In order to investigate her issue, Taaliah underwent a gastroscopy. “It was very scary,” she recalls. “They take you into the [operating] theatre. They anaesthetise you and push pipes all the way down your throat; it’s terrible but you can see what’s actually happening inside.” From there, a sample was taken from her colon and she realised she wasn’t dealing with a case of IBS but also a hiatal hernia, which meant part of her stomach was pushing through the diaphragm, creating an oesophageal perforation – a three-centimetre tear in her oesophagus. It caused immense pain, acid reflux and of course, IBS.Her surgeon advised against surgery; explaining that lifestyle changes could ease the inflammation. Added to that, even after surgery, there was a chance her hernia could tear her oesophagus again in the future; it could also be torn through physical exertion. Instead, he referred her to a dietician and prescribed medication to clear up any inflammation in her gut. Taaliah was assigned a meal plan and told what to avoid and what to eat instead. “It wasn’t working. I was still in pain,” she says.READ MORE: Is There Anything You Can Eat To Make Your Vagina Smell Good + More Sexual Health Questions AnsweredHer Journey Into Self-educationUnhappy with both the medication and the meal plan, Taaliah opted to take it upon herself to investigate the issue. “I decided to do research and really delve deeper into the foods I was eating and how these were affecting my body,” she says, adding that it was a maze-like endeavour, given the tangle of misinformation online, even in the early 2000’s. “It was my desperation and determination to heal my body that led me to delve deeper into research,” she says. As part of her investigation, Taaliah kept a food journal while simplifying her diet to see which foods triggered pain. What she found? Otherwise healthy foods she’d been eating were not working for her. “It was a simple thing like broccoli; [I wasn’t] associating that with causing gas and being too much fibre, which my body is struggling to digest,” she says.As a result, Taaliah cut out cruciferous veg and legumes, like kale, cabbage, Brussels sprouts, beans and corn. Instead, she opted for veggies like pumpkin, butternut and baby marrows. “Those were easier to digest and didn’t cause bloating,” she says. Gluten was also axed, replaced with rice and wheat-free carbs. She also realised some flavourings were triggering: paprika, black pepper or garlic.While on this journey, Taaliah battled with eating out and making food decisions, all of which became frustrating to navigate. “There was a day that I sat down and actually just cried,” she reflects. “I felt like my life was over, because I had to make all these changes. And it was just so overwhelming, because I loved my food, and I never needed to worry about what I was eating before. And now I had to do this process of elimination and start eating differently.” Having said that, things slowly became better. She didn’t feel bloated, and wasn’t in pain after every meal – “that made it worth it,” she adds.READ MORE: Why Is It So Hard To Quit Vaping? (+ The Exact Steps, Per Experts)Healed Gut, Inspiring MindNot only did Taaliah’s gut health improve, but she also discovered a new passion for nutrition and wellness. Driven by her personal experience, she studied specialised nutrition while continuing her HR career. “The two have merged together so well, because I help a lot of people at our company,” she says, adding that part of her offering is wellness programs for companies. Her business now focuses on helping others reverse chronic illnesses through personalised nutrition plans. She works with clients struggling with various health issues, from weight loss to managing conditions like type 2 diabetes.Today, she speaks at health conferences, conducts wellness programs, and uses platforms like Instagram and LinkedIn to spread her message. Her goal is simple: to provide hope and practical support to those struggling with health challenges, proving that with the right information and support, healing is possible. What she’s all about, Taaliah maintains, is “giving hope to people, helping and supporting people and equipping them with the right tools to be able to become the best that they can be,” she says. “And health is very much a part of that, because it impacts every area of our lives.”Taaliah’s company, Gymdols, is accessible on her Instagram here.   More

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      How To Fix Constipation

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      Blocked. Delayed. Backed-up. Struggling to go number two. Constipation. Whatever you call it (or not) it’s a very embarrassing topic. Despite that, it’s something more of us suffer with than you might think. It’s an uncomfortable and frustrating experience that many people face at some point in their lives. In fact, studies show that women are more likely to get constipated than men. (Mmmkay 😒 )Understanding constipation is the first step toward finding relief. If you haven’t yet spoken with a medical professional about your poop problems, this guide will break down everything you need to know about understanding and managing constipation.What Is Constipation?ICYDK, constipation occurs when bowel movements become infrequent or difficult to pass, often leading to discomfort and bloating. It can be caused by a variety of factors, including a diet low in fibre, inadequate water intake, lack of physical activity and certain medications. Other causes include changes in routine, such as travel, stress and ignoring the urge to have a bowel movement. In some cases, underlying medical conditions like irritable bowel syndrome (IBS), hypothyroidism, or neurological disorders can also contribute to constipation. What Causes Constipation?Several factors can contribute to constipation, including:Dietary Choices: A diet low in fibre and high in processed foods can lead to hard, dry stools that are difficult to pass. Fibre helps to bulk up stool and promote regular bowel movements.

      Hydration: Inadequate water intake can result in dehydration, making stool harder and more challenging to pass. Proper hydration is essential for softening stool and promoting regularity.

      Physical Inactivity: A sedentary lifestyle can slow down the digestive system. Regular physical activity helps stimulate intestinal function and promotes regular bowel movements.

      Medications: Certain medications, such as painkillers (especially opioids), antacids, and some antidepressants, can cause constipation as a side effect.

      Medical Conditions: Conditions like irritable bowel syndrome (IBS), hypothyroidism, and diabetes can contribute to constipation. Additionally, neurological disorders that affect the colon and rectum can also cause issues.

      Lifestyle Factors: Ignoring the urge to have a bowel movement, stress, and changes in routine (such as travel) can disrupt normal bowel habits and lead to constipation.

      Pregnancy: Hormonal changes and the pressure of the growing uterus on the intestines can slow down the digestive process, leading to constipation.Am I Constipated?In 1997, a diagnostic tool was created to help classify stools into seven categories. The Bristol Stool Form Scale characterises stool based on its consistency; and this can help identify if it is a healthy bowel movement.Experts consider types 1 and 2 to be uncharacteristically hard and indicative of constipation, while types 6 and 7 are unusually loose and may indicate diarrhoea. Healthcare professionals generally consider types 3, 4, and 5 to be the most typical.How To Relieve Constipation Integrating simple lifestyle changes can make a significant difference in managing constipation.HydrateStart by increasing your daily water intake. Hydration is crucial for keeping stools soft and easy to pass.Exercise Regular physical activity is also essential. Aim for at least 30 minutes of moderate exercise most days of the week. Whether it’s brisk walking, yoga, or cycling, movement stimulates digestion.Manage stressThrough relaxation techniques such as meditation or deep breathing exercises. Stress can disrupt bodily functions, including digestion.Avoid junk foodExcessive consumption of processed foods high in sugar and fat; they can contribute to sluggishness in your gut. Focus on whole grains and fresh fruits instead for better digestive health.READ MORE: 10 Dietician-Approved Lifestyle Changes That’ll Curb Those Uncomfortable IBS SymptomsThe Best Products That Help You PoopCOOL STOOL

      100% raw, high-fibre, and super seed mix is a nutritionally diverse daily supplement that enhances natural bowel movements.

      ARTICHOKES

      Packed with fibre and antioxidants, these nutrient-dense veggies help keep your digestive system happy.

      BANANAS

      Packed with soluble fibre (3.1g), a medium-sized one can help regulate digestion and keep you regular.

      BERRIES

      Say goodbye to discomfort and hello to relief! Here, your weapon against constipation, they’re packed with fibre.

      PROBIOTICS AND PREBIOTICS

       Probiotics introduce good bacteria that keep your digestive system in harmony, while prebiotics nourish those good guys.

      OATS

      Packed with soluble fibre, they not only promote regularity but also keep you feeling full and energised. 

      READ MORE: 8 Natural Foods That Actually Work To Relieve Constipation More

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      What To Do If A Leaky Bladder Is Ruining Your Workouts

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      Getting in your stride during a workout is a great “I Am Woman, Hear Me Roar!” feeling. But a leaky bladder, known as urinary incontinence, can ruin your flow by sending you to the bathroom every two minutes. If this sounds like you, read on about incontinence and how to tighten the lid on a leaky bladder.What is a leaky bladder during workouts?You’ll likely experience this if you jump, lift heavy or even sneeze – and you accidentally pee yourself. This leaky bladder during workouts, formally known as urinary incontinence (UI), is “the involuntary leakage of urine”, says Dr Julius Jacobs, a Pretoria-based urologist. “Urinary incontinence occurs when the muscles and nerves that control the bladder fail to work properly, leading to accidental urine leakage.”It exists on a spectrum, which includes just a few drops or the complete inability to control your bladder.  There are also different types of UI:Stress incontinence: A leaky bladder when pressure is put on it (i.e., you bracing your core during a heavy lift or coughing). “It is often linked to weakened pelvic floor muscles [like] after childbirth or surgery.”Urge incontinence: Also known as an overactive bladder, this type involves a sudden, intense urge to urinate, followed by involuntary leakage. It is caused by overactivity of the bladder muscles and may occur frequently, even during the night.Overflow incontinence: This happens when the bladder does not empty completely, leading to dribbling or constant leakage. It can result from nerve damage, blockages, or weak bladder muscles (your pelvic floor muscles are separate from these).Functional incontinence: A physical or mental impairment, such as arthritis or dementia, which prevents someone from reaching the bathroom in time.Mixed incontinence: This is a combination of two or more types, often stress and urge incontinence.READ MORE: Pelvic Floor Exercises: What Are They & How, When And Why Do You Need ThemWhy is a leaky bladder even happening?A number of factors influence the presence of urinary incontinence:Certain consumables: excessive caffeine, alcohol or even some meds can irritate the bladder, says Dr Jacobs. They may also increase urine production, meaning multiple bathroom trips.Medical conditions: Like functional incontinence, some conditions might impact UI. This includes diabetes, obesity, UTIs or neurological disorders, says Dr Jacobs.Ageing: With age, bladder capacity decreases, along with muscle tone, which increases the risk for a leaky bladder.  Pregnancy and childbirth: “The added weight during pregnancy and potential pelvic trauma from childbirth can weaken bladder control,” explains Dr Jacobs.READ MORE: 8 Pelvic Floor Exercises That Are Better Than KegelsTreatment options for urinary incontinenceIn some cases, you can improve UI yourself by following these tips:Reduce the alcohol or caffeine intake and time the consumption. (Try to drink less before a workout or when you’re sick; when you know your bladder is iffy.)

      Consider your weight. Research shows a correlation between having unhealthy excess fat and having UI. Per a paper in Obstetrics & Gynaecology, obesity is shown to be a strong risk factor for urinary incontinence. It’s thought that excess body weight increases the pressure on the abdomen and bladder, which in turn damages the nerves and muscles that create a healthy pelvis-bladder function. Studies have also shown that weight loss could reduce UI.  

      Do pelvic floor exercises. You knew this would feature in a story about a leaky bladder! It’s not only great for sex and overall health but is a very important factor in reducing UI. These include Kegel exercises and using weights, like Yoni eggs.

      Try bladder training. If you schedule your bathroom breaks and add in delay techniques, this could retrain your bladder, says Dr Jacobs.

      Wear pads. They’ll keep things dry.

      Get medical intervention. In cases where the above doesn’t work, it’s best to see a doctor for assistance.READ MORE: This 5-Move Pelvic Circuit Will Totally Change How Your Orgasm FeelsIs it time for a doctor?If things don’t improve, it’s worth checking in with a professional, like a urologist. This would include diagnostic tests, like urine analysis, imaging (ultrasounds or other imaging to assess bladder and urethra function) and specialised tests, like urodynamic testing to measure bladder pressure and function.What would medical treatments involve?Treatment would depend on the type and severity of incontinence, says Dr Jacobs. This might include medication to relax bladder muscles or address underlying conditions, medical devices or Botox (to calm overactive bladder muscles). It might also include surgery, in severe cases. More

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      Creatine Could Boost Your Brain After A Bad Night’s Sleep, Research Finds

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      It can be hard to think clearly after a bad night’s sleep. And, although nothing will replace a high-quality snooze, new research suggests taking a particular supplement may help you release some of that mental fog. We’re talking about creatine and sleep, and how it might be a secret weapon. Creatine is usually used to boost muscle performance, but now it’s being linked with being able to think clearly after a poor night of rest. Here’s what the study found, plus what a neurologist wants you to know.Meet the experts: Dr Vernon Williams, neurologist and founding director of the Centre for Sports Neurology and Pain Medicine at Cedars-Sinai Orthopaedics in Los Angeles. Dr W. Christopher Winter, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast.What is creatine?Creatine is a compound that’s usually found in your muscles and brain, per the Mayo Clinic. Your body’s liver, pancreas and kidneys make about a gram of creatine a day, but you can also get creatine from eating seafood and meat.You can also take creatine in supplement form. People tend to do this to help them build muscle and lower the risk of injury, according to the Mayo Clinic. READ MORE: We Tried Morphée, A Screen-Free Sleep Device To Help You Actually Doze OffWhat did the study find about creatine and sleep?The study, which was published in the journal Scientific Reports in February 2024, had 15 healthy people in their 20s stay in a lab overnight for two nights, separated by at least five days. During those stays, they were kept awake all night. During one night, participants were given 0.35 grams of creatine per kilogram of body weight; on another night, they were given a placebo. The participants were also asked to do cognitive tasks before they took the creatine or placebo and at three other points during the night.The researchers discovered that three hours after taking creatine, the participants had positive changes in their brain metabolism and cognitive performance on tests. (They especially did well with processing capacity and short-term memory.) This impact peaked four hours after they took the supplement, but lasted over nine hours. The researchers concluded that taking a single, high dose of creatine can “partially reverse” some impacts of sleep deprivation. READ MORE: Creatine Guide: What It Is, How It Works, Proven Benefits And The Truth On Side EffectsHow could creatine boost cognitive performance?The study didn’t look at why this happens – it simply found a link. However, there are some theories. “The brain is a massive consumer of oxygen and energy, and creatine seems to help with the process of energy and nutrient utilisation,” explains Dr W. Christopher Winter, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast. “This can help reduce the negative effects that sleep deprivation has on cognitive processing speeds.”Creatine appears to “mitigate cognitive decline related to fatigue by supporting the brain’s energy metabolism,” explains Dr Vernon Williams, a neurologist and founding director of the Centre for Sports Neurology and Pain Medicine at Cedars-Sinai Orthopaedics in Los Angeles. To put it into layman’s terms, creatine may help the brain get key nutrients faster.This is a shift from typical creatine usage, though, notes Winter. “Many people have thought about creatine supplementation as a relatively ‘long term’ effect – like building muscle,” he says. “This study suggests that the effects of creatine could be much faster than originally thought.”What are the other benefits of creatine?A range of research has found that creatine may have several potential benefits for your health. Those include:Increasing lean body mass

      Boosting energy levels

      Enhancing muscle recovery

      Improving cognitive function

      Curbing the effects of short-term sleep deprivation

      Keeping your hormone levels consistentA January study even found that creatine might be a good additional treatment for depression, on top of talk therapy and any other treatments that your mental healthcare provider suggests. READ MORE: What Is Sceletium And What Does It Do?Should women take creatine?It’s crucial to talk to a medical provider before adding any supplement to your routine to make sure it’s right for your needs. However, research suggests that creatine may benefit women, so it’s definitely worth considering. Check out Women’s Health‘s favorite creatine powders below:Creatine Supplements To BuyNOW Sports Creatine Monohydrate Powder

      Now’s creatine powder is free of artificial colours and flavours and uses nano-particle nutrients to help fuel your day. It’s also unflavoured, so you can blend it into just about anything. Now is third-party tested to make sure no harmful ingredients end up in your creatine powder.

      USN Pure Creatine Monohydrate Powder

      This unflavoured creatine is is a micronised form of creatine, enhancing the absorption and bioavailability. USN employs extensive third party testing to ensure the quality and quantity of what’s one the label is always delivered. Plus, it is also Halal certified.

      Biogen Pure Creatine Monohydrate Powder

      According to Biogen, this is one of the most popular sports nutrition supplements in the world. And the compact 100g size makes it easy to keep in your bag so you can take some whether you’re going to gym or travelling. Just mix it with water, pre-workout or your go-to smoothie and enjoy.

      This article by Korin Miller was originally published on Women’s Health US.Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      New Study Finds Exercise Before Cancer Diagnosis May Lower Progression Risk

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      Engaging in regular physical activity before a cancer diagnosis can significantly reduce the risk of cancer progression and mortality, according to new research published in the British Journal of Sports Medicine. The study, conducted by Discovery Vitality in partnership with researchers from Wits University and the University of Western Ontario, highlights the critical role of physical activity in cancer progression and survival.The groundbreaking study retrospectively analysed data from 28,248 individuals with stage 1 cancer, examining their levels of physical activity prior to diagnosis.Moderate to high physical activity (60 or more minutes per week) compared to no activity in the year preceding the diagnosis of cancer was associated with:27% lower risk of cancer progression.

      47% lower risk of death from any cause.Low physical activity (less than 60 minutes per week) compared to no activity in the year preceding the diagnosis of cancer showed:16% lower risk of cancer progression.

      33% lower risk of death from any cause.Dr Mosima Mabunda, Head of Wellness at Discovery Vitality, noted: “This research provides strong evidence that physical activity should be a key component of cancer care, before and after diagnosis. Exercise not only helps reduce the risk of developing cancer but also improves survival outcomes, making it a powerful tool in managing the disease.”READ MORE: Ready To Get Fit? Tap Into The New Vitality Fitness PlatformThe global cancer burdenCancer remains a leading cause of premature death globally, with approximately 1 in 5 people expected to develop the disease in their lifetime. According to the World Health Organization (WHO), cancer was responsible for 9.7 million deaths worldwide in 2022. In South Africa, the situation is equally concerning, with the National Cancer Registry (NCR) reporting that the lifetime risk of developing a cancer is 1 in 8 females and 1 in 6 males.The preventable nature of many cancers highlights the importance of lifestyle interventions. It is estimated that 30–40% of cancers could be prevented by addressing environmental and modifiable risk factors such as physical inactivity, smoking, poor dietary habits and obesity. These same factors not only influence the risk of developing cancer but may also impact cancer progression, recurrence, and mortality.The study’s findings reveal that the benefits of physical activity are long-lasting. Five years after a cancer diagnosis, individuals who were physically active before their diagnosis had significantly lower rates of cancer progression compared to those who were inactive. Dinesh Govender, CEO of Discovery Vitality, commented, “Our core purpose at Discovery Vitality is to enhance and protect people’s lives, and this research strongly supports the value of physical activity in cancer care. People who build a habit of regular physical activity are more resilient, which is why we prioritise incentivising exercise through our programmes. It’s heartwarming to know that the work we do at Discovery Vitality makes a meaningful difference in improving survival rates and quality of life for cancer patients.”Implications for public healthThis research adds to the growing body of evidence that physical activity is a vital component of public health strategies. By prescribing exercise, healthcare providers can help reduce the burden of cancer and improve outcomes for those diagnosed with the disease.Discovery Vitality champions initiatives that help individuals develop a habit of regular physical activity, recognising its critical role in disease prevention and management. The findings from this study show the importance of incorporating exercise into cancer care protocols and public health recommendations.In yet another effort to encourage healthy living, Vitality presented the findings of a study they partook in, which found a positive correlation between physical activity and the reduction of cancer progression and death. Some of the study authors present at the launch cast a spotlight on the ‘Big Five’ cancers in South Africa – and delved deeper into the complexities of cancer treatments as well as the role of exercise in the battle against cancer. All in all, an enlightening study that will hopefully get more people to move their bodies. It’s never too late to start! – Kemong Mopedi, Deputy EditorREAD MORE: Can Your VO2 Max Really Reduce Your Death Risk?For individuals, this serves as a powerful reminder of the health benefits that even modest levels of exercise can bring. **WH Partnership More

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      Exactly How To Bug-Proof Your Summer And Beat The Itch

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      Summer’s here and so are the bugs. But don’t let them turn your sunny adventures into an itchy nightmare. Whether it’s ticks lurking in the veld, mozzies crashing your backyard braai, or bed bugs haunting your travels, these tiny troublemakers can ruin the holiday fast. Here’s how to avoid scratching your way through the season with our bug-proof guide.Ixodes (Tick)Favourite HangoutThe veld, especially where it’s warm and humid — such as the east coast. “Ticks sit on grass stalks or leaves and wait for animals or humans to pass by so they can latch on,” says entomologist Dr David Merritt.Signs You’ve Been BittenYou’ll find a tick in your bits. Seriously. “Often people don’t realise they’ve been bitten until they scratch an area and find a tick,” says Merritt. Preferred dining areas: hairline, armpits and groin. Symptoms can include an unsteady gait, weakness in your limbs, multiple rashes, headache, fever, flu-like symptoms and partial facial paralysis.Avoid Being LunchWear tight clothing, like leggings, rather than baggy gear in the veld.Ease the ItchGet it out! It’s crucial to get the whole tick out as its head can continue releasing toxins even after the body has been removed.Culicidae (Mosquito)Favourite HangoutMozzies love living near water — because this is where the suckers breed. “Always empty pots and containers around your house after it rains, or mosquitoes will set up camp,” cautions Merritt.Signs You’ve Been BittenA bite is red, raised and itchy as hell.Avoid Being LunchTo bug-proof use an insect repellant containing DEET — it confuses mozzies by jamming their odour receptors. DEET-based repellants keep mozzies at bay for around 300 hours, while citronella-based ones need to be reapplied every 20 minutes, adds Dr Pete Vincent of Netcare Travel Clinics, who also advises spraying your clothing with fabric insecticides containing Permethrin. If you really aren’t keen on DEET-based repellants, try something natural like Pure Beginnings Natural Insect Repellent Stick.Ease The ItchIf you don’t have OTC cream, Dr John Murtagh suggests rubbing dry soap on the bite. Desperate? Vinegar and saliva may also help.READ MORE: 6 Ways To Soothe That REALLY Painful SunburnCimex lectularius (Bed bug)Favourite HangoutMattresses, headboards and carpets in backpackers and dirty hotel rooms.Signs You’ve Been BittenYou’ll wake up with a cluster of itchy red lumps on your body — they often run in a line as the buggers like to follow your veins.Avoid Being LunchThoroughly check your mattress, bedframe and base for bugs — or their little red droppings. “Bed bugs drink blood, so naturally they excrete it too,” says Merritt. Ew!Ease The ItchImmediately hop in a cold shower and clean the bites with antiseptic soap to prevent them getting infected, recommends Murtagh. Post shower, slather on some good ol’ calamine lotion to dull your desire to scratch.Siphonaptera (Flea)Favourite HangoutYour beloved furry housemates.Signs You’ve Been BittenSmall, red, itchy bumps, grouped in clusters of around three or more.Avoid Being LunchUse a flea comb to inspect your pet’s skin at least once a month, recommends Murtagh. If you find any fleas, be sure to use a vet recommended topical treatment. On your pet, that is. PS: never use a dog flea treatment on your cat or vice versa, as the ingredients are different and can be deadly when used on the wrong animal.Ease The ItchIf you’re the one scratching, head to your pharmacist for a cortisone cream (you may need a prescription). Then, to ensure you’ve wiped the critters out of your home, wash all linen on a hot setting and treat your carpets with a DIY fumigation bomb. More

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      What Happens To Your Body (And Brain) When You Get A Gift

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      Doesn’t matter if you’re giving or receiving – your brain straight-up loves a fab pressie.The AnticipationIf you’re doling out the goods, your brain’s regions for intellect, memory and emotion are busy trying to ID the perfect present for that special someone. All the activity can leave you excited and anxious.On the receiving end? Sneaking a peek at a wrapped gift can ignite your noggin’s reward centre, releasing the feel-good neurotransmitter dopamine. If your mate hints that what’s inside is beyond awesome, you should both experience this anticipatory pleasure surge.The ExchangeIf you gave or received a winner, your brain’s reasoning and emotion centres pump out oxytocin, the so-called love or bonding chemical. Women tend to get bigger hits of the stuff than guys do – score! That, in turn, unleashes stress-reducing serotonin. Things can become even more intense when it’s a big gift or a huge surprise. The brain fires off arousal signals, which rev up your pulse, tense your muscles and dilate your pupils. And yebo, there’s loads more of that oxytocin, too.If what you unwrap is more ugh than whoop, the area of your brain that deals with disappointment lights up. With little or no oxytocin rush, you may feel emotionally distant from the giver. One study even found that, after an unsatisfying gift exchange, men rated themselves as less compatible with their girlfriends. The AftermathSaying thank you – and meaning it – can increase optimism and overall well-being for both parties. Less altruistic bonus: gratitude can also spur on future largesse.Givers, take note: generosity can trigger extra happy hormones that may keep you cheerful for up to three months – a receiver’s high, by contrast, typically lasts only a few weeks to one month.Gift Ideas For Everyone More