Category: Health

Vitamins are essential nutrients that help your body function at its best. They support everything from your immune system and energy production to healthy skin, bones and eyesight. But not all vitamins work in the same way.

One of the biggest differences is how your body absorbs, stores and uses them. Vitamins are divided into two categories: water-soluble and fat-soluble vitamins. Understanding the difference can help you make informed choices about your diet and supplementation.

What are water-soluble vitamins?

Water-soluble vitamins dissolve in water and are absorbed directly into your bloodstream. Because your body doesn’t store large amounts of them, any excess is usually excreted through your urine.

This means you need to replenish these vitamins regularly through your diet.

Water-soluble vitamins include:

• Vitamin C
• Vitamin B1 (Thiamine)
• Vitamin B2 (Riboflavin)
• Vitamin B3 (Niacin)
• Vitamin B5 (Pantothenic Acid)
• Vitamin B6
• Vitamin B7 (Biotin)
• Vitamin B9 (Folate)
• Vitamin B12

Their key roles:

• Supporting energy production
• Maintaining a healthy nervous system
• Promoting red blood cell formation
• Supporting immune function
• Helping with wound healing and collagen production

Good food sources:

• Citrus fruits
• Berries
• Leafy green vegetables
• Whole grains
• Eggs
• Dairy products
• Lean meat
• Fish
• Legumes

What are fat-soluble vitamins?

Fat-soluble vitamins are absorbed alongside dietary fats and are stored in your liver and body fat for future use. Because they can be stored, you don’t necessarily need to consume them every day.

However, taking very high doses of fat-soluble vitamin supplements over time can lead to excessive build-up in the body.

Fat-soluble vitamins include:

• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K

Their key roles:

• Supporting healthy vision
• Building strong bones
• Maintaining healthy skin
• Supporting immune function
• Helping blood clot normally
• Protecting cells from oxidative damage

Good food sources:

• Oily fish
• Eggs
• Dairy products
• Avocados
• Nuts and seeds
• Olive oil
• Spinach
• Kale
• Carrots
• Sweet potatoes

Which type is better?

Neither is better than the other—they simply have different functions and are absorbed differently.

Water-soluble vitamins need to be replaced more frequently because they aren’t stored in significant amounts. Fat-soluble vitamins act as your body’s “reserve supply,” but because they accumulate, it’s important not to take high-dose supplements unless advised by a healthcare professional.

Should you take vitamin supplements?

For most healthy adults, eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats provides all the vitamins your body needs.

Some people, however, may require supplements, including:

• Pregnant women (folic acid)
• Older adults (vitamin D or B12)
• People following restrictive diets
• Individuals with certain medical conditions that affect nutrient absorption

Always speak to your healthcare provider before starting a new supplement, as more isn’t always better.

The bottom line

Water-soluble and fat-soluble vitamins are both essential for good health, but they differ in how they’re absorbed, stored and used by your body. By eating a varied, balanced diet that includes plenty of colourful fruits, vegetables, healthy fats and lean proteins, you’ll give your body the nutrients it needs to thrive.

Rather than focusing on individual vitamins, aim for overall dietary variety—your body will thank you for it.

Whether you’re training for your first 10km or preparing for an ultramarathon, knowing when to fuel can make a big difference to your performance. Carbohydrates are your body’s preferred energy source during endurance exercise, and getting the timing right can help you stay energised from start to finish.

Why do runners need carbohydrates?

When you eat carbohydrates, your body stores them as glycogen in your muscles and liver. During exercise, these stores are broken down to provide energy. Once glycogen levels begin to run low, you may experience the dreaded “wall” – a sudden drop in energy, pace, and concentration.

Replacing some of those carbohydrates during longer runs helps keep your energy levels stable and supports consistent performance.

Do you need carbs on every run?

Not necessarily. The length and intensity of your run determine whether mid-run fuel is needed.

Runs under 60 minutes
Most runners don’t need to consume carbohydrates during shorter runs. Having a balanced meal or snack one to three hours before heading out is usually enough.

Runs between 60 and 90 minutes
Fuel may not be essential, but it can be beneficial if you’re running at a high intensity or training for an event. A sports drink or small energy gel may help maintain your energy levels.

Runs over 90 minutes
This is where carbohydrate intake becomes important. Aim to consume around 30–60g of carbohydrates per hour. Well-trained endurance athletes may tolerate up to 90g per hour when using multiple carbohydrate sources.

How often should you eat during a long run?

Rather than waiting until you’re tired or hungry, fuel consistently throughout your run.

A good rule of thumb is to:

• Start fuelling after the first 30–45 minutes.
• Continue taking in carbohydrates every 20–30 minutes.
• Sip water regularly to aid digestion and stay hydrated.

By fuelling early, you’re topping up your energy before your glycogen stores become depleted.

What are good carbohydrate options?

There are plenty of convenient ways to fuel during a run, including:

• Energy gels
• Chews or gummies
• Sports drinks
• Bananas
• Dried fruit
• Soft energy bars

The best option is one that sits comfortably in your stomach. Every runner is different, so it’s important to practise your race-day nutrition during training rather than trying something new on event day.

Listen to your body

Fuel recommendations provide a helpful guide, but individual needs vary based on your pace, body size, fitness level, and the weather. If you’re preparing for a marathon or another endurance event, consider speaking to a registered dietitian or sports nutritionist to develop a personalised fuelling strategy.

The more you practise your nutrition during training, the more confident and comfortable you’ll feel on race day.

If you’ve ever looked at your smartwatch or fitness tracker, you’ve probably noticed terms like active calories, resting calories, and total calories burned. But what do they actually mean, and which number should you pay attention to?

Understanding these three calorie measurements can help you better track your fitness progress, manage your weight, and set realistic health goals.

What are resting calories?

Resting calories (sometimes called your Basal Metabolic Rate or BMR) are the calories your body burns simply to keep you alive.

Even if you stayed in bed all day, your body would still use energy to:

• Keep your heart beating
• Power your brain
• Support breathing
• Regulate body temperature
• Repair and maintain cells

For most adults, resting calories account for 60–70% of the total calories burned each day, making them your largest source of energy expenditure.

What are active calories?

Active calories are the additional calories you burn through movement and exercise.

This includes activities such as:

• Walking
• Running
• Cycling
• Strength training
• Gardening
• Housework
• Playing with your children or pets

The more intense or prolonged the activity, the more active calories you’ll burn. Even small lifestyle changes—like taking the stairs instead of the lift or walking during your lunch break—can increase your daily active calorie burn.

What are total calories burned?

Your total calories burned is simply the combination of your resting calories and your active calories.

Resting Calories + Active Calories = Total Calories Burned

For example:

• Resting calories: 1,700 kcal
• Active calories: 600 kcal
• Total calories burned: 2,300 kcal

This is the total amount of energy your body used throughout the day.

Which number matters most?

Each number serves a different purpose.

Resting calories help estimate your body’s basic energy needs. This is useful when calculating how much you should eat to maintain, lose or gain weight.

Active calories show how much extra energy you’ve burned through movement. They can be a great motivator to stay active but shouldn’t be the only measure of a successful workout.

Total calories burned provides the clearest picture of your overall daily energy expenditure and is often the most useful number when balancing your calorie intake with your health goals.

Don’t become obsessed with the numbers

While fitness trackers are useful tools, it’s important to remember that calorie estimates aren’t perfectly accurate. Factors such as heart rate, age, body composition and the type of activity you’re doing can all affect the accuracy of the calculations.

Instead of focusing solely on calories burned, pay attention to the bigger picture:

• Are you moving more consistently?
• Is your fitness improving?
• Are you sleeping well?
• Do you have more energy?
• Are you making healthier lifestyle choices?

These habits have a far greater impact on your long-term health than any single number on a watch.

The bottom line

Resting calories are the energy your body needs to perform essential functions, active calories are the extra calories burned through movement, and total calories are the combination of the two. Understanding the difference can help you interpret your fitness tracker more accurately and make informed decisions about your health.

Remember, the goal isn’t simply to burn more calories—it’s to build sustainable habits that support your overall wellbeing.

When it comes to health and fitness, many people believe that more is always better. More workouts, more steps, more hours at the gym. While consistency is essential for achieving your wellness goals, there’s one often-overlooked component that plays a crucial role in long-term success: rest.

Whether you’re training for a marathon, attending regular fitness classes, or simply trying to stay active, taking rest days is just as important as the exercise itself. In fact, recovery is where much of the real progress happens.

What Is a Rest Day?

A rest day is a planned break from intense physical activity that allows your body time to recover and repair. Rest doesn’t necessarily mean spending the entire day on the couch—it simply means giving your muscles, joints, and nervous system a chance to recover from strenuous exercise.

Depending on your fitness routine, a rest day may involve complete rest or gentle activities such as stretching, yoga, or a leisurely walk.

Your Body Needs Time to Recover

Every time you exercise, particularly during strength training or high-intensity workouts, tiny tears occur in your muscle fibres. While this may sound alarming, it’s a normal part of the muscle-building process.

During recovery, your body repairs these fibres, helping them become stronger and more resilient. Without adequate rest, your muscles don’t have the opportunity to fully recover, which can hinder progress and increase the risk of injury.

Rest Helps Prevent Injuries

Overtraining places significant stress on muscles, tendons, ligaments, and joints. When the body doesn’t have enough time to recover, small aches and pains can develop into more serious injuries.

Regular rest days help reduce wear and tear on the body, lowering the risk of conditions such as:

• Muscle strains
• Stress fractures
• Tendon injuries
• Joint pain
• Overuse injuries

Taking a day off today may help prevent weeks or even months of recovery later.

Better Performance Starts with Recovery

It may seem counterintuitive, but rest can actually improve athletic performance.

When your body is properly recovered, you’ll likely experience:

• Increased strength
• Better endurance
• Improved coordination
• Faster reaction times
• Enhanced workout performance

Pushing through fatigue often leads to diminished results, while strategic recovery helps you perform at your best.

Rest Supports Mental Wellbeing

Exercise isn’t only physically demanding—it can also place mental strain on the body.

Without adequate recovery, people may experience:

• Irritability
• Low motivation
• Difficulty concentrating
• Increased stress levels
• Exercise burnout

Rest days provide an opportunity to recharge both physically and mentally, helping you maintain a healthy relationship with exercise and avoid burnout.

Sleep and Recovery Go Hand in Hand

Quality sleep is one of the most important forms of recovery.

During sleep, the body releases growth hormones that support tissue repair, muscle recovery, and overall healing. Sleep also helps regulate mood, energy levels, and immune function.

If you’re exercising regularly, prioritising both rest days and sufficient sleep can significantly enhance your overall wellbeing.

Signs You May Need a Rest Day

Sometimes your body will tell you when it needs a break.

Common signs include:

• Persistent muscle soreness
• Fatigue that doesn’t improve
• Decreased performance
• Trouble sleeping
• Lack of motivation to exercise
• Frequent illness or feeling run down
• Increased irritability

Listening to these signals can help prevent overtraining and support healthier long-term habits.

Active Recovery Counts Too

Not every rest day needs to involve complete inactivity.

Active recovery refers to low-intensity movement that promotes circulation without placing additional stress on the body.

Examples include:

• Walking
• Gentle cycling
• Stretching
• Yoga
• Swimming
• Mobility exercises

These activities can help reduce stiffness while supporting recovery.

Rest Is Part of the Plan

Many people view rest as a setback or a sign of laziness. In reality, rest is a vital component of any successful health and fitness routine.

Think of recovery as an investment in your future performance. By allowing your body time to repair and recharge, you’re creating the foundation for stronger workouts, better results, and improved overall health.

Make Recovery a Priority

True wellness is about balance. While regular exercise offers countless benefits, it’s important to remember that progress doesn’t happen only during workouts—it also happens during recovery.

The next time your schedule calls for a rest day, embrace it without guilt. Your muscles, joints, mind, and overall health will thank you for it.

After all, sometimes the most productive thing you can do for your body is simply allow it to rest.

Every movement we make—from getting out of bed in the morning to taking an evening walk—relies on the health of our bones and joints. Yet many people only start paying attention to their musculoskeletal health when pain, stiffness, or injury begins to affect their daily lives.

World Bone and Joint Week, observed annually from 12 to 20 October, shines a spotlight on the importance of maintaining healthy bones, joints, muscles, and connective tissues throughout life. Whether you’re in your twenties or your seventies, there are simple steps you can take today to protect your mobility and support long-term health.

Why Bone and Joint Health Matters

Your bones provide structure and support, protect vital organs, and store important minerals such as calcium. Joints connect bones and allow movement, while muscles help stabilise and support the entire system.

As we age, natural changes in bone density and joint function can occur, increasing the risk of conditions such as osteoporosis, arthritis, and fractures. However, lifestyle choices play a significant role in determining how well our bones and joints age.

The good news is that it’s never too early—or too late—to invest in your musculoskeletal health.

Prioritise Calcium-Rich Foods

Calcium is one of the building blocks of strong bones. If your body doesn’t get enough calcium from your diet, it may draw calcium from your bones, weakening them over time.

Good sources of calcium include:

• Milk, yoghurt, and cheese
• Sardines and canned salmon with bones
• Leafy green vegetables such as kale and spinach
• Fortified cereals and plant-based milk alternatives
• Almonds and sesame seeds

Aim to include calcium-rich foods as part of a balanced diet every day.

Don’t Forget Vitamin D

Vitamin D helps your body absorb and utilise calcium effectively. Without sufficient vitamin D, even a calcium-rich diet may not fully support bone health.

Sunlight is one of the best natural sources of vitamin D, while certain foods such as fatty fish, eggs, and fortified products can also contribute.

If you’re concerned about your vitamin D levels, speak to your healthcare provider about testing or supplementation.

Keep Moving

Regular physical activity is one of the most effective ways to strengthen both bones and joints.

Weight-bearing exercises encourage bone growth and help maintain bone density, while movement keeps joints flexible and supports muscle strength.

Activities that benefit bone and joint health include:

• Walking
• Dancing
• Hiking
• Strength training
• Yoga
• Pilates
• Low-impact aerobics

The key is consistency. Even moderate activity performed regularly can make a significant difference over time.

Maintain a Healthy Weight

Carrying excess weight places additional stress on weight-bearing joints, particularly the knees, hips, and lower back.

Maintaining a healthy weight can help reduce wear and tear on joints while lowering the risk of developing conditions such as osteoarthritis.

Small, sustainable lifestyle changes often have the greatest long-term impact.

Strengthen Supporting Muscles

Strong muscles help protect joints by improving stability and reducing strain during everyday activities.

Incorporating resistance exercises into your routine can improve balance, posture, and overall mobility while helping to prevent injuries.

If you’re new to strength training, start gradually and seek guidance from a qualified fitness professional if needed.

Pay Attention to Posture

Poor posture can place unnecessary stress on joints and muscles, leading to discomfort and long-term issues.

Whether you’re working at a desk, driving, or using a mobile device, try to:

• Sit with your shoulders relaxed
• Keep your feet flat on the floor
• Position screens at eye level
• Take regular movement breaks

Small posture improvements can make a big difference to joint health over time.

Protect Your Joints During Exercise

While exercise is important, it’s equally important to move safely.

Remember to:

• Warm up before activity
• Stretch after exercise
• Use proper technique
• Wear supportive footwear
• Gradually increase intensity

Listening to your body and avoiding overtraining can help reduce the risk of injury.

Avoid Smoking and Excessive Alcohol Consumption

Smoking and excessive alcohol use have both been linked to reduced bone density and an increased risk of fractures.

Making healthier lifestyle choices can support not only bone and joint health but overall wellbeing too.

Know the Warning Signs

Persistent joint pain, stiffness, swelling, reduced mobility, or recurring injuries should not be ignored.

Early intervention can help manage many musculoskeletal conditions before they progress and impact quality of life.

If symptoms persist, consult a healthcare professional for guidance and assessment.

Invest in Your Mobility for Life

Strong bones and healthy joints are essential for maintaining independence, staying active, and enjoying a good quality of life. While ageing is inevitable, many of the factors that influence bone and joint health are within our control.

This World Bone and Joint Week, take a moment to evaluate your daily habits and make small changes that support lifelong mobility. Whether it’s adding an extra walk to your day, incorporating more calcium-rich foods into your meals, or starting a strength-training routine, every step counts.

Your bones and joints support you every day—now is the perfect time to return the favour.

World Cervical Cancer Elimination Day | 17 November

Imagine a future where fewer women have to face a cervical cancer diagnosis. Where more lives are protected through early detection, and where the next generation grows up with better access to life-saving prevention.

It’s a future worth working towards. And one that may be closer than we think.

Cervical cancer is one of the most preventable forms of cancer, yet it continues to affect women and families around the world.

This World Cervical Cancer Elimination Day, Medshield Movement is shining a light on the importance of awareness, vaccination and regular screening, because taking care of your health today can make all the difference to your tomorrow.

Understanding Cervical Cancer: What Every Woman Should Know

Cervical cancer develops in the cells of the cervix, the lower part of the uterus that connects to the vagina.

Almost all cases of cervical cancer are linked to persistent infection with high-risk types of the human papillomavirus (HPV), a common virus that is usually transmitted through sexual contact.

While most HPV infections clear naturally, some can persist and cause changes to cervical cells. Over time, these changes can develop into cancer if left undetected and untreated.

The encouraging news? With HPV vaccination, regular screening and early treatment, most cases of cervical cancer can be prevented.

Prevention Is Powerful: 3 Ways to Protect Your Health

When it comes to cervical cancer, knowledge is more than power. It can be life-saving.

1. Vaccination: Protection Starts Early

The HPV vaccine is one of the most effective ways to prevent cervical cancer.

It protects against the HPV types responsible for most cervical cancer cases and is most effective when administered before exposure to the virus.

In South Africa, HPV vaccination is available through the national school-based vaccination programme for eligible girls.

Parents and caregivers are encouraged to learn about the vaccine and ensure their children receive the recommended protection.

2. Screening: Don’t Wait for Symptoms

One of the biggest challenges with cervical cancer is that early stages often develop without noticeable symptoms.

That’s why regular cervical cancer screening is so important, even when you’re feeling perfectly healthy.

Screening methods include:

• Pap smears: Detect abnormal changes in cervical cells that could develop into cancer.
• HPV tests: Identify high-risk HPV infections that may increase the risk of cervical cancer.

Your healthcare professional can advise which screening method is appropriate for you and how frequently you should be screened, based on your age, medical history and individual risk factors.

Remember, early detection creates opportunities for treatment before abnormal cells develop into cancer.

3. Healthy Habits: Support Your Overall Wellbeing

While healthy lifestyle choices cannot replace HPV vaccination or cervical screening, they play an important role in supporting your overall health.

Regular physical activity, balanced nutrition, avoiding smoking and practising safer sex can all contribute to better long-term wellbeing.

At Medshield Movement, we believe that looking after your health is about more than one appointment or one healthy decision. It’s about building habits that help protect your future.

Know the Signs. Listen to Your Body.

Cervical cancer may not cause symptoms in its early stages, but as it progresses, certain warning signs can develop.

These may include:

• Unusual vaginal bleeding, including bleeding between periods, after sex or after menopause.
• Changes in vaginal discharge, particularly if it becomes unusual, persistent or unpleasant-smelling.
• Pain or discomfort during sexual intercourse.
• Persistent pelvic or lower back pain.

These symptoms don’t necessarily mean you have cervical cancer, but they should never be ignored.

If you notice changes that are unusual for your body, make an appointment with your healthcare professional.

Your body has a way of telling you when something isn’t right. Make time to listen.

A Global Goal Worth Getting Behind

World Cervical Cancer Elimination Day is more than an awareness date. It’s part of a global commitment to make cervical cancer a rare disease.

The World Health Organization (WHO) has established three key targets to help countries move towards eliminating cervical cancer as a public health problem.

By 2030, the goal is to achieve:

• 90% of girls fully vaccinated against HPV by the age of 15.
• 70% of women screened using a high-performance test by the age of 35 and again by 45.
• 90% of women with cervical precancer receiving treatment and 90% of women with invasive cervical cancer receiving appropriate care.

These targets represent something bigger than statistics. They represent mothers, daughters, sisters, friends and future generations who deserve access to preventative healthcare and timely treatment.

And while eliminating cervical cancer won’t happen overnight, every vaccination, screening and early diagnosis brings us closer.

Make Your Health a Priority, Not an Afterthought

Life gets busy. Between work, family, responsibilities and everything in between, it’s easy to put your own health at the bottom of the list.

But taking care of yourself shouldn’t be something you only get around to when something feels wrong.

This World Cervical Cancer Elimination Day, make a commitment to your future self.

Book the screening you’ve been putting off. Ask your healthcare professional about HPV vaccination. Encourage the women in your life to prioritise their health. And start conversations that help make preventative healthcare a normal part of everyday life.

Because sometimes, the most important move you can make for your health isn’t a workout, a walk or a run.

It’s making that appointment.

At Medshield Movement, we’re here to encourage healthier habits, informed decisions and proactive steps towards a healthier future.

Together, we can move towards a world where cervical cancer no longer claims lives that could have been saved.

Your health matters. Your future matters. Make every move count.

Explore more health and wellness resources at medshieldmovement.co.za.

Disclaimer: This article is intended for general educational purposes and does not replace professional medical advice, diagnosis or treatment. Consult your healthcare professional for personalised guidance on HPV vaccination, cervical cancer screening and preventative care.

Whether you’re a devoted coffee lover or can’t start your day without a cup of tea, both beverages offer more than just comfort. Rich in antioxidants and enjoyed by millions around the world, coffee and tea each come with their own health benefits and potential drawbacks.

So, which one comes out on top? The answer might surprise you.

The benefits of coffee

Coffee is one of the biggest sources of antioxidants in many people’s diets. It’s also well known for its caffeine content, which can improve alertness, concentration and physical performance.

Some research suggests that moderate coffee consumption may be associated with a lower risk of conditions such as type 2 diabetes, Parkinson’s disease and certain liver diseases.

Pros:

• Provides a quick energy boost
• May improve focus and concentration
• Rich in antioxidants
• Can enhance exercise performance
• May support long-term brain and liver health

Cons:

• Too much caffeine may cause anxiety or jitters
• Can interfere with sleep if consumed late in the day
• May cause digestive discomfort in some people
• Sweetened coffee drinks can be high in sugar and calories

The benefits of tea

Tea, particularly green and black tea, is packed with plant compounds called polyphenols that help protect cells from damage. Green tea contains catechins, while black tea is rich in flavonoids—both of which have been linked to heart health.

Tea also contains caffeine, but generally much less than coffee. It includes an amino acid called L-theanine, which promotes relaxation while helping maintain focus. This unique combination can provide calm, sustained energy without the sudden spikes some people experience from coffee.

Pros:

• Lower in caffeine than coffee
• Rich in antioxidants
• May support heart health
• Can promote calm focus
• Hydrating and naturally low in calories

Cons:

• Less effective for a quick energy boost
• Some teas may reduce iron absorption if consumed with meals
• Herbal teas vary in their health benefits depending on the ingredients

Coffee vs tea: Which is healthier?

Neither beverage is objectively “better”—it depends on your lifestyle and health goals.

Choose coffee if you:

• Need an energy boost before work or exercise
• Enjoy a stronger caffeine hit
• Drink it mostly black or with minimal sugar

Choose tea if you:

• Prefer gentler, sustained energy
• Are sensitive to caffeine
• Want a relaxing drink later in the day

The healthiest way to enjoy both

The biggest factor affecting the healthiness of your drink often isn’t the coffee or tea itself—it’s what you add to it.

Try to limit:

• Sugar
• Flavoured syrups
• Whipped cream
• High-fat creamers

Instead, enjoy your drink black, with a splash of milk, or lightly sweetened if needed.

The verdict

When consumed in moderation, both coffee and tea can be part of a healthy lifestyle. Coffee may offer a stronger boost in energy and performance, while tea provides a gentler lift with calming properties and an abundance of beneficial plant compounds.

Ultimately, the healthiest choice is the one that suits your body, fits your routine, and is enjoyed with minimal added sugar. Whether you’re team coffee or team tea, your daily cup can be a simple ritual that supports both your wellbeing and your enjoyment.

National Attention Deficit Hyperactivity Disorder (ADHD) Day shines a light on a condition that affects millions of children, teenagers and adults around the world. Yet despite growing awareness, many misconceptions about ADHD still exist.

ADHD is often misunderstood as simply being “hyperactive” or “easily distracted,” but the reality is far more complex. For many people, ADHD affects focus, emotional regulation, organisation, memory and daily functioning in ways that can impact school, work, relationships and self-esteem.

Understanding ADHD starts with compassion, awareness and recognising that every experience is different.

What Is ADHD?

ADHD is a neurodevelopmental condition that affects how the brain manages attention, impulse control and activity levels. Symptoms can vary from person to person, but generally fall into three categories:

• Inattention
• Hyperactivity
• Impulsivity

Some people may struggle to focus and stay organised, while others may feel constantly restless or act impulsively without thinking things through. Many people experience a combination of these symptoms.

ADHD can affect both children and adults, and symptoms may look different at different stages of life.

ADHD Is Not Laziness

One of the most harmful misconceptions about ADHD is that people with the condition are lazy, careless or not trying hard enough.

In reality, many individuals with ADHD are putting in enormous effort just to manage daily tasks that others may take for granted. Things like remembering appointments, staying focused during meetings, completing homework or managing routines can feel overwhelming.

ADHD is not about intelligence or motivation. It is about how the brain processes information and regulates attention.

Signs Can Sometimes Be Missed

ADHD does not always present as obvious hyperactivity. Some people — especially girls and women — may experience quieter symptoms like:

• Daydreaming
• Difficulty concentrating
• Emotional overwhelm
• Forgetfulness
• Anxiety linked to disorganisation

Because these signs are often overlooked, many people are diagnosed later in life after years of struggling silently.

Supporting Someone With ADHD

Support and understanding can make a significant difference for someone living with ADHD. Helpful strategies may include:

• Creating structured routines
• Breaking tasks into smaller steps
• Using reminders and planners
• Encouraging movement and regular breaks
• Offering patience instead of criticism

Open communication and professional support can also help individuals better understand their needs and strengths.

ADHD and Mental Health

Living with unmanaged ADHD can sometimes affect mental wellbeing. Feelings of frustration, burnout, low self-esteem or anxiety are common, particularly when someone feels misunderstood or unsupported.

This is why early awareness, access to healthcare professionals and ongoing support are so important.

There Are Strengths Too

While ADHD can present challenges, many people with ADHD are also highly creative, energetic, innovative and adaptable thinkers. Some thrive in fast-paced environments, think outside the box and bring unique perspectives to problem-solving.

ADHD is not something that needs to define a person — it is simply one part of how their brain works.

Creating More Understanding

National ADHD Day is not only about awareness — it is about empathy. By learning more about ADHD and challenging outdated stereotypes, we can help create more supportive schools, workplaces, homes and communities.

Sometimes, understanding starts with something simple: listening without judgement.

Our eyes work hard every single day — from early morning screen time to late-night scrolling, driving, reading, working and everything in between. Yet eye health is often overlooked until problems start affecting daily life.

In recognition of Eye Care Awareness Month (23 September – 18 October), it’s important to remember that taking care of your eyes is just as important as looking after the rest of your health.

The good news? Small daily habits can go a long way in supporting healthy vision.

Why Eye Health Matters

Good vision affects almost every part of life. It supports learning, work performance, mobility, independence and overall wellbeing. Many common eye conditions develop gradually, which means symptoms can sometimes go unnoticed until damage has already occurred.

Regular eye care can help detect problems early and reduce the risk of long-term complications.

Give Your Eyes a Break From Screens

Many people spend hours a day looking at phones, laptops and tablets. This can lead to digital eye strain, which may cause:

• Dry eyes
• Headaches
• Blurred vision
• Eye fatigue
• Neck and shoulder tension

A simple way to reduce strain is to follow the 20-20-20 rule:
Every 20 minutes, look at something 20 feet away for at least 20 seconds.

Blinking more often and adjusting screen brightness can also help reduce dryness and discomfort.

Protect Your Eyes From UV Damage

Just like your skin, your eyes can be affected by prolonged exposure to the sun’s ultraviolet (UV) rays. Wearing sunglasses with proper UV protection may help protect your eyes from long-term damage.

This is especially important when spending time outdoors, driving or participating in outdoor sports.

Eat for Eye Health

A balanced diet supports overall wellness — including eye health. Certain nutrients are associated with healthy vision, including:

• Vitamin A
• Omega-3 fatty acids
• Vitamin C
• Zinc
• Lutein

Foods like leafy greens, carrots, fish, citrus fruits, eggs and nuts can all support a healthy lifestyle and contribute to eye wellness.

Don’t Ignore Changes in Your Vision

Changes such as blurry vision, frequent headaches, sensitivity to light, eye pain or difficulty seeing at night should not be ignored.

Eye examinations are important even if your vision seems fine, as some conditions develop silently over time.

Children should also have regular eye checks, as vision problems can affect learning, concentration and development.

Healthy Habits Matter

General health habits can also impact your eyes. Managing conditions like diabetes and high blood pressure, staying active, avoiding smoking and getting enough sleep can all support long-term eye health.

Hydration is important too — especially for people who experience dry or irritated eyes.

Seeing Wellness Differently

Eye care is not only about vision correction. It’s about prevention, awareness and protecting one of the body’s most important senses.

This Eye Care Awareness Month, consider taking small steps toward healthier vision — whether it’s booking an eye test, reducing screen strain or simply remembering to wear your sunglasses more often.

Because healthy eyes help us experience life more clearly, every single day.

Healthy, shiny hair is often seen as a sign of overall wellness. While genetics, age and lifestyle all play a role in hair health, what you eat can have a significant impact on the strength, growth and appearance of your hair. If your hair feels dull, brittle or thinner than usual, it may be worth taking a closer look at your diet.

Hair follicles are among the most active cells in the body, meaning they require a steady supply of nutrients to function optimally. Including a variety of nutrient-rich foods in your meals can help support healthy hair from the inside out.

1. Prioritise Protein

Hair is made primarily of a protein called keratin. Without adequate protein intake, hair can become weak, brittle and more prone to shedding.

Good sources of protein include:

• Lean meats such as chicken and turkey
• Fish and seafood
• Eggs
• Beans and lentils
• Greek yoghurt
• Tofu and other soy products

Including protein at every meal can help ensure your body has the building blocks needed for healthy hair growth.

2. Add More Iron-Rich Foods

Iron helps red blood cells carry oxygen throughout the body, including to the hair follicles. Low iron levels are a common cause of hair thinning, particularly among women.

Iron-rich foods include:

• Lean red meat
• Spinach and dark leafy greens
• Lentils and chickpeas
• Pumpkin seeds
• Fortified cereals

Pair plant-based iron sources with vitamin C-rich foods such as citrus fruits, strawberries or peppers to improve absorption.

3. Don’t Forget Healthy Fats

Omega-3 fatty acids help nourish hair follicles and may contribute to healthier-looking hair and scalp health.

Foods rich in omega-3s include:

• Salmon, sardines and mackerel
• Chia seeds
• Flaxseeds
• Walnuts

These healthy fats also support heart and brain health, making them a valuable addition to any balanced diet.

4. Load Up on Vitamins and Minerals

Several vitamins and minerals play important roles in maintaining healthy hair.

Vitamin A helps the scalp produce sebum, a natural oil that keeps hair moisturised. Find it in sweet potatoes, carrots and butternut.

Vitamin C supports collagen production and helps the body absorb iron. Citrus fruits, berries and guavas are excellent sources.

Vitamin E acts as an antioxidant that may help protect hair follicles from damage. Nuts, seeds and avocados are rich in vitamin E.

Zinc contributes to hair tissue growth and repair. Oysters, beef, pumpkin seeds and legumes are good sources.

5. Stay Hydrated

Hydration is often overlooked when it comes to hair health. Water supports nutrient transport throughout the body and helps maintain healthy skin and scalp function. Aim to drink enough water throughout the day, especially during warmer months or after exercise.

A Balanced Approach to Better Hair

There is no single food that guarantees thicker, faster-growing hair. However, a balanced diet rich in protein, healthy fats, vitamins and minerals can help support healthy hair growth and overall wellbeing.

If you are experiencing sudden or significant hair loss, it’s important to speak to a healthcare professional, as underlying health conditions, stress, hormonal changes or nutrient deficiencies may be contributing factors.

Healthy hair starts with healthy habits—and that includes nourishing your body with the nutrients it needs to thrive.