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      How Lizelle Knott Turned The Pain From Her Multiple Cancer Diagnoses Into Purpose

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      At just 16, Lizelle Knott faced her first cancer diagnosis – Non-Hodgkin’s B-cell Lymphoma. What followed was a rollercoaster of chemotherapy, surgeries and life-changing diagnoses. Now, at 43, she’s living with stage 4 metastatic breast cancer, but her story is anything but one of defeat. Instead, she’s built a sisterhood for others battling cancer, launched a clothing line designed to support those undergoing treatment and continues to be an inspiration to everyone who hears her story.The Early Days of Battling CancerNon-Hodgkin’s B-cell Lymphoma was discovered in Lizelle’s chest cavity at age 16, constricting her windpipe and causing constant puffiness in her face. What had initially seemed like a reaction to skincare products soon revealed itself to be something far more sinister. Fresh from losing her father in a car accident the year before, the news shattered her family. But she faced it head-on, enduring 10 rounds of CHOP chemotherapy and coming out the other side – albeit with a GI Jane haircut, but in remission.Life, however, had more hurdles in store for Lizelle. At 33, she was diagnosed with stage 2 Estrogen-Receptive Breast Cancer. A lump in her right breast confirmed her worst fears. She underwent a mastectomy, immediate reconstruction and six cycles of TC (Taxotere and Cyclophosphamide) chemotherapy. Once again, remission followed, but the reprieve was short-lived. “A few years later in 2017, during my routine three-monthly check-up, I was told the cancer had returned, this time in my liver. I moved from stage 2 to stage 4 in the blink of an eye – and my whole world was turned upside down,” recalls Lizelle. She adds: “At the time, I was busy with fertility treatment to attempt having a second baby. I had to give up on that dream of providing Grayson with a sibling.”READ MORE: Run For The Girls: Conquer Miles & Support Breast Cancer Awareness #FLYGRLFLYThe Never-Ending BattleSince that fateful moment in 2017, cancer has recurred more times than she can count. The disease metastasised to her scapula and vertebrae, leading to countless chemo cycles, radiation, liver resections and even the removal of her right kidney. It’s a list that seems endless, but she refuses to let it define her life. “Instead, I choose to focus on what matters the most in my life – my son, Grayson, who was just 14 months old when he first heard the words ‘breast cancer,’” says Lizelle. Today, Lizelle lives for Grayson – embracing the role of a mother, partner and businesswoman, despite the constant doctor’s visits, blood tests and treatments that have become part of her routine.

      Her mantra? “Attitude is the difference between an ordeal and an adventure,” she says. It’s a perspective she clings to, even during the darkest times. While some days are undeniably tough, her positive outlook and the joy she finds in daily moments keep her going.Navigating Treatment and Finding StrengthEach form of cancer has presented its own unique challenges. The chemo for lymphoma was particularly brutal, especially for a 16-year-old grappling with the trauma of losing her hair, recalls Lizelle. The hardships still didn’t deter her, she admits. “I managed to finish school and even became a prefect – which was one of my proudest achievements,” enthuses Lizelle. When breast cancer arrived, she was determined to fight but now willing to lose her hair again. “I was adamant not to lose my hair for a second time. Not only for my mental well-being, but I also didn’t want Grayson dealing with a bald mommy at such a young age. I managed to save about 60 percent of my hair using the chemo cold cap system. If you bumped into me at the mall, you’d never know I was going through chemo,” she shares. Even with the chemo and radiation side effects having taken their toll on her, from cracked palms and feet to extreme fatigue, Lizelle always finds a way of forging ahead. And then there were the liver resections – two of them – which she describes as the most painful experience she’s ever endured.  “I wouldn’t wish that experience on my worst enemy. But it’s a small price to pay if it means I get to spend another day with my boy and loved ones,” says Lizelle. READ MORE: 5 First Steps To Take After An Early-Breast-Cancer DiagnosisThe Birth of ‘This Is Me’One of the most significant ways she’s channelled her energy is through her brand, This Is Me. Born out of a personal need for comfortable, yet empowering clothing to wear during chemo, the brand offers apparel for women on a similar journey as her. “I wanted to create outfits that were not just functional, featuring designs that accommodate chemo ports, but also stylish and motivational,” explains Lizelle. It’s evident that she’s poured her heart into this project, describing it as more than just a business but a lifeline for other women facing cancer.And the rallying anthem behind her work? The song This Is Me from the 2017 musical The Greatest Showman. She particularly loved the line: “I am bruised, I am brave, this is who I’m meant to be.” The This Is Me leggings, emblazoned with the slogan down the leg serve as armour for the women who wear them – whether they’re heading to a chemo session or grabbing coffee with friends.Empowering Others Through ‘This Is Me’Her drive to empower others led her to design tops specifically for women with chemo ports. After experiencing the frustration of finding clothing items that offered easy access to her port without sacrificing her dignity, Lizelle saw an opportunity to make life a little easier for other women in her shoes. These port-friendly shirts and range of leggings aren’t just about function – they’re mainly for helping women feel good about themselves during one of the most challenging periods of their lives, she explains.

      Lizelle also has a few new products in the pipeline – which include post-op robes and pyjamas designed with drain pockets, made from luxurious Armani satin. These items are as beautiful as they are practical, ensuring that women can feel both comforted and stylish after surgery. The chemo bags – customisable with handpicked essentials – will be another addition, offering thoughtful gifts for women facing treatment.Parting shotHer message to other women going through cancer? Find your “why.” In Lizelle’s case, her ‘why’ is Grayson. Whether it was planning his second birthday party during chemo or looking forward to another day spent with him, he’s always been the wind beneath her wings. “I want other women to know that it’s okay to have dark days and to feel overwhelmed. It’s also okay to be selfish with your time and energy to prioritise your health and well-being,” says Lizelle.Through her own journey, she’s proving that life doesn’t end with a cancer diagnosis. There’s still joy, purpose, and, yes, adventure to be had, she reminds all of us. And through This Is Me, she’s hoping to remind women everywhere that they are brave, beautiful and more than their scars. “I vowed to make it my mission to share my story and provide as much support as possible so that others didn’t feel as lonely on their cancer journeys,” notes Lizelle. Support This Is MeBreast Cancer Awareness Leggings

      Be You, Bravely Tank Top – Pink

      Custom Survivor T-Shirt More

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      5 First Steps To Take After An Early-Breast-Cancer Diagnosis

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      Receiving an early-breast-cancer diagnosis can feel like a shock to your system, prompting a wave of emotions that can range from fear to sadness, and everything in between. While you’re trying to get your wits about you, know that what to do next is at the ready for you. Here we lay out steps to take toward survivorship. Early breast cancer is when the cancer has not spread past the breast and the axillary lymph nodes. It is also considered ductal carcinoma in situ (when cells lining the milk ducts become cancerous) and stage 1 (small local tumour) through 3a cancer (cancer in nearby lymph nodes). 1. Take A Breath And Centre Yourself“It takes time to process the information when you hear you have breast cancer,” says registered nurse Susan Brown, the senior director of health information and publications at the Susan G. Komen Foundation; a breast cancer organisation in the US. “You may have to hear the diagnosis more than once. You may want to ask the doctor to name and write down what they have found so far. You also may have to learn a new vocabulary, so take a breath.”READ MORE: 11 Symptoms Of Breast Cancer In Women That Aren’t LumpsBe gentle with yourself, and remember that an early-breast-cancer diagnosis is not a death sentence. “The five-year survival rate for stage 1 breast cancer is 100 percent,” says Dr. Shari Goldfarb, an oncologist at Memorial Sloan Kettering Cancer Centre. “The earlier you diagnose and treat, the better your outcome, and most women with stage 1 breast cancer are going to be cured of their cancer.”2. Educate Yourself With Reputable SourcesBoth experts we spoke to agreed that knowledge is power – just be careful where you’re getting it. For example, the first thing many women do is research breast cancer on the internet, but there’s a right and a wrong way to do that. “Don’t just go to Dr. Google, because there is a lot of misinformation out there,” Brown says. “Take time to gather reliable information.” One good rule of thumb is to look for reputable sources with .org or .gov at the end of the site’s web address, as these sources are usually most up-to-date, Dr. Goldfarb says.3. Keep A Journal Or Notebook For Your Thoughts And QuestionsEven before your first visit with an oncologist or a breast-cancer surgeon, consider writing down questions, such as:What type of cancer do I have?

      What stage is it in?

      What is my prognosis?

      What does treatment entail?

      What does it mean for my life?Keep the journal going between doctor’s visits, especially if you begin experiencing side effects from medications and other forms of treatment. “We can often relieve many of these symptoms, so the sooner you tell your doctor what you’re experiencing, the better,” Dr. Goldfarb says. Hot flashes, diarrhoea, constipation and nausea are all common side effects of cancer treatment and documenting your symptoms can help motivate you to reach out to your doctor if you’re experiencing any of them. “For example, if you get a mouth sore two days after chemotherapy, we can prescribe something to relieve it before you come back for your next visit, so you don’t have to suffer through it for another two weeks,” she says. “Don’t let things fester.”READ MORE: 8 Breast Cancer Myths You NEED To Stop Believing

      WH Breast Cancer Awareness Guide

      Download our 34-page Breast Cancer Awareness Guide, complete with a breast bump guide, ways to lower your risk and real women’s survival stories. Together we can make a difference!

      4. Establish A Support System“There used to be a stigma with cancer, but not anymore,” Dr. Goldfarb says. “There is nothing you did to get it. You were simply unlucky and you’re going to need good support going through this.” Take some time to consider who will be your support system, whether that includes your partner, other family members, friends or colleagues – or all of the above.Too many women forgo telling their boss and coworkers of their diagnosis, but Dr. Goldfarb says it’s important to share the news with them, too, because you may find yourself calling in sick more or simply not feeling well at work. ”If people understand what is going on, they are more helpful and supportive,” she says.“There is nothing you did to get it. You were simply unlucky, and you’re going to need good support going through this.” —Dr. GoldfarbAnd even if your squad consists of just one or two people, having an advocate who can help you gather information and draft questions can take some of the load off you. “Perhaps they can attend appointments with you as a second set of ears, to take notes or ask questions that you may forget to ask,” Brown says.READ MORE: “I Conquered Ovarian Cancer And Breast Cancer At The Same Time.”Where To Find Support GroupsBuilding a support system also can include connecting with others who have been through a similar experience. “This can be through a support group that’s online or in person,” Brown says. “These groups share information and encourage members to advocate for themselves.”CANSA, for example has several different CANSA Support Groups; from WhatsApp groups, zoom, face-to-face and Facebook groups where patients, friends and family can find support and friendship and share information. You can find a full list of the groups as well as how to join here.Just remember to ask your doctor about anything you read or hear that concerns you, rather than take another person’s advice as fact. Brown likens this to announcing you’re pregnant, then hearing nothing but horrible labour and delivery stories. “If someone gives you something to think about, clear it up with your doctor right away so you don’t worry unnecessarily,” Brown says. “Another person may not even have the same type of cancer as you, or maybe they had it years ago, but since treatment is always changing, what they say may have no bearing on you.”READ MORE: What To Know About Breast Cancer As A Young Woman5. Consider Getting A Second OpinionAn early-breast-cancer diagnosis is a physical and emotional diagnosis, and you must feel comfortable with the care you’re getting, says Dr. Goldfarb. Even if the diagnosis and treatment plans end up aligning, many patients find a second opinion goes a long way toward helping them make peace with their diagnosis. “The first person you meet is not always the right fit,” Dr. Goldfarb says. “This is an important, serious diagnosis, but it’s also important to feel like you’re getting good care. If it’s not a fit with the first person, a second opinion can give you peace of mind.” Brown adds that asking for another expert’s opinion may not be necessary if you have a common type of breast cancer, but occasionally a person may have an unusual type of breast cancer, something that a pathologist doesn’t see very often. Even if the diagnosis and treatment plans end up aligning, many patients find a second opinion goes a long way toward helping them make peace with their diagnosis.Whatever the reason – even if it’s just that you’ll feel better if another doctor looks at your test results – the doctor or hospital where your biopsy was done can help you find another source. “Sometimes even within the same facility, you might find a different doctor,” Dr. Goldfarb says. “I see fewer patients as an oncologist, but I see them much more frequently, which is why it’s so important to find someone you connect with, keeping in mind that this is going to be a long-term relationship.”She suggests looking for someone who approaches breast cancer holistically: “A lot of emotions are involved. Even though early-stage breast cancer is likely to be cured, for you, it’s a traumatic experience.”READ MORE: My Experience With Breast Cancer, At Age 27Lastly…It’s impossible to control an early breast-cancer diagnosis and everything that comes with it, so try focusing on the things you can control. “Reading about it and talking about it are important,” Dr. Goldfarb says – because they will help remind you that most women diagnosed with early-stage breast cancer become survivors. “This is why regular mammograms and self-exams are important – they lead to earlier diagnoses.”The key, she says, is to stay positive and surround yourself with positive people. “It’s hard and it hits you at different points, but I am always amazed at how optimistic people can be even in difficult situations,” says Dr. Goldfarb. “It will help you get through the journey.”This article by Ana Pelayo Connery was originally published by Women’s Health US More

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      What To Know About Breast Cancer As A Young Woman

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      Once, breast cancer affected mostly women over the age of 50. But now, the Big C is affecting women in lower age groups. New data from South African research shows that breast cancer among young women is on the rise, reflecting global trends. According to the Cancer Association of South Africa (CANSA), breast cancer is the most common cancer among women in South Africa, accounting for 23% of all cancers. Here’s what to know to protect yourself.Breast cancer and young women: the numbersIn the U.S., a recent study found that breast cancer is the leading cause of cancer death among women aged 20 to 49 years. Now, we know that this data correlates with what’s happening in SA. A 2024 study looked at radiology records among patients younger than 40 in Johannesburg over a five-year period. They found that among the test results, 73% of them were positive breast cancer diagnoses. And the average age for women being diagnosed under 40? Just 34 years old.It can be more aggressivePlus, with breast cancer in young women, the Breast Imaging Society of South Africa (BISSA), a sub-speciality group of the Radiological Society of South Africa, warns that young women are more likely to develop breast cancers with aggressive biological characteristics. These cancers often present with larger tumours and more advanced stages of the disease at diagnosis, making early detection vital for improving outcomes. According to the Breast Cancer Research Foundation (BCRF), young women with breast cancer are more likely to have triple-negative breast cancer – which has fewer treatment options (but slowly improving) – as well as a recurrence at five or 10 years after therapy.Why are younger women being affected?The BCRF notes that inherited genetic mutations like BRCA1 or BRCA2 are more commonly seen among women, which contributes to the rise of BC.Other risk factors include:Having family member(s) with:breast cancer before age 50 or breast cancer in both breasts or breast cancer as a man

      ovarian, pancreatic or metastatic prostate cancer

      triple-negative breast cancer (TNBC)

      Having had your first period before you turned 12

      Being pregnant over the age of 30, or not giving birthREAD MORE: My Experience With Breast Cancer, At Age 27Do regular screeningsDr Peter Schoub, Chair of BISSA, emphasises the importance of early detection through regular self-examinations starting in your 20s, and annual mammograms from age 40. “Awareness and education about breast cancer in young women can lead to earlier diagnoses and less invasive treatment options,” says Dr Schoub. “The growing number of younger women being diagnosed with breast cancer highlights the need to expand awareness campaigns and improve screening programs, especially for those at higher risk.” And if you have medical aid, make use of your free mammogram offers. “Although most major medical schemes offer complimentary mammogram screenings for women over 40, only about 20% of women take advantage of this service,” says Dr Schoub. “We must also be mindful that breast cancer is increasingly being detected in women in their 30s, who experience more aggressive forms of the disease that can spread rapidly if not detected early.”Dr Schoub says that while breast cancer risk increases with age, the disease does not discriminate: women of all ages, races and socio-economic backgrounds can be affected.“This is why routine self-examinations and clinical breast checks by a healthcare professional at least once a year are essential,” he explains. “Any abnormality, regardless of age or family history, should be evaluated by a medical professional immediately.”He says the goal of breast cancer screening is to detect the disease before symptoms emerge. “Cancers found through routine screening are often smaller and localised, increasing the chances of successful treatment and survival. The size of the tumour and whether the cancer has spread are key factors in determining the prognosis.”

      WH Breast Cancer Awareness Guide

      Dive in and let this digi mag arm you and yours with powerful information so we can move towards a world where breast cancer becomes that much easier to tackle. Let us work hand in hand to spread awareness, support those in need, and contribute to the ongoing fight against breast cancer. With early detection and an army of knowledgeable women, this is possible!

      How to protect yourself from breast cancer as a young womanOther ways you can protect yourself involve lifestyle shifts.Stay in shapePrevious research notes that obesity or being overweight increases the risk of breast and other cancers.Ditch the vicesTough to hear, but necessary: excessive alcohol consumption (no more than one drink a day, says Prevent Cancer Organisation) ups your risk. Also, a lack of physical activity, smoking and diets high in saturated fats contribute to risk.Go easy on meatStudies show that higher intakes of red meat, animal fats and processed meats correlate to higher rates of breast (and other) cancers. Your move: swap them out for beans, lentils, nuts and veg.Load up on vegThe five-a-day really help: they’re higher in fibre, with is associated with lower breast cancer rates. Veg and fruits are also high in antioxidants, which protect against inflammation.Get some sunSouth Africans have alarmingly high rates of vitamin D deficiency. Black South Africans are the most affected, with almost 63% living with a lack of vitamin D. But vitamin D could also play a role in cancer, per CANSA. “Research suggests that women with low levels of vitamin D have a higher risk of breast cancer. Vitamin D may play a role in controlling normal breast cell growth and may be able to stop breast cancer cells from growing,” they note.READ MORE: 11 Symptoms Of Breast Cancer In Women That Aren’t LumpsHow to self-examine your breasts“The breast changes throughout the menstrual cycle and it is important to always self-examine at the same time of the month, usually a week after your period when your breasts are less tender due to fluctuations in hormone levels,” explains BISSA. Here’s how to check ‘em.Do a visual examSit or stand, without clothing, in front of a mirror with your arms to your side and look for changes in size, shape, symmetry, puckering and dimpling.Then, do a physical examinationLie down so that your breast tissue spreads out making it easier to feel, or in the shower, using soap to glide more easily over your breasts:

      Use the pads of your three middle fingers, not your fingertips, to examine.

      Apply different pressure levels – light to feel the breast tissue closest to the skin, medium to feel deeper, and firm to feel the tissue closest to the chest and ribs.

      Use a methodical technique such as beginning near the collarbone, then moving towards the nipples, in a clockwork fashion.

      Allow enough time and don’t rush the examination.Signs to look out forIt’s important to note that many lumps may turn out to be harmless, but it is essential that all of them are checked.  Visit your doc if you notice any of these changes:Swelling of all or part of the breast,

      Skin irritation, dimpling or ridges on the skin,

      Nipple pain or the nipple turning inward,

      Redness, scaliness or thickening of the nipple or breast skin,

      A nipple discharges other than breast milk, or

      A lump or knot near the underarm area.Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. More

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      12 Unexpected Health And Beauty Benefits Of Epsom Salt

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      Epsom salt is popularly used to solve a myriad of different ailments, including everything from soothing tired and achy muscles to easing stress and eliminating toxins from the body. It’s cost-effective and safe, making it a great product to keep at home for the whole family. Plus, the benefits don’t end with healthcare – there are also various ways of using them around the home.What exactly is Epsom salt?Epsom salt was named after a bitter saline spring at Epsom in Surrey, England. Epsom salt is not actually salt at all, in fact, it comprises a naturally occurring pure mineral compound made up of magnesium, sulphur and oxygen.It’s been around forever, too: There “have been recorded uses of Epsom salt to solve health problems since the 1500s,” says Jim Hill, president of the Epsom Salt Council.It was most likely named Epsom “salt” because of its chemical structure and appearance, as it looks very similar to traditional table salt. Most of its benefits are due to the presence of magnesium, a mineral that many people do not get enough of.‌When Epsom salts are dissolved in water, they release magnesium and sulphate ions. Studies indicate that magnesium and sulphate ions can be absorbed through the skin, which is why Epsom salt baths are so popular.READ MORE: 10 Signs You May Have a Magnesium Deficiency‌Why we need magnesiumWhat’s so special about magnesium? Well, it takes on several important roles in the body. It helps regulate enzymes, reduces inflammation, supports muscle and nerve function, helps the body flush out toxins and much more. You may have written it off as something collecting dust in your grandparents’ bathroom closet, but Epsom salt has a number of practical – and effective – uses. Stock up on it to reap the benefits:1. It exfoliates skin“People use it as an exfoliator, a blackhead reduction [method], and a standard facial cleanser,” says Andrew C. Krakowski, a dermatologist. That’s because unlike a lot of exfoliators on the market, Epsom salt isn’t made up of plastic. “It provides gentle abrasion and then dissolves into your tub or shower,” says Hill.2. It pumps up puny strandsHills says Epsom salt can also be used as a hair volumiser since it’s great at removing gunk. “It will definitely give hair more body,” he says.How to use it: mix equal parts Epsom salt and conditioner, massage into your hair, and let it sit for 10 to 15 minutes before rinsing out. You can also use Epsom salt to create a paste that will eliminate dead skin on your scalp if you’re plagued by itching.3. It temporarily reduces bloatYep, soaking in an Epsom salt bath can be a quick fix for temporarily reducing water weight, says Sabrina Sarabella, certified personal trainer. The reason: The sulphate ions pull toxins and water out of your system. (Word is Amanda Seyfried has used this trick to squeeze into a red carpet dress.)The best bath recipe: Add ½ cup of Epsom salt to your bath for every 25kgs of body weight, says chiropractor David Jockers.Get the benefits of Epsom salts with these products

      This food-grade bag is natural and multi-purpose.

      This lavender-scented bath bomb helps relax the body and mind.

      This vitamin-enriched Epsom salt also has shea to moisturise.

      4. Epsom salt soothes sore muscles“If you have a sprained ankle or are just in pain, it can help drain out toxins or [reduce] inflammation,” says Jockers. He even points out that it can decrease pain during the early stages of labour. So fill up your tub!5. It relaxes the mindJockers recommends that his clients regularly turn electronics off, throw on some music, lower the lights, and soak in the tub in an Epsom salt bath. “It’s a really awesome practice to be doing on a regular basis,” he says. “It’s really good for relaxation.” One study found that the magnesium in Epsom salt helps to lower cortisol, the stress hormone.READ MORE: Here’s How To Actually Practise Mindfulness And Unlock Inner Peace6. Improves Your Bone HealthBecause Epsom salt has magnesium, taking a bath in the product allows users to absorb the element, which can help with bone health, says Sarabella. “Many people think that consuming calcium through dairy products is [the most important thing for bone health],” she says. “But that’s untrue. You need magnesium.”7. It could boost happinessMagnesium helps produce serotonin, the happy hormone that’s key for good mood. It also affects the binding of serotonin receptors, enhancing its transmission. Some studies suggest that Epsom salt, because of its high magnesium content, can benefit your mood. A perfect pre-bedtime routine.‌8. It treats constipationMagnesium is very useful in alleviating constipation because it draws water into the colon, stretching the intestines and helps move things along.How to use it: mix two to six teaspoons of Epsom salt with 250ml (one cup) of water and drink it. Make sure to use edible Epsom salt and not the kind with added essential oils for baths. Also, make sure to not use it for more than a week. Avoid if you have kidney conditions, stomach pain, nausea or vomiting.Soaking feet in a mixture of warm water and Epsom salts for ten minutes has been shown to neutralize odour, soften rough skin and even relieve the symptoms of athlete’s foot.10. It helps remove splintersGot a splinter or something stuck under your skin? Soak the area in a bowl of Epsom salt water to draw it out.11. It cleans tiles and other surfacesGet your bathroom and kitchen sparkly clean by mixing equal parts Epsom salt and dishwashing detergent and use as a scrub on tiles and other surfaces with stubborn stains.READ MORE: These Unusual PMS Symptom Treatments Actually Work – Minus Painkillers‌12. It can fertilise plantsPlants rely on magnesium and sulphur in the soil to stay in good health and flourish. Sprinkle Epsom salts over the plant soil weekly to nourish flowers, veggies and houseplants.When to *not* use Epsom saltThough there is information floating around out there about the possibility of using Epsom salt for an internal cleanse, Krakowski warns against it, stating that many outrageous claims about the product should be “taken with a grain of salt” – pun intended. “Do not confuse this product with something that you would want to use internally [by ingesting it],” he says. “You will get into trouble doing that.” Noted. More

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      7 Signs You’re At Risk For Gum Disease – And What To Do

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      Fact: gum disease is super common. In fact, per the South African government, around 90% of us experience it at some point. The only other thing more common? A cold. But it’s also risky. That’s because gum disease is mostly not noticeable – and research has linked the problem to a range of serious health issues. Alzheimer’s, heart disease, infertility and even cancer. Here’s how to dodge the danger. What are the symptoms of gum disease? According to Dirna Grobbelaar, oral hygiene advisor for Ivohealth and a member of the Oral Hygienists Association of South Africa (OHASA), most people don’t realise they have gum disease. Visible signs include redness, swelling or bleeding gums. “Bleeding gums are never normal,” she says. “You may attribute bleeding gums to using the wrong brush or floss; in most cases, bleeding gums indicate gingivitis, the early form of gum disease.”Fortunately, gingivitis can be treated and is reversible. If untreated, it can develop into a more serious form of gum disease – periodontitis – which can lead to bone and tooth loss. “Gum disease is best prevented and the earlier you intervene the better,” says Grobbelaar.Can you be at risk of gum disease? Bummer: yes you can. Genetics play a role, as does dry mouth and diabetes. But your habits can also contribute to a higher risk of yucky bacterial growth and unhealthy gums. Here, some signs you’re putting your oral health at risk – besides smoking or vaping. You brush too hard Maybe not a precursor for gum disease per se, but “aggressive brushing can cause gum recession,” says Grobbelaar. Your fix: use a soft-bristled brush or one that snaps back when you apply too much pressure. Or, think of it this way: your teeth are not your enemy. You skip flossing We’ve all been guilty of it – but making it a habit puts you at risk. Plaque and food debris love to hide between teeth where brushing cannot reach. If you don’t floss, it builds up and irritates the gums, potentially causing gingivitis.You should be brushing twice a day for at least two minutes – 15 seconds per quadrant. Then, a daily floss is in order. If you can’t stand the strand kind, get a water flosser or interdental brush pick – see those below. READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs InYou’re brushing like a see-sawGood brush technique gets to the far back of the mouth and uses small, circular motions. “Incorrect brushing can damage the gums or leave plaque behind,” explains Grobbelaar. You ignore bleeding gums Per experts, bleeding gums are never normal – and is usually a sign of gum disease, Grobbelaar says. “If you see red when you brush or floss, follow a meticulous oral hygiene routine for a week,” says Grobbelaar (details below). “If it continues, consult a dental professional.” More scary stuff: “If untreated, bleeding gums can lead to more serious problems including periodontitis, tooth loss, cardiovascular disease and pregnancy complications,” says Grobbelaar. “It is also more expensive to treat gum disease at an advanced stage.”You use alcohol-based mouthwashes Weird but true! “Alcohol dries out the mouth, which can lead to gum problems,” says Grobbelaar. “Opt for alcohol-free options.” You skip the dentist Set up an auto-alert every six months for the dentist – and actually stick to it. “Regular dental check-ups allow your dentist to spot issues before you can,” says Grobbelaar. What’s more, even with your good routine, pesky plague and troublesome bacteria still need to be professionally cleaned. Excitingly, it no longer has to be painful. EMS Guided Biofilm Therapy® is a new treatment to clean the mouth – and it’s gentler, more comfortable and more effective. Find a practitioner for it here. You’re not replacing your brush heads Another thing to schedule, maybe: an old brush can’t clean well, which can lead to… you guessed – gum disease. And, the longer you have it, the more mould it can grow, which can make you sick. It also collects more bacteria over time, which could lead to a dental infection. Replace the brush every three months – or sooner, if it starts looking worn out or dirty. You have hormones Ah, another wonderful side-effect of being a woman. “Pregnancy, menopause, and menstruation can make gums more sensitive and prone to disease,” says Grobbelaar. While that’s certainly not something you can blame yourself for, take the time to pay special attention to your teeth during this time. READ MORE: Manual vs Electric Toothbrushes: Which Is Better?How to treat gum disease at homeIf you have the early signs of gum disease, follow these steps every day for a week. If things don’t resolve, see a dentist. Brush twice a dayAnd brush for two minutes every time. Use a soft-bristled brush, and make it a small head that can get to tricky spaces more easily. Ordo Sonic+ Toothbrush

      Not only us it pretty, it also has four brush modes, 40 000 sonic pulses per minute and does the job well.

      Oral B IO Series 3 Electric Toothbrush

      This brush even monitors your brushing, featuring a pressure sensor, interactive display and gum protection.

      Balene Toothbrush

      Made for anyone with mobility issues, this brush has a dual-sided head that brushes inside and out and rotates 180°.

      READ MORE: 11 Ways To Get More Energy When You’re Feeling TiredGet flossing These get in between your teeth to remove stuck bacteria. Pomafloss Portable Water Flosser

      This nifty water flosser is perfect for sensitive teeth and makes flossing way easier.

      GUM Soft-Picks PRO

      These picks are part brush, part toothpick and all plague-busting, making cleaner teeth.

      White Glo Tight Fit Toothpicks

      These handy picks easily slide between each tooth to scrape off debris and is mint-infused.

      Use the right mouthwash These alcohol-free formulas won’t dry out your mouth and are friendly to sensitive gums. GUM Paroex Intensive Action

      This alcohol-free rinse helps restore gum health, especially before or after oral surgery.

      Faithful To Nature Mouthwash

      Made with natural materials, this minty, cooling wash banishes bacteria and plaque build-up.

      Listerine Total Care Mild Mouthwash

      Also alcohol-free, this milder wash maintains healthy, strong teeth and gums.

      Test your gum health Ivohealth has a nifty quiz that gauges your gum sitch from just a few questions. Take the #HealthyGUMCheck to quickly assess your gum health, discover early indicators of disease and receive expert advice from a trusted oral health professional. Try it out here. Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      Here’s How A High-Fibre Diet Can Improve Your Digestion And Gut Health, According To Nutritionists

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      It’s no secret that fibre supplements are making a major comeback these days. From gummies and capsules to psyllium husk to help your gut health, there are plenty of products on the market these days to aid digestion, ease constipation and help you stay fuller for longer. When it comes to good nutrition, experts say you shouldn’t sleep on a high-fibre diet—but before shopping for supps, it may help to stock up on fibre-rich foods first.

      Consuming more fibre in your diet has many health benefits, says dietician Deborah Cohen. Because fibre is typically found in plant-based foods, consuming more of those tends to be good for your overall health, she says. Fibre also helps your intestinal tract function optimally and plays an important role in preventing metabolic diseases, according to a 2022 study in Nutrients.

      So, what does a high-fibre diet involve and can it really help your gut health? Ahead, dieticians break down what fibre is, how much you need and simple ways to work more into your diet.

      Meet the experts: Vanessa Rissetto, RD, is a dietician and the CEO and co-founder of Culina Health. Deborah Cohen, DCN, RDN, is an associate professor in the Department of Clinical and Preventive Nutrition Science at Rutgers University. Nutritionist Karen Ansel, RDN, is author of Healthy in a Hurry.

      What is fibre and how much do you need?

      Fibre is a nutrient that comes from the food you eat and is an essential part of a healthy diet, according to the National Institutes of Health (NIH). The current recommendation for daily fibre intake is 14 grams for every 1,000 calories per day—about 25 grams for women and 38 grams for men, according to the Academy of Nutrition and Dietetics. That said, most adults need about 25 to 30 grams of fibre per day, according to a 2022 review in the National Library of Medicine. “Trouble is, most of us only consume about 10 to 15 grams a day, so almost all of us could use more,” says dietician Karen Ansel, RDN, author of Healthy in a Hurry.

      Here are the different types of fibre to have on your radar:

      Photo by Valeriya Kobzar on Pexels

      Dietary Fibre

      This type is typically found in plants, says dietician Vanessa Rissetto.

      “It’s resistant to digestion in the human small intestine,” she says, meaning that it can’t be broken down and therefore passes through your body undigested.

      Dietary fibre can help keep your hunger and blood sugar in check, per Harvard Health.

      Image by: Wikimedia Commons

      Added Fibre

      Also known as “functional fibre,” this type is added to foods during the manufacturing process, Cohen says.

      “Types of added fibre include beta-glucan soluble fibre, psyllium husk, cellulose, guar gum, pectin, locust bean gum and hydroxyethylcellulose,” she says. “These fibre are either found naturally in foods or made synthetically in a lab and added to foods to increase the fibre content of a food.”

      Added fibre may help with lowering cholesterol and keeping you regular, Ansel says.

      Image by Freepik

      Soluble Fibre

      Soluble fibre interacts with water to create a gel-like substance, Cohen says. It is found in oats, peas, beans, apples, citrus fruits, barley, nuts and many vegetables, per Mount Sinai. It’s also known for its role in lowering cholesterol in the blood, per Cohen.

      Image by Freepik

      Insoluble Fibre

      This form of fibre doesn’t dissolve in water and is found in wheat products (especially wheat bran), quinoa, brown rice, legumes and leafy greens, per Harvard Health.

      “Insoluble fibre works like a broom, moving food through your gut so it’s great for keeping you regular and preventing constipation,” Ansel says.

      READ MORE: Fibre For Weight Loss: How Much Should You Eat? What Nutritionists Recommend

      Benefits Of A High-Fibre Diet

      Here are a few potential perks of going on a high-fibre diet, according to experts.

      More fibre may help lower your cholesterol.

      Foods high in soluble fibre, in particular, may cause at least moderate (0.20-0.40 mmol/L) reductions in LDL cholesterol (the “bad” kind), per a 2021 review in Nutrition, Metabolism and Cardiovascular Diseases. “This gel blocks cholesterol absorption and whisks it out of the body, making it a powerful tool for anyone trying to lower their cholesterol,” Ansel says.

      “Soluble fibre is so effective that consuming five to 10 grams a day has been shown to lower LDL cholesterol by five to 11 points,” she says.

      It supports good gut health.

      Loading up on fibre helps keep you regular (as in, pooping frequently), Cohen says. Keeping things moving also lowers your risk of constipation and diverticulosis, a condition where small pouches form in the lining of the intestine, she says. Fibre-rich diets may help improve your gut microbiome, per a 2022 review in Trends in Food Science and Technology.

      It may lower your risk of certain diseases.

      Getting more fibre in your diet has been associated with a lowered risk of dying from heart disease and cancer, among other serious health conditions, per a study on dietary fibre in The Lancet. High fibre intake is associated with a lower risk of type 2 diabetes, research shows, and it has even been linked to a lower risk of being diagnosed with breast cancer, per a 2020 study.

      It helps you to feel full and may help with weight loss.

      “Fibre promotes satiety and helps us feel full,” Cohen says. This is because fibre helps stimulate signals from the gastrointestinal tract to parts of the brain involved in appetite regulation, according to a 2024 review in Critical Reviews in Food Science and Nutrition.

      In addition to staying fuller for longer, if you’re trying to lose weight, increasing your fibre intake may be beneficial. In a recent 16-week study of 4,477 participants in the U.S., 62.5 percent of people who participated in a plant-based, fibre-rich eating program reported weight loss (about 3.2 kilograms on average).

      Potential Risks Of A High-Fibre Diet

      “Adults—typically those who are vegans or following a raw food diet—could run into problems with too much fibre or if they increase their fibre intake too quickly,” Cohen says. Having more than 40 grams a day is usually too much for people, leading to uncomfortable symptoms like bloating, gas, feeling really full, cramps, diarrhea, constipation and nausea, she says.

      This also means that having a high-fibre diet may not be ideal for people with certain bowel diseases. In fact, a low-fibre diet may be recommended for people with inflammatory bowel disease (IBS) during a flare, per Mount Sinai. If you’re upping your fibre intake, be sure to drink plenty of water to avoid constipation.

      Additionally, having too much fibre may also cause nutrient deficiencies of calcium, iron and zinc, Cohen says. “Fibre binds to these nutrients and prevents their absorption,” she says. If you suspect you may have a nutrient deficiency, consult your healthcare provider about lab tests and the best next steps.

      READ MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To Experts

      General Guidelines For A High-Fibre Diet

      “If you’d like to increase your fibre intake, start with small servings of fibre-rich foods to give your digestive system time to adjust,” Ansel says. This may mean sprinkling a few tablespoons of canned black beans on top of tacos before amping up to having a mixture of half beef and half beans. “Once that feels comfortable, skip the beef and try a taco made entirely with beans,” Ansel says.

      It’s a good idea to drink plenty of water when you’re having lots of fibre, since fibre binds to water, she says. Otherwise, you run the risk of getting constipated or bloated.

      Fibre supplements can be one way to increase your intake of the nutrient, but Cohen doesn’t recommend going this route if you can help it. “Taking a fibre supplement does not make up for a diet that is low in fruits, veggies and whole grains, or high in ultra processed food,” Cohen says. “Most published research on the health benefits of fibre were conducted in populations who consume foods high in fibre and not just supplements with fibre.”

      The bottom line: If you’re looking to increase your fibre intake, start slow. Listen to your body and gradually increase things up from there.

      This article written by Korin Miller first appeared on Women’s Health US. More

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      Nailed it: Hidden Health Secrets Of Your Hands

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      Your hands are more than just functional tools; they can provide significant insights into your overall health. Let’s explore what your hands reveal about your overall well-being, the potential risks associated with certain hand care practices, and tips to keep your hands healthy and beautiful.

      What your hands say about your health

      Your hands can exhibit various signs that might indicate underlying health issues. Here are a few common observations.

      Nail colour and texture

      Pale or white nails can indicate anaemia or liver disease.

      Yellow nails might be a sign of fungal infection or respiratory issues.

      Pitted or rippled nails could suggest psoriasis or inflammatory arthritis.

      Skin condition

      Dry, cracked skin can indicate eczema or thyroid problems.

      Red, swollen skin might indicate an allergic reaction or infection.

      Hand strength and coordination

      A weak grip could be an early sign of conditions like arthritis or carpal tunnel syndrome.

      Tremors or shaking might be related to neurological conditions such as Parkinson’s disease.

      Risks and dangers: Nail polish and remover

      Image by Freepik

      Manicures and pedicures can be a delightful boost to your confidence. But certain products used in these treatments may pose health risks. Here’s what you need to know.

      Nail polish

      Many nail polishes contain formaldehyde, toluene, and dibutyl phthalate (DBP), which can cause allergic reactions, respiratory issues, and even endocrine disruption.

      Be wary of these and other toxic ingredients, especially in nail polish that does not disclose the full ingredient list. Always opt for brands that are transparent about their formulations.

      Nail polish removers

      Acetone is a common ingredient that, while effective, can be harsh on nails and skin, causing dryness and brittleness.

      Non-acetone removers might be gentler but often contain other chemicals that can still cause irritation or allergic reactions.

      Recent studies have found polyfluoroalkyl substances (PFAS) in many cosmetic products, including nail polish removers. PFAS are linked to various health issues, including cancer and reproductive problems.

      READ MORE: How To Strengthen Brittle Nails, According To Dermatologists

      Protect yourself from harmful substances

      For a healthy, safe hand care routine, make sure to:

      Choose products wisely

      Look for nail polishes and removers labelled as “3-free,” “5-free,” or “7-free”, indicating they are free from some of the most harmful chemicals.

      Avoid products with unidentified “fragrance” ingredients, which can hide numerous harmful chemicals.

      Ensure proper ventilation

      When using nail polish or removers, ensure you are in a well-ventilated area to minimise inhaling fumes.

      Remember, natural isn’t always better

      Some natural products contain high levels of botanical extracts, which can cause allergic reactions. Always check the ingredient list.

      Handy tips for healthy hands

      Keeping your hands happy and healthy doesn’t have to be complicated. Here are some simple, effective tips.

      Moisturise regularly: Use hand creams with nourishing ingredients like aloe vera, coconut oil, shea butter, vitamin E and glycerine.

      Protect your hands: Wear gloves when doing household chores or working with harsh chemicals.

      Hydrate: Drink plenty of water to keep your skin hydrated from the inside out.

      Go for regular check-ups: Pay attention to changes in your hands and consult a healthcare professional if you notice any concerning symptoms.

      READ MORE: 9 Great Hand Creams That’ll Prevent Dry, Cracked Hands

      By being mindful of the products you use and taking good care of your hands, you can enjoy gorgeous hands while minimising potential risks. Remember, your hands tell a story about your health. Make sure it’s a good one!

      Visit Medihelp’s website at www.medihelp.co.za.

      **WH Partnership More

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      Can Your VO2 Max Really Reduce Your Death Risk?

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      New research released by Discovery Vitality emphasises the need to view cardiorespiratory fitness (measured as VO2 max) as an important health risk metric. Insights were drawn from Discovery’s unique data, including lifestyle information, clinical screening results and insurance claims data. The findings show the tangible benefits of prioritising CRF which dramatically reduced risk of developing – and dying from – cardiovascular diseases, certain cancers and diabetes, among other conditions.

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      Vitality Fitness: A one-tap, first-of-its-kind fitness platform

      Linked to these insights, Discovery Vitality announced the launch of two exciting updates to the programme aimed at enhancing the health outcomes of its members. They are a new rewards points metric based on cardiorespiratory fitness level, and a first-of-its-kind exercise platform called Vitality Fitness. The new platform brings a new level of convenience and access to Vitality members, enabling them to view and book an extensive range of workouts provided by a network of gyms and fitness studios around the country. Members access the booking platform through the Discovery app and can book classes in a few taps.

      “My vision is that the insights from this research on cardiorespiratory fitness help inform the global effort to combat the growing epidemic of physical inactivity and its associated health risks. We’re continually exploring ways to incentivise and promote healthier lifestyles among our members, and it’s important that these are backed by research and enabled through the smart use of technology to fit easily into people’s lives,” says Vitality CEO, Dinesh Govender

      READ MORE: Ready To Get Fit? Tap Into The New Vitality Fitness Platform

      VO2 Max: A Key Metric For Overall Health

      Cardiorespiratory fitness refers to how well your respiratory and circulatory systems supply your body with enough oxygen to keep exercising. VO2 max is a measure of the maximum amount of oxygen that your body can use when you’re exercising. As your VO2 max increases, so does your aerobic endurance and ultimately your cardiorespiratory fitness. It is a powerful indicator of one’s potential for a long and healthy life, as even a moderate improvement in VO2 max can reduce risk of death by 21-30%. By understanding and improving VO2 max, individuals can reduce their risk of cardiovascular diseases, certain cancers, and diabetes.

      Vitality’s newly published white paper on navigating cardio fitness for optimal health outcomes highlights the critical role of cardio fitness in health management: Vitality members with higher cardiorespiratory fitness levels experience 30% lower hospital claims, and exhibit 95% lower prevalence of obesity, 84% lower prevalence of high-risk blood glucose levels, and 70% lower prevalence of high blood pressure.

      Good Habits Can Influence Your CRF

      While many may think that their genes largely determine their cardiorespiratory fitness level, this research revealed the importance of forming good habits: Vitality’s fittest members tend to exercise more frequently, for longer, and at higher intensities. Vitality members with higher cardio fitness levels also tend to have earlier bedtimes, earlier wake-up times, and longer sleep durations. All in all, members with higher Vitality statuses exhibited higher cardiorespiratory fitness levels

      “Through advancements in wearable technology and the Vitality Fitness Assessment, our members can easily estimate their VO2 max. This cardio fitness measurement serves as a valuable benchmark for overall health. Our new white paper provides comprehensive research insights, practical guidelines, and tailored pathways to help members understand and improve their VO2 max,” says Dr. Mosima Mabunda, Vitality’s Head of Wellness.

      Prof Jon Patricios, Professor of Sports and Exercise Medicine at Wits University, adds, “In a country with stretched health resources and large disparities in access to care, there is an accessible and affordable solution: optimal cardiorespiratory fitness. The prescription of aerobic-based exercise provides some of the most effective disease prevention strategies and should be our core lifestyle intervention.”

      From July 2024 onwards, Vitality members can earn up to 10,000 Vitality points by improving their VO2 max.

      VO2 max readings will be categorised into five Vitality Cardio Fitness Levels: low, fair, good, excellent and superior. While there is no single ideal VO2 max, everyone should strive to improve to the next level due to the health benefits. The greatest health benefits are seen in individuals who move from a low to a fair level, with additional benefits realised as one improves to a good or higher level. For most people, reaching a good Vitality Cardio FitnessLevel for their age and gender is a great milestone and will provide the health protection needed to live a long, healthy life.

      “By rewarding Vitality members for knowing and improving their cardio fitness, we are not only encouraging varied exercise intensities and durations but also helping them protect their health and extend their lifespans,” says Govender.

      Download the research paper here: Navigating Cardiorespiratory Fitness for Optimal Health. More