Category: Health

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.

Every November, men around the world grow moustaches — not just for fun, but for a purpose. Movember is a global movement to raise awareness around the health challenges men often don’t talk about: prostate cancer, testicular cancer, and mental health.

In South Africa and beyond, too many men are facing serious health issues in silence. It’s time to change that — one conversation, one check-up, one action at a time.

Men’s Health: Why It Needs More Attention

Men are often less likely to go to the doctor, talk about their emotions, or prioritise preventive health. This can lead to late diagnoses, unmanaged stress, and worsening health conditions.

Movember encourages men to:

• Know their risks

• Get regular check-ups

• Open up about mental health

• Support other men to do the same

Prostate Cancer: Know the Facts

• Prostate cancer is one of the most common cancers among men in South Africa.

• It often develops slowly and may not show symptoms early on.

• Symptoms (when they do appear) include difficulty urinating, a weak urine stream, or pelvic discomfort.

• Men over 45 — especially with a family history — should speak to their doctor about PSA testing (Prostate-Specific Antigen).

Early detection saves lives. Regular screening is key.

Testicular Cancer: Don’t Ignore It

• Most common in younger men (ages 15–40).

• Highly treatable — especially when caught early.

• Signs include a painless lump, swelling, or discomfort in the testicle.

Do a self-check monthly:

• Best done after a warm shower.

• Gently feel each testicle for lumps or changes.

• Report anything unusual to a healthcare provider immediately.

Mental Health: Real Strength is Speaking Up

Globally, men are more likely to die by suicide — often because they feel pressure to stay silent about emotional struggles.

You don’t have to go through it alone. Stress, anxiety, depression and burnout are common — and treatable. Talking is not a weakness, it’s courage.

Support your mental wellbeing by:

• Checking in with yourself regularly

• Talking to someone you trust

• Reaching out to a therapist, coach or support group

• Prioritising rest, exercise and connection

5 Ways to Support Movember (Even Without Growing a Mo)

1. Book a health check-up (or encourage a loved one to do so)

2. Have a real conversation with a male friend about life and mental health

3. Move for Movember — get active and raise awareness through physical challenges

4. Share resources on social media

5. Donate or support local men’s health organisations

You Matter

Taking care of your health isn’t selfish — it’s essential. Whether it’s booking a check-up, talking about your stress, or encouraging a friend to open up, you’re not just protecting your own life — you’re setting an example for others.

Note: This article is for general wellness awareness. Always consult a medical professional for personalised screening, diagnosis or mental health support.

You’ve probably heard the phrase “gut health” more than ever lately — and for good reason. Your gut does more than just digest food. It affects everything from your mood and energy to your immunity and skin.

One of the most powerful tools for a healthy gut? Probiotics — the “good bacteria” your body actually needs.

What are probiotics?

Probiotics are live microorganisms, usually bacteria or yeasts, that are good for your health, especially your digestive system. Your gut naturally contains trillions of bacteria, both good and bad. Probiotics help keep this balance in check.

They’re often referred to as “friendly bacteria” because they help restore or maintain the healthy balance of bacteria in your digestive tract.

What do probiotics do?

• Support digestion: They help break down food and absorb nutrients.

• Boost immunity: A balanced gut strengthens your immune response.

• Fight off harmful bacteria: They compete with bad bacteria, helping reduce inflammation and infection risk.

• Improve regularity: They can ease bloating, gas, constipation and diarrhoea.

• Support mental health: Your gut and brain are connected — sometimes called the “gut-brain axis.” A healthy gut can positively impact your mood and stress levels.

Natural sources of probiotics

The best way to get probiotics? Through whole, fermented foods. These include:

• Yoghurt (with live cultures — check the label)

• Amasi (fermented milk, popular in South Africa)

• Kefir (fermented milk or water drink)

• Sauerkraut (fermented cabbage)

• Kimchi (spicy Korean fermented vegetables)

• Miso (fermented soy paste, used in soups)

• Tempeh (fermented soy product)

• Pickles (naturally fermented in brine — not vinegar-based ones)

Tip: Heat can kill live cultures, so try to consume these foods raw or unpasteurised when possible.

Do you need probiotic supplements?

For many people, getting probiotics from food is enough. But if you’ve been on antibiotics, have a weakened immune system, or digestive issues like IBS, your doctor or dietitian may recommend a supplement.

Always speak to a healthcare provider before starting any supplement — especially if you have underlying health conditions or are pregnant.

Probiotics vs. Prebiotics — what’s the difference?

Probiotics are the good bacteria.
Prebiotics are the food those bacteria need to thrive.

Prebiotics are found in fibre-rich foods like:

• Bananas

• Garlic

• Onions

• Oats

• Apples

• Asparagus

Eating both prebiotics and probiotics is the best way to support a healthy, diverse gut microbiome.

Why it matters:

Your gut is at the centre of your body’s wellbeing. When it’s healthy, everything else works better — from digestion and immunity to mood and energy. By adding more probiotic-rich foods to your diet, you’re giving your body the tools it needs to function at its best.

Note: This article is for general wellness awareness. If you experience ongoing digestive issues or are considering probiotic supplements, consult a registered dietitian or healthcare professional.