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    Manual vs Electric Toothbrushes: Which Is Better?

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    When it comes to brushing your teeth, one question tends to always come up: which is better, manual or electric toothbrushes? Experts say they each have their own set of pitfalls and boons.

    But what is important is that everyone brushes their teeth twice a day for two minutes each. That’s because the mouth is the gateway to the gut, which in turn impacts your bod’s overall health. Plus, according to the South African Medical Research Council (SAMRC), “Abnormal bacterial communities in the oral cavity have been linked to liver disease, renal failure, cancers, heart disease and hypertension.” Scary stuff indeed.

    READ MORE: 5 Morning Routines That Actually Work, According To Science

    Why Do Manual Toothbrushes Get A Bad Rap?

    Manual toothbrushes are useful for cleaning teeth and play a vital role in good oral hygiene, when done properly. But for many people, using the wrong technique or brushing for too short a time can mitigate the benefits of brushing.

    It’s Really Easy To Use Your Manual Toothbrush Wrong

    “Often, people do not brush their teeth for long enough with a manual toothbrush or use the incorrect brushing technique – such as scrubbing back and forth with a hard pressure – which may result in tooth abrasion and gum recession,” says Dr Tinesha Parbhoo, Head of Clinical Support Services for the South African Dental Association.

    You Need A Certain Amount Of Mobility And Coordination

    It can also be difficult to use if you’re a person with limited dexterity in your hands. “Manual toothbrushes also require a certain level of dexterity and coordination for effective use, which may be challenging in people with arthritis,” adds Dr Parbhoo. Added to that, a large brush head can make it difficult to reach the back of the mouth.

    READ MORE: 10 Dietician-Approved Lifestyle Changes That’ll Curb Those Uncomfortable IBS Symptoms

    The Benefits Of Electric Toothbrushes

    “Electric toothbrushes usually have rotating and oscillating heads,” says Dr Parbhoo. “This assists in removing plaque and debris from hard-to-reach areas, which results in an overall reduction in plaque and calculus and improves total gingival health.” New-gen electric toothbrushes have built-in timers that remind you to change quadrants. They also only stop when the recommended two minutes are up. It doesn’t end there:

    They’re Beneficial For People With Limited Mobility

    Electric toothbrushes do most of the work for you, and are particularly helpful for people with mobility issues such as arthritis or carpal tunnel.

    They Could Be Less Wasteful

    When it’s time to replace your toothbrush, you only have to replace the head of the electric brush, not the entire item, as you would with a manual toothbrush.

    They Have Special Features

    Some electric toothbrushes boast special features like built-in timers, different speeds and pressure sensors to ensure you get the most out of your brushing session.

    READ MORE: It’s Possible To Reverse Type 2 Diabetes, According To One Woman Who Did It 

    3 Electric Toothbrushes To Try

    Philips 3100 Series

    The 3100 Series is an ergonomically designed, lightweight sonic electric toothbrush with a built-in pressure sensor. The bristle vibrations drive micro-bubbles deep between teeth and along the gum line.. Plus, with 31 000 gentle brush strokes per minute this toothbrush will break up and sweep away plaque while protecting your teeth and gums.

    Pomadent Pomabrush

    This unique brush is soft, sleek and truly aesthetically pleasing. With 15 000 sonic vibrations per minute, you’ll get a superior clean. The brush also comes with your choice of nylon-silicone or silicone bristles, for those with sensitive gums.

    What’s extra cool? The nylon-silicone brush head is also infused with charcoal for a deeper clean and this toothbrush is waterproof, meaning you can brush in the shower if that’s your thing.

    Oral-B iO Series 5

    The small, round brush head makes for easier access to those hard-to-reach areas. Plus, a Smart Pressure Sensor changes colour when you’re brushing too hard or too softly (neat!). But if that’s not enough, A.I. Brushing Recognition recognises your brushing style and guides you to better brushing every day. It then connects to an app with detailed insights.

    READ MORE: Could Bed Rotting Be The Answer To Your Self-Care Struggles?

    So, Are Electric Toothbrushes Better?

    According to experts, the jury’s out. “Many studies report that powered toothbrushes are more effective in removing plaque due to a predefined power and force which can effectively remove plaque, gingivitis and overall bleeding,” explains Dr Parbhoo. “Other studies indicate that manual toothbrushes, when used correctly, are as effective as manual toothbrushes in removing plaque.”

    But, one caveat: all these studies only looked at the effectiveness of rotating-oscillating toothbrushes compared to other types of electric toothbrushes on the market.

    No matter what you opt for, always remember the golden rule: brush your teeth twice a day for two minutes each time. More

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      9 Quick Health Tests You Can Do At Home Yourself

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      These quick health tests, which you can do at home, take minutes (in some cases, seconds) and can reveal a number of things that need attention. Hop onto it. 

      Why Your Should Be Doing Your Own Health Checks At Home

      Reality check: At your last doctor’s visit, how long did it take? 15 minutes? Maybe less? Contending with short doc appointments – problems with that notwithstanding – means you need to advocate for yourself and have info on hand. Plus, knowing your health status only benefits you more in the long run, especially when it comes to being heard by your GP.

      Added to that, self-screenings play a vital role in catching conditions early on when they’re still easier to treat. Arm yourself by doing these speedy checks below and making sure that when your app does arrive, you’ve got all your bases covered.

      READ MORE: This Is What It REALLY Feels Like To Have A Mammogram

      The 9 Quick Health Tests You Should Do Today

      Test 1: Climb The Stairs

      Time: 3 minutes 

      Do it: Try climbing four flights of stairs in less than a minute – no running required

      What It Shows

      Per study author Dr Jesús Peteiro, a cardiologist at University Hospital A Coruña, Spain, taking the stairs is a good indicator of how well your ticker is, well, ticking. “If it takes you more than one-and-a-half minutes to ascend four flights of stairs, your health is suboptimal, and it would be a good idea to consult a doctor,” he explained in a press release.

      In the study, participants ran on a treadmill and then climbed a set of stairs after a brief rest. 58 percent of patients who completed the stair climb in more than 1.5 minutes had abnormal heart function, the studies revealed.

      Out of breath or feeling a tightness in your chest? See your doc, ASAP.

      READ MORE: 5 Heart Disease Risk Factors Every Woman Needs To Know About

      Test 2: Balance On One Leg

      Time: 40 seconds 

      Do it: Take off your shoes. Now, balance on one leg for ten seconds. Easy enough? Do it with your eyes closed.

      What This Quick Health Test Shows

      Bummer alert: Balance deteriorates as you age. But according to studies, having good balance is a powerful indicator of how long – and healthily – you’ll live. In a 2014 British Medical Journal study, 53-year-old adults were tested by seeing how long they could stand on one leg. When the researchers returned to the study 13 years later, they found that the test had independently predicted the chance of participants dying over that period.

      The highest indicator of death? Lasting less than two seconds. It’s hard because when we remove our eyes from the equation, our body has to work that much harder to keep us upright. But all is not lost. Improve your balance with single-leg deadlifts that build all-over strength, or try yoga.

      READ MORE: Boost Your Morning Routine With This Easy 15-Minute Yoga Flow

      Test 3: Check Your Moles

      Time: 5 minutes 

      Do it: Examine yourself in a well-lit room, checking your back, upper arms and backs of your legs as well as everywhere else. Check for abnormal growths and misshapen moles.

      What This Shows

      Checking your skin for moles is the second line of defence against skin cancer (the first being rigorous use of sunscreen). “Melanoma is a type of skin cancer affecting melanocytes, the pigment-producing cells,” says Pretoria-based dermatologist Dr Tarryn Jacobs. “It is also the most dangerous type because of its potential spread to distant organs and tissues.”

      Even if you’re a POC, checking for moles is vital, says Dr Jacobs. “Although certain skin cancers are less prevalent in non-Caucasian racial groups, when they do occur, they tend to be diagnosed at a later stage,” she says. “The most common location for melanoma in patients of skin of colour is the lower extremities – the soles of the feet, in particular. This is a type of melanoma called acral lentiginous melanoma, which is an aggressive type.”

      READ MORE: Sunscreens For Every Skin Type And Situation

      Test 4: Check Your Breasts

      Time: 5 minutes 

      Do it: Check your breasts for lumps, bumps and abnormalities.

      What This Quick Health Test Shows

      When combined with regular screenings with your doc and mammograms, self-screening is a powerful tool in detecting breast cancer. If you’re a person of colour, check your tatas, even if you’re young. Per a 2020 study, breast cancer in Black women often manifests at a young age. But, as with anything, it can happen to anyone, so check yo’self a few days after every period ends, according to Breastcancer.org. 

      Exactly how to check your breasts

      Stand in front of the mirror, hands at your hips and have a look at your melons. Check that they’re not swollen or distorted. Check for inverted nipples, redness, soreness or rashes.

      Next, lie down with one hand above your head. With your other, press down with your fingers and move them in a small, circular motion. Cover the entire breast from top to bottom, side to side; from your collarbone to the top of your abdomen, and from your armpit to your cleavage. Breasts should feel firm and not lumpy.

      READ MORE: 11 Symptoms Of Breast Cancer In Women That Aren’t Lumps

      Test 5: Check Your Iron Levels

      Time: 30 seconds 

      Do it: Check if the lines on your palm are pale, check for pale gums and eyelids, or cold hands and feet.

      What It Shows

      Around 50 percent of South African women are iron deficient, per an estimate by Ogilvy Health. A frightening statistic, with real implications. “Iron is used in the body to assist in the formation of red blood cells. These cells carry oxygen around the body, to our muscles and organs,” says Dr Eden Lurie, a GP in Cape Town.

      People low on iron feel lethargic, short of breath and can even have itchy skin. “If untreated, you can be at increased risk of infection as your immunity is lowered, and in severe cases, it can lead to heart failure,” notes Dr Lurie.

      READ MORE: Um, A Scary 50% Of SA Women Are Iron Deficient

      Test 6: Do The Paper Test

      Time: 3 seconds 

      Do it: Place a small piece of paper on your hands and check if it shakes. It’s better to see it this way than examining your hand by itself. 

      What it shows

      Shaking hands can reveal a few things. It can be hereditary, so see if your folks have shaky hands, too. Had too much caffeine? Stressed? These could cause a case of the trembles. On the other, erm, hand, it could also be a sign of neurological disease or a simple vitamin B12 deficiency.

      If you’re also struggling with rapid weight loss and a rapid or irregular heartbeat, shaking hands could be a sign of hyperthyroidism, a condition when your thyroid gland makes too much of the thyroid hormone. “If your hands are shaking it is best to visit your doctor for a full check-up,” advises Dr Lurie.

      READ MORE: 10 Best Essential Oils To Help Relieve Anxiety and Stress

      Test 7: Ask Yourself These Questions

      Time: 15 minutes 

      Do it: Ask yourself these questions, suggests psychologist Sanam Naran, founder of Conscious Psychology in Johannesburg. 

      What are the three most frequent emotions I’ve been feeling in the last two weeks to a month? 

      Can I easily name my emotions or do I struggle to put a name to them?

      Do I notice changes in my sleeping patterns or eating habits? 

      How often do I do things that I enjoy or put my needs first? 

      What do I do to take care of my mental health?

      On a scale of 1-10 (1 being low, 10 being good) how would I describe my emotional health?

      What it shows

      “These questions are important because they gauge whether an individual’s mental health is good or needs to be taken care of,” elaborates Naran. “It also allows them to reflect a bit deeper on themselves and ask questions that they may have been ignoring.” If your answers to these questions turn out less than satisfactory, it might be time to chat with a therapist, who can help sort through what’s really behind your low feelings. 

      READ MORE: 18 Mental Health Books For Anxiety, People-Pleasing And More

      Test 8: Complete The Sitting To Rising Test

      Time: 2 minutes 

      Do it: Simply stand up, then lower yourself into a cross-legged position, without using your hands or knees. Now, stand back up again – without using your hands or knees. It’s easier said than done.

      What this quick health test shows

      While it might make for great TikTok content, this challenge does so much more than that. A group of Brazilian researchers linked this test to mortality, with those able to perform it being more likely to live longer. “It is well known that aerobic fitness is strongly related to survival, but our study also shows that maintaining high levels of body flexibility, muscle strength, power-to-body weight ratio, and coordination are not only good for performing daily activities but have a favourable influence on life expectancy,” says Dr Claudio Gil Araújo of the Clinimex Exercise Medicine Clinic in Rio de Janeiro in a press release.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      Test 9: Measure Your Waist

      Time: 2 minutes 

      Do it: Use a tape measure and see how large your waist circumference is, measuring right above your belly button.

      What it shows

      “Waist circumference is a good indicator of your visceral fat – namely fat surrounding your abdominal organs that shows on your torso,” says Dr Lurie. When it exists in excess, this kind of fat can be dangerous to your health. “Having an increased waist circumference puts you at higher risk for developing high blood pressure, diabetes and coronary heart disease,” warns Dr Lurie.

      If yours is larger than 80cm, it’s time to make some changes. Incorporate more veg into your diet, reduce stress (cortisol plays a role in fat stores), nix the fast food and pick up more exercise to reduce this kind of fat around your abdomen. 

      This story was published in the March/April 2024 edition of Women’s Health South Africa by Michelle October. More

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      It’s Possible To Reverse Type 2 Diabetes, According To One Woman Who Did It 

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      Type 2 diabetes is often referred to as a lifestyle disease. Even so, it can be a lot to manage, with injections and closely monitoring blood glucose levels throughout the day, as well as closely managing food intake to make sure levels don’t go off-kilter. But is it reversible? Some say yes, with a healthy lifestyle and most especially, with weight loss. One woman managed to remove the disease from her life when she underwent bariatric surgery and lost weight in the process. Here, Jo-Anne Campbell’s story of how she could reverse type 2 diabetes.

      It started with tumours

      My journey started very strangely, with my sister having a dream in 2010 that I would die in January 2011. She has a foresight for these things. I put this dream of hers aside just to be confronted with a hard reality in January 2011. It was a very hot day as I remember and I decided to drink my husband’s last beer in the fridge. After falling asleep for a few hours, I woke up with pain in my abdomen and found that it had swollen significantly. I looked nine months pregnant.

      After seeing specialists and having tests and scans done it was determined that my liver was the issue. The scans showed my liver, which looked like pencil holes punched in it. It contained 43 tumours called adenomas in it. Each tumour has a possible 3 percent of becoming cancerous. One of the tumours had bled inside itself and became hard. It measured 5 by 7 cm in size.

      At this stage, I developed diabetes, high blood pressure and cholesterol. My specialist did not know what the tumours were exactly or how to treat them. Fortunately, I was referred to the best liver specialist in Africa. He could only remove four tumours – the liver and the tumours were fused together. There were just too many and because it was my hormones causing these tumours, I could not receive a liver transplant as my body would only make more tumours. The specialist did the surgery and it was successful. After one to two years, I managed to lose 20kg. I regained all and more weight over a span of five years and just accepted all the weight for another three years until I felt unwell again. I started eating increased portions and dropped all the exercise completely. That combination allowed the weight gain to increase. I weighed close to 110kg.

      Spiralling out of control

      With this increase in weight, my diabetes spiralled out of hand and no medication could help bring the sugar levels down. I was at this point very unhealthy and had to manage my increased blood pressure and diabetic medication. Every time the diabetic nurse saw me, she recommended to my doctor that they increase the insulin. In the end, I was on 120 units of insulin per day.

      I was plagued with exhaustion, not only physically but mentally as well. I became anxious when my sugar levels increased as well as my insulin medication at each visit with the diabetic nurse. That’s when I realized I was in a bad space regarding my health when one Sunday afternoon my left leg went numb and experienced heart palpitations. I thought I was going to have a stroke. That’s when I decided I was dying a slow death.

      The change

      I spoke to my doctor and told him I felt like I was dying and I knew I would not make it to 50 and my youngest child was only three years old at the time. With that, he gave me my last and most invasive option. Bariatric surgery, better known as a gastric bypass. That surgery happened in 2019 and has been very successful thus far. My diabetes disappeared within four days, as well as my high blood pressure and cholesterol.

      My lifestyle changed drastically after the surgery. I lost 35kg in ten months, a rapid change because of the reduction of my food intake and only managing to each certain food. After the operation, I could only manage a few tablespoons of soft foods a day. Then I could manage half a cup or 125ml three times per day. I drank a supplement most of the time. Now, I can manage about a 200ml of food but I must remember to eat slowly. I increased my exercise by two hours per day and started running.

      Jo-Anne Campbell who worked to reverse type 2 diabetes.

      The glow

      Now, I’m in a much healthier space. The bariatric surgery was by no means a quick fix. Life as I knew it changed drastically for me, especially after losing 35 kg in 10 months. I am able to do things like running, weight lifting and many other physical activities I never thought I would attempt.

      Today I feel like my past was a terrible dream that I woke up from. My confidence and energy levels have spiked instead of my glycaemic levels. I have a new love for life and have discovered that I should make the most of the health that I have gained during this time. I have no regrets about starting this journey as I can be alive to see my family grow and not have the fear of leaving them due to my health.

      Jo-Anne has written a book about her experience, called Memoirs of a Diabetic Survivor, available soon. More

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      We Tried Morphée: A Screen-Free Sleep Device To Help You Actually Doze Off

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      Startling news: South Africans get less sleep than other nations in the world. That’s intel from Sleep Cycle app, which released the data in 2023. There are myriad reasons for this but getting quality shut-eye is important for our health. And our screens, in the form of TVs and phones, contribute to lower sleep quality. Enter Morphée, a completely screen-free, Wi-Fi-free approach to getting quality z’s. We tried it out to see how it got us dozing.

      Morphée Sleep Device

      What happens when we don’t get enough sleep

      Over 50% of adults report poor-quality sleep with screen exposure being a large contributor, per Morphée. According to Morphée’s South African Brand Manager, Daniella Degens, “In recent years, the prevalence of sleep deficiency has escalated, bearing substantial repercussions tied to numerous chronic health conditions, such as depression and anxiety.”

      A lack of quality time dozing also leads to health complications. Getting less lowers your body’s immunity, memory, attention and problem-solving skills. Added to that, chronic sleep deprivation can elevate stress hormones, making it harder to handle the pressures associated with personal and professional responsibilities.

      It’s clear that sleep is paramount and while sleep tonics and products assist, a quality sleep routine really helps move the needle towards restful, restorative sleep.

      READ MORE: Normal Sleep — Turns Out, There Might Be No Such Thing

      What is Morphee?

      In short, Morphée is a screen-free meditation device, works sans Wi-Fi and can lull you to La La Land, stat. It’s also small, making it portable, so you can bring it with you anywhere.

      How it works

      Morphée looks like a clock with various dials. On the right, choose the mode you’d like to use. There are many: body scan, breathing, movement, cardiac coherence, relaxing music and nature sounds (there are more but we won’t name them all). Next, pick your session on the right. Each mode has eight sessions, so you can mix and match and not get bored. You can also choose your duration: eight or 20 minutes. Choose from a male or female voice, et voila – you’ve got yourself a sleepy time sesh.

      Good to know: Morphée was created by a team of sleep experts, so every session is expertly curated.

      READ MORE: Struggling To Sleep During Your Period? This Might Be Why 

      We tried Morphée

      WH Features Ed Michelle October tried Morphée for two weeks to see if it could help her notch more quality z’s.

      “The device looks intimidating at first: so many dials and buttons and no idea what they mean. But once you open the accompanying Blue Book (an instruction manual), it all becomes incredibly simple. What I really loved about it? There’s no accompanying app or Wi-Fi needed. You just pick your session, put Morphée down and get some sleep.

      I know from experience that repetition of sound can create a cue in your body that prompts it for sleep. In that vein, I tried to listen to similar sounds every night but got too excited by everything on offer. I particularly loved the nature sounds and the body scan sessions, which encouraged me to tune into my body and consciously focus on relaxing my muscles as I got ready for bed.

      I was out like a light within minutes. The soothing tones and speaker quality really allowed me to drift off super fast. When I couldn’t fall asleep, I could just pick a new mode and settle in again.

      I also really appreciated that there are no lights on the device except for a brief orange light letting you know the device is on. Other than that, there’s really nothing to deter you from getting to bed.”

      Morphée retails for just R2 490 and is available on their website and on Yuppiechef.

      READ MORE: The Greatest Sleepytime Products That’ll Take You To La-La Land, STAT More

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      6 Health Benefits Of Kombucha You Should Know About, According To Dieticians

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      As far as drinks that have transcended hipster status go, kombucha – and kombucha health benefits – is right up there with green juice and coconut water. Convenience stores and petrol stations carry the stuff these days. So it’s safe to say kombucha has officially gone mainstream⁠ — and, in the process, gained a rep as a health tonic for everything from gut trouble to lifeless skin.

      But is the slightly sour-tasting drink really a magic health potion ⁠— or just another health fad? Given today’s surge in all sorts of wellness products (and the growing research on the benefits of probiotics on many aspects of health), kombucha is here to stay, says Beth Warren, a dietician and author of Secrets of a Kosher Girl. In the age of pills and supplements, “kombucha is a major source of whole-food probiotics,” she says.

      What is kombucha?

      Quick refresher: Kombucha is a mixture of black or green tea and sugar that’s fermented with the help of a SCOBY (short for symbiotic colony of bacteria and yeast). Essentially a blob of live bacteria that sits on top of the tea mixture, the SCOBY turns kombucha into the carbonated beverage you know and (maybe) love.

      People generally describe the brew as “rather effervescent with a slight vinegary and tea taste,” says Keri Gans, a dietician.

      Kombucha fans claim the slightly nose-stinging stuff does everything from help with weight loss and boost energy, to lower blood pressure and (yes, really) even prevent cancer, says Gans.

      So what are the kombucha health benefits I should know about?

      Honestly, it would be pretty much impossible for kombucha to live up to every single health claim associated with it.

      So far, research on the drink is pretty scant. Example: Though one study on mice found that the bubbly brew could help lower both cholesterol and blood sugar, researchers haven’t replicated these findings in humans yet.

      Still, if you break down all the components in the drink, you’re still looking at some pretty promising health benefits, says WH advisor Dr Samantha Nazareth, a gastroenterologist.

      READ MORE: 10 Low-Calorie Cocktails Worth Sipping On This Summer

      1. Probiotics for your gut

      Like other fermented foods, such as kimchi and sauerkraut, kombucha’s health benefits extends to its probiotic properties. It contains probiotics, beneficial bacteria that have been linked to gut health, says Nazareth. Having the right balance of these microbes in your gut helps with immunity, digestion and balancing blood sugar.

      Kombucha’s probiotics come from its sugar and the yeast in the SCOBY. Though they’re different than those you’ll find in fermented cabbage, the benefit is likely similar, notes Nazareth.

      2. Kombucha’s antioxidants may help fight disease. 

      Since kombucha is made with green or black tea, it’s rich in polyphenols, powerful antioxidants that fight free radicals and repair damaged cells, says Nazareth. Tea polyphenols may even protect against some forms of cancer and cardiovascular disease, according to research published in Critical Reviews of Food Science and Nutrition.

      Tea also contains antioxidants and flavonoids, which have been associated with a lower risk of cancer, notes Gans.

      3. The acetic acid in kombucha helps fight bad bacteria.

      Kombucha gets its slightly vinegary flavour from acetic acid, an anti-microbial agent found in vinegar like apple cider vinegar (a.k.a. ACV). The acid can help fight off bad bacteria that enter our systems when you eat, says Nazareth.

      4. Drinking kombucha may help you kick your soda habit. 

      Whether you love soda’s bubbles or sweetness (or both), fizzy and flavorful kombucha can be a great better-for-you option when the craving strikes. “If someone replaces their daily high-sugar soda with a lower-sugar, probiotic-packed kombucha, then that is a win-win,” says Gans.

      5. Kombucha might be good for your waistline, too. 

      Full disclosure: Some promising research supports this claim but it’s not super robust. After an older study found that obese women who took green tea extract lost more weight than those who didn’t, experts began wondering whether tea-based kombucha might also have weight-related benefits. “It is hypothesised that kombucha made with green tea, specifically, may have a similar effect on weight loss,” says Warren. But, of course, research on kombucha itself will truly confirm the theory.

      6. Kombucha’s probiotics can help your skin glow. 

      You already know that kombucha’s probiotics can help balance out your gut⁠—and those balancing benefits can carry over to your complexion, too. In fact, according to Warren, as probiotics nourish the gut microbiome, they can help with inflammatory skin conditions like acne and eczema. However (as with kombucha’s potential impact on weight), more research is needed to understand its true skin benefits, Warren says.

      READ MORE: What Is Kombucha, Really? Here’s What You Should Know

      So I should grab a bottle right now?

      With so many nutritional hard-hitters, it’s tempting to have a daily ‘booch, but you might not want to chug bottles every day.

      When people first started drinking kombucha thousands of years ago, they took it as a shot, multiple times a day, says Nazareth. That was probably a good idea, considering the Centers for Disease Control recommends sticking to less than 350ml a day.

      How come? According to the Mayo Clinic, drinking a lot of kombucha may lead to stomach upset.

      Another reason not to overdo it: Kombucha does contain sugar (often about six or seven grams per serving). Drink a full bottle (two servings), and you’ve downed 14 out of the 25 grams of sugar you’re supposed to consume per day, says Nazareth. (Still, a significantly better option than soda.)

      To minimise the sugar issue, “look for brands that have less than four grams of sugar per serving and drink them in small amounts,” says WH advisor and integrative physician Dr Frank Lipman, founder of the Eleven Eleven Wellness Center in New York City. He recommends mixing kombucha with soda water to dial down the sugar content further.

      Also good to know: Because kombucha is fermented it does contain traces of alcohol, (some brands more than others), says Gans. It also contains caffeine, which can make you anxious or unable to sleep if you chug too much.

      READ MORE: 15 Wellness Journals To Kickstart Your Year

      Curious? Try one of these kombucha brands.

      If you’re intrigued by kombucha’s funky flavour and potential benefits, Gans recommends trying one of the following quality kombucha brands on for size.

      BREW Kombucha Original

      Theonista Ginger & Rooibos Kombucha

      CultureLab Lemongrass Kombucha

      This article was originally published on www.womenshealthmag.com. More

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      Beat The Burn: Your Essential Guide To A Heartburn-Free Summer!

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      As we enter the festive season, prioritising our health becomes paramount, and unravelling the intricacies of our well-being takes precedence. Acknowledging this, Adcock Ingram, a prominent pharmaceutical company, proudly lends its support to shed light on Gastro-oesophageal Reflux Disease (GORD), a common yet frequently underestimated health issue.

      Experiencing frequent heartburn can significantly impact your everyday activities. Finding effective remedies for heartburn can be a game-changer for individuals managing Gastro-oesophageal Reflux Disease (GORD). Among various interventions, adopting a diet that includes foods to alleviate heartburn is a natural and sustainable approach.

      READ MORE: Apple Cider Vinegar Might Actually Help Your Heartburn

      Implementing specific lifestyle and dietary adjustments can frequently provide relief from Gastro-oesophageal Reflux Disease (GORD) symptoms. For mild symptoms, attempting these heartburn remedies before consulting a medical professional is an option. However, if your symptoms are more severe, it’s advisable to consult your doctor before making any changes. They can guide you on integrating these approaches into your personalised treatment plan.

      Tips For A Heartburn-Free Summer

      Tip 1: Stay active and maintain a healthy weight

      Regular physical activity and maintaining a healthy weight can significantly reduce your risk of GORD.

      Tip 2: Opt for smaller, frequent meals

      Instead of three large meals, go for smaller, more frequent meals. This can ease the pressure on your stomach.

      Tip 3: Trim the fat

      Cut back on high-fat foods like full-fat dairy products and fatty meats. Choose leaner options for a healthier gut.

      Tip 4: Mind your posture

      Sit or stand upright while eating and continue to do so for 45 to 60 minutes after your meal to minimise reflux risk.

      Tip 5: Dine early

      Avoid eating right before bedtime. Give yourself at least three hours before you hit the hay.

      READ MORE: The Ultimate Training Guide For Your Gut

      Dr Thiruvasan Govindsamy, Head of Medical Affairs at Adcock Ingram, says, “Understanding the symptoms and impact of GORD is vital for early intervention. It is essential for individuals to be aware of the potential complications and the available treatment options. Seeking medical advice plays a pivotal role in managing GORD effectively.”

      Visit www.heartburn24.com to learn more. More

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      Everything You Need To Know About Type 1 Diabetes

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      Per the Diabetes Atlas, over 40,000 people in South Africa suffer from diabetes. And, according to the Type 1 Diabetes Index, 39 healthy South African lives are lost due to the condition. What’s more, an estimated 100,000 people are undiagnosed, according to the Diabetes Atlas. Here’s what to know about Type 1 diabetes specifically.

      What Is Type 1 Diabetes?

      Type 1 diabetes is a chronic autoimmune condition in which the pancreas produces little to no insulin. It is provoked by an autoimmune reaction, in which the body attacks the cells in the pancreas that produce insulin. Without insulin, glucose builds up in the bloodstream and cannot enter cells to produce energy, leading to elevated blood glucose levels and a range of symptoms and potential complications.

      This process may unfold for months or years before symptoms appear. While some individuals with type 1 diabetes have a genetic predisposition to the condition, others do not, and researchers are still working to pinpoint potential environmental factors—like viruses or other stressors—that may trigger the autoimmune attack. Diet and lifestyle habits do not cause type 1 diabetes.

      Type 1 diabetes has historically been referred to as “juvenile” or “insulin-dependent” diabetes. But Dr Joel Zonzsein, director of the Diabetes Center at the University Hospital of the Albert Einstein College of Medicine, notes that although the condition is “mostly diagnosed in children and young adults, it can develop at any age and should be taken seriously as a possibility in adults—referred to in such cases as ‘latent autoimmune diabetes of the adult’ (LADA).”

      What Are The Causes Of Type 1 Diabetes?

      Type 1 diabetes is caused by an autoimmune reaction. Having a parent or sibling with the disease may increase your risk for developing type 1 diabetes. Environmental factors may also play a role in triggering the autoimmune reaction, but researchers are still working to better understand this possible pattern.

      What Are The Symptoms Of Type 1 Diabetes?

      Type 1 diabetes symptoms may occur suddenly, often in adolescence or early adulthood and can include:

      Talk to your healthcare provider if you notice any of the above symptoms in yourself or your child. In some cases, the first noticeable symptoms of type 1 diabetes may be signs of a life-threatening state called diabetic ketoacidosis (DKA). Symptoms of DKA include:

      If you or your child have symptoms of DKA, contact your doctor or go to the nearest emergency room immediately.

      How Is It Diagnosed?

      Diagnosing type 1 diabetes requires only a few simple tests. Doctors most often use a random plasma glucose (RPG) test, which measures blood glucose at a single point in time, to diagnose. A random blood-glucose test higher than 200 mg/dL suggests a diabetes diagnosis, regardless of when you last ate a meal or snack. Often, a healthcare provider will use an A1C blood test, which provides an average of blood glucose levels over a period of three months, to determine the duration of a patient’s high blood glucose.

      While these tests can determine whether you have diabetes, they cannot differentiate between type 1 and type 2 diabetes. Treatment plans differ significantly between the two conditions, so it is crucial to have a correct diagnosis.

      To determine if you have type 1, a doctor will test the blood for specific auto-antibodies that are a common marker of the autoimmune reaction that causes the condition. They may also test your urine for ketones, which are produced when the body burns fat for energy instead of glucose and indicate type 1 diabetes if present.

      How Is Type 1 Diabetes Treated?

      While treatment options have significantly advanced in the past few decades, there is no cure for type 1 diabetes. So living with it—and preventing later complications—requires close blood-glucose management, via a blood-glucose meter or a continuous glucose monitor.

      Type 1 diabetes is primarily managed via insulin therapy. Different types of insulin work at different speeds and last different lengths of time. You may need to use more than one type. Insulin can be taken in several different forms to best suit personal preferences and lifestyles:

      Syringes and pens: These are injected multiple times daily and often involve a combination of short- and long-acting insulin types. Different brands vary slightly in their effective onset, peak time and duration.

      Insulin pumps: Pumps are small devices that deliver a continuous supply of long-acting insulin throughout the day via a small tube inserted under the skin, mimicking a healthy pancreas. They can also be programmed by the user to release short-acting insulin during mealtimes.

      Artificial pancreas (AP) systems: These systems combine the functions of an insulin pump with a continuous glucose monitor to adjust insulin delivery based on glucose fluctuations. By responding to real-time glucose readings, AP systems can regulate blood sugar more effectively than traditional manual methods. As the name indicates, this form of closed-loop management most effectively imitates a healthy pancreas—but does require the use of two devices at all times.

      Inhaled insulin: Quick-acting inhaled insulin is one of the newer forms of FDA-approved treatment for type 1 diabetes management. It is used in combination with long-acting insulin (either via injection or pump) and inhaled shortly before meal times. However, according to Diabetes South Africa, this treatment is not yet available here.

      Living With The Condition

      Living a healthy life with type 1 diabetes also involves lifestyle adjustments, including:

      Regular blood-glucose monitoring: Checking blood-glucose levels throughout the day is essential to managing the condition and preventing future complications that can result from prolonged high blood sugar.

      Carbohydrate counting: In order to maintain stable blood-sugar levels, it’s often important to match your insulin dosage to your carbohydrate intake. An endocrinologist can help you determine your individual insulin-to-carb ratio and dose accordingly for each meal and snack. Managing this condition does not require you to give up your favourite foods—so long as you know how to dose for them!

      Movement: Regular exercise can help to regulate blood sugar levels and improve long-term health.

      Regular checkups: People living with type 1 diabetes should regularly meet with a team of medical specialists, including an endocrinologist, optometrist and in some cases a dietitian, to help monitor their blood-glucose management and prevent future complications.

      Complications Of Type 1 Diabetes

      Image by WomensHealthMag.com

      Although this is a chronic and lifelong condition, many people live long and healthy lives with it, with few or no associated complications. “Keeping blood sugar levels under control is the most important thing that people with type 1 diabetes can do to prevent complications,” Dr Zonszein says. He also emphasises the importance of regular check-ups and developing a good management plan with a team of medical specialists.

      Poorly managed type 1 diabetes—namely, continuous high blood sugar, or hyperglycemia—can damage several areas of the body. Complications can include:

      Nerve damage: Prolonged high blood glucose levels can cause nerve damage. This leads to diabetic neuropathy, which most often affects the hands and feet.

      Eye problems: Elevated or uncontrolled blood glucose levels can also cause diabetes-related retinopathy. This can lead to vision loss, blindness, macular oedema and glaucoma.

      Kidney damage: High levels of glucose in the blood can damage the blood vessels and filters in the kidneys (nephropathy).

      Foot issues: High blood glucose levels can reduce the blood supply to the feet, resulting in reduced sensation. This can increase the risk of wounds, cuts, infections and non-healing sores.

      Complications related to the heart and blood vessels: Extended high blood glucose levels can damage the blood vessels and nerves. It can increase your risk of heart attack, stroke and high blood pressure.

      Gum disease: Excess glucose in the blood can move into the saliva, causing germs and plaque. These increase the risk of tooth decay and gum disease.

      How To Prevent It

      Unfortunately, there is no way to prevent type 1 diabetes. Because it can be passed down genetically, your family can be preemptively tested for auto-antibodies. Their presence in the blood—even in the absence of symptoms—can help catch the early onset of the condition.

      This story was written by Zoë Brown and was first published on WomensHealthMag.com More

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      Struggle Sleeping? Here’s How To Create A Bedtime Routine, Per Experts

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      As the importance of sleep becomes more and more paramount for daytime productivity and general functioning, so too is creating a bedtime routine rising to prominence. In South Africa, our sleep is less than optimal. Per a Sleep Cycle survey, only 27% of South Africans are getting the recommended eight hours of sleep per night. And a lack of sleep can have real implications for your health, expanding your BMI and resulting in increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke, per one study. Not only that, but sleep impacts your mental health, too.

      We chatted to a few experts to get the info on how to really get that all-important R ‘n R every night. One study reveals that a bedtime routine not only helps you get to bed better but can also improve the quality of your sleep over time.

      Meet the experts: Rudo Kemp is the founder of Sloom, creators of mattresses. Marley Rose Harris is an International Business & Mindset Coach.

      Get the right mattress – for you

      “The physical aspects of a mattress are pivotal in ensuring consistent, high-quality sleep, which in turn has profound effects on mental well-being,” says Kemp. Every individual’s body is unique, and what feels comfortable and supportive will vary. For some, a hard mattress might mean an uncomfortable night’s sleep. While for others, a mattress that’s too soft won’t give adequate spinal support. Make sure that your mattress is optimal for your health and needs and a suitable bedtime routine will be that much easier to attain.

      READ MORE: Is Your Mattress Actually Good For You? Here’s How To Tell, According To The Experts 

      Try manifestation

      “Your subconscious mind is most malleable in the evening right before bed and in the morning. This is the best time to rewire your belief system,” says Harris. “Before bed, recall five things you are grateful for throughout the day, which can be little or big things.” The purpose? It works to attune your mind to look to things to be grateful for. “Right when your eyes open in the morning, affirm anything you are focusing on manifesting,” says Harris. “Your subconscious mind is simply spectacular and sleep is the key to opening the door!”

      READ MORE: The 10 Best Sleep Apps To Help You Fall Asleep Faster And Sleep Through The Night

      Try deep breathing

      To calm a busy mind and get in the headspace for restful sleep, Harris stresses the importance of deep breathing. These can calm your mind, reduce stress, and improve sleep quality.

      Clear the tech

      This is one you’d have heard before, but that’s because it works. Blue light from your tech devices like cellphones can stop your brain from producing melatonin, which allows you to drift off peacefully. Try blue light blocking frames; these block harmful blue light from hitting your eyes and helps you fall asleep better before bed.

      READ MORE: “I Tried The Latest Massage That Promises To Help With Insomnia, Pain And Fatigue.”

      Declutter your space

      Design plays a big role in our sleeping environment, as a well-designed, harmonious bedroom can serve as a sanctuary, signalling to our brain that it’s time to unwind. Before bed, pack away anything that might distract you from a good night’s sleep. Got clothes lying around? Packing them away will tell your brain that all is well and you can rest easy.

      READ MORE: 5 Things To Eat At Night That’ll Help You Sleep Way, Way Better

      Wind down with yoga

      Doing yoga daily adds up to restful sleep, per this study. Yoga is incredible for myriad reasons and is as potent for sleep. By allowing you to take in deeper breaths while stretching out your body’s niggles, you can quiet your mind, ease anxiety and allow your body to properly drift off into sweet slumber. More

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      Um, A Scary 50% Of SA Women Are Iron Deficient

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      It’s the end of the year and you might be feeling a bit run down — totes normal. But if your tiredness is accompanied by heart palpitations, shortness of breath and craving non-food items like baby powder or soil, it might be a sign of iron deficiency (ID). ID is the world’s leading nutrient deficiency, affecting around a whopping 2 billion people worldwide. And in South Africa, it’s estimated that 50% of women may be iron deficient. That’s a huge number and moreover, it surpasses the global average.

      “Iron deficiency occurs when iron reservoirs in the body become depleted,” explains Dr Jarrad van Zuydam, a sports medicine physician with a special interest in the medicine of cycling and other endurance sports. “The most common cause is an inadequate dietary intake of iron.  When your iron levels are low, your cells are receiving less oxygen making it harder for your body to generate energy.

      READ MORE: 11 Symptoms Of Breast Cancer In Women That Aren’t Lumps

      Who’s at Risk?

      Anyone is at risk of iron deficiency but women of reproductive age are more likely to be at risk. During menstruation, you lose blood which contains iron, which is one of the reasons you may experience symptoms of low iron during that time of the month. If you aren’t supplementing that loss by eating a diet rich in iron, you could become ID over time. Pregnancy can also cause you to become ID, this is because when you’re expecting you need almost double the normal amount the average woman needs. And once you’ve had your baby, iron levels can remain low due to blood loss during delivery.

      “In my practice, I come across iron deficiency anaemia on a daily basis. Factors such as pregnancy, delivery, miscarriages, heavy menstruation, as well as poor iron intake, are some of the most common attributable causes,” says Dr Claire Godwin, a General Practitioner at Premier Health Centre who specialises in women’s healthcare. “Often, the women I see are so used to running on fumes with young children, busy careers, or being caregivers to others that they don’t even realise how they are feeling is a symptom and not just a consequence of their day-to-day stressors. Education around ID is imperative if we want to help more women function at their best.” The bottom line? If you’re feeling exhausted, get your iron levels checked or start supplementing.

      Biogen Iron + Vitamin C

      Vitamin C helps the body absorb iron better, so this duo packs a punch.

      Ferrimed

      This gold-standard iron supplement is recommended by doctors.

      Solgar Gentle Iron

      This supplement is easy on the stomach and doesn’t cause constipation.

      READ MORE: Cycle Syncing: How (And Why!) To Tweak Your Workouts, Diet And More Around Your Menstrual Cycle

      Signs of Iron Deficiency

      Fatigue

      Unusual tiredness is one of the most common symptoms of iron deficiency affecting more than half of those who are deficient. Your body needs iron to make the protein haemoglobin, “Haemoglobin in the blood carries oxygen from the lungs around the body, cells use the oxygen delivered to them to generate the energy needed for cellular processes.”, explains Dr Van Zuydam. When your haemoglobin is low, less oxygen is reaching your tissues and muscles, making them feel weaker. Your heart then has to work harder to move more oxygen-rich blood around your body. This tiredness is often accompanied by crankiness, difficulty concentrating and poor productivity.

      Shortness of breath

      Given that iron deficiency causes a lack of haemoglobin, oxygen levels will be low too. This results in your breathing rate increasing as your body will try to make more oxygen.

      Frequent headaches

      The lack of haemoglobin means that not enough oxygen is reaching the brain. This causes the blood vessels in the brain to swell, causing pressure and headaches.

      Dry hair and skin

      When your body lacks oxygen, it will direct the limited oxygen for more important functions like your organs and tissues. This lack of oxygen causes them to become dry and weak. That means your hair, skin, and nails won’t be getting love.

      Strange cravings

      Many people who have low iron, experience something called pica. Pica is a craving for items that aren’t considered edible, like dirt, chalk, paper or ice. Other symptoms include:

      Weakness

      Pale skin

      Cold hands and feet

      inflammation or soreness of your tongue

      Poor appetite

      READ MORE: Millions of Women Struggle With PCOS In South Africa, So Let’s Unpack It

      What you can do to raise your iron levels

      Iron is essential for healthy bodily functions, meaning that you need to ensure that your diet is up to par. There are two forms of dietary iron: heme and nonheme. Heme iron is derived from haemoglobin, so you will find it in meat, fish and poultry. You can find nonheme iron mostly in plants and legumes. A list of heme and nonheme foods include:

      Beef or chicken liver

      Breakfast cereals enriched with iron

      Beans

      Tofu

      Dark green leafy vegetables

      Pumpkin, sesame, or squash seeds

      Red meat

      Oily fish

      Nuts

      READ MORE: This Is Why You’re Starving After An Intense Day At The Office

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