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      Mammograms Are Essential – So Why Are So Many Women Skipping Them?

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      According to the Cancer Association of South Africa (CANSA), it’s far better to have an early-stage diagnosis, as it results in better breast cancer treatment and long-term survival. The only way to get an early diagnosis? Checking your breasts regularly at home, and making sure you attend your scheduled mammograms. But there are so many mammogram myths that scores of women are opting out of this practice. An informal survey amongst women who are hesitant to go even though they have the means to go shows that the top reasons include thinking it’s painful, having fear of radiation and being afraid of that Big C diagnosis.

      Plus, skipping just one screening can increase a woman’s risk of dying from breast cancer, per a study of half a million Swedish women.

      Since mammograms are essential, we’ve broken through a few of the myths and addressed them, courtesy of the radiologists at SCP Radiologist Practice and Dr Lizanne Langenhoven, who specialises in the treatment of breast cancer. Here’s what you really need to know about mammograms.

      Myth #1: Mammograms are too painful

      Many women still rely on their mother’s experience with early mammograms which were painful. Mammography machines have progressed exponentially since the early days, so the level of discomfort experienced during the procedure is now significantly reduced. Modern technology and digital equipment allow us to use less compression and still obtain quality imaging. Also, the amount of pressure is different for each individual, depending on the breast size and composition. Pressure is often manually adjusted so speak to your mammographer if you experience any discomfort.

      READ MORE: Getting A Mammogram: What To Know, Even If You’re Young

      Myth #2: Mammograms mean exposure to cancer-causing radiation

      A mammogram uses relatively low-dose radiation. The total dose is approximately 0.5 mSv (2D mammogram). To put that into perspective, we are exposed to 3.0 mSv of background radiation from our natural surroundings per year. Radiologists also strictly follow what’s known as the ALARA principle – to always apply radiation “as low as reasonably achievable”. Clearly, the benefits of this screening tool vastly outweigh the actual low-dose radiation.

      Myth #3: You don’t need a mammogram if you go for thermography

      At present, thermography cannot substitute mammography but may be used as complementary screening. Dr Langenhoven cautions that thermography is not all it is cut out to be. In order for the cancer to give off heat signals, it has to be significant in size. Mammography on the other hand can detect changes in the breast before they progress to cancer. A mammogram therefore picks up the disease course much sooner than thermography.

      READ MORE: 8 Breast Cancer Myths You NEED To Stop Believing

      Myth #4: Ultrasounds are safer

      “Mammography is our workhorse.  We look for masses, calcifications, and architectural distortion,” says Dr Langenhoven. “Ultrasound is a supplementary investigation used to further evaluate morphology, blood flow, consistency of masses, and lymph nodes that are abnormal on a mammogram.” Tomosynthesis, a type of X-ray, is also supplementary, used to further evaluate architectural distortion seen on a mammogram. They all work together. With denser breasts mammography is less sensitive, which is when we add the supplementary investigations to improve the sensitivity of detection.

      Myth #5: I can’t have a mammogram I have breast implants

      Yes, you can, is the short answer. If you have breast implants the compression and positioning are adjusted. The amount of pressure is equivalent to sleeping on your stomach. Modern technology means there is a very low risk of implant rupture or damage. It is usually combined with ultrasound for better evaluation of the implants.

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

      Myth #6: If am diagnosed with breast cancer I am going to die anyway. So I would rather not find out

      Perhaps the biggest and most harmful myth of all. The truth is that we’re in a period of time where 90% of women with early breast cancer can be cured of their disease, says Dr Langenhoven. “In the same way we don’t drive cars from the ’50s, our treatment is no longer ancient either!” she remarks.

      “The good news is that our understanding of the different subtypes of breast cancer has improved significantly over the past few years! We no longer follow a one-type-fits-all approach and many women may even safely be spared chemotherapy in a curative setting,” she says.  

      “As with everything else in life, it is easier to address a ‘small’ or ‘early’ problem than it is to address a much larger problem! I’ve seen breast cancer diagnosed at a size of 2mm on a mammogram – meaning that treatment is tailored to a very low-risk situation. In short, the earlier we become aware of an existing problem, the sooner it can be addressed and with much less invasive treatment.”

      Added to that, the side-effect profiles of our new drugs improve the quality of life during treatment. And the fact that we now identify and treat four distinct subtypes of breast cancer means that we can target the specific growth pattern at play and avoid unnecessary treatment. In short, modern medicine means your chances of dying of breast cancer are reduced. But screenings are still the champion in our fight against breast cancer.

      Different screenings for breast cancer

      “When you consider that around 90% of women find their own breast lumps, it is a very important part of the screening process,” says Dr Langenhoven. “Although 80 percent of these lumps are not malignant, there are cases where women owe their lives to their own self-examination.”

      Mammogram

      A mammogram involves breast imaging using low-dose X-rays to form a 2D image. The advantage? It often reveals abnormalities undetected in a clinical breast examination. Four images are taken, two of each breast. The breast is lightly compressed for less than 1 minute during the examination to improve diagnostic accuracy.

      Tomosynthesis

      This is a form of 3D mammography and uses X-rays as well as sophisticated software to create a 3D image of the breast. It is considered better at detecting cancer and reducing false positives in dense breast tissue.  It is invaluable in problem-solving and is used in combination with 2D mammography.

      Breast ultrasound

      Ultrasound is a supplementary investigation used to further evaluate morphology, blood flow, and consistency of masses and lymph nodes that are abnormal mammography.  It uses no radiation but rather real-time imaging, using sound waves to create an image. It’s a slightly longer process and is also valuable in problem-solving. It is used in combination with a mammogram not in place of it.

      MRI

      The digital MR image uses strong magnetic fields and radio waves but no radiation. You will receive an intravenous injection and then lie on your stomach, in an MRI ‘tunnel’ for around 45 minutes.  An MRI for breast screening is usually used for problem-solving, high-risk screening and for women who have breast implants.

      Biopsy

      Your doctor might recommend a breast biopsy when a suspicious area is found in your breast, like a breast lump or other signs and symptoms of breast cancer. It is also used to investigate unusual findings on a mammogram, ultrasound, or other breast examination.

      Thermography

      Thermography is a test that uses an infrared camera to detect heat patterns and blood flow in body tissues. Digital infrared thermal imaging (DTI) is the type of thermography that can be used to show these patterns and flow in the breasts. More

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

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      Until recently, I’d been on some form of birth control since I was 13 (I’m 32 now). Now that I’ve stopped popping a little pill every day, I’m learning that while I may have skipped some of the not-so-fun aspects of a regular cycle (cramps and bloating, anyone?), I also didn’t get to experience the powerful parts, like bursts of energy and strength.

      I also never learned how to support my body through its various shifts. With periods making a consistent appearance again, I want to do all I can to have as pleasant an experience as possible. Enter: cycle syncing, a buzzy concept that has nothing to do with getting your period at the same time as a friend.

      What is cycle syncing?

      Cycle syncing is the idea of matching how you eat, work, exercise and recover to the stages of your menstrual cycle. You may have heard about tailoring your fitness routine to each phase—this is the same idea, but expanded into other facets of life.

      This general practice has been around for a while, but the term itself is newer. Female athletes, coaches and researchers have realised that athletic performance changes with hormonal shifts throughout the month and training can be tweaked accordingly. So, the weeks when a woman has higher stamina may include harder workouts and times marked by less energy are more recovery-focused. (More on this in a minute!)

      READ MORE: Cycle Syncing Sex: 28 Days Of The Best Sex Of Your Life

      What are the benefits of cycle syncing?

      Anyone who has a cycle can benefit, but it’s especially useful for the following issues, says Dr Jessica Ritch, a minimally invasive gynaecologist and medical advisor for Elix herbal supplements.

      Optimising your routine around your cycle can ease discomfort leading up to and during menstruation, like low mood, cramps, diarrhoea, bloating and acne. The result? A happier, more stable you.

      How To Start Cycle Syncing By Phase

      Once you know the stages—menstruation, follicular phase, ovulation and luteal phase—you can adjust your routine. While there isn’t a ton of research on this trend, studies on individual practices as well as anecdotal evidence point to the merits. Here, a map for riding the wave at every stage.

      Menstruation

      Each cycle starts with menstruation (i.e., when you see red). Levels of the hormones oestrogen and progesterone drop, which causes the thickened lining of your uterus to shed and may lead to cramping and bloating. The cells that form the uterine lining begin to break down and flood your system with inflammatory substances called prostaglandins, the culprit behind cramps and inflammation.

      Food Focus

      “It’s important to replenish the nutrients you lose during bleeding,” says Dr. Ritch, so eat foods high in iron and vitamin B12, as well as those with anti-inflammatory properties. When iron levels are low, cramps can be worse, likely because iron helps red blood cells deliver oxygen to muscles. Load up on iron-rich dark leafy greens, nuts, lean red meats, egg yolks, lentils and clams, as well as foods high in vitamin C, such as broccoli, citrus, strawberries and bell peppers, to optimise iron absorption, says registered dietician Melissa Groves Azzaro.

      Consider spicing up your meals and drinks with turmeric and cinnamon, which can tame that internal fire too. High-fibre foods as well as ginger help regulate the dreaded “period poops,” says Dr. Ritch. Also key: Magnesium, found in favourites like dark chocolate and pumpkin seeds, pulls double duty in promoting better sleep and reducing muscle cramping in the uterus and bowels.

      Workout Focus

      When it comes to cramps, “I recommend movement, but nothing strenuous,” says Dr. Ritch. Think: yoga and walking…or whatever feels good. “Recovery is also really important during this time to help with inflammation,” she adds.

      Life Focus

      Women who get fewer than seven hours of sleep or go to bed after 11 p.m. are more likely to experience cramps during their cycle, per a meta-analysis from the International Journal of Environmental Research and Public Health. This is a good time to make adequate shut-eye a must (though it should be all month long, as you know!).

      READ MORE: Pop Quiz: Do You Actually Know What’s Going On With Your Vagina?

      Follicular Phase & Ovulation

      The former starts on the first day of your period (it overlaps with menstruation) and continues until you ovulate. Your body releases follicle-stimulating hormone, which tells the ovaries to grow and prepare eggs for ovulation. Throughout this stage, oestrogen levels climb, leading to a thickening of the uterus to get ready to host the egg. This phase lasts for roughly 16 days and is usually smooth sailing symptom-wise (once you’re past the earlier cramps, etc.).

      Then ovulation occurs as rising oestrogen levels trigger the release of luteinising hormone, which causes your ovary to release a mature egg. This is signalled by a slight uptick in body temp—usually right in the middle of your cycle.

      Food Focus

      Ovulation can be ouch-inducing for some and omega-3 fatty acids may offer relief by decreasing inflammation. Go for fatty fish such as salmon, mackerel and sardines. Not a fan of seafood? Opt for plant-based sources like walnuts and chia. Just one serving two or three times a week will boost your levels almost immediately and throughout the month, says Azzaro.

      Ground flaxseed (2 to 4 tablespoons daily) and mix into smoothies or yoghurt parfaits. This can also help regulate hormonal ups and downs. “This is something I recommend for symptoms of high or low oestrogen, as well as high androgens, as seen with PCOS,” says Azzaro. Flax contains plant-based omega-3s and phytoestrogens called lignans that help balance hormones.

      Workout Focus

      The peak in oestrogen and release of testosterone during ovulation can boost sex drive and energy. The rise in both hormones also increases your pain tolerance, says Dr. Ritch. In other words, this is a great time to pursue heavier lifts, HIIT workouts, or endurance training, since you can exercise harder with more ease. Nice!

      Life Focus

      The later follicular phase, right before ovulation, is the time to really go for it in your career and social life. This is when people typically feel their best, says Dr. Ritch. During this window, many women feel less fatigued on fewer hours of sleep. “Whatever event will take the most energy that month, like a work presentation or a big party, this is a good time to schedule it,” she says.

      READ MORE: Here’s EXACTLY How To Skip Your Period Every Month

      Luteal Phase

      This begins after ovulation and loops back to menstruation—and it’s admittedly “a crappy time for people who have symptomatic periods,” says Dr. Ritch. The decline in oestrogen and rise in progesterone can lead to breast tenderness, migraines, bloating and digestive issues such as diarrhoea and constipation. PMS symptoms start popping up due to an increase in cortisol and a decrease in serotonin. Feeling sad and experiencing trouble with concentration are common during this roughly 14-day span.

      Food Focus

      You feel low, so you turn to coffee, alcohol and doughnuts for a lift, but they can have the opposite effect. The drinks lead to dehydration and the sugary and salty foods fuel inflammation. Instead, reach for high-fibre, slow-digesting carbs like quinoa, grains and potatoes to stay full longer and nix cravings.

      FYI: Vitamin B6 and calcium are your shields against severe PMS symptoms. “You can get calcium from dairy and leafy greens like bok choy and collard greens and B6 is found in salmon, chicken and chickpeas,” Azzaro says. Need additional help? The same nutrition advice for alleviating discomfort during menstruation is handy here too.

      Workout Focus

      Cardio performance tends to suffer during this time due to the spike in cortisol and drop in serotonin. The progesterone rise can lead to water retention that makes you want to curl up in bed instead of hitting the gym. If you want to keep moving, Dr Ritch recommends strength training, walking, or yoga during this time. It’s okay if your body is leaning toward gentler movement or favours recovery. A little push: Know that activity can be beneficial for combating low moods that come along.

      Life Focus

      Staying calm is essential, as cortisol is already higher than normal and research shows that added life stress can contribute to period cramping. So get your favourite restorative rituals on the calendar, whether they’re a call with a friend, a movie night, a group dinner out, or extra journaling or meditation time.

      This article, written by Kristin Canning, was originally published in the May/June 2023 issue of Women’s Health US. More

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      “I Conquered Ovarian Cancer And Breast Cancer At The Same Time.”

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      “You can decide to let your cancer diagnosis get the better of you or you can choose to fight. There was no other option for me but to fight,” says Robyn Frick, Teamhead Commercial Marketing for PUMA. And fight she did, when in January 2023 Robyn was diagnosed with both breast cancer and ovarian cancer. This is how she went into combat with “The Big C” and came out a champion.

      Being Diagnosed With Breast Cancer And Ovarian Cancer At The Same Time

      “With any diagnosis, hearing that you have cancer comes as quite a shock. This diagnosis would be my second, and little did I know it would be a double whammy,” recalls Robyn. During a 2023 routine check-up, doctors discovered the ovarian cancer she’d been diagnosed with in 2013 had come back. And while undergoing tests, they discovered Robyn also had breast cancer. She had two large lumps in her right breast which had not been visible during a mammogram 6 months prior.

      What’s The Treatment For Fighting Two Separate Cancers?

      “Fighting two different cancers at the same time is somewhat unique,” explains Robyn. “They both require different treatment plans that ideally coincide so one cancer isn’t left to its own devices but that in itself is tricky.”

      Usually, doctors have to make a decision; which cancer they will treat first. In an ideal (albeit rare) circumstance, if the two cancers share characteristics they could respond to the same targeted drug or chemotherapy plan. 

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

      How Common Is It?

      According to WebMD, researchers estimate around 1 in 20 people with cancer have another separate cancer at the same time. “At the same time” is defined as two tumours that occur within less than 6 months of each other.

      Robyn’s Treatment Plan For Fighting Breast Cancer And Ovarian Cancer

      After consulting with a panel of oncologists and surgeons, Robyn’s oncologist came up with the best treatment plan possible. They would tackle her ovarian cancer first – the chemotherapy would treat the breast cancer at the same time – then her breast cancer.

      Her oncology treatment plan included:

      Chemotherapy: 6 cycles of chemo (carboplatin and paclitaxel) which was administered every three weeks and took 6 hours per session.

      Mastectomy: The chemotherapy was followed by a bilateral mastectomy (and immediate reconstruction which she elected for)

      Radiation: Then 5 weeks of radiation with 5 sessions per week.

      A PARP Inhibitor: Before Robyn started with chemo, she consulted with a Geneticist. This was to determine if she carries one of the BRCA gene mutations, which she does – BRCA-1. This opened up the opportunity for her to take a PARP Inhibitor (a type of targeted cancer drug) for post-treatment support. She will take this for the next two years.

      “Alongside my oncology treatment plan, I have a holistic treatment plan which will continue for years to come,” she says.

      Her holistic treatment plan includes:

      Supplements: She takes supplements targeted at her specific cancer

      A special diet: This diet excludes wheat, gluten, sugar and dairy

      Rife Therapy sessions: Rife machines produce low electromagnetic energy waves similar to radio waves

      Vitamin C drips: IV drips quickly increase the levels of ascorbic acid (or Vitamin C) in your blood.

      Exercise

      Spirituality: Robyn is tapping into her spiritual side

      The Biggest Out-Of-Pocket Expense

      With Robyn’s particular cancer, she qualified for a drug called Lynparza – a PARP Inhibitor. In her first consultation with her oncologist, she mentioned this drug would become part of Robyn’s post-chemo treatment plan if she was able to upgrade her medical aid to one of the top plans.

      If not, she would be facing a monthly cost of roughly R90,000 for the next two years.

      “Thankfully I was fortunate enough to be able to do the upgrade, and that monthly cost when compared to the price of the drug is nominal,” she says. 

      READ MORE: My Experience With Breast Cancer, At Age 27

      Inspirational Words For Anyone Who Has Received A Cancer Diagnosis

      “You can decide to let your cancer diagnosis get the better of you or you can choose to fight. There was no other option for me but to fight. Was it hard? Absolutely! Having to deal with a second cancer diagnosis and questioning why it happened to me in the first place, would treatment work this time around, how severe was my cancer diagnosis, had it spread through my whole body? Constant doctor’s visits, undergoing tests, treatments, it becomes exhausting. Losing my hair, losing my breasts, those are two things that define who you are as a woman, right?”

      “But if you choose to fight, you know your hair will grow back, you know that you will have the option for reconstruction (should you choose to do so), and you know that life is about so much more than those things.”

      “Focusing on one day at a time, being present in the moment, the support and love from my family, friends, colleagues, my medical team, even a whole lot of strangers, has definitely made my journey and the bigger picture that little bit easier.”

      You Are More Than Your Diagnosis: 

      “I don’t want my cancer diagnosis to define who I am. While it has forever changed my life and I am grateful to have survived it, I view it as a small part of my journey here on this earth and so many other amazing things have happened in my life which need to be celebrated,” says Robyn.

      Advice For Those Currently Experiencing Breast Cancer

      Take It Step By Step

      “It may sound like a cliché but take one moment at a time – one minute, one hour, one day. This is a journey not a race, so be kind to yourself. You will feel like you again.”

      Rely On Your Circle

      Robyn suggests surrounding yourself with the people who make you laugh, smile and who see you for who you are. On the hard days, let them carry the weight for you. And on the good days, invite them to celebrate with you.

      Do Your Own Research

      Robyn says you should investigate alternative therapies which can live alongside your treatment plan. But she emphasises that you make sure it is done with someone who specialises in cancers. “I have my wing chick and honestly could not have done this without her by my side – I am beyond grateful for her, her knowledge and her passion to find a way to cure cancer,” she says.

      READ MORE: 8 Breast Cancer Myths You NEED To Stop Believing

      Advice Everyone Should Heed About Breast Cancer

      If someone in your immediate family has breast cancer and tests positive for the BRCA 1 or 2 gene mutation, it is recommended that you get tested as well, Robyn emphasises. According to her, you would rather be equipped with that knowledge and take the necessary preventative measures should you test positive.

      “Had I done the gene test after my first diagnosis, I would probably have had a bilateral mastectomy and prevented my current breast cancer diagnosis,” she reflects.

      She highlights that you should really get to know the ins and outs of your body and trust your gut if you think something is amiss.

      How Fighting Breast Cancer And Ovarian Cancer Has Changed Robyn’s Life:

      “Well, first of all, I have a new set of perky boobs and a flat tummy,” she says. Robyn chose DIEP Flap surgery as reconstruction is done immediately and would eliminate the number of operations she would need to undergo had she selected implants. “My plastic surgeon was also very pro this surgery,” she says.

      Thankfully, she was a good candidate for a DIEP Flap which is a type of reconstruction that uses your own tissue to create a new breast after a mastectomy. They used Robyn’s abdominal tissue to create new breasts, which took around 9 hours as it is such an intricate surgery.

      The New Normal:

      You look at those around you who don’t have cancer and just want to feel ‘normal’ again, as you perceive them to be. But you soon realise this is your new normal and that life can’t go back to how it was before – you were given a warning, take heed of it and develop the skills to reduce stress, practice mindfulness, change your diet, set boundaries and so on. It does take daily practice though.”

      “I have only recently completed treatment, so I am still adjusting to what life looks like outside of daily treatments and doctor’s visits, but one thing it has definitely done is made me slow down and focus on today. Being diagnosed with cancer opens your eyes to what is important in life – prioritising time spent with family and friends, taking the time to listen to the sound of the waves crashing, the wind blowing through the trees, the sunsets and the moon rising – life is about the simple things we so easily take for granted,” she says. More

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      Summer Adventure Awaits: Nurturing Bone Health With MenaCal.7™

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      In the tapestry of a woman’s life, strong bones are the threads that uphold vitality and empower adventures. MenaCal.7™ emerges as a beacon, urging women to invest in their bone health from the early years, an act of self-love that paves the way for a life of boundless possibilities. As summer beckons, it’s time to embrace the warmth and embark on adventures, supported by the strength that MenaCal.7™ brings.

      Summer Adventures Await 

      With the arrival of summer, the call for adventure grows stronger. Hiking through scenic trails, exploring new destinations, or revelling in the joys of outdoor yoga – all these experiences are enhanced when supported by strong, flexible bones. MenaCal.7™ stands as your partner, ensuring your bones are up for every exhilarating challenge the season brings.

      Self-Love: Nourishing Your Foundation 

      Caring for your bones is an act of self-love, a promise to your body that it will carry you through a lifetime of experiences. MenaCal.7™ embodies this self-care, infusing your bones with the nutrients they need to face the world with strength and grace. It’s a reminder that taking care of yourself is a beautiful, powerful act.

      READ MORE: Empower Your Journey: Unveiling The Secret To Strong Bones With MenaCal.7™

      Investing in Your Future Self 

      The early years are the foundation of a robust future. MenaCal.7™, with its dynamic blend of calcium, Vitamin D3 and Vitamin K2 (MK-7), helps bones grow strong and resilient. By investing in bone health early on, you gift yourself the promise of an active, adventurous life.

      MenaCal.7™ is more than a supplement; it’s a commitment to your future self. By nurturing bone health early on, you set the stage for a life of vibrant adventures and self-love. As the summer sun warms your spirit, let MenaCal.7™ be the foundation that supports every step of your journey.  More

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      5 Heart Disease Risk Factors Every Woman Needs To Know About

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      September is Heart Awareness Month. Heart disease and strokes are the second highest cause of death in South Africa (only HIV can beat this killer!), so this is definitely something we can’t brush off. A healthy heart literally is a matter of life and death. While we’re all aware that to have a healthy heart, we need to eat well, exercise and avoid a few things, things can get a bit more complicated than that. Here, the heart disease risk factors you need to be aware of and what you should be doing to prevent it…

      Meet The Expert: Dr Annarie van Rensburg is a Specialist Cardiologist at Netcare Blaauwberg Hospital in Sunningdale, Blouberg

      Heart health remains a priority for healthcare providers and an epidemic in South Africa. According to the SA Heart and Stroke Foundation, 30% of the population has some form of cardiovascular disease (CVD). And while we often think of heart disease as something that affects only the elderly, that’s no longer the case. Per the SA Heart and Stroke Foundation, more than half of deaths among people under the age of 65 are attributed to heart disease. A third of people are hypertensive, too.

      READ MORE: 4 Simple And Easy Ways To Keep Your Heart Healthy

      “The heart disease risk factors for women are similar to those of men,” Van Rensburg begins. But when it comes to prevention, she can’t underline enough the importance of looking after your body and your health. Here’s what you need to know…

      Risk Factor 1: Smoking

      Smoking is a BIG risk factor when it comes to heart health. We already know this, but here’s a reminder that you are jeopardising your own life every time you light up. “Women who smoke 20 cigarettes a day have six times increased risk of having a heart attack, while with men the risk is three times higher.” So it’s even riskier for us girls. Our advice: quit now, while you’re ahead.

      The why: every time you light up, the chemicals inside cigarettes clog the blood and arteries inside your heart. Think vaping is A-OK? Think again. A 2020 review found that vaping stiffens the arteries and creates higher blood pressure, which puts undue stress on the heart. Toss that vape.

      READ MORE: Why You Should Check For High Blood Pressure, Even If You Think You’re Fine

      Risk Factor 2: Diabetes

      If you suffer from diabetes, there’s a chance that your heart may be at risk. If it’s your lifestyle choices that have led to diabetes, such as a sedentary lifestyle, then here’s the wake-up call: it’s time to get active! “Having diabetes is also associated with a greater risk of developing heart disease in women than in men,” says Van Rensburg.

      The why? Per the Centers for Disease Control, “high blood sugar can damage blood vessels and the nerves that control your heart.” Scary stuff.

      READ MORE: 10 Best Low-Sugar Fruits That Won’t Mess With Your Blood Sugar

      Risk Factor 3: High Cholesterol

      High cholesterol can be genetic, but it’s typically associated with obesity. Again, a sedentary lifestyle can be your biggest enemy. A healthy diet and keeping active are not only necessary for you to look your best, they’re also the doctor’s recommended remedy for preventing heart disease.

      The why? When there’s too much cholesterol in the blood, they form plaque deposits on the artery walls of your heart. This could cause an artery to become blocked or the plaque could even rupture.

      READ MORE: 9 Foods That Can Actually Lower Cholesterol Naturally

      Risk Factor 4: Hypertension

      High blood pressure is known as a silent killer because there are often no symptoms. Regular blood pressure check-ups are advisable and, again, a healthy diet is key. Read: fresh fruit and veg, and cut back on processed food high in salt, sugar and oil.

      The why? Having hypertension causes your heart to work harder to fulfil its tasks, pumping blood throughout your body to keep you going. And leaving your high blood pressure unchecked means you’re creating a situation where your heart could cop out, leading to heart disease.

      Risk Factor 5: Advancing Age

      “The risk of developing heart disease increases dramatically once a woman is post-menopausal,” says Rensburg. “If there is a family history of premature coronary artery disease in family members below the age of 55 (men) or (65) women, or a family history of high cholesterol, the risk is also significantly increased.”

      The why? Over time, our hearts become stiffer with age, leading to high blood pressure, which puts stress on the heart.

      While we can’t reverse the ageing process, we can take steps to age healthily, which includes every doctor’s order: eating well and exercising regularly.

      What Should All Women Do To Lower The Risk Of Heart Disease?

      “Lead a healthy lifestyle,” Van Rensburg stresses again. This includes getting in a sweat session at least five times a week. “Maintain a healthy body weight,” she continues, “a BMI between 19 and 25.” Smoking is a big no-no. Just don’t do it – it’s not worth risking your heart. “Have your cholesterol, blood pressure and blood sugar checked regularly,” Van Rensburg concludes. The intervals at which this should be checked increase as you age, but it is necessary for everyone. “Everyone should have it checked, then discuss with their doctor what the recommended treatment is or when the next visit should be scheduled.” More

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

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      That overwhelming frustration and anger that feels like it comes out of nowhere, but could probably be related to the inexplicable seven kilograms of weight you’ve just picked up this past year; a menstrual cycle with a mind of its own… also, what is up with these nipple hairs?

      If this sounds like a page out of your diary, it’s likely that you’re one of the 8-13% of women who suffer from a common but under-diagnosed condition called Polycystic Ovary Syndrome (PCOS). Per one estimate, a staggering 8 million Southern African women are affected by PCOS, a complex hormonal disorder that often remains undiagnosed and misunderstood.

      READ MORE: “I Was Diagnosed With PCOS – Here’s What You Should Look Out For”

      Why we need to talk about PCOS in South Africa

      Despite so many women carrying the condition, it remains largely unspoken about in social gatherings over tipples of wine. And yet, for women with PCOS in South Africa, it feels all-encompassing, affecting their moods, their self-confidence, mental health and even their fertility.

      And as severe as its symptoms are known to be, PCOS typically goes undiagnosed for months and in most cases for years. “Many women and sometimes even their healthcare providers shrug off the symptoms associated with PCOS as a natural part of being a woman. Sadly, this all too often leads to delayed diagnoses,” says Dr Bradley Wagemaker, Medical Director at Lamelle Pharmaceuticals. “It’s sadly very common for women to suffer in silence, thinking that the uncomfortable, inconvenient and even traumatic symptoms of PCOS are nothing more than a normal part of being a woman, or a burden for them to deal with on their own,” says Dr Wagemaker. “Instead, the message we should be sending to all women is that PCOS is manageable and that you may not have to forgo your weight loss goals or your dream of starting a family.”

      “While strides are being made in the medical industry and through PCOS Awareness Month in September, to improve the number of women being correctly diagnosed and treated at an early stage, women need to educate themselves on the signs to look out for,” he says. So, let’s talk about it.

      READ MORE: Refined Carbs Are Super-Bad For PCOS Symptoms — So, What Can You Eat Then?

      What exactly is PCOS?

      PCOS is a multifactorial hormonal disorder affecting individuals with ovaries, primarily during their reproductive years. Although its precise cause remains unclear, genetics, hormones, and environment play roles in its development. Surprisingly, the name sheds light on the condition. Poly, meaning many, and cysts, meaning small, liquid-filled sacs. These many sacs sit inside a woman’s ovary and can create hormonal imbalances that lead to difficulties with egg development and its release. This often means late or completely absent periods, or periods that seem to go on forever.

      Since the condition is largely hormonal, PCOS causes an overproduction of androgens, a hormone found in large numbers in people with testes and in smaller numbers in people with ovaries. It’s also closely linked to insulin resistance, a condition where your body doesn’t use glucose from your blood for energy efficiently, leading to weight gain.

      READ MORE: The Best Way To Lose Weight When You Have PCOS

      What are the symptoms of PCOS?

      Some of its signs include:

      Heavy, irregular or even absent periods

      Excess facial and body hair (resulting from elevated androgen levels, a hormone most prevalent in men)

      Balding or hair thinning

      Oily skin and acne (mostly at the bottom of your face: along the jaw, chin and neck)

      Small cysts on the ovaries

      Women with PCOS may also be more susceptible to insulin resistance, weight gain and psychosocial disorders. It could also lead to endometrial cancer, and other serious and life-threatening conditions, including type 2 diabetes and heart disease.

      PCOS also often leads to infertility in women (around 40% in SA); with the hormonal imbalance brought about by PCOS, the ovaries are unable to grow and release eggs, stunting the ovulation stage in a woman’s cycle – that all-important time for baby-making.

      While all this sounds grim, there are ways of treating the condition that involves a multi-pronged approach. Another key? Having a medical professional willing to hear you out and really investigate your symptoms to make a thorough diagnosis.

      How is PCOS diagnosed?

      Diagnosis of PCOS is typically based on a combination of clinical symptoms, hormonal testing, and imaging (such as ultrasound to identify ovarian cysts). It’ll also involve a thorough taking of your medical history and specific tests.

      According to the Rotterdam Consensus criteria, the diagnosis of PCOS depends on the presence of two of the following criteria:

      Ovulatory dysfunction (irregular or absent periods)

      Clinical or biochemical hyperandrogenism signs (unwanted body or facial hair or acne)

      Small ovarian cysts visible via ultrasound

      READ MORE: 7 Reasons Your Period Might Be Late — Other Than Pregnancy

      What’s the treatment for PCOS?

      Get active

      There is no cure for PCOS. By and large, medical professionals will advise lifestyle changes. This will include getting regular exercise of at least 30 minutes a day. This could include walking, hiking or running. Yoga also helps, since it’s known to lower the stress hormone cortisol, which is a key aggressor in PCOS symptoms.

      Eat right

      For a holistic approach, the food you eat plays a big part in healing the symptoms that create PCOS. “When it comes to the influence of food in the progression of PCOS, studies have shown that eating foods with low glycemic and high fibre index can decrease some of the complications of PCOS, such as infertility, ‘leaky gut syndrome’, metabolic syndrome, diabetes, and cardiovascular disease,” says Dr Carmen-Rose Madiebo, author of The PCOS Diet. “Foods rich in fibre, and phytonutrients and with a low glycemic index should be prioritized as they can help decrease complications of PCOS. On the other hand, processed foods should be completely eliminated as this can further worsen PCOS symptoms.”

      Lean on meds

      Of course, there are medications on hand that help alleviate the symptoms of PCOS but they’re not limited to one pill a day. Rather, you’ll find a collection of medications, each to treat a specific symptom.

      Birth control

      Doctors often prescribe birth control, which regulates the menstrual cycle and can reduce symptoms. But this might not work for you if you want to fall pregnant or are unwilling to go this route.

      Metformin

      Since people with PCOS offer suffer from insulin resistance, medication used to treat diabetes can be prescribed. Metformin is one such drug that helps the body process insulin effectively.

      Trying to get pregnant? There are treatment options for you, including those that induce ovulation (the release of an egg), surgery to remove androgen-producing tissue and IVF.

      Try supps

      Supplements can play a significant role in reducing your symptoms. These work by reducing the troubling symptoms that come PCOS.

      Inositol

      Inositol is a nutritional supplement that helps regulate insulin activity in the body. In this process, the cells in a woman’s body are better able to use the glucose stores available, helping to regulate blood insulin levels, the ripple effect of which is normalised androgen levels and improved PCOS symptoms (bye-bye, weight gain, so long, nipple hairs). This also improves fertility for women who are trying to get pregnant.

      Try these supplements:

      Ovaria

      PCOSITOL

      Solgar Inositol

      Berberine

      According to sources, the popular supplement berberine holds promise for women battling PCOS. That’s because it could help the ovaries produce more eggs, reduce the amount of cyst growth and lower androgen levels.

      Vitamin D

      Studies show that when women with PCOS took vitamin D for three months, menstrual regularity improved. It can also improve fertility and pregnancy rates. Plus, despite us living in sunny South Africa, many people are deficient in this nutrient, so stock up!

      Vitamin B

      Vitamin B12 and folate are game-changers when it comes to female fertility. They’re also thought to tackle insulin resistance and mood regulation, something PCOS sufferers could be dealing with.

      Omega-3

      Since people with PCOS often have low-grade inflammation throughout the body, omega-3 shines as something that’s anti-inflammatory. It also fights insulin resistance and treats high levels of your total cholesterol.

      Magnesium

      Those with insulin resistance are more likely to have lower levels of magnesium, per research. Magnesium-rich foods are great for boosting your levels. Think leafy greens like spinach as well as pumpkin seeds, almonds and cashews. A supplement might also help.

      Zinc

      Zinc’s main focus is the regulation of cell growth but it also deals with hormone release. In a review of studies, zinc was found to positively affect insulin resistance. Bonus: when you take it right before and during your periods, it could lower period cramps. More

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

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      Can you barely make it through the door after a day at work without nose-diving into a bowl of hummus? You may think it’s boredom or stress levels making your appetite surge after an intense day in the office, but research shows that mental exhaustion can be just as appetite-inducing as physical work.

      Studies, such as a paper from 2022 published in Current Biology, show when we’re focussing on a mentally straining task our brain not only gets fatigued but also becomes hungry.

      Every cell in our body needs the energy to function, says Nuna Kamhawi, a registered nutritionist and coach – and that includes our brain.

      ‘Our digestive system, our muscles and even our brain is using up energy in those moments of complete relaxation. So it’s no surprise that when our organs work harder, they require more energy to function – and that’s not just true of our muscles when we exercise, but also of our brains when we go into deep focus.’
      Nuna Kamhawi

      Enter glutamate

      The same paper found that when we’re focused and concentrating on a mentally exhausting task (we hear you with those end-of-month reports) it can cause, potentially, a toxic by-product to build up in the front part of the brain called the prefrontal cortex. This by-product, called glutamate, Kamhawi explains, may ‘also be the reason for the signs of fatigue we experience after a long day of deep work.’

      But, how come it makes us grab for a snack, to suppress our appetite? ‘Intense thinking requires more energy from calories, which is the reason why stress and anxiety can cause an increase in appetite in some individuals,’ says Kamhawi.

      READ MORE: Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

      And although the build-up of glutamate is more centred around fatigue, when we’re tired our stress hormones means our appetite will also change. So, if we’re regularly pulling late nights trying to meet deadlines, and you’re trying to quit sugar, how can you fuel your hungry brain on healthy options?

      Kamhawi explains, ‘It’s really important to ensure you have a balanced diet, full of variety, colour, taste and textures so that you don’t miss out on any of the essential macro and micronutrients.’

      Here are the three food groups you should include:

      Complex carbohydrates

      ‘Our brain’s main source of fuel is glucose, which means it’s crucial to include ample carbohydrates in your diet,’ explains Kamhawi. Switch simple carbs like sugary snacks and white rice or bread for complex carbs like wholemeal bread, brown rice and brown pasta. Also, pair them with a good source of protein (meat, fish, beans, pulses) and healthy fats (like olive oil or avocado) to reduce the blood sugar spike and crash and have energy that lasts longer.

      READ MORE: 4 Natural Sweeteners That Are Better Than Sugar, According To A Dietician

      Omega-3

      ‘This is a major building block of the brain and plays an important role in memory and cognition. To get your daily dose add oily fish, such as salmon, mackerel or fresh tuna to your diet, or other foods such as walnuts, chia seeds or food supplements,’ Kamhawi adds.

      Anti-oxidants

      ‘These protect the brain from oxidative stress, which causes cognitive decline. Stick to brightly coloured fruits and vegetables- the brighter the colour, the higher the concentration of antioxidants. Choose vegetables full of beta-carotene, like carrots, Lycopene is also found in tomatoes, while anthocyanins are found in blueberries,’ says Kamhawi.

      This article was originally published by Sarah Finley on Women’s Health UK. More

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      No One Is You And That Is Your Power: Your Genetic Code. Decoded.

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      Your health outcomes can be influenced by genetic factors, as well as your diet, lifestyle and environmental changes. Because each of us is so unique, there’s no one-size-fits-all approach to holistic wellness. We’re big on that at Wholesomebae! Instead of doing what works okay for most, you can do what works best for you through DNA testing. It’s personalised medicine at its best, allowing me to take a uniquely tailored approach that uplifts you to a level that many people never get to access. Through this we bypass constantly treating the symptoms and get right down to the root cause, resulting in the most sought-after, eternal results.

      A DNA test can provide you with valuable information about potential genetic health risks as it can also offer insights into traits that you might have inherited or potential health risks that you are unaware of. 

      How can Wholesomebae Wellness help you?

      Maybe you’re already at the top of your game, but you want to go higher?

      Suffering from IBS or unexplained weight gain and mood swings?

      Sudden adult acne and breakouts?

      Maybe you’ve been living with a condition for a while and haven’t been able to shake or break it?

      Maybe you suddenly, unexpectedly, inexplicably got sick and you need to take an integrative approach to recovery.

      You only have to do the DNA test once in your life. Your genes never change.

      Whatever it is that you’re trying to achieve or overcome, you want answers. With genetic testing, you can find them. However big or small, fit or frail, sick or strong, you can get better and live the best possible life that you’re capable of.

      The DNA testing covers:

      Genetic Health Risks. Identification of specific genetic variants associated with certain health conditions, such as hereditary diseases ( e.g. diabetes, depression, Alzheimer’s to name a few), vitamin and mineral deficiencies or predispositions to certain illnesses. 

      Carrier Status. You can learn if you carry genetic mutations that could potentially be passed on to your children, even if you don’t show symptoms yourself. 

      Pharmacogenomics. Tired of wasting money on the wrong medication and supplements? Genetic testing provides Insights into how your body might respond to certain medications based on your genetic makeup. 

      Traits and Characteristics. Discover traits that you may have inherited.

      Wellness and Lifestyle. recommendations for diet, exercise, and lifestyle based on your genetic profile. 

      Price includes: test delivered + collected from your home/destination of choice + 60-75min consultation + tailored meal plan.

      See a sample DNA report to discover your wellness potential HERE.

      Understanding these connections

      Being wholesome connotates to organic, authentic and well-balanced living. Not only does it include being healthy, but also happy, fulfilled and aligned. We as human beings need to understand the connection between mind, body and soul by realizing that these parts – in alignment – make us whole. By understanding these connections, we’re able to reduce and cure environmentally induced illnesses, reverse ageing, naturally prolong our lives, truly understand why prevention is better than cure and personally harness the power that we possess inside of us, in order to be in control of our health and quality of life.

      Holistic wellness

      When it comes to holistic wellness, I embrace all aspects of your being – physical, mental, emotional and spiritual – through DNA testing, integrative nutrition, epigenetics and mindful practices. The Wholesomebae holistic wellness process starts with a consultation and relevant investigations DNA testing. This is followed by a personalized management plan and ongoing review to ensure optimal health results and maintenance.

      Epigenetics

      This notion of viewing food goes further than the number of calories you consume at every mealtime. It combines medical insights into foods that not only nourish, but also heal your body and its organs, too. It aims to educate my Wholesomebae followers on topics around their digestive health, the gut-brain connection and how imbalances impact their health while addressing genetic predispositions, environmental impacts as well as physiological or psychological factors. Epigenetic changes can have significant effects on gene expression patterns and cellular function. They can be stable and heritable, meaning they can be passed down from one generation to the next, but they can also be reversible and responsive to environmental cues. Epigenetic modifications are crucial in various biological processes, including embryonic development, cellular differentiation, ageing and the development of diseases such as cancer.

      Understanding epigenetics has the potential to shed light on how environmental factors and lifestyle choices can impact our health and disease susceptibility. It also opens up possibilities for the development of novel therapeutic approaches that target epigenetic modifications to treat diseases.

      For more information, please visit wholesomebae.com More