Category: Health

Many of our members are parents and we know that parenting is a full-time job – on top of our other jobs – which poses the question: how does a parent find the time and focus and energy to keep their own mental health in good check? Here, we break down strategies for balancing self care, while caring for others.

October is Mental Health Awareness Month with World Mental Health Day on 10 October. At Medshield, we know that the mental well-being of our members is super important and that mental health management can often take a backseat to physical health – especially when you’re responsible for others too. While parenting can be super rewarding, it’s undeniably challenging too. Many parents find themselves overwhelmed and struggling to balance self-care with caregiving. Research also shows that parents, especially mothers, are at an increased risk of experiencing anxiety and depression compared to non-parents.

If any of this resonates with you as a parent, read the below strategies to help prioritise your own mental health, because, as the saying goes, ‘you cannot give from an empty cup’.

1. Create Realistic Boundaries
One of the most effective strategies for preserving mental health is to set and maintain boundaries around time and responsibilities – this is true not only for parenting, but for work relationships too. This means designating ‘me time’ for activities that you find relaxing ro energising or rewarding – whatever you may need.
Start by carving out 30-60 minutes a few times a week just for yourself and communicate these needs to your family, partner or support system and make it a non-negotiable.

2. Practise Mindfulness

Mindfulness exercises have been shown to reduce stress and improve mental health by helping people stay present in the moment. A 2019 study in the Journal of Child and Family Studies found that parents who practised mindfulness experienced reduced parenting stress and increased positive interactions with their children.
Try focused breathing, guided meditations or mindful eating. Not sure where to start? Read Mental Health Spring Clean – Declutter Your Mind & Reduce Stress to get you started.

3. Prioritise Rest
   This might sound particularly hard for parents of infants or small children, but continued sacrificing of sleep can lead to poor mental health. A study published in Nature and Science of Sleep highlights that chronic sleep deprivation is associated with increased risk of anxiety and depression. Bedtime routines are not just for children – and getting 7-9 hours of sleep per night is essential for emotional regulation, cognitive functioning and well-being. Avoid screens before bed time and build in power naps during the day where you can.

   Read this advice from medical doctors about how to effectively practise self-care at home.

4. Get a Support Network
   It takes a village to raise a child. Social support is a key protective factor for mental health, particularly for parents who may feel isolated or overwhelmed. Research published in the American Journal of Public Health found that parents with strong social networks experience lower levels of stress and improved mental health outcomes. Make time to connect with others, whether this is through a support group, meeting up with other parents or simply maintaining contact with friends and family, having a community around you can provide a space of emotional support and relief.
5. Know When It’s Time To Seek Professional Help
   Therapy and counselling provide a safe space to explore feelings and develop coping strategies. The Journal of the American Medical Association emphasises that early intervention is key in preventing more severe mental health issues. Finding the time to even ‘find’ a therapist might seem daunting, but these days there are many great virtual services (like Better Help) that can put you in touch with a therapist suited to your needs. Also, don’t be afraid to reach out to your medical doctor for a recommendation.

Here, a psychologist shares information on how to know when it’s time to seek professional support.

From digging and planting to weeding and harvesting, gardening can be more strenuous than you might think. But more than physical exercise, there are great mental benefits attached to spending time in nature, building and designing a beautiful space and getting some vitamin D and fresh air. Here’s why you should get into gardening today!

Spring has sprung and it’s a great time to get stuck into your garden!

Here we look at the amazing benefits of gardening for your physical and mental health:

Get Your Heart Rate Going
Digging, planting and weeding can all increase your heart rate in a moderate way. According to the American Heart Association, engaging in activities like gardening can help lower your risk of
cardiovascular diseases by improving your fitness and reducing blood pressure.

Build Some Muscle
Ever carried watering cans back and forth? What about lifting heavy bags of soil? Gardening tasks target different muscle groups, including arms, legs, back and core. A study published in the Journal of Aging and Physical Activityfound that gardening can help maintain and improve physical function and reduce the risk of falls in older adults.

Burn Calories
Depending on the intensity of the work, you can burn between 200-500 calories per hour, depending on the type of activity, your weight and the intensity of the gardening session.

Reduce Stress
Spending time in nature and engaging in gardening activities has been shown to lower stress levels and reduce symptoms of anxiety and depression. Research published in the Journal of Health Psychology states that interacting with nature and tending to plants can lead to significant reductions in stress.

Put A Smile On Your Dial
Gardening promotes a sense of accomplishment that can boost your mood. The act of nurturing plants and watching them grow provides a sense of purpose and satisfaction. Plus, exposure to sunlight increases your levels of serotonin, which contributes to feelings of well-being and happiness.

Boost Your Brain Power
Gardening engages your mind through planning, problem-solving and learning about different plants. This mental stimulation can help keep your brain sharp and improve cognitive function.

Watch Out For Injuries
While enjoying the benefits of gardening, it’s good practice to also take care to prevent injuries.
– Watch out for back strain. Maintain proper posture, take breaks and bend at your knees, not at your waist when lifting heavy items.
– Use proper tools and vary your tasks to prevent repetitive strain injuries which can be caused like pruning or digging for long periods.

– Work with gardening gloves to prevent cuts and scrapes from thorns or sharp objects.

There is a new fitness trend taking over the globe – Hyrox! And the first championship is coming to South Africa on 21 September. But what is it exactly? And why has it become so popular? We break down what the Hyrox workout is, what it’s good for and also what makes it different to CrossFit – and why you might want to try it out.

What is Hyrox?

Whether you’ve seen it on social media or heard fitness enthusiasts buzzing about it at your local gym, Hyrox has become the latest workout craze and for good reason. Hyrox is a unique fitness race that combines functional strength training with endurance exercises in a standardised competition format.

The event consists of a 1-kilometre run, followed by one functional workout station, repeated eight times. Participants complete exercises like rowing, ski erg, sled pushes, burpee broad jumps and wall balls, creating a balance of strength, power and cardiovascular endurance.

At first glance, Hyrox may look similar to CrossFit, but there are some key differences. While both emphasise functional fitness, Hyrox follows a more standardised format. CrossFit workouts are highly varied, with different workouts of the day. In contrast, Hyrox uses the same workout structure in every event. The standardised nature of the event allows competitors to compare their times and progress, regardless of location, making it appealing to athletes who thrive on competition and tracking personal improvements. In addition to this, because the movements are not as technical as CrossFit and there are a set number of reps, you may be less likely to get injured.

But why has Hyrox become so popular?

Hyrox’s popularity stems from its accessibility and inclusivity. Unlike some fitness challenges that require advanced techniques, Hyrox’s workout stations are simple yet effective, making it a sport for both beginners and seasoned athletes. There are multiple race categories (from beginners to elite), ensuring that everyone can participate at their own level. The blend of cardio and strength exercises in one event also makes it highly efficient for anyone looking to boost overall fitness and achieve both strength gains and weight loss.

Benefits of Hyrox

1. It’s well rounded: Hyrox is designed to be a very well-rounded test of fitness, blending cardio endurance and functional strength training.
2. It’s got great fat-burning potential. Because of its unique mix of cardio like running and rowing, combined with strength training moves like sled pushes and weighted lunges, it is an ideal workout to burn fat and build lean muscle.
3. Hyrox workouts can help you with everyday tasks. The Hyrox workouts mimic real-life movements, such as lifting, pushing, pulling and carrying. The functional movements help to build muscle endurance that can help you prevent injuries in real life.
4. The workouts help to improve cardiovascular health, increasing your stamina and endurance over time. This could also help prevent your risk of heart disease and stroke.

If you’re looking to mix up your fitness routine or challenge yourself to trying something new, check out our exercise videos and workout programmes or healthy eating guides on our ClickFit portal: https://clickfit.co.za/products/

While many of us relish the end of winter and look forward to the warmer months, spring time also equals hayfever and allergy season! With the increase in pollen, humidity and sun exposure, many people experience common skin irritations, including allergies, dryness, and flare-ups of existing conditions like eczema. Below, we’ll explore common spring skin irritations and how to prevent them with the right skincare habits and products.

1. Managing Allergies
According to the American Academy of Dermatology, contact with allergens like pollen can result in allergic skin reactions, leading to irritation and inflammation. Washing your face after spending time outdoors and using a gentle, hypoallergenic cleanser can remove irritants and, if your skin is sensitive, avoid using heavily fragranced products that can further irritate sensitive skin. Try to not touch your face throughout the day and make sure to change out pillowcases and towels regularly to minimise bacteria buildup.

2. Change Your Skincare Products

The air is colder and drier in winter, which means our skin often needs more hydrating skincare products. With warmer temperatures and increased humidity, the skin produces more oil and breakouts could happen if skincare products are too heavy. We suggest using a lighter moisturiser and to incorporate some gentle exfoliation to remove dead skin cells that can accumulate in winter. Speak to your dermatologist or skin-care professional for more tailor-made advice.

3. Don’t Forget Your SPF!

It’s recommended to wear SPF on your face every day – even in winter in South Africa. But when daylight hours get longer and the sun is hotter, we’re inclined to spend more time outside, and it’s especially important to adequately protect our skin from the sun’s harsh rays. According to the Skin Cancer Foundation, over 90% of skin ageing is caused by the sun’s UV rays, which are more intense in spring and summer. Even on cloudy days, UV radiation can damage your skin, leading to premature ageing, sunburn and increased risk of skin cancer.

4. Watch Out For Windy Days

Spring often brings windy days – especially in cities like Cape Town and windburn can be a problem for those with sensitive skin. Wind can strip moisture from the skin and cause redness, irritation or dryness. Even if it’s not particularly cold, the wind can be harsh on exposed skin. You may also find your skin more irritated by pollens, dust and grasses on windy days.
Dress appropriately to cover your skin with a windbreaker, buff, scarf or hat to shield your face on windy days.

5. Exercise Inside

Exercise increases blood circulation, helping to deliver more oxygen and nutrients to the skin, which promotes collagen production and can result in a healthy glow. Sweating can also help to flush toxins from the skin. However, spring allergies or unpredictable weather might make outdoor workouts challenging. Indoor exercises, such as yoga, pilates or a home cardio routine, are great alternatives. These exercises can help reduce stress, which is also a major trigger for skin conditions like acne, eczema, and psoriasis.

Looking for ways to help you spring back into your exercise routine? Read this: https://medshieldmovement.co.za/spring-back-into-exercise-with-these-motivating-10-tips/

Spring is here and that also means we’re in the last quarter of the year! While most of us think about doing a physical spring clean of our cupboards or clothing wardrobe, it’s super beneficial to take a look at what can help us declutter mentally too. Read these tips to help you reduce stress, increase productivity and create a good headspace while we head into the last push of the year.

1. Declutter Your Physical Environment

Stick with that spring-cleaning theme: research shows that cleaning up the space around you can lead to a better headspace too. Why? According to a study published in Personality and Social Psychology Bulletin, individuals who described their homes as cluttered or unfinished experienced higher levels of the stress hormone cortisol than those who described their homes as restful and restorative.
Start by taking 15 minutes a day to tackle one area of your home or office space at a time. This simple task could create a big impact in your day-to-day life.

 2. Practise Meditation

Research from Harvard Medical School shows that regular meditation can help reduce stress, improve attention and enhance memory. If you’ve never practised before, we know it can feel intimidating, but don’t worry – we’ve got your back! Read this article on
Take a few minutes to become aware of your thoughts without judgement, and gently guide yourself back to the present when your mind begins to wander. Practise deep slow breathing and focus on your breath. Try this exercise before you fall asleep at night, while in the bath or simply while sitting in a comfortable position safely outside.

Read more on Mindfulness and Meditation here: https://medshieldmovement.co.za/mindfullness-meditation/

3. Get a To-Do List Going

Feel like you have too much going on? Feeling overwhelmed? Write a to-do list of everything on your mind. Then break the list up into order of prioritisation as well as categorising tasks in clusters of big VS small projects. This will help you focus on what needs to be done more urgently and also what’s easy to tick off. Cross-check this list with your monthly goals and make sure there is alignment.

4. Go For A Walk

Incorporate a minimum of 20 minutes of movement in your daily life  to reduce cortisol (stress-causing hormone) and boost endorphins. A 20-minute walk is a great way to clear brain fog and alleviate stress.

5. Get Your Sleep Routine In Good Order

We know this can be challenging, especially for new parents, but good-quality sleep is essential for mental clarity and emotional regulation. According to the National Sleep Foundation, adults need 7-9 hours of sleep each night to function at their best. Lack of sleep can impair cognitive performance, memory and decision-making abilities. Create a consistent sleep schedule, going to bed and waking up at the same time each day, even at the weekends. This consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed.

6. Do Some Puzzles

Whether it’s a daily Wordle, crossword or memory game, your brain benefits from exercise just like your body does. Even learning a new skill can help reduce stress by giving your brain a constructive focus and improving cognitive function. Mental exercises can serve as a form of mental decluttering by redirecting your attention from stressors to something that challenges and engages your brain. This can help improve concentration and mental clarity over time.

As we move through the final quarter of the year, taking the time to declutter your mind and manage stress is essential for mental well-being and productivity. Practising the above points will help you feel more in control and ready to tackle the rest of the year with clarity and focus.

Want more tips on how to practise mindfulness in your daily life? Read this: https://medshieldmovement.co.za/how-to-practise-mindfulness-for-mental-health/

HPV is a common virus known to cause various cancers, including cervical, vaginal, vulvar, anal and oropharyngeal cancers. The introduction of the HPV vaccine has been a game-changer in preventing these diseases. Here we share more on why women of all ages should get their HPV vaccine.

As we celebrate Women’s Month, we shine a light on health advancements that empower women to take charge of their health. One such advancement is the Human Papillomavirus (HPV) vaccine, which has dramatically reduced the incidence of HPV-related diseases. Understanding the importance of the HPV vaccine, its effectiveness, and the updated recommendations can help women of all ages protect themselves against HPV-attributable cancers. Here are some fast facts:

• Since HPV vaccination was first recommended in 2006, infections with HPV types that cause most HPV cancers and genital warts have dropped by 88% among teen girls and 81% among young adult women.
• The HPV vaccine has the potential to prevent more than 90% of HPV-attributable cancers.
• Initially, the HPV vaccine was primarily recommended for girls and young women, ages 11 or 12, up to age 26. However, recent guidelines have expanded the age range, recognising the benefits of vaccination for a broader group and is recommended for women up to age 45.
• The HPV vaccine has a strong safety record and has been shown to be highly effective in preventing HPV infections and related cancers.

Whether you’re a young woman or an adult who missed earlier vaccination opportunities, it’s never too late to protect yourself against HPV. Speak with your medical doctor about getting the HPV vaccine and join the movement towards a healthier future for all women.

Your Menstrual Cycle: Phases, Normal Variations, and When to Seek Medical Advice

This Women’s Month, we shine a light on women’s health matters, including the menstrual cycle. Here we look at what a “normal” menstrual cycle looks like, including an in-depth look at its four phases as well as abnormalities to look out for and when you may need to contact your doctor.

One of the most fundamental and sometimes misunderstood topics is the menstrual cycle. A normal menstrual cycle is also a sign of a healthy reproductive system. Understanding what a “normal” menstrual cycle looks like, its phases and potential abnormalities can empower women to manage their health better and seek medical advice when necessary.

What does a “normal” menstrual cycle typically look like?

It typically ranges from 21 to 35 days, with an average cycle lasting about 28 days. It’s important to know that the menstrual cycle can vary from woman to woman and can even differ from month to month for one woman. A “normal” menstrual cycle includes regularity, manageable pain levels and moderate blood flow and consists of four phases.

Menstrual Abnormalities to look out for:

Here are signs and symptoms to look out for:

1. Absence of menstruation by age 15, or absence of menstruation for three or more cycles.
2. Severe menstrual pain that disrupts your daily life (inability to work, for exmaple).
3. Heavy bleeding that requires frequent changes of sanitary protection.
4. Sudden changes in menstrual cycle regularity.
5. Symptoms of anaemia, such as extreme fatigue and shortness of breath.
6. Signs of infection such as fever, severe pelvic pain and unusual discharge.

If you are concerned about any of the above symptoms, keep a detailed track record of your menstrual symptoms and speak to your medical doctor about your concerns and possible treatment options.

Think you might have endometriosis? Read here for more info: https://medshieldmovement.co.za/could-i-have-endometriosis-heres-what-to-look-out-for/

The Four Phases of Your Menstrual Cycle

The monthly cycle is split into two: Follicular Phase (Day 1-14) including the menstrual phase, up until ovulation, after which the luteal phase begins (Day 15-28). Here is a detailed breakdown of the ‘four phases”:

The Menstrual Phase
Day 1-7 of your period – this can vary between 3 and 7 days.
This is when a woman’s uterine lining is shed, resulting in menstrual bleeding.
Symptoms: cramping, bloating and fatigue.

Follicular Phase
Day 1-14 – this typically lasts up to 14 days.
This phase begins on the first day of menstruation and continues until ovulation. The pituitary gland releases follicle-stimulating hormone (FSH), which stimulates the ovaries to produce follicles. One follicle will mature into an egg.
Symptoms: typically, after your menstruation has ended, you will  experience increased energy and improved mood.

Want to know which foods can help give you a boost during your menstrual stage? Read here: https://medshieldmovement.co.za/best-foods-to-have-during-your-period-and-what-to-avoid/

Ovulation Phase:
This lasts only one day and can occur anywhere between day 10-18 (typically).
During each menstrual cycle, multiple follicles in the ovaries begin to mature under the influence of follicle-stimulating hormone (FSH). Out of these, usually only one follicle becomes the dominant follicle and fully matures to release an egg during ovulation. This process is called monovulation and is the most common scenario. In some cases, more than one follicle can reach maturity and release eggs. This can lead to the release of multiple eggs, a process known as multiple ovulation. If fertilisation occurs, this can result in fraternal twins (or more), where each egg is fertilised by a different sperm.
Symptoms: some women experience mild pain or discomfort, increased libido and changes in cervical mucus.

Want to know what causes infertility? Read here: https://medshieldmovement.co.za/what-are-the-main-causes-of-infertility/

Luteal Phase:
Day 15-18 – this typically lasts up to 14 days.
After ovulation, the ruptured follicle forms the corpus luteum, which secretes progesterone to prepare the uterus for a possible pregnancy. If no fertilisation occurs, the corpus luteum breaks down, leading to a drop in progesterone and the start of menstruation.
Symptoms of premenstrual syndrome (PMS) such as mood swings, irritability and breast tenderness may occur.

During Women’s Month, take time to educate yourself and others about your menstrual health. If you have concerns about your menstrual cycle, do not hesitate to consult your doctor.

Does anything feel better than stepping into a cosy warm sauna when it’s cold outside? Regular sauna seshes have been touted as healing for centuries – but how good are they really? We break down the benefits below and what to look out for when jumping in the sauna doesn’t leave you feeling too great.

From the traditional Finnish saunas to our modern-day infrared versions, saunas have been inextricably linked to wellness. But what are the health benefits, really – other than having a good sweat?

 The Health Benefits of Saunaing

1. Better Cardiovascular Health
   Regular sauna seshes have been linked to better heart health. Why? The heat from the sauna causes blood vessels to dilate, improving blood flow and reducing blood pressure.
2. Muscle Relaxation and Recovery
   Wonder why so many people use the sauna after a good workout? The heat helps to relax muscles and joints, reducing soreness and stiffness. Sauna sessions can also decrease muscle tension and improve flexibility (think hot yoga!).
3. Reduced Stress
   Studies say that regular sauna usage has been linked to lower stress levels – regular sauna use actually reduces levels of cortisol (the stress hormone). Plus, the heat will stimulate and release endorphins (the body’s feel-good chemical).
4. Glowy Skin
   A good sauna sweat sesh can help to clear pores and improve skin health. Dermatology studies show that regular sessions can lead to clear complexions because of the better blood circulation and regular clearing of impurities.
5. Getting Your Detox On
   Sweating is one of your body’s natural ways to detox and a sauna sesh helps to increase sweat production, removing harmful toxins or other other substances from the body.
6. Boost Your Immunity

The heat exposure from saunas causes an increase in white blood cell production, which helps the body fight off infections. Research in the Annals of Medicine indicated that frequent sauna users had a lower incidence of common colds and other infections.

It’s important to keep in mind that you should not go to the sauna if you’re ill or dehydrated and take caution not to stay in a sauna for too long a time period. While these sessions can be good for your skin, some eczema and rosacea sufferers may experience worsened symptoms from sauna sessions.
Not sure? If you have any existing health issues, it’s advisable to discuss including sauna sessions into your regimen with your medical doctor.