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5 easy ways to improve your oral hygiene at home

September is National Oral Health Month and we are here to give you some great tips to take better care of your teeth at home.

Improving your oral hygiene at home is crucial for maintaining healthy teeth and gums. Outside of your regular dental check-ups and oral hygienist cleans, there are a number of ways to maintain excellent oral health at home. Follow these guidelines and don’t hesitate to reach out to your dental team for any questions.

Here are five easy ways to enhance your oral hygiene routine:

Brush Properly and Regularly

Brush your teeth at least twice a day, preferably in the morning and before bed. Use a good-quality toothpaste with fluoride to strengthen tooth enamel and prevent cavities. Fluoride strengthens teeth and reduces your risk of cavities by approximately 25%. It also remineralises your tooth enamel and could reverse early tooth decay. Brush for at least two minutes each time, using gentle, circular motions. Don’t forget to brush your tongue to remove bacteria and freshen your breath.

2. Floss Daily
Flossing helps remove food particles and plaque from between your teeth and along the gumline. Floss at least once a day using a gentle back-and-forth motion. Be careful not to snap the floss, as this can damage your gums. Water Flossers are becoming more and more easily available for purchasing for at-home use. Ask your local pharmacy for options. (Click here for Waterpik, available at Dis-Chem).

3. Rinse with Mouthwash
Using an antimicrobial or fluoride mouthwash can help kill bacteria, freshen your breath and strengthen teeth. Rinse according to the product instructions. Some mouthwashes are used before brushing, while others are used after. Ask your dentist for the best recommended mouthwash.

4. Limit Sugary Snacks and Beverages
Sugary foods and drinks can contribute to tooth decay. Limit your consumption of sugary snacks, sodas and juices. If you do indulge in sugary treats, try to brush your teeth afterward or at least rinse your mouth with water. This is also a great way to prevent discolouration. After every cup of coffee or tea, make sure to rinse your mouth with water.

5. Stay Hydrated and Choose Water
Drinking water throughout the day helps flush away food particles and bacteria. Water is the best beverage for your oral health, as it doesn’t contain sugars that can lead to cavities.

It’s all down to the right toothbrush!

Choose a toothbrush with soft bristles to avoid damaging your gums and enamel.
Replace your toothbrush or toothbrush head every three to four months or sooner if the bristles are frayed.
Consider using an electric toothbrush, which can be more effective at removing plaque.

Remember that consistency is key when it comes to maintaining good oral hygiene. Establishing a daily routine that includes these practices will help keep your teeth and gums healthy between dental visits.

If you have specific dental concerns or conditions, such as braces, dental work or gum disease, consult your dentist for tailor-made recommendations on how to adapt your oral hygiene routine accordingly.

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Time For An Eye Test?

Headaches? Difficulty concentrating? These could be signs that you need to go for an eye test.
Or perhaps you suspect a loved one may need to get their eyes tested. Here’s how to know when it’s time to make the call and a list of signs and symptoms to look out for.

From mid-September until mid-October, the South African government has declared this period: Eye Care Awareness Month. This year’s event kicks off on 21 September to raise awareness about the importance of eye health, specifically around prevention and treatment of avoidable blindness. According to the SA government, 75% of all cases of blindness are avoidable, which is why they recommend getting your eyes tested once a year.

If you don’t test regularly and you’re not sure what to look out for in terms of signs or symptoms, we have created a handy checklist for you below. If an elderly person in your family or a child may be experiencing any of these symptoms, it’s advisable to contact your medical doctor. Impaired vision could also be a sign of another underlying health issue or condition, so keep an eye on the below checklist:

10 Signs That You Need An Eye test

Blurry Vision
If you start experiencing sudden or gradual blurry vision, to the point that it interferes with daily activities such as reading, driving or watching television.

Difficulty Focusing
If you find it hard to focus on objects up close or far away.
Eye Strain
If your eyes often feel tired, achy or strained, particularly after reading, using digital devices, or doing close work.

Headaches
Frequent headaches, especially after reading or working on a computer.

Squinting
If you frequently find yourself squinting to see clearly.

Light Sensitivity
Seeing halos around lights, experiencing glare from oncoming headlights while driving at night, or having increased sensitivity to light.

Double Vision
Seeing double images even when looking at a single object.

Changes in Colour Perception
If you notice changes in how you perceive colours or have difficulty distinguishing between certain colours

Floaters and Flashes
Sudden appearance of floaters – small spots or cobweb-like shapes – or flashes of light in your vision.

Loss of Peripheral Vision
If you notice a gradual loss of your side vision.

If your family has a history of eye conditions, it’s important to get tested regularly and to alert your doctor immediately if you experience any of the above symptoms. People with diabetes or hypertension are also at a higher risk of getting certain eye conditions. Regular eye exams are crucial to monitor for any signs of diabetic retinopathy or hypertensive retinopathy.

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Gratitude Practice: Nurturing Wellness Through Thankfulness

In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle and forget the many blessings, big or small, that grace our lives. This is where the practice of gratitude comes in, offering a simple yet profound way to increase our well-being and satisfaction.

What is Gratitude Practice?

At its core, gratitude practice is the conscious recognition and appreciation of the positive aspects of life. It isn’t just about being thankful when good things happen, but about cultivating a consistent attitude of thankfulness regardless of life’s circumstances. This deliberate acknowledgement can be for tangible things, like a gift from a friend, or intangible elements, such was watching the sunrise with a coffee in hand.

Methods of Gratitude Practice

There are numerous ways to integrate gratitude into daily life:

Gratitude Journal: Every day, jot down three things you’re grateful for. This helps in shifting focus from what might be lacking or negative, to what is abundant in life.
Mindful Meditations: Spend a few minutes each day meditating on the things you’re grateful for. Visualise them and feel the emotions they might bring.
Gratitude Reminders: Set daily reminders on your phone or computer to pause and think of something you appreciate.
Gratitude Walks: Go for a walk and purposefully observe the things around you for which you can be thankful. The trees, the birds chirping or the sound of kids playing in a park nearby.
Thank-you Notes: Regularly write and send notes to people who have impacted your life in positive ways. This will encourage them to be grateful too.
Gratitude Jar: Place a jar in a common area and drop notes of things you’re thankful for. Periodically, read them to remind yourself of the blessings.

Incorporating Gratitude Into Daily Routines

Morning Rituals: Before reaching for the phone or diving into the day, spend the first few minutes after waking up to reflect upon something you’re grateful for.

Mealtime Thanks: Before meals, take a moment to appreciate the food and everything that contributed to bringing it to your table.

Night Reflections: Before sleeping, recall three positive things that happened during the day.

Conversations: Make it a habit to share something you’re grateful for in daily conversations with friends or family. People will begin to associate you with the positive outlook you have on life.

Benefits of Gratitude Practice

Enhanced Well-being: Regularly practising gratitude has been linked to higher levels of well-being and happiness. Recognising life’s positives can buffer stress and foster resilience.
Improved Relationships: Expressing gratitude can make us more likeable, fostering deeper connections and strengthening social ties.
Better Physical Health: Studies have shown that gratitude can have a range of health benefits, from improved sleep to reduced symptoms of illness.
Mental Strength: In the face of adversity, gratitude can act as an anchor, reminding us of our strengths and the support we have, making it easier to cope with challenges.
Enhanced Empathy: Regular gratitude practice can reduce aggressive tendencies and increase empathy towards others, promoting a more harmonious environment.
Boosted Self-esteem: Recognising and appreciating the positive in life can lead to a more optimistic outlook, which in turn enhances self-worth and confidence.

In conclusion, gratitude is more than just saying “thank you.” It’s a holistic approach to life, emphasising the positive and cultivating joy, even in the face of adversity. By weaving gratitude into daily routines, we not only enhance our well-being but radiate positivity to those around us, fostering a world where thankfulness and contentment reign supreme. So, the next time you find yourself lost in life’s busyness, pause and find a moment of gratitude. The benefits are truly transformative.

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Signs and Symptoms of Malaria

The 20th of August is World Mosquito Day and even though there have been numerous advancements in the medical space concerning malaria, there is still a need to create awareness around the world’s deadliest insect.

World Mosquito Day marks the anniversary of the discovery that mosquitoes transmit the parasite that causes malaria. 126 years later, mosquito-borne diseases are still both widespread and difficult to treat. Even with global efforts to curb the impact of the disease on vulnerable populations, malaria continues to cause the death of many humans.

Studies from UNICEF claim that nearly every minute, a child under five dies of malaria. And many of these deaths are preventable and treatable. In 2021, 247-million malaria cases were opened, which led to 619 000 deaths. Because of this, it’s important to continue to create awareness about malaria so that these deaths can be prevented.

Areas of South Africa near borders such as Zimbabwe, Mozambique continue to be areas where malaria may occur, including some areas of the Kruger National Park. Here are the signs and symptoms to look out for if you’ve recently travelled to malaria-risk areas:

Signs and Symptoms of Malaria

Symptoms include:

flu-like symptoms
Chills
Headache
Muscle ache
Fatigue
Nausea, vomiting and diarrhoea may also occur
Potential yellowing of the skin

Signs include:

If you start to experience any of the above symptoms about 10 days after being in a malaria-risk area, contact your doctor immediately. It’s possible to experience symptoms as early as seven days, but typically they arise 10 to 14 days after infection.
The above symptoms then rapidly escalate and can become a severe life-threatening disease. Your doctor will be able to confirm that it is malaria after a blood test. The appropriate medication will then be prescribed. Hospitalisation may be necessary.
Some types of malaria stay in your system for years and may cause a “relapse”. Your doctor will be able to tell you if you have this type.

If you have any concerns about contracting malaria on your travels, consult with your medical doctor for the best way to manage the risk.

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5 Things You Might Not Know About Your Menstrual Cycle

To celebrate National Women’s Month this August, it is crucial to honour and empower women by delving into the lesser-known aspects of their lives. One such aspect is the menstrual cycle – an extraordinary phenomenon that shapes the female experience. While we may be familiar with the basics, there are lesser-known facts about the menstrual cycle that can provide remarkable insights into our bodies and overall well-being.

Menstrual Blood Is Not Just Blood:

Contrary to popular belief, menstrual blood is not solely composed of blood. It consists of a blend of endometrial tissue, mucus, and blood, all of which are shed from the uterus. This remarkable mixture forms a complex cocktail that plays a vital role in preparing the womb for potential pregnancy. By understanding the multifaceted nature of menstrual blood, we can gain a deeper appreciation for the intricate processes that occur within our bodies.

The Menstrual Cycle Influences Your Sense of Smell:

During certain phases of your menstrual cycle, your sense of smell can become heightened. Research suggests that as oestrogen levels rise, so does your ability to detect scents more intensely. This evolutionary adaptation may have helped our ancestors identify ripe fruits and potential mates. So, the next time you find yourself more attuned to the fragrances around you, remember that it’s your menstrual cycle at work, giving you a temporary superpower.

Menstruation Affects Your Sleep Patterns:

You may not be aware that your menstrual cycle can impact your sleep quality. Fluctuations in hormone levels throughout the cycle can cause disruptions, leading to difficulties falling asleep or staying asleep. In the premenstrual phase, progesterone levels rise, which can contribute to feelings of fatigue and sleepiness. By understanding these patterns, you can adapt your sleep routine during different phases of your cycle to optimise restful nights and wake up feeling refreshed.

Your Menstrual Cycle Can Enhance Creativity:

The hormonal changes that occur during the menstrual cycle can have surprising effects on your creative abilities. Some women find that they experience heightened creativity and increased inspiration during certain phases of their cycle. This may be attributed to the surge of oestrogen, which can boost cognitive function and encourage new perspectives. Embracing and harnessing these creative energies can provide a unique opportunity for self-expression and personal growth.

Menstrual Synchrony: Fact or Fiction?

Have you ever noticed that when women spend significant time together, their menstrual cycles seem to align? This phenomenon, known as menstrual synchrony or the “McClintock effect,” has been the subject of much curiosity. While research is inconclusive, some studies suggest that pheromones—chemical signals released by individuals—may play a role in synchronising menstrual cycles. Although the exact mechanism remains elusive, the concept of menstrual synchrony adds an element of intrigue to the collective experiences of women.

From the complex composition of menstrual blood to the influence on our senses, sleep patterns, and creativity, the menstrual cycle holds numerous captivating aspects that deserve recognition. By exploring these lesser-known facts, we empower women to embrace their cycles as a source of strength and self-discovery. Let us continue to support and uplift women during this celebratory month and beyond, appreciating the beauty of their menstrual journeys. Happy Women’s Month!

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Best Foods To Have During Your Period – And What To Avoid

August is Women’s month! To celebrate, we have some informative articles around women’s health. Read below for a list of some of the best foods to eat while menstruating.

Women experience mild to extreme symptoms while on their period. Some need painkillers and hot water bottles to make it through the day while others barely notice theirs. This list of foods takes into account the general symptoms experienced by women during their menstruation such as fatigue, bloating, nausea, irritability and diarrhoea. We also experience tiredness due to a loss in iron. For iron-rich foods, click here.

Eat for a flat belly

Whole grains instead of processed wheat products
Plant-based milks instead of dairy
Drink water instead of cooldrinks
Choose plant protein or oily fish instead of red meat
Healthy snacks such as carrots, cucumbers and celery instead of shop-bought cookies, pastries and chips
Include turmeric, which is a natural anti-inflammatory

Eat for mood

These foods help to energise you and lift your mood:

Green tea for energy
Dark good-quality chocolate for energy and endorphin boost
Nuts and seeds for serotonin production
Have a banana – high vitamin B6, it can help synthesise feel-good neurotransmitters like dopamine and serotonin

Eat for a happy gut

Eat kimchi or sauerkraut regularly to maintain happy gut health
Have ginger to ease nausea
Choose herbs or mild flavours over chilli
Cultured dairy products such as yoghurt, kefir and buttermilk

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Could I have Endometriosis? Here’s what to look out for.

It’s Women’s Months and we’re creating awareness around women’s health as well as sharing valuable information and insight around multiple topics, including endometriosis.

About 10% of all women have or are affected by endometriosis. But what is it exactly? And what are the signs and symptoms to look out for?

What is endometriosis? According to the World Health Organisation, it is a chronic disease associated with severe, life-impacting pain during periods, sexual intercourse, bowel movements and / or urination, chronic pelvic pain, abdominal bloating, nausea and fatigue. These vary from person to person.

It occurs when the tissue that is similar to the lining of the uterus, called the endometrium, grows outside of the uterus.

There is currently no known cure, but treatment is aimed at controlling and alleviating systems.

If you’re experiencing any of the below symptoms, consult with your medical doctor to find out more.

Pelvic Pain
This ranges from mild to severe and can feel like: cramping, stabbing or aching pain in the lower abdomen, back and pelvic region.
Dysmenorrhoea
This is painful menstruation in the form of intense cramps which may worsen over time. The pain is debilitating and may interfere with daily activities.
Dyspareunia
This refers to genital pain during or after intercourse. It can be felt in the vulva, vagina, uterus or pelvis.
Chronic Pelvic Pain
This pain may occur at any time during the cycle and can be continuous or intermittent.
Painful Bowel Movements or Urination
Endometriosis can affect the bowels or bladder and can cause pain during bowel movements, which worsens during menstruation.
Menorrhagia
This means heavy bleeding during your period. How to tell what’s abnormal? Look out for: if you soak through a pad or tampon in an hour; if you need to use a tampon and a pad; if you bleed for longer than a week; or if you need to change your tampon at night.
Difficulty Getting Pregnant

Because women experience a variety of these symptoms, ranging from mild to severe pain, it’s challenging to accurately diagnose endometriosis. However, diagnosis and appropriate management can significantly improve quality of life and preserve fertility.

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5 Natural Immune Boosters To Fight Winter Germs

Feeling under the weather? Wanting to make sure you’re doing what you can to keep yourself – and the fam – healthy this winter? Try these 5 natural ways to keep your immune system boosted!

Add Flu-Fighting Foods To Your Meals
Get to know which ingredients are powerhouses and make sure you include them as snacks or in your meals. Great immune-boosting ingredients include: ginger, garlic, broccoli, citrus, spinach, blueberries, tomatoes and green tea.
What does this look like practically? Include blueberries and spinach in your smoothies (or try this berry-rich recipe), have cups of green tea with lemon, make a dish for dinner that includes garlic-roasted tomatoes and broccoli to your meals
Juice It Up

Start your day with a powwow of nutrients with a freshly pressed juice shots, including ingredients like ginger, lemon or orange, beetroot, carrot, apple, celery and, if you’re okay to spice it up: cayenne pepper.

3. Sleep Better!
Good quality sleep means a higher functioning immune system. Set yourself up for sleep success by creating a healthy sleep routine, limiting light, noise and stimulants like caffeine and or and alcohol. Include downtime, introduce relaxing activities such as reading and drink calming teas, like chamomile.

4. Exercise Regularly
Boost your immune system with movement! Try these great home workouts for free!

5. Minimise Stress

Stress is an immunity zapper. Take responsibility for your health by setting yourself up success with these easy hacks: set aside five minutes to get up from your desk and walk around the office every couple of hours; listen to calming music while you work; reduce caffeine and increase water intake, journal thoughts in your lunch break or listen to calming, quick meditations and remember to relax your shoulders and take deep breaths.

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The Importance of Staying Hydrated in Winter: Tips and Strategies for Cold-Weather Hydration

We all understand the significance of staying hydrated during the scorching summer months, but what about winter? Staying hydrated in winter can be challenging as we often feel less thirsty and may not realise we’re not drinking enough. In this article, we will explore the importance of winter hydration, signs of dehydration, the amount of water we need, and provide practical tips to stay hydrated during the colder months.

Understanding the Importance of Hydration in Winter

Water plays a critical role in our bodies, constituting approximately 60-70% of our overall composition. It is essential for various bodily functions, such as transporting nutrients, eliminating waste, supporting the immune system, hydrating tissues and organs, maintaining blood pressure, and regulating body temperature. Adequate hydration is particularly crucial during winter to prevent hypothermia when spending time outdoors.

The Impact on the Immune System

Dehydration can weaken our immune system, making us more susceptible to airborne viruses. Lack of water can dry out the mucous membranes in our lungs and sinus passages, reducing their ability to resist infections.

Signs of Dehydration

Aside from feeling thirsty, there are other indicators that you may not be getting enough fluids. Monitoring the colour of your urine can provide insight into your hydration levels, with pale yellow or clear urine being the desired outcome. Other signs of dehydration include constipation, dry mouth or chapped lips and skin, headaches, difficulty concentrating, irritability, feeling faint or dizzy, and a rapid heart rate. Daytime fatigue is also often linked to dehydration.

Determining Your Water Intake Needs

The recommended daily fluid intake, according to the U.S. National Academy of Sciences, Engineering, and Medicine, is approximately 3.7 litres for men and 2.7 litres for women. This includes fluids from various sources such as water, teas, juices, and hydrating foods like fruits and vegetables. However, individual water needs can vary based on factors like age, activity level, altitude, weather, and overall health.

Easy Tips for Staying Hydrated in Winter:

Opt for Warm Fluids: Drink warm water, hot herbal teas, or warming broths if cold water is less appealing during winter.

Add Flavour to Your Water: Enhance the taste of water by adding lemon or lime wedges, or infusing it with pieces of fruit for a refreshing twist.

Carry a Water Bottle: Make it a habit to carry a water bottle with you wherever you go, encouraging hydration throughout the day, whether indoors or outdoors.

Drink Your Food: Increase your fluid intake by consuming homemade soups and dishes with water-rich fruits and vegetables such as green leafy vegetables, citrus fruits, melon, tomatoes, and cucumbers.

Set Hydration Goals: Prioritise hydration by setting a daily water intake goal and tracking your progress. You can even treat yourself when you reach your goal!

Things to Avoid:

Limit Caffeine Intake: Caffeine acts as a natural diuretic, which can flush water and electrolytes from your body. Balance caffeinated beverages with an equal volume of water.

Be Mindful of Alcohol Consumption: Alcohol should not be considered part of your fluid intake, as it can affect your perception of cold and increase the risk of hypothermia. Opt for an unsweetened seltzer with a slice of citrus or mixed berries instead.

In conclusion, staying hydrated during all seasons is important. By understanding the importance of hydration, recognising signs of dehydration, determining your water intake needs, and following practical tips, you can maintain optimal hydration levels throughout the colder months. Prioritise your health by making hydration a habit and enjoy the benefits of a well-hydrated body year-round.

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The Health Benefits of Lettuce

Lettuce is such a commonplace ingredient that it’s often only thought of for its crunchiness in salads or as a sandwich filler, but are all lettuces equal? Is one lettuce healthier than another? Here we look at the different types of lettuce commonly found on our grocery shelves and their health benefits.

Creamy butter lettuce, crunchy cos lettuce, basic iceberg – we all have a preference, right? And sometimes this is based on texture and sometimes this is based on the purpose of the lettuce, but is one any better – for our health – than another? Does one contain more nutrients than another?

All lettuces are a great addition to salads, sandwiches, wraps, side dishes or as a little snack (think of tuna mayo on a little crunchy cos lettuce leaf) and we have a huge variety readily available.

The Nutrients In Lettuce

– Lettuce is full of fibre, vitamins and minerals, while containing very few calories.

– Lettuce contains beta-carotene (an antioxidant that helps fight free-radical damage) and lutein (an antioxidant that helps to preserve our eyesight as we age).

– In general, lettuce that is darker green in colour is a better source of nutrients than lighter coloured lettuce.

– Eating lettuce also adds to your daily fluid count as they contain a fair bit of water.

Romaine Lettuce has been touted as one the more nutrient-dense lettuces. Here’s what cup of shredded Romaine Lettuce contains: 8 calories, 1.6g carbohydrates, 1g fibre, 0.6g protein, 0g fat

8mg sodium, 64mcg folate, 205mcg vitamin A, 48mcg vitamin K (40% DV).

But why is it said to be the best in terms of nutritional value? One head of romaine lettuce contains nearly 45% of the RDA (recommended daily allowance) of omega-3s, 20% of your RDA of calcium, 10% of your RDA of Vitamin C, 213% of your RDA of folate and 535% of your RDA of vitamin K.

Red-leaf varieties of lettuce, compared to romaine, provide more vitamin K, slightly more iron and slightly fewer calories — while romaine offers more fibre and vitamins A and C.

Iceberg lettuce only contains about 1 calorie per leaf, so it’s the lowest in calories and has a higher water content than other lettuces, but it does not contain as many nutrients.

So which lettuce should you choose? They’re all great as an addition to our meals, but we cannot survive on lettuce alone. Make your meals work harder for you by mixing up your lettuce with other nutritious dark-green leaves, such as kale and spinach.

Contact a dietician or your GP for a tailor-made meal plan or nutritional advice to help you meet your health and weight-loss / management goals.

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