Category: Health

Festive foods, celebrations, and parties – the holidays are a time to relax and unwind but this can sometimes mean that our wellness goals fall by the wayside as our routines slow down and change to suit the holiday season. So, here are some easy hacks to help you stay on track, and still have fun.

1. Choose Your Catch-Ups
The festive season is a great time to catch up with friends and family. Instead of meeting for drinks or cake, suggest going for a walk or hike while catching up. This way you can get some extra exercise in, while bonding with your loved ones.

2. Offer To Host
If you’re the host, you get to make all the decisions about what goes on the table. Lay out a harvest table of delicious healthy salads and high-protein dishes that are healthy and yummy. Try these recipes.

3. Bake Your Own Treats

While this can be more time-consuming, it’s also super-rewarding. Plus, making your own treats means that you know exactly what you’re consuming. Many store-bought goods are laden with sugar, salts, fats and other additives. Try these healthy chocolate oat brownies.

4. Get Good Quality Sleep

When we are sleep deprived we tend to make worse food choices. Why? Sleep affects our hormones – including hormones that control appetite. When you’re sleep-deprived, your body may crave more sugary foods, seeking that hit of dopamine.

5. Stay Hydrated

With water! Always have a bottle or glass of water at your side. It is super important to stay hydrated, especially as we head into the warmer summer months.

It’s the most wonderful time of the year, but also one of the most challenging times to eat healthily. Everywhere you turn, there’s chocolate, alcohol and countless opportunities to lead you astray from your health goals. It’s enough to make you want to give up on your goals entirely!

While it might seem like a lost cause, we’ve got some tips to help you navigate this season with your health intact. Believe it or not, there are some things that you can do this year to make sure your food choices are helping rather than hindering your health goals. 

Get your mindset right

Set realistic expectations for yourself. Don’t focus on weight loss or try to make any drastic dietary changes during the festive season. More often than not, you’ll disappoint yourself. This doesn’t mean that you should write off the whole festive season either. Understand that “breaking even” on your weight during this time is a big win, and you’ll do this by making healthy choices throughout.

Don’t take every opportunity to indulge

There will be plenty of opportunities to indulge during the festive season. If you want to be mindful during the holidays, you’ll need to accept that not every occasion needs to be a ‘special occasion’ that requires a ‘special indulgence’. Choose one or two occasions when you’ll ‘indulge’, and be mindful during the rest by choosing mostly whole foods, skipping seconds, limiting alcohol and being aware of portion sizes.

Manage your expectations

Don’t expect yourself to make perfectly healthy choices during the holidays. Accept imperfection and learn to move forward. Expect it to be hard. You will be tempted.

Eat a balanced diet

Make sure you’re eating a balanced diet throughout the holiday season. This means getting plenty of vegetables and fruits as well as protein, whole carbohydrates and healthy fats. This will keep your body in balance and you’ll be less tempted to go for sugary, refined foods.

Don’t neglect your exercise routine

If you want to stay on track during the holiday season, don’t neglect your exercise routine. Exercise is a great way to channel stress and boost energy, which helps you stay in a healthy mindset. Working out also burns calories, helping you keep up with the holiday treats.

Stay hydrated

This is important all year round but especially during the festive season when there are so many alcohol-based beverages flowing around town. If you stay hydrated by drinking 2 – 2.5L of water per day, you’re less likely to indulge in both food and alcohol.

Slow down

Slowing down when you eat is key as it’ll help you control your portions and be able to know when you’re full. Take your time while you eat by thinking about what you’re eating, talking to the person next to you, and placing your knife and fork down between bites—don’t rush through meals just because they taste delicious.

Be aware of portions

If you eat a decent portion size at three meals and two small snacks each day, you should be able to manage your weight throughout the holidays. Try to avoid having seconds by waiting 10 minutes before your next helping. By then, you probably won’t be hungry anymore. 

Don’t wait to start eating healthy in January

Do not start the New Year on an empty stomach, instead resolve to be healthy now. The rewards will be huge because every little effort counts on this journey towards changing how you eat.

Having the “I’ll start next year” mentality can prolong unhealthy habits and cause weight gain. If you’re serious about your health, it may be helpful to follow these tips. Set boundaries for yourself and know your values when it comes to your well-being! Remember, it’s okay to say no to certain foods and habits that don’t align with your health goals. Slip-ups will probably happen, but don’t abandon your health after they do. Move on and continue to make healthy choices!

Written by: Jodi Bransby | Health Coach

@_live_whealthy_ – Instagram account handle 

It’s World Diabetes day on 14 November and this month we are shining a light on diabetes awareness as well as sharing information on how this disease can be prevented. 

According to the Centers for Disease Control and Prevention (CDC), Type 2 Diabetes can be prevented with healthy lifestyle changes, such as: losing weight, eating healthy food and being active. Read more here to find out the difference between Type 1 and Type 2 Diabetes. 

In a report for the International Diabetes Federation (IDF), Professor Ayesha Motala, Head of the Department of Diabetes and Endocrinology School of Clinical Medicine, University of KwaZulu-Natal says that “The increasing prevalence of diabetes in South Africa confirms diabetes is a significant challenge to the health and well-being of individuals and families in the country.” 

“We have evidence that type-2 diabetes can often be prevented, while early diagnosis and access to appropriate care for all types of diabetes can avoid or delay complications in people living with the condition. Therefore we must do more to prevent type-2 diabetes, diagnose all forms of diabetes early and prevent complications,” says Motala.

Another form of diabetes to be aware of is Gestational diabetes. This develops in pregnant women who have never had diabetes. If you have gestational diabetes, your baby could be at higher risk for health problems. Gestational diabetes usually goes away after your baby is born. However, it increases your risk for type 2 diabetes later in life. Your baby is more likely to have obesity as a child or teen and develop type 2 diabetes later in life, according to the CDC.

What Can You Do To Prevent Diabetes?

Before developing type-2 diabetes, most people have prediabetes. This means their blood sugar is higher than normal but not high enough for a diabetes diagnosis. The good news is that prediabetes can be reversed.

If you have prediabetes, losing a small amount of weight if you’re overweight and getting regular physical activity can lower your risk for developing type-2 diabetes. A small amount of weight loss means around 5% to 7% of your body weight. Regular physical activity means walking briskly at least 150 minutes a week. That’s just 30 minutes a day, five days a week.

Speak to a dietician for a tailor-made eating plan that is sustainable for you and your family (also look up our library of healthy recipes at MedshieldMovement.co.za).

We cannot discount the negative impact of stress. Finding out how to manage stress and stay motivated is key to holistic, healthy living.

Until recently, it was fairly uncommon for young children or teens to get type-2 diabetes. Now, with an increase in overweight youth, there is a directly related increase in children who have type-2 diabetes, some as young as 10 years old, according to the CDC. Parents have the power to make healthy changes that give children the best chance to prevent type-2 diabetes, get started with healthy eating habits and get active.

If you are concerned that you or a family member may be at risk, speak to your medical advisor or healthcare professional for advice on life-changing preventative measures. 

Meditation can be a word that you either eye roll at, makes you nervous or you get the warm and fuzzies in your heart. You can either not understand it, find it difficult, or love it. There are so many benefits to meditation and so many ways to do it as well. You might be shocked to find that you are having mini meditation moments throughout your day.

Meditation has gained popularity in the last decade, and especially in the last 5 years. Mindfulness has become the buzz word lately, and for good reason. As it slowly moves from becoming a buzz word, to a staple on everyone’s lips for the next decades, you’ll start to realise how being mindful can change your life, literally. 

Yoga was actually created to prepare the body for meditation. Sitting for long periods of time, your body needed to be strengthened for these positions, and so yoga was born! As you can imagine, it is an ancient art form, as yoga has been around for over 5000 years! So people have been meditating for centuries in India and it has had life changing effects. 

So what is Mindfulness?

1. The quality or state of being conscious or aware of something.
2. A mental state is achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

So what is Meditation?

The action or practice of meditating.

For me, Meditation and Mindfulness go hand in hand. Meditation is a form of Mindfulness. You are becoming aware of your thoughts both consciously and unconsciously. You can find Mindful moments throughout your day, whether it is taking 10 deep breaths, a quiet coffee watching the birds, reciting what you are grateful for, or noticing the thoughts in your mind.

Meditation is a quieting of the mind. It brings an awareness to the thoughts that consume you. So many people have said to me they can’t meditate, they have tried and there is just too much chatter in their minds. But that is the thing, that is WHY you need to meditate. Those thoughts don’t magically disappear when you start meditating, you learn how to quieten those thoughts little bit by little bit. You learn how to stretch the length between those thoughts floating into your mind. It is learned, over time. So don’t be hard on yourself if you can’t concentrate. It takes time for that!

There are many different types of meditation. The easiest is breath awareness or a mantra. Breath awareness is simply breathing deeply and following the breath and focusing on that. When your mind drifts, you bring it back to your breath. Using a mantra, you repeat the mantra as you breathe deeply and that helps to keep you present. When your mind drifts, you bring it back to the mantra. My favourite is a guided meditation. I use the insight timer app and I search for what I need for that day. 

What are the benefits to Meditation?

There are so many benefits of meditation, but I am talking about my favourite.

It helps you stay focused and stable.

Adapt to new situations.

Cope with stress.

Better able to control your heart rate and Blood pressure.

More body control and awareness.

The brain has the capacity to change. This is called Neuroplasticity. You can actually change your brain through long-term meditation. 

Being present in your daily life, and mindful in the moment. 

Relaxing the body, and calming the mind. 

Increase creativity.

Decrease irritability.

Increase self-esteem.

Increasing ability and memory.

Slows chronic diseases.

Increase air flow.

Brain changes the longer you meditate.

Increase beta waves.

Meditation stops sensory info that we take in every second, to a trickle.

Improve focus.

Less anxiety.

Increase empathy.

Increase recall.

Less reactive.

Perform under pressure.

Less triggered.

Genes that cause inflammation downgrade.

So as you can see, the benefits of learning to quiet your mind, even for 5 minutes a day, are well worth the immense benefits to your daily life.

So when will you start?

Jane Kilian 

Yoga Teacher, Self Love Coach

www.unselfishlyme.com

www.instagram.com/unselfishlyme

October is World Mental Health Month and we are shining a light on mental-health awareness as well as sharing advice from experts on what you can do to improve your mental health, starting with finding the right therapist for your needs. 

In a previous #MedshieldMovement article, we spoke to counselling therapist, Jacqui Morgan in Johannesburg, who explained that “Looking for a psychologist can feel daunting and scary and it is important to find a therapist that you feel comfortable with. To do so, you may need to visit more than one therapist to get a sense of who you connect with best.” Read more here: “How to Know When It’s Time to Seek Therapy”. 

Not all therapists are the same – nor may they be appropriately trained or experienced in the field you may need. Clinical Psychologist Janie Loubser, who is based in George, but who also offers therapy sessions over Zoom, explains what the difference is between a counselling therapist (like Jacqui) and a clinical psychologist (like herself). 

“A clinical psychologist is able to diagnose and treat mental health disorders,” explains Janie. “Other therapists are not necessarily able to diagnose and treat specific mental health disorders like depression. Having said that, there are counselling psychologists who are excellently trained and experienced in mental health disorders. It’s always a good idea to ask a potential therapist if they are qualified to treat your specific problem and how they will do it,” she explains.

Questions To Help You Decide If Your Therapist Is Right For You

Much like dating apps, you may need to swipe left or right a few times to find the right match. These questions will help you ascertain whether a therapist may be the right match for you. 

1. Ask what the therapist’s approach to working with clients is like. Are they very active (offering guidelines/techniques/goals) or more passive and non-directive (an approach that will help you find solutions to your own problems from within)? Does their approach fit your needs?

2. Do you respect the therapist? It’s important that you respect your therapist’s opinion and that you trust them. Therapy is often complicated and challenging and having a therapist you respect will allow for a good working relationship.

3. Is the therapist an expert in the field you need them to be?
Like most doctors, psychologists have areas of expertise. Some may be relationship counselling experts or experts in trauma counselling or perhaps working with depressive and suicidal patients, while others may be more attuned to diagnosing disorders like ADHD. Like Janie recommends above – always ask the therapist if they have experience in dealing with cases like your own.

Janie Loubser describes herself as a “future-focused therapist committed to helping you find direction so that you can feel secure and excited about your future”. Visit Janieloubser.co.za for more information. 

Looking for a therapist? Visit our Medshield provider network or speak to your GP for a recommendation. Not looking for a therapist, but want to improve your mental health with self-care practice at home? Read more here: “Expert Advice On Mental Health Self-Care At Home” – advice from Dr Tamsin Malengret and counselling therapist, Jacqui Morgan. 

In celebration of National Nutrition Week in October, we asked a dietician to share her best nutrition advice that can apply to everyone. 

South Africa commemorates National Nutrition Week every October to encourage South Africans to make healthy choices towards improved nutrition. This year National Nutrition Week runs from 9 to 15 October. To help shed some scientific nutrition advice, we asked dietician and professional triathlete Mariella Sawyer to share some nutrition tips that can apply to or help anyone. 

“I believe that while food is fuel, it is also so much more than just calories,” says Mariella. “It’s something we build memories around and something that is there to be enjoyed. Balance is key and I’m no fan of restriction, cutting out whole food groups and fear-mongering,” she says. “I’m also a big advocate for mindful eating and listening to your body in terms of how you feel and honouring that!”

Healthy Eating Guidelines That Apply To Everyone

1. Think carbs, protein and colour. “I would say that the big guideline I give to almost all of my clients is to ensure that meals and snacks are balanced in terms of carbs, protein and colour – vegetables and fruit,” says Mariella. “This will ensure a more balanced blood-sugar response, which will result in better energy levels throughout the day, fewer cravings and just feeling better! And, yes, snacks are important,” she says.
2. “The plate model is quite handy – when looking at your plate a good general rule of thumb is to aim to have half of the plate be filled with veggies, a quarter of the plate with protein and a quarter of the plate with carbs,” she says. However, Mariella adds that “These portions will differ if you are training a lot.”
3. “Crash diets don’t work. It is what we do consistently that brings about the biggest changes. And we need to learn to be mindful of our eating.
4. “Balance is key. Aim to make food choices that honour your health 80 percent of the time and the other 20 percent you can choose foods based on taste alone.”

Other than these four main guidelines, Mariella also advises “increasing fibre intake, along with aiming to eat three to four cups of vegetables per day and staying hydrated!”

If you’re serious about making healthy, sustainable nutrition choices, speak to a qualified dietician for a tailor-made programme that suits your individual needs. 

To find a qualified dietician in your area, visit ADSA.org and check out our list of approved medical and healthcare professionals at Medshield.co.za. Or contact 086 000 2120 for more information.  

It’s National Nutrition Week in October and we asked dietician and pro-athlete Mariella Sawyer about the biggest diet myths we often see on social media. 

South Africa commemorates National Nutrition Week every October to encourage South Africans to make healthy choices towards improved nutrition. While nutrition should always be top of mind, we tend to hibernate and eat more comfort foods during winter. Now that it’s Spring, we dust off those tekkies and kick up the exercise and diet plans. 

The problem is, there’s a lot of diet-related misinformation on the internet and social media. So, to help bust those diet myths, we speak to a qualified dietician – the kind with a science degree and not a three-week online course – Mariella Sawyer, who also happens to be a professional triathlete. 

We asked her what some of the biggest food or diet myths are that she comes across on social media. 

Mariella’s List Of Myths

1. “You can’t eat carbs if you want to lose weight.”

   You can absolutely eat carbs and still lose weight. Low-carb diets don’t cause people to lose weight because they remove carbs, they can cause people to lose weight because often the reduction in carbs is linked to a reduction in total calories. Carbs do not make you fat.

2. “Gluten and dairy cause inflammation.”

Read this study, which concluded that “dairy product consumption does not exert adverse effects on biomarkers of inflammation in overweight or obese adults.”
There’s also no evidence that gluten causes problems in people without celiac disease, says Academy of Nutrition and Dietetics Spokesperson Lisa Cimperman, a clinical dietitian at University Hospitals Case Medical Center in Cleveland.

3. “Cravings are a sign of weakness and that you lack willpower.” 

Perhaps the diet you are following is too strict or rigid and is not fuelling your life appropriately – which is why it’s important to have a qualified dietician create a diet plan that is sustainable and suits your lifestyle.

4. “You burn more fat if you train fasted.”

   Most recent studies have actually shown that, over long periods, exercising after breakfast would be more effective than fasting training to lose weight through the increased metabolism and reduced RER in the hours after the training session. The results published in “Body Composition Changes Associated With Fasted VS Non-Fasted Aerobic Exercise” also show that the group who exercised fasted did not bur more fat than those who trained after eating.

5. “Calories in VS calories out is all that matters.”

Carbohydrate, fat and protein calories are indeed equal by definition in terms of their energy content, but the body processes each in a distinct way, and these differences have real implications for weight management.

6. “Detox products help you lose weight.”

   Though detoxes remain popular, there is no scientific evidence to support their effectiveness. This study reveals that “no randomised controlled trials have been conducted to assess the effectiveness of commercial detox diets in humans.”

7. “A supplement is superior to whole foods e.g. protein powders/ health shakes etc.”

Protein shakes, and other supplements, are not a replacement for good food. You should always aim to eat nutrient rich whole foods as a priority. – Sports Dieticians Australia.

If you’re serious about making healthy, sustainable nutrition choices, speak to a qualified dietician for a tailor-made programme that suits your individual needs. 

To find a qualified dietician in your area, visit ADSA.org and check out our list of approved medical and healthcare professionals at Medshield.co.za. Or contact 086 000 2120 for more information.

First things first, there is no such thing as a superfood. Superfoods are not a nutritionally recognised category of foods and there is no formal criteria that a food needs to meet to be considered one. No single food can improve health completely on its own.

It is a marketing term used to increase the sales of food products, and isn’t a term commonly used among health coaches and nutrition experts.

It is, however, a wonderful word to help put emphasis on foods that are healthier than others. In the nutrition space, “superfoods” are simply nutrient-dense foods that are beneficial for the body, and help promote overall health and wellbeing when included regularly in the diet.

Here are 10 “superfoods” to include in your diet. It’s important to eat a variety of them on a regular basis in order to reap their benefits.

1) Dark Leafy Greens

The darker the leaf, the better! Some common examples include leafy greens like spinach or kale. These foods have a lot of health benefits for the body, including protecting cells from free radical damage.

2) Blueberries

Blueberries are a great source of antioxidants, vitamins and minerals. They also help to keep you feeling full for longer, which can aid in weight loss. They help with brain function, reduce inflammation, lower the risk of heart disease and help to regulate blood sugar.

3) Legumes

Legumes include beans, peas, and lentils, which are all excellent sources of protein and fibre. They also contain high amounts of minerals like iron, potassium, zinc and magnesium which are essential for maintaining healthy blood pressure levels.

A few ways to add legumes to your diet include adding cooked legumes as a side dish and in curries or adding raw legumes in salads.

4) Almonds

Almonds are a good source of vitamin E, which has been shown to have anti-ageing and anti-inflammatory benefits. They also have healthy fats and protein and are low in sodium. Almonds, eaten regularly, have also been proven to help lower blood cholesterol.

5) Fermented Foods

Fermented foods have been around for centuries, but have recently gained popularity. The fermentation process is believed to improve overall gut health. A biodiverse gut that is microbe-rich may promote the development of overall health and lower disease risk.

There are many fermented foods to choose from, but some of the most popular ones include kimchi, sauerkraut, kefir and yoghurt.

6) Garlic

Garlic is known for its anti-inflammatory and immune-boosting properties and has been used for centuries as an antibiotic and treatment for the common cold. Garlic is not only good for your health but it also keeps your meals tasting great!

7) Turmeric

Turmeric contains curcumin which is an antioxidant that can help prevent some diseases and it can also help with inflammation and pain relief. The best way to consume turmeric is to pair it with black pepper, which has been proven to enhance its effects. Hello, turmeric latte!

8) Avocado

Avocados are rich in healthy fats, vitamins, and minerals which make them excellent sources of nutrition. Did you know that they have more than double the potassium of bananas? They are also extremely high in fibre.

9) Sweet Potatoes

Sweet potatoes are not only delicious but also healthy. They are low in calories and have a high content of vitamin A, potassium, and magnesium. They’re rich in protein, making them a good source of protein for those who don’t eat meat. 

10) Extra Virgin Olive Oil

Olive oil can be used as cooking oil or as an ingredient in salad dressings and sauces. It is packed with healthy fats, has no cholesterol, and contains antioxidants. 

Olive oil can also help to reduce inflammation in the body and it may even have some anti-ageing properties for your skin.

The bottom line: Don’t rely on one single “superfood” for health promotion. The best kinds of diets include daily consumption of a variety of nutrient-dense foods.

Written by: Jodi Edmunds 

Integrative Nutrition Health Coach 

October is World Mental Health Month and we are shining a light on mental-health awareness as well as sharing advice from experts on what you can do to improve your mental health. We speak to a clinical psychologist about the state of our mental-health post pandemic.

We speak to Janie Loubser, George-based clinical psychologist about the state of mental-health in South Africa today – post-Covid. 

Let’s Talk Trauma

“Trauma-informed work has become very important,” says Janie. “Covid and lockdown were traumatic and have opened up people’s previous unprocessed trauma,” she explains. When asked about what she’s seeing more of in her practice, Janie says “The intensity or severity of mental-health challenges has increased. I’m finding that people are experiencing more pain and suffering; that there is a spilling over of emotions.”  

“People are stuck. The world is changing so rapidly and we need to go through personal transformation as well. But we don’t know how,” says Janie. “We are in the messy in between – saying goodbye to life the way it was, yet not having clarity about the future. People are vulnerable. I see many people who have regrets and feel like failures. These questions run deep; it’s not a simple depression to resolve. I believe that people need safe communities with well-qualified leadership where there is support for the regrets and failures as well as guidance on the way forward,” she explains.

Is Mental-Health Worse Than Before?

With the rise in mental-health discussions in mainstream media as well as social media, it begs the question: are more and more people suffering from mental health disorders such as anxiety or depression or is it just more openly spoken about?

“I don’t believe that it’s just because it’s more spoken about,” says Janie. “I think our nervous systems were completely unprepared for how the pandemic was dealt with and we’re still struggling to adjust,” she says. 

“The mind-body connection should not be questioned anymore, but yet it is. We see it, especially in people’s challenges with work – one should not be expected to work without taking care of your body and your mind. That’s why so many people are quitting,” she says of the ‘Great Resignation’ trend. 

Suicidal Thoughts

“Do not underestimate even a small thought such as ‘I wouldn’t mind not living anymore’. With the economic crisis and emotional overwhelm, one never knows when someone gets pushed over the edge to kill themselves,” says Janie. Visit SADAG.org (South African Depression and Anxiety Group) for more information on suicide prevention as well as their ‘safety plan’ toolkit. 

“Any thoughts related to not wanting to live anymore are serious and need to be expressed to someone who is qualified to deal with the complex nature of suicide,” says Janie. 

Read more here: “Seven Everyday Signs Of Depression”. 

Janie Loubser describes herself as a “future-focused therapist committed to helping you find direction so that you can feel secure and excited about your future”. She has curated a series of workshops that are all about breaking free from that familiar feeling of being stuck in life, career, relationships, and inspiration. Visit Janieloubser.co.za for more information. 

Looking for a therapist? Visit our Medshield provider network or speak to your GP for a recommendation. Not looking for a therapist, but want to improve your mental health with self-care practice at home? Read more here: “Expert Advice On Mental Health Self-Care At Home” – advice from Dr Tamsin Malengret and counselling therapist, Jacqui Morgan. 

26 September is World Contraception Day – an important day to celebrate the medical advances made over time, but also to create greater awareness in South Africa of what contraceptives are available and how they work. 

The Pill is considered to be one of the most socially significant advances in modern medicine. It has helped to revolutionise women’s empowerment, opportunities, levels of education and health outcomes.

Why Days Like World Contraception Day Are Important

In South Africa, there is still a lack of communication and knowledge around contraception. According to the journal of Reproductive Health, South African women, including younger women, identified sexual and reproductive health knowledge gaps themselves and identified these gaps as important factors that influenced uptake and effective contraceptive use. These knowledge gaps were overwhelmingly linked to poor or absent communication and counselling provided by health care providers.

A Brief History Of Contraception

Research has shown that birth control (or, shall we say, the attempts around it) have been around for as long as time. Ancient methods include using honey or acacia, lead, silphium and even douching. The first use of “condoms” dates back to the 1600s – they were made from animal membranes, including bladders and intestines. Most ancient methods were harmful or ineffective. 

According to OneCondoms.com, the first intrauterine devices were developed in 1909, made out of silkworm guts. In America, the banning of information surrounding safe sex and contraception made it dangerous for doctors and other advocates of women’s reproductive health to distribute information and birth control products.

The Food and Drug Administration (FDA) approved the first oral contraceptive in 1960. Within two years of its initial distribution, 1.2-million American women were using the “The Pill”, according to the AMA Journal of Ethics: History of Oral Contraception. It also states that, since its introduction, more than 300-million women worldwide have used the pill as a simple, safe, and effective means of achieving reproductive freedom.

Contraception Currently Available Today

Combined hormone pills

Progestin-only pills

Contraceptive patches

Injections

Implants

Vaginal rings

Condoms

Spermicides

Diaphragms

Cervical caps

Intrauterine device (IUD)

Sponges

Sterilisation (vasectomy, tubal ligation)

Types of contraceptives available for free in South Africa, at public hospitals, include: oral contraceptives, IUDs (lasts for five years), implants (lasts for three years), injections (nine to 18 months), patches and rings. The injection is the most popular method in South Africa, according to the South African Medical Journal. 

Ask your medical doctor or gynaecologist about the variety of contraceptive methods available today.