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    Your Burning UTI Treatment Questions, Answered

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

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

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

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

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

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

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

      Trim time. Keep those toenails neatly trimmed and short.

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

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

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

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

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

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

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

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

      Nexcare Toe Blister Plasters Comfort

      Feetures Elite Light Ankle Socks More

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

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

      Encourage open conversations between doctors and patients about treatment plans.

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

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

      What dietary or lifestyle changes should I make?

      How do these changes support my treatment plan?

      How often should I follow up with my doctor?

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

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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