Category: Health

After time off, getting back into work mode can feel harder than expected. Sleep patterns are off, inboxes are full, and motivation doesn’t always show up on day one — and that’s completely normal.

The good news? You don’t need a full reset overnight. With a few intentional steps, you can ease back into routine while protecting your energy, focus, and wellbeing.

Start with a Gentle Reset

Jumping straight into full productivity can lead to burnout before the year even begins. Instead of trying to do everything at once, focus on re-establishing structure.

Try this:

• Wake up 15–30 minutes earlier each day

• Plan lighter workloads for your first few days back

• Prioritise only the most important tasks

• Give yourself time to adjust

Progress comes from consistency, not pressure.

Rebuild Your Sleep Routine

Holiday sleep schedules tend to be flexible — late nights and slow mornings become the norm. Getting back into work mode starts with quality rest.

To reset your sleep:

• Go to bed and wake up at the same time daily

• Limit screen time before bed

• Avoid caffeine late in the day

• Create a calming bedtime routine

Better sleep improves focus, mood, and productivity at work.

Move Your Body to Boost Energy

Movement is one of the most effective ways to combat post-holiday sluggishness. You don’t need intense workouts — just regular movement.

Simple options include:

• A morning or lunchtime walk

• Stretching before or after work

• Short home workouts

• Taking the stairs or standing more during the day

Movement helps improve circulation, reduce stress, and sharpen concentration.

Fuel Your Day with Balanced Meals

Holiday eating often means irregular meals and indulgent treats. Returning to work is a great time to focus on balance rather than restriction.

Aim for:

• Regular meals and snacks

• Protein for sustained energy

• Plenty of vegetables and fibre

• Staying hydrated throughout the day

Consistent nourishment helps prevent energy crashes and improves mental clarity.

Tidy Your Space, Tidy Your Mind

A cluttered workspace can make it harder to focus. Taking a few minutes to organise your desk can make a noticeable difference to your mindset.

Start small:

• Clear unnecessary items

• Organise digital files and emails

• Create a simple to-do list for the week

A clear space supports a calmer, more focused workday.

Be Kind to Yourself

Returning to work after a break can feel overwhelming — and that’s okay. Productivity will return, but it doesn’t have to happen instantly.

Check in with yourself:

• Take regular breaks

• Step outside for fresh air

• Set realistic expectations

• Celebrate small wins

Your wellbeing matters just as much as your output.

Ease Back In, One Day at a Time

Getting back into work mode is a process, not a switch. Small daily habits — movement, rest, nourishment, and structure — make the transition smoother and more sustainable.

At Medshield Movement, we believe supporting your health supports your performance. Take it one day at a time, and trust that your rhythm will return.

January often arrives with a rush of motivation. New calendars, fresh goals, and a strong urge to “do better” than last year. But when it comes to health and movement, the most powerful changes aren’t extreme — they’re consistent.

At Medshield Movement, we believe January isn’t about reinventing yourself overnight. It’s about setting a foundation that supports your body, mind, and lifestyle for the year ahead.

Rethinking New Year’s Resolutions

Many New Year’s resolutions fail by February because they’re built on pressure instead of purpose. Overtraining, restrictive eating, or unrealistic routines can quickly lead to burnout.

Instead, try shifting your focus to small, achievable habits:

• Moving your body for 20–30 minutes a day

• Drinking more water

• Prioritising sleep

• Choosing movement you actually enjoy

Progress doesn’t need to be dramatic to be meaningful.

Make Movement a Non-Negotiable (But Keep It Flexible)

Movement should fit into your life — not take it over. Whether you’re easing back into exercise or starting fresh, the goal is consistency.

Here are a few January-friendly ways to stay active:

• Morning walks to start your day with energy

• Short home workouts when schedules are busy

• Stretching or mobility sessions to support recovery

• Group classes or social workouts to stay motivated

Remember, something is always better than nothing.

Fuel Your Body, Don’t Punish It

January diet culture can be loud and overwhelming. Detoxes, cleanses, and extreme restrictions often do more harm than good.

Focus instead on:

• Balanced meals with protein, fibre, and healthy fats

• Eating regularly to maintain energy

• Listening to hunger and fullness cues

• Enjoying food without guilt

Healthy eating is about nourishment, not perfection.

Support Your Mental Wellbeing Too

Movement isn’t just physical — it’s mental. Exercise helps reduce stress, improve mood, and create a sense of routine, especially as the year begins.

Try pairing movement with mindfulness:

• A walk without your phone

• Deep breathing after workouts

• Stretching before bed

• Journaling after exercise

Looking after your mental health is just as important as building physical strength.

Your Year, Your Pace

January sets the tone, but it doesn’t define the entire year. You don’t need to do everything at once. Start where you are, move at your own pace, and build habits that last.

Medshield Movement is here to support you every step of the way — from your first workout of the year to the many small wins that follow.

Here’s to a year of movement, balance, and feeling good in your body

Between 1 December and 31 January, South Africa marks SunSmart Skin Cancer Awareness Month, a reminder that protecting your skin is just as important as protecting your health and fitness. For runners and cyclists, summer is peak training season — but with long hours outdoors under intense UV rays, it also comes with higher risk of skin damage and skin cancer.

Why Athletes Are at Higher Risk

Endurance athletes often spend extended time outdoors, sometimes during peak UV hours. Sweat, frequent showering, and towelling off can reduce the effectiveness of sunscreen, leaving skin more vulnerable. Add reflective surfaces like tar roads, concrete, and water, and UV exposure increases even further.

While fitness may boost overall health, it doesn’t make anyone immune to skin cancer. That’s why sun safety needs to be a core part of every training plan.

Smart Sun Protection for Runners and Cyclists

1. Choose athlete-friendly sunscreen – Look for broad-spectrum SPF 30+ products that are sweat-resistant, lightweight, and non-greasy. Apply generously 15–20 minutes before heading out and reapply after two hours of activity. Don’t forget often-missed areas like ears, neck, and the back of your hands.

2. Wear UV-protective gear – Technical sportswear now includes lightweight, breathable fabrics with built-in UV protection. Long-sleeve running shirts, cycling jerseys with mesh ventilation, and UV arm sleeves are great options. Pair them with a cap or helmet visor, and always wear sunglasses with 100% UVA/UVB protection.

3. Plan your training times – Aim to run or cycle in the early mornings or late afternoons when the sun is lower. If mid-day training is unavoidable, seek shaded routes where possible.

4. Hydrate wisely – Staying hydrated helps your body cope with heat and sun exposure. Infuse your water with fruits like lemon, berries, or cucumber for added antioxidants that support skin health.

Check Your Skin Regularly

Athletes are usually tuned in to changes in their bodies, but skin often gets overlooked. Make it a habit to check your skin monthly for any unusual moles, spots, or marks that don’t heal. Use the ABCDE rule as a guide:

• A – Asymmetry: One side doesn’t match the other.

• B – Border: Uneven or irregular edges.

• C – Colour: More than one shade in the same spot.

• D – Diameter: Larger than 6mm.

• E – Evolving: Any change in size, shape, or colour.

If you notice something unusual, consult a dermatologist. Early detection can be life-saving.

The Takeaway

Runners and cyclists know the importance of consistency, discipline, and preparation in reaching their goals. The same applies to sun safety. By incorporating sunscreen, protective gear, and mindful training times into your routine, you can enjoy the summer season while safeguarding your skin.

This SunSmart Skin Cancer Awareness Month, let’s make skin protection part of the training plan — because a healthy lifestyle should protect all aspects of your health, including your skin.

December is a time for holidays, family gatherings, and festive fun. But it’s also a month when injuries tend to spike — from road accidents and sports mishaps to slips, trips, and burns in the kitchen. That’s why Prevention of Injuries Month serves as an important reminder to put safety first and protect ourselves and our loved ones during the festive season.

Why Injury Prevention Matters

Injuries don’t only cause pain and inconvenience — they can also lead to long-term complications, loss of mobility, or even life-threatening situations. Many of these incidents are preventable through awareness and small lifestyle adjustments. By taking simple steps, you can reduce risks and enjoy the holidays with peace of mind.

Common Holiday Injuries and How to Prevent Them

1. Road Accidents
December is one of the busiest travel months, with more cars on the road and longer trips to holiday destinations. Unfortunately, this also means a higher risk of crashes.

• Always wear your seatbelt.

• Stick to speed limits and avoid fatigue by resting often.

• Never drive under the influence of alcohol.

2. Slips, Trips, and Falls
From crowded shopping centres to festive decorations at home, the risk of falling increases during the holidays.

• Keep walkways clear of clutter.

• Ensure proper lighting indoors and outdoors.

• Use ladders carefully when hanging decorations.

3. Kitchen Accidents
Cooking for family and friends can mean more time in the kitchen, which also raises the risk of burns and cuts.

• Keep pot handles turned inward on the stove.

• Use oven gloves when handling hot trays.

• Keep sharp knives away from children and always cut on a stable surface.

4. Sports and Outdoor Injuries
Summer holidays are perfect for outdoor activities like swimming, cycling, or playing cricket. These can lead to sprains, strains, or even head injuries if precautions aren’t taken.

• Always warm up before physical activity.

• Wear protective gear such as helmets and pads.

• Supervise children around pools and ensure safety barriers are in place.

5. Fireworks Injuries
Festive celebrations sometimes include fireworks, which can be dangerous if not handled properly.

• Leave fireworks to professionals.

• Keep a safe distance from displays.

• Never allow children to handle fireworks.

Safety is a Shared Responsibility

Preventing injuries isn’t only about protecting yourself — it’s about protecting your family, friends, and community too. Talking openly about safety, modeling responsible behaviour, and creating safer environments are all ways we can reduce risks together.

The Takeaway

This Prevention of Injuries Month, let’s make safety part of the holiday spirit. Whether you’re travelling, cooking, decorating, or staying active outdoors, small precautions can prevent serious accidents. By being mindful, you can ensure this December is remembered for joy, laughter, and togetherness — not unexpected injuries.

We’ve all been there. A harmless day of fun in the sun turns into a week of pain and peeling. Sunburn is never fun, but relief is easy to achieve with the right treatments, and you can minimise skin damage at the same time. All you need to do is follow The Medshield Sunburn Survival Guide: 

What to Do If You’ve Got Sunburn

The first thing you should do when you notice you’ve been burnt is cool your skin down. Getting out of the sun and into the shade or indoors is your first order of business. The next step is cooling your skin down. A lukewarm shower or a cold compress can work wonders to lower the temperature of your skin. Don’t put ice directly on your skin. It’ll cause more harm than good by creating a further shock to your skin. Water is the best way to cool your skin down in this situation. Keep the water temperature mild. Water that’s too hot or cold will irritate sunburned skin.

After your skin has cooled down, the next step is to let it breathe. Avoid tight clothing, heavy creams, or anything that might rub against the burn. Wear loose, soft fabrics like cotton T-shirts or pyjamas to prevent further irritation. Try not to touch or scratch the burnt areas, no matter how tempting. Scrubbing or picking at your skin causes additional damage and will lead to infection.

You might be tempted to scratch or pick at your peeling skin, but this is one of the worst things you can do to sunburned skin. Let it shed naturally. If you can’t stand the sight of dead skin, wait a few days and gently exfoliate once your skin feels ready, but always be gentle.

Preventative Measures

Peeling is one of the most frustrating side effects of sunburn. While it’s a natural part of the healing process, no one wants to deal with flaky, shedding skin. The key to minimising peeling is keeping your skin hydrated both inside and out. Drink plenty of water (around 8–10 glasses a day) to support hydration from within, and regularly apply a soothing moisturiser to lock in moisture.

Of course, the best way to avoid peeling is to prevent sunburn in the first place. Sun protection should always be your first line of defence. Apply a broad-spectrum sunscreen with at least SPF 30 every two hours, and more often if you’re swimming or sweating. Cover up with lightweight clothing, sunglasses, and a wide-brimmed hat, and seek shade during peak sun hours (10:00–16:00). Remember, UV rays can still cause damage even on cloudy days, so don’t skip sun protection just because the sun isn’t shining.

The Power of Moisturising & After-Sun Care

When it comes to treating sunburn, moisturising is absolutely vital. Sunburn causes the outer layer of your skin to become dry, tight, and irritated. Using a good-quality moisturiser will help restore moisture and alleviate discomfort. Look for a moisturiser with soothing ingredients like aloe vera, shea butter, or vitamin E. These ingredients help hydrate and heal your skin, giving it the relief it needs. After-sun care works similarly.

After-sun care can be your best friend when dealing with sunburn. They are designed to soothe and hydrate your skin and contain cooling ingredients like menthol, aloe vera, and cucumber. After-sun products provide instant relief, help reduce redness, and restore moisture. While these products can’t undo the burn, they’re great for easing discomfort and giving your skin what it needs to recover. Make sure you apply after-sun lotion two to three times a day, especially after a shower or bath. This is one of the best ways to keep your skin cool and hydrated while it heals.

Wrapping Up

Sunburn is painful, but it’s not the end of the world. You can soothe discomfort and encourage faster healing by cooling your skin, staying hydrated, moisturising, and using after-sun products. However, the best way to treat sunburn is to avoid getting one in the first place with good sun safety habits. Always wear sunscreen, seek shade, and cover up to protect your skin. Your skin is your body’s largest organ, so it’s worth protecting.

When it comes to hair removal, most people find themselves choosing between two popular options: waxing and shaving. Both methods have their loyal followers, and each comes with its own set of benefits and drawbacks. If you’re wondering which is best for your lifestyle, skin type, and long-term results, here’s a breakdown to help you decide.

Shaving: Quick and Convenient

Shaving is often the go-to choice because of its convenience. It’s fast, painless (unless you nick yourself), and inexpensive. All you need is a razor and some shaving cream, and within minutes you can achieve smooth skin. For busy people, shaving is a low-effort solution that can easily be done at home or even in the shower.

However, shaving only removes hair at the surface level. This means regrowth happens quickly—usually within one to three days. Many people also experience side effects such as razor burn, ingrown hairs, or skin irritation, especially if shaving without proper lubrication or with a dull blade. While modern razors and skincare products can help reduce these issues, shaving is still a short-term fix.

Waxing: Longer-Lasting Smoothness

Waxing works by removing hair from the root, which means results last significantly longer than shaving. Typically, you can enjoy smooth skin for three to six weeks depending on your hair growth cycle. Over time, waxing can even lead to finer and sparser hair regrowth, making maintenance easier.

Another benefit of waxing is the silky finish. Because hair is pulled out at the root, there’s no stubble left behind. This makes skin feel smoother for longer, which is especially appealing in summer or before a holiday.

The downside? Waxing can be painful, particularly for first-timers or those with sensitive skin. There’s also a bit of preparation required, since hair needs to be a certain length (around 5mm) for the wax to grip effectively. Professional waxing can become costly, though at-home kits are available for those comfortable doing it themselves.

Cost and Commitment

When comparing costs, shaving is cheaper in the short term. Razors and shaving cream are affordable and widely available. Waxing, whether at a salon or with at-home kits, is more expensive per session but pays off in terms of longer-lasting results. If you’re looking for immediate, budget-friendly results, shaving may be your answer. If you value time saved from not having to remove hair every few days, waxing might be worth the investment.

Which Should You Choose?

The choice between waxing and shaving ultimately depends on your priorities. If you prefer convenience, speed, and minimal pain, shaving may be the better option. But if you’re after longer-lasting smoothness, less frequent maintenance, and potentially finer regrowth, waxing is worth considering.

Both methods can be part of a regular grooming routine, depending on the occasion and your personal preference. Whether you choose the quick fix of shaving or the longer-term results of waxing, the key is to care for your skin with proper aftercare to keep it healthy, smooth, and irritation-free.

Small Steps, Big Impact

Changing your lifestyle can feel overwhelming – especially when you’re trying to overhaul everything at once. But what if the secret to long-term health wasn’t in doing more, but in doing things smarter?

Enter habit stacking – a proven method for building new habits by attaching them to ones you already do every day.

What is habit stacking?

Habit stacking is a concept popularised by James Clear in his book Atomic Habits. It works by linking a new habit to an existing one, using your current routine as a trigger.

It’s easier to build on something you’re already doing than to start from scratch. This creates a mental “anchor” that strengthens the new behaviour over time — without needing willpower or motivation.

How it works:

Formula:
After I [current habit], I will [new habit].

Examples:

• After I brush my teeth in the morning, I will drink a glass of water.

• After I make my morning coffee, I will take 5 deep breaths.

• After I put on my sneakers, I will stretch for 2 minutes.

• After I check my emails, I will get up and walk for 5 minutes.

Over time, the new habit becomes automatic — because it’s attached to something you were already doing anyway.

Why habit stacking works:

• It’s simple. No need for a complete lifestyle overhaul.

• It’s specific. Clear actions tied to clear cues = better results.

• It’s sustainable. You build momentum through small wins.

• It’s flexible. Works for mental, physical and emotional wellness.

6 Healthy Habits to Stack Into Your Day:

1. Hydrate First Thing

• After I get out of bed, I’ll drink a full glass of water.
  Boosts digestion, energy and alertness.

2. Move a Little More

• After each meal, I’ll take a short walk.
  Helps with digestion and clears the mind.

3. Practice Gratitude

• After I turn off my alarm, I’ll think of one thing I’m grateful for.
  A powerful way to set a positive tone for the day.

4. Screen-Free Time

• After dinner, I’ll put my phone on silent for 30 minutes.
  Encourages rest, presence and mental clarity.

5. Mindful Eating

• Before I take my first bite, I’ll take a deep breath.
  Brings awareness to your meals and prevents overeating.

6. Wind Down Better

• After I brush my teeth at night, I’ll write down 1 thing I did well today.
  Reinforces self-worth and closes your day on a calm note.

Start small. Start now.

The key to habit stacking is not size — it’s consistency. Start with just one or two new actions, tie them to clear triggers, and repeat them daily.

Over time, these mini rituals build up — helping you form a healthier, more intentional lifestyle without adding pressure or complexity.

Why we love it:
Habit stacking makes wellness accessible for busy people. It meets you where you are, and helps you level up slowly but surely — one tiny step at a time.

Note: This article is intended as general wellness support. For guidance with habit change related to specific health conditions or goals, consult a registered health professional.

Every year on 6 November, Southern African countries observe SADC Malaria Day — a regional campaign to raise awareness, promote prevention and work toward a malaria-free future.

While malaria is preventable and treatable, it remains a major public health threat in parts of Southern Africa, especially during the rainy season. The goal of SADC Malaria Day is simple: Zero Malaria Starts With Me.

What is malaria?

Malaria is a potentially life-threatening disease caused by a parasite (Plasmodium) that’s transmitted to people through the bites of infected female Anopheles mosquitoes.

Once infected, the parasite multiplies in the liver and then attacks red blood cells — leading to symptoms that can range from mild to severe.

Signs and symptoms of malaria:

Symptoms usually appear 10–15 days after being bitten and can include:

• Fever and chills

• Headache

• Muscle aches

• Nausea or vomiting

• Sweating and fatigue

If untreated, malaria can cause complications such as organ failure or severe anaemia. In some cases, it can be fatal — especially in children, pregnant women, and those with weakened immunity.

If you experience flu-like symptoms after visiting or living in a malaria-risk area, seek medical attention immediately.

Where is malaria most common?

In South Africa, malaria is mainly found in:

• Limpopo

• Mpumalanga

• North-Eastern KwaZulu-Natal

It’s also present in neighbouring SADC countries like Mozambique, Zimbabwe, Botswana and Zambia — especially during the wet season (September to May).

How to prevent malaria:

1. Avoid mosquito bites

• Use insect repellent (preferably with DEET) on exposed skin.

• Wear long sleeves and pants, especially at dawn and dusk.

• Sleep under a treated mosquito net.

• Use window screens and keep doors closed in the evenings.

2. Take preventive medication (if recommended)
If you’re travelling to a high-risk area, consult your doctor or travel clinic about antimalarial medication. It’s most effective when taken correctly — before, during and after your trip.

3. Eliminate breeding areas

• Drain standing water around your home

• Clear out clogged gutters, puddles, and containers

• Encourage community clean-ups to reduce mosquito habitats

Why SADC Malaria Day matters

It’s not just about individual protection — it’s about collective action.

• Health workers play a key role in early detection and treatment

• Communities help by reporting cases and encouraging prevention

• You can make a difference by learning, sharing, and acting

Together, we can reduce malaria cases, deaths, and the burden on healthcare systems.

Prevention starts with awareness

Malaria is a serious, yet preventable disease. By taking small, consistent actions — like using repellents, taking medication when needed, and knowing the symptoms — you protect not just yourself, but your family and your community.

Let’s work together for a malaria-free Southern Africa.

Note: This article is for general awareness. For medical advice, malaria medication or treatment, consult a registered healthcare provider or travel clinic.

Let’s face it, everyone sweats, and with that, body odour happens. It’s completely normal and part of being human. But while a little odour is natural, excessive or strong-smelling BO (body odour) can impact your confidence, relationships, and even signal underlying health concerns.

Let’s break it down: what causes body odour, how to manage it, and when it might need medical attention.

What causes body odour?

Surprisingly, sweat itself doesn’t smell. It’s actually bacteria on your skin that break down the proteins in sweat — and that’s what creates odour.

Your body has two types of sweat glands:

• Eccrine glands: Found all over your body, producing odourless sweat to cool you down.

• Apocrine glands: Found in your underarms, groin and scalp — these activate during stress or hormonal changes and produce sweat rich in proteins (which bacteria love).

Common causes of stronger body odour:

• Poor hygiene (not washing regularly or thoroughly)

• Tight or synthetic clothing that traps sweat

• Spicy or strong-smelling foods (like garlic, onions, red meat)

• Puberty or hormonal changes

• Stress or anxiety (which activate apocrine glands)

• Medical conditions (like diabetes or thyroid problems)

• Certain medications or supplements

How to manage and reduce body odour

1. Shower regularly
Daily showers — especially after sweating — help remove bacteria and odour. Use an antibacterial soap for extra freshness.

2. Dry off completely
Bacteria thrive in damp places. After bathing, dry underarms, feet and skin folds thoroughly.

3. Choose breathable clothing
Natural fabrics like cotton or bamboo let your skin breathe. Change clothes daily, especially socks and underwear.

4. Use deodorant or antiperspirant

• Deodorant masks smell but doesn’t stop sweating.

• Antiperspirant blocks sweat glands temporarily to reduce sweat.
  Try fragrance-free options if you have sensitive skin.

5. Watch your diet
Certain foods can make your sweat smell stronger. If you notice a link between what you eat and how you smell, try adjusting your intake.

6. Stay hydrated
Drinking water helps flush toxins and can reduce the concentration of compounds in your sweat.

When body odour could be a sign of something more

While most BO is normal, speak to a doctor if you notice:

• A sudden or dramatic change in odour

• A fruity or ammonia-like smell (which may signal diabetes or kidney issues)

• Excessive sweating not related to heat or exercise (called hyperhidrosis)

• Rashes, discharge, or skin irritation along with odour

Body odour and puberty

Teens often experience stronger BO as hormones kick in. It’s totally normal, and a great time to teach healthy hygiene habits. Encouraging open conversations and self-care routines can help boost confidence and wellbeing.

 It’s natural, and manageable

Body odour doesn’t have to be embarrassing. With a few small hygiene tweaks, you can stay fresh, feel confident and support your overall health. And if you feel something’s off, trust your nose, and talk to your doctor.

Note: This article is for general wellness education. For personalised advice or ongoing symptoms, consult a healthcare provider.

Periods are a natural part of life for billions of people — yet they’re often surrounded by silence, stigma, or misinformation. Whether you menstruate or support someone who does, understanding menstrual health is key to promoting dignity, comfort and overall wellness.

Menstrual health isn’t just about managing monthly bleeding — it’s about understanding the body, recognising signs of imbalance, and making informed choices around care, hygiene and support.

What is a period, really?

Menstruation is the monthly shedding of the uterine lining, usually lasting between 3 to 7 days. It’s part of the menstrual cycle — a natural hormonal process that prepares the body for pregnancy.

The average menstrual cycle is 28 days, but anything between 21 and 35 days can be considered normal, especially if it’s consistent for you.

What does a healthy period look like?

A healthy period can vary from person to person, but generally includes:

• Bleeding that’s moderate to heavy for the first few days, then tapers off

• Mild to moderate cramps or bloating

• A regular cycle (even if not exactly 28 days)

• No excessive pain, bleeding or emotional distress

If your period is very irregular, extremely painful, or unusually heavy, it could be a sign of an underlying condition like PCOS, endometriosis or anaemia — and it’s worth speaking to a healthcare provider.

Managing period symptoms

Common symptoms include:

• Cramps and lower back pain

• Mood swings or irritability

• Fatigue or low energy

• Breast tenderness or bloating

Tips to manage discomfort:

• Use a hot water bottle or heating pad

• Gentle exercise like stretching or walking

• Stay hydrated and eat iron-rich foods

• Over-the-counter pain relief (as advised by a pharmacist or doctor)

Period hygiene: What to know

• Change pads or tampons every 4–6 hours

• If using a menstrual cup, sterilise it between cycles

• Always wash your hands before and after handling any menstrual product

• Choose the menstrual product that works best for your body and lifestyle — pads, tampons, menstrual cups, or reusable cloth pads

Note: Lack of access to sanitary products (known as period poverty) affects millions globally. If you’re in a position to donate pads or reusable products, it can make a huge difference.

Let’s end the stigma

Menstruation is not dirty, shameful, or something to hide. Talking openly about periods helps people:

• Get support for painful or abnormal symptoms

• Feel empowered about their body and cycle

• Break cultural taboos and misinformation

• Improve access to menstrual health education and hygiene

Why menstrual health matters for all

Whether you’re a teenager, a working adult, a parent or a partner — menstrual health affects families, schools, workplaces, and communities.

• Teens benefit from early education and open conversations

• Working adults need understanding and access to products in the workplace

• Parents and partners can play a powerful role in support and empathy

• Healthcare providers help identify and manage menstrual disorders

Menstrual health is health — and talking about it is a sign of progress, not discomfort. By normalising periods, we create a more informed, respectful and healthy society for everyone.

Note: This article is for general awareness and support. For individual concerns or cycle-related symptoms, consult a healthcare provider or gynaecologist.