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The Most Common Cancers In South Africa

4 February is World Cancer Day – a global initiative dedicated to raising awareness about cancer, the importance of early detection and ways to reduce cancer risk. Here, we look at the most cancers found in South Africa and prevention methods for those cancers.

In South Africa, the most common types of diagnosed cancer – according to the National Cancer Registry – are lung, prostate, colorectal, breast and cervical cancers with lung cancer being the leading cause of cancer death among both men and women. Let’s take a closer look at each of these and key prevention methods.

Lung Cancer

Smoking is the primary risk factor, accounting for approximately 85% of cases. However exposure to air pollution and occupational hazards like asbestos and a genetic or family history of lung cancer can also lead to the development of lung cancer.
When it comes to vaping, research is still ongoing to determine the long-term effects, but the World Health Organisation has warned that vaping is not a safe alternative to smoking and may pose significant health risks. The American Lung Association has also stated that e-cigarettes are not proven to be safe and may increase the risk of lung disease.
The most effective way to reduce your risk of lung cancer is to not smoke or quit smoking and avoid exposure to second-hand smoke and regular screenings.

Prostate Cancer
Prostate cancer is the most commonly diagnosed cancer in men in South Africa. It primarily affects older men, with risk factors including age, family history and lifestyle, such as poor diet rich in saturated fat (found in meat and dairy), obesity, lack of physical activity, smoking and alcohol consumption.
Many cases are asymptomatic in the early stages, which makes regular screening absolutely vital.
While there is no guaranteed way to prevent prostate cancer, maintaining a healthy diet – following a Mediterranean-style diet rich in fish, olive oil, fruits, vegetables and whole grains may help lower prostate cancer risk – and exercising regularly while going for routine screenings and PSA (Prostate-Specific Antigen) tests which measures the levels of a protein produced by the prostate gland, can help with early detection.

Breast cancer

Breast cancer is the most common cancer among South African women. Although genetic factors contribute to breast cancer risk, lifestyle choices such as alcohol consumption, obesity, and physical inactivity also play a role. Scientific research has established a strong link between alcohol consumption and an increased risk of several types of cancer, including breast cancer. The WHO classifies alcohol as a Group 1 carcinogen, meaning it is a proven cause of cancer in humans.

Women should perform regular breast self-examinations and undergo routine mammograms from the age of 40 – or earlier if there is a family history of breast cancer. Maintaining a healthy weight and limiting alcohol intake can also reduce the risk. Read more about breast cancer screenings here.

Colorectal Cancer
Cancer of the colon and rectum is on the rise in South Africa due to lifestyle factors such as poor diet, low fibre intake and sedentary habits. Like most cancers, family history and genetic predisposition also play a role in colorectal cancer risk.

Eating a diet rich in fibre, fruits and vegetables, along with regular exercise, can help reduce the risk. Screening, including colonoscopies, is recommended for those over 50 or those with a family history of colorectal cancer.

Cervical  Cancer
Cervical cancer, caused mainly by persistent infection with the human papillomavirus (HPV), is a significant health issue among South African women. Fortunately, it is one of the most preventable cancers through vaccination and regular screening.
The HPV vaccine, offered to young girls in South Africa, is highly effective in preventing cervical cancer. Regular Pap smears help detect abnormal cells early, improving treatment outcomes.

Through awareness, lifestyle changes and regular check-ups, we can reduce our risk of developing common cancers. If you have any concerns or questions, reach out to your medical doctor today and consult with a qualified dietician to help create a tailor-made healthy diet plan that suits your lifestyle.

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The Health Benefits of Cuddling: How Physical Touch Releases Oxytocin and Reduces Stress

As Valentine’s Day approaches, we’re surrounded by reminders of love and affection. While the focus often falls on grand gestures, sometimes the simplest ones have the most profound impact, like cuddling. Beyond being a sign of closeness, cuddling is scientifically proven to offer real health benefits, primarily through the release of oxytocin. Let’s explore how this “love hormone” works its magic and why embracing physical touch can reduce stress, strengthen bonds, and even help us disconnect from the digital world.

What is Oxytocin and How Does It Reduce Stress?

Oxytocin, often referred to as the “love hormone,” is a powerful chemical released by the brain during physical touch, including hugging, holding hands, and cuddling. It’s responsible for creating feelings of warmth, trust, and connection with others. But oxytocin does more than make us feel good, it has a range of health benefits, especially when it comes to stress reduction.

When released, oxytocin helps lower cortisol levels, the primary hormone responsible for stress. High cortisol levels over time can lead to problems like anxiety, high blood pressure, and a weakened immune system. Cuddling counteracts this by promoting relaxation and reducing stress. Whether it’s snuggling with your partner, pet, or even a plush blanket, oxytocin’s calming effects can leave you feeling soothed and grounded.

In addition to its stress-relieving properties, oxytocin also plays a role in lowering blood pressure, boosting mood, and promoting overall well-being. Regular physical touch can foster a sense of emotional security and happiness, which is why moments of closeness can be so healing.

Encouraging Bonding and Alone Time

In today’s hyper-connected world, we often find ourselves glued to screens, bombarded with digital distractions. Cuddling offers a simple yet powerful way to unplug and focus on the present moment. When you remove phones, laptops, and tablets from your space, you create an opportunity for deeper connection, whether it’s with your partner, family member, or pet. This time to bond is essential for mental health and emotional intimacy, fostering a feeling of belonging and togetherness.

Cuddling also provides a dedicated space for “alone time” with someone, allowing you to slow down, relax, and enjoy each other’s company without external pressures. In this fast-paced world, setting aside time for meaningful physical touch can serve as a reminder of the importance of human connection.

Other Benefits of Cuddling

Beyond stress reduction and fostering connection, cuddling comes with an array of other benefits:

  • Boosts immune function: Regular physical touch and the release of oxytocin can help strengthen the immune system, making your body more resilient to illness.
  • Promotes better sleep: Cuddling before bed has been shown to improve sleep quality by reducing anxiety and promoting relaxation.
  • Improves mood: Oxytocin’s mood-enhancing properties can help combat feelings of loneliness and depression, making cuddling a natural mood booster.

As we celebrate Valentine’s Day and the month of love, it’s the perfect time to reflect on the power of simple, heartfelt gestures like cuddling. Not only does it release oxytocin, reducing stress and anxiety, but it also encourages bonding, emotional security, and better mental health. So, as you plan your Valentine’s Day, don’t forget to embrace the power of touch. Sometimes, all you need is a good cuddle to feel connected and cared for.

 

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Detox Your December: Healthy Ways To Reset Your Body

The festive season is often packed with indulgence, from big family meals and celebrations to social occasions with little sleep and higher calorie-intake. But resetting your body doesn’t mean extreme juice fasts or restrictive diets. It’s about finding the balance again after a good summer break and wanting to set yourself up for success in the new year. Here’s how to reset and restore your health and get back onto the health wagon…


Prioritise hydration
Drinking enough plain water is essential for detoxifying and boosting kidney function. Aim for a minimum of 2 litres a day. Add a slice of lemon or cucumber for a healthy boost of flavour if you struggle to drink plain water. Herbal teas like rooibos, mint, buchu or chamomile are also great if you have them unsweetened and without milk.
Start your day with a room-temperature glass of water to boost hydration after your sleep and to kick-start your digestive system. 

Nourish your body with good foods
Resetting your health is not about deprivation, but rather about nourishing your body with good-for-you nutrient-dense foods. Pack your diet with:

  • Whole grains and fibre-rich foods
  • Cruciferous vegetables antioxidants like kale, spinach and broccoli
  • Healthy fats from avocados, nuts and olive oil
  • Lean proteins such as fish and tofu

 

Get your gut in good order
Getting your gut health in order is essential for immunity, overall health and mood. Include both prebiotics and probiotics in your diet and avoid foods that are bad for your gut health, like trans fats and processed food.
Include more: 

  • Plain yoghurt
  • Kefir water
  • Fermented foods like kimchi
  • Prebiotic-rich foods like garlic, onions and bananas

 

Sweat it out
Exercise helps your body eliminate toxins through sweat while boosting circulation and metabolism. Aim for at least 30-minutes, 5 times a week. 

Practice Mindfulness & Rest
Stress and exhaustion can cause cortisol levels to spike and increase cravings. Inadequate sleep can result in weight gain, mood swings and a lowered immune system. So we recommend:

  • Aiming for 7-9 hours of good quality sleep per night. This will support cellular repair and aid in detoxification as well. 
  • Incorporate journaling to help alleviate stress and set your goals and intentions for the year ahead. Try our ‘Mental Health Spring Clean’ to get your set up to thrive in 2025.
  • Include focused breathing sessions to lower cortisol levels and increase mindfulness and self-awareness. 
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Forest Bathing – Why It’s Time To Head Into the Woods

Spending time in nature has proven again and again to be good for mental and physical health. Hence the rise in ‘forest bathing’ as a trend. Here’s what forest bathing is all about and where to do it in South Africa!

The concept of “forest bathing” originated in Japan and involves immersing yourself in the sights, sounds and smells of a forest. It’s not about exercise or hiking, rather, it’s about slowing down, breathing deeply and connecting with nature. Think of it as being intentionally present while being surrounded by nature.

The reason it’s become so popular? Because of the incredible mental and physical benefits. Studies show that spending time in nature lowers cortisol levels, the hormone associated with stress, plus exposure to green spaces has been linked to reduced symptoms of anxiety and depression and lowered blood pressure. The act of practising mindfulness in a setting that promotes well-being has also been shown to improve concentration and general mental clarity.

Here are some tips to help you make the most of your forest bathing experience:

1. Set your phone to airplane mode or ‘do not disturb’, so that you can feel truly present.
2. Walk slowly and take in your surroundings with all five of your senses, working through them one at a time.
3. Sit quietly for a few minutes to simply observe the natural world around you.
4. Practise mindful breathing to help you to stay present in the moment.

 

There are a number of safe places to practise forest bathing in South Africa, but we also recommend taking a friend or loved one with you to enjoy the experience together and to look out for one another.

We recommend visiting closed off safe forested areas, such as:

1. Botanical Gardens, like Kirstenbosch Botanical Gardens in Cape Town or Walter Sisulu in Johannesburg. For a list of botanical gardens in South Africa, click here.

2.National parks, like the Tsitsikamma National Park where you can walk among the trees and listen to the ocean and forest.

3. Local parks in your neighbourhood that are safe and filled with trees.

4. Visiting a country club or golf course that allows people to walk on the property and enjoy the greenery.

5. Mountain trails and forests in your area that are safe to visit.

Even spending time in your own garden practising mindfulness can be beneficial. Need some help with practising mindfulness? Read this expert-led approach to practising mindfulness for mental health here.

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How To Build A Morning Routine That Sets You Up For Success

At Medshield Movement, we’re here to help support you on your journey to living your healthiest life. After the festive season and holidays it can sometimes feel challenging to get back into routine. So, we’ve created a helpful guide that will aid you in building healthy habits for the new year ahead.

Why are morning routines important? They not only create structure for the day ahead, they also set the tone for a successful day. Whether you’re looking to be more productive, improve your health or reduce stress, these habits can help build momentum for the day and help you stay on track with your 2025 goals. 

The key? Start small, stay consistent and let your morning routine work for you!

Start with a consistent wake-up time
Consistency helps regulate your circadian rhythm, which boosts energy levels and improves focus. Start by setting an alarm and resist the urge to hit snooze. It will feel difficult initially, but soon you will get used to it. If you’re not used to productive morning routines, gradually shift the time to an earlier wake up time over time.
Pro tip: ensure that your sleeping environment is dark, cool and comfortable, setting you up for a successful sleep. 

Hydrate
You might want to immediately reach for that espresso, but to kick-start your digestive system in a healthy way and to help your body rehydrate after a long night’s sleep, it’s best to drink a glass of room-temperature water.
Pro-tip: struggle to drink plain water? Add a slice of lemon. 

Practice Mindfulness
Instead of waking up and immediately checking social media or your text messages, practice mindfulness for just 5 to 10 minutes. What does this look like? A little meditation, mindful breathing or even a quick journaling session can really set you up for success.
Pro-tip: sit up or get out of bed to do this so that you don’t accidentally snooze off again. 

Move your body
We understand that not everyone has time in the morning to get their sweat on. And whether or not you decide to do your workouts in the morning or evening, it’s still important to do some movement every morning after you wake up. This could be a 10-minute stretch, a short walk or something to energize your body, shake out the sleep and boost some endorphins.
Pro-tip: No time to workout in the morning? Put your fave songs on and have a little morning dance shakeout to boost your mood. 

Plan your day
Before rushing off to start work or getting stuck into the rest of the day, take 5 minutes to map out your day’s tasks and priorities. This is especially helpful if you are feeling stressed or overwhelmed. Starting the day with this clarity and focus can lead to a really productive day.
Pro-tip: Use a planner, diary or app to help you stay organised and tick tasks off. 

Getting these 5 basics right will help you build a successful morning routine that will lead to greater productivity and mindfulness. See it as a bit of self-care for yourself before facing the rest of the world.

 

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How To Make Healthy Back-To-School Lunchboxes!

Set your kids up for success this new year with these healthy lunchbox ideas, tips and tasty foods! A well-balanced, nutritious lunch not only fuels your child’s body but also supports their focus, energy levels and overall health throughout the school day.

Here are some practical #MedshieldMom tips, inspiring lunchbox ideas to help your kids thrive in 2025! Let’s start by looking at the building blocks of a healthy lunchbox! Every lunchbox should include:

– Protein, like lean meats, eggs, yoghurt, cheeses, beans or tofu bites for sustained energy.

– Fruits and vegetables – think fresh, colourful options like carrot sticks, cherry tomatoes, apple slices or berries.

– Whole grains such as brown bread, whole-grain wraps or rice cakes for longer-lasting energy.

– Healthy fats, including avocado, nuts (if allowed at school) or hummus.

– Water – always include a water bottle so that your child does not get dehydrated (or add infused water bottles with fruit – which is better than high-fructose fruit juice).

Try these lunchbox meal ideas:

  1. Whole-grain wrap or sarmie with grilled chicken, lettuce, and cream cheese.
  2. A bento-box mix of boiled eggs, cucumber slices, cherry tomatoes, cheese cubes and whole-grain crackers.
  3. Crudites with carrot sticks, hummus, rice cracker and a handful of grapes.
  4. Healthy mini yoghurt with fruit and granola clusters or a trail mix.

Try this healthy oat cookie recipe that you can make in the airfryer, here!

We suggest creating a weekly lunchbox plan just like you would with meal planning or cook extra for your dinners the night before and use those ingredients.
Include easy on-hand items like popcorn bags, crackers and rice cakes and pre-cut and chop your fruit and veg.
Finally, adding a little handwritten note into the lunchbox, telling your child that you love them and wishing them luck for the day will brighten their day.

For more #MedshieldMom articles, tips and ideas, visit our resource page here: https://medshieldmom.co.za/

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The Neti Pot: A Natural Way to Cleanse Your Sinuses

If you suffer from sinus congestion, allergies, or frequent colds, you may have heard of a nasal irrigation technique using a Neti pot. This traditional method of clearing the sinuses has been around for centuries and is growing in popularity as a natural, drug-free way to improve breathing, reduce sinus issues, and even ease allergy symptoms.

What is Nasal Irrigation?

Nasal irrigation is a process where a saline solution is poured through one nostril and allowed to flow out the other. The purpose is to clear the nasal passages of mucus, allergens, and irritants, which can cause discomfort and block breathing. One of the most popular tools for this is the Neti pot – a small, teapot-like device designed to flush out the sinuses effectively.

 

What is a Neti Pot and How Does it Work?

A Neti pot is usually made of ceramic or plastic, with a long spout that allows the saline solution to flow into your nostrils. Here’s how to use it:

  1. Mix a Saline Solution – Combine distilled or boiled water (that has cooled to lukewarm) with a non-iodised salt. This creates a safe saline solution for your sinuses.
  2. Tilt Your Head – Lean over a sink and tilt your head sideways, keeping your forehead slightly higher than your chin.
  3. Pour the Solution – Insert the Neti pot’s spout into the upper nostril and gently pour. The solution will travel through your nasal cavity and flow out the other nostril.
  4. Repeat on the Other Side – Switch sides and repeat the process.

 

Nasal irrigation works by flushing out irritants such as dust, pollen, and excess mucus, helping to keep your nasal passages clear and your breathing easier.

 

Pros of Using a Neti Pot

  1. Sinus Relief – For people with chronic sinusitis, allergies, or nasal congestion, the Neti pot provides immediate relief by clearing blockages and reducing inflammation.
  2. Drug-Free Solution – Unlike decongestants, which may cause side effects, the Neti pot uses natural saline water to address sinus issues, making it a safer alternative for many.
  3. Improves Breathing – Regular use can significantly improve your ability to breathe, especially during allergy seasons or when you have a cold.
  4. Cost-Effective – A Neti pot is a one-time purchase, and saline solution can be made at home using simple ingredients.

 

Cons of Using a Neti Pot

  1. Proper Use is Crucial – Incorrect usage, such as using tap water or not following hygiene recommendations, can lead to infections. Always use sterile or distilled water, and clean your Neti pot regularly.
  2. Initial Discomfort – The sensation of water flowing through your nose can be uncomfortable at first, though most users adapt quickly.
  3. Not for Everyone – People with certain health conditions, such as nasal polyps or frequent nosebleeds, may find that nasal irrigation exacerbates their symptoms. It’s best to consult with a healthcare professional before using a Neti pot if you have underlying conditions.

 

The Neti pot offers a simple, natural way to relieve sinus pressure, improve breathing, and reduce allergy symptoms. While it has clear benefits for those with sinus issues, it’s important to use it correctly to avoid any potential risks. For many, it can become a vital part of their wellness routine, providing relief from sinus discomfort in a natural, drug-free manner.



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Dry Drowning: What Every Parent Should Know

Water safety is a top priority for parents, especially during the warmer months when kids are drawn to pools, lakes, and beaches. While most parents are vigilant about drowning risks, there’s a lesser-known condition called “dry drowning” that can occur even after a child has left the water. Understanding what dry drowning is, recognising the warning signs, and knowing how to prevent it can make all the difference in keeping your child safe.

What is Dry Drowning?

Dry drowning is a rare but serious condition that occurs when a small amount of water enters a child’s mouth or nose, triggering a reflex that causes the vocal cords to spasm and close up. This spasm blocks the airway, making it difficult for the child to breathe. Unlike traditional drowning, dry drowning doesn’t involve the child inhaling a large amount of water, and the symptoms can appear long after the child has been out of the water, sometimes up to 24 hours later.

How to Know if Your Child Has Suffered From Dry Drowning | Warning Signs

The most crucial factor in preventing dry drowning from becoming life-threatening is early detection. Here are some warning signs to watch for after your child has been swimming, even if they seemed fine in the water:

Difficulty Breathing: If your child is struggling to catch their breath or is breathing rapidly, this could indicate that their airway is partially blocked.

Excessive Coughing: Persistent coughing that doesn’t seem to go away, especially after being in water, is a red flag.

Chest Pain: Complaints of chest pain or a feeling of tightness in the chest may suggest that your child’s lungs are affected.

Unusual Fatigue: If your child is suddenly very tired or seems overly sleepy, it might be due to a lack of oxygen caused by restricted airways.

Behavioural Changes: Look out for any unusual behaviour, such as irritability, confusion, or a noticeable drop in energy levels.

Symptoms and Signs of Dry Drowning

The symptoms of dry drowning can range from mild to severe and usually appear within a few hours after leaving the water. Key symptoms to be aware of include:

  • Difficulty Breathing or Shortness of Breath
  • Persistent Coughing
  • Chest Pain or Discomfort
  • Unexplained Fatigue or Sleepiness
  • Vomiting: As the body struggles for oxygen, it may induce vomiting.
  • Confusion or Disorientation: A lack of oxygen can cause changes in behaviour or mental state.

If your child exhibits any of these symptoms after swimming, it’s essential to seek medical attention immediately. While dry drowning is rare, its symptoms can escalate quickly, so prompt medical evaluation is critical.

How to Avoid Dry Drowning

Preventing dry drowning begins with vigilance around water. Here are some steps you can take:

Supervise Closely: Always keep a close eye on your child when they’re in or around water, regardless of their swimming ability.

Teach Water Safety: Ensure your child understands the importance of not swallowing water and knowing how to float or tread water if they become tired.

Enrol in Swimming Lessons: Proper swimming techniques can reduce the risk of accidents.

Stay Vigilant After Water Play: Continue to monitor your child for several hours after swimming, especially if they had any incidents in the water, like struggling to swim or accidentally swallowing water.

By being aware of the risks and knowing the signs of dry drowning, you can help ensure that your child stays safe in and out of the water.



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Family Sun Safety: Tips for Enjoying the Summer Sun Together #MedshieldMom

We all love a little summer sunshine and a dose of Vitamin D is also great for boosting your mood! But as we enter the summer months in South Africa, it’s prudent to be aware of the right skincare protection, sunburn prevention and best practice methods for the whole family.

Did you know that South Africa has some of the highest UV radiation levels in the world, making skin protection critical year-round? Even just one severe sunburn during childhood or adolescence can nearly double the risk or melanoma later in life. However, we also know that Vitamin D from sunlight is a natural mood booster and essential for building strong bones, so, below, we unpack how to keep your family safe, while making the most of the sunshine and great weather.

Tip 1: Choosing the right sunscreen:
Always pick an SPF of 30 or higher and apply generously at least 30 minutes before heading outside and then reapply every two hours at least or after every swim and sweat session. Babies under 6 months old should remain in shaded areas, dressed in protective clothing. For infants and toddlers, use sunscreen specially formulated for sensitive skin and dress them in full-coverage, breathable clothing.
What does SPF actually mean? And how does sunscreen actually work? Read more here.

Tip 2: Dressing for protection:
Choose wide-brimmed hats, lightweight but long-sleeved clothing (think safari!) and check the fabric to make sure that it offers protection especially for children and elders with thin skin. For little ones, make wearing hats and sunglasses fun with colourful designs or their favorite characters.

Tip 3: Choose your hours:
The sun’s rays are strongest after 10am and before 4pm, so plan your family beach visits or park sports for either early or late in the day. Encourage your children to play games in the shade or set-up picnic areas in shaded areas.

Despite the best precautions, we know that sunburn happens. If your children get sunburnt, immediately apply a cool, damp cloth on their skin or make sure they have a cool shower. Then, make sure they are adequately hydrated (How can you tell if you are dehydrated? Read this article here) with plain water and then moisturise their skin with aloe vera or a fragrance-free moisturiser to help prevent the skin from peeling. Need to know more about recognising the symptoms of sunstroke? Read more here.  If your baby develops blisters from sunburn, it’s important to speak to your medical doctor.

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Why World HIV/AIDS Day Still Needs Our Attention

We kicked off December this past weekend with World HIV/AIDS Day. And you might be thinking, with all the medical progress that’s been made, why we are still calling attention to this in 2024? But despite progress in treatment and prevention, South Africa continues to have the highest HIV burden in the world and remains a significant public health issue. And because of this, there is still much work to be done to combat stigma, increase awareness and ensure fair and easy access to healthcare services for all.

While significant strides have been made in reducing new infections and improving treatment, HIV/AIDS continues to affect millions of people worldwide. According to UNAIDS, there are approximately 38-million people living with HIV globally and 1.5-million new infections occur each year. South Africa is home to approximately 7.5-million people living with HIV, which is nearly 20% of the global burden.

The key challenges faced in South Africa today, include: stigma and discrimination – many people living with HIV face societal judgement, which discourages testing and treatment; free access to preventative tools, like pre-exposure prophylaxis (PrEP) and condoms; and treatment gaps – not all individuals diagnosed are receiving the health care they need to achieve viral suppression.

However, despite these challenges, there have been significant breakthroughs over recent years that deserve our attention and we’re here to also help share the knowledge and information.
– Antiretroviral Therapy (ART) has transformed HIV from a fatal illness into a manageable chronic condition. What does this mean? When taken consistently, ART reduces the viral load to undetectable levels, making it impossible to transmit the virus sexually.
– PrEP, mentioned above, is a daily medication that reduces the risk of HIV infection by over 90% when taken as prescribed. – Promising strides are being made in the development of an HIV vaccine. Researchers are also exploring new cure strategies, such as gene editing and immune therapies, though these remain in early stages.

By sharing this information and by keeping this important discussion top of mind, we are helping to create public awareness, which helps to reduce stigma and reduce the barrier to diagnosis and treatment. If you have any questions about HIV/AIDS, treatment options or preventative measures, speak to your medical doctor.

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