Category: Health

September is Foetal Alcohol Spectrum Disorder month – a month dedicated to the awareness of the impact alcohol has on pregnancy and how FAS can be prevented.

On 9 September, it’s International Foetal Alcohol Syndrome Day – a day marked to help create awareness about FAS, which affects many communities in South Africa. Each year at nine minutes past nine on the ninth day of the ninth month, our government draws attention to the fact that women should not drink alcohol for nine months while pregnant.

What exactly is Foetal Alcohol Syndrome?

According to Gov.za, the alcohol the mother drinks enters the unborn baby’s bloodstream causing damage to the foetus. Such damage is permanent and irreversible. Aware.org – which offers help and guidelines for those struggling with alcohol addiction and dependency – states that: Foetal Alcohol Spectrum Disorder (FASD) is a condition that arises when a mother consumes alcohol during her pregnancy.

Alcohol easily passes through the placenta which is the organ of the body that sustains a baby during pregnancy. The developing cells of the foetus (unborn baby) can be damaged due to the harmful effects of alcohol, leading to severe defects which are not curable. The foetus is at risk during the entire pregnancy period. Since the brain starts developing soon after conception, the brain is especially vulnerable, leading to permanent brain damage. Aware.org claims that three-million South Africans are affected.

What are the actual symptoms or effects?

Alcohol use during pregnancy is a leading cause worldwide of preventable birth defects and developmental disabilities in children, according to Aware.org. Physical signs or symptoms may include:

1. Growth stunting
2. A smaller-than-normal head circumference
3. Organ damage
4. Facial features such as small eyes, a thin upper lip and a smooth philtrum
5. Delayed development, such as speech and language delays
6. Hyperactivity and / or attention problems
7. Difficulty in understanding cause-and-effect of behaviour; poor reasoning and judgement
8. Impulse-control challenges; impulsive behaviour
9. Poor memory
10. Vision or hearing problems
11. Interpersonal relationship problems

How to prevent FAS?

According to the CDC, There is no known safe amount of alcohol that women can drink during pregnancy or when trying to get pregnant. There is also no safe time to drink during pregnancy. Alcohol can cause problems for a developing baby throughout pregnancy, including before a woman knows she’s pregnant. All types of alcohol are equally harmful, including lower-alcohol drinks, like beer and cider.

1. Stop drinking alcohol if you are thinking of falling pregnant.
2. Stop drinking alcohol if you are pregnant.
3. If you’re struggling to stop drinking alcohol, seek professional help.

Contact your doctor if you have any questions or concerns regarding alcohol use, dependency or if you suspect your child or someone you know is struggling with Foetal Alcohol Syndrome.

 With the way that the world is changing, one may find themselves sitting behind a desk more. There are more options to work remotely, work in coffee shops or work from a holiday spot. Like it or not, this results in poor desk setups, a more sedentary lifestyle as well as an increase in body aches, and pains, an increase in the number of people suffering from co-morbidities and a decreased quality of life. Research shows that since 2009, the number of people who work remotely has risen by 159% (global workplace analytics). That is crazy right? Did you know that there are many ways to make a desk job healthier for you? Here are 5 healthy habits to follow if you are someone who works behind a desk all day: 

1. Ensure you have a proper workplace set-up

Working from your couch, kitchen counter, bed or even the car while waiting for school pick-ups has its downfalls. There is a major rise in the number of people suffering from poor posture, backaches and migraines. Most of the time, this is related to how you sit at your desk all day. A basic healthy set-up would be one that includes; A comfortable chair that supports your back, does not have space between your lower back and the chair and ensure the chair follows the natural curvature of your spine. Make sure your desk is at a comfortable height and that your arms and wrists are in a neutral position parallel to the floor. Place a footrest under your feet so your feet are not hanging if they cannot reach the floor. Finally, have your computer screen placed so that the top of the monitor is slightly below eye level, therefore, avoiding slouching over. 

2. Force yourself to take breaks

School kids get breaks right? So should adults! Try schedule breaks into your daily work plan otherwise, they may never happen. Set an alarm every hour to force you to get up, take a walk around the office, play with your dog, go outside for fresh air, do a yoga pose or do anything that gets your body moving. Sitting for hours on end stiffens up your body and can contribute to many body aches and pains. 

3. Drink lots of water

It’s easy to get carried away at your desk and not realize that hours have passed by and you have not hydrated enough. Keep a bottle of water at your desk at all times and try to sip on it throughout the day. Hydration is vital for concentration too!

4. Pack or prepare your lunch

Whether you are at home or in the office there will always be snack temptations. Whether it be your kitchen pantry or co-workers going to grab take-out. Be prepared to avoid snacking too much as working a desk job sometimes results in weight gain. A well-prepared lunch helps ensure that you get a well-balanced and nutritional meal which helps keep you full of energy and productive throughout the day. 

5. Make conscious movement choices

Phones have made our lives too easy and lead to a sedentary lifestyle for many! Need to tell your co-worker something in the room next door? Use it as an opportunity to take a walk instead of messaging them. Need something from your shelves? Stand up, do a quick little stretch and walk over instead of wheeling over in your chair (I know it’s tempting with the wheels) but that little bit of movement will, believe it or not, make a difference!

Written by: Micaela Drofling

B.Sc Sports Science (UKZN) | Hons Biokinetics (UKZN) | M.Sc Sports Science (UKZN)

Here we look at some of the biggest women’s health menstruation myths and share the light. 

August is Women’s Month in South Africa, where we pay tribute to the more than 20 000 women who marched to the Union Buildings on 9 August 1956 in protest against the extension of Pass Laws to women. It is also a time to shine a spotlight on women’s health, so this month we are dedicating our health content to the greater cause of spreading valuable information and awareness. 

Myth 1: A woman’s cycle is 28 days.

Actually, a woman’s menstruation cycle can range from anything from 21 up to 35 days, but 28 days is the average. If you’re worried about the irregularity of your period, consult your doctor about methods to create a more regular period, like going on the contraceptive Pill. It’s also important to do regular health check-ups to make sure that nothing else may be causing the irregularity. 

Myth 2: You only need to go for a Pap Smear every five years.

You may have heard that it’s only necessary to go for a test every three or five years, but the truth is that one in every 42 women in South Africa has a lifetime risk of being diagnosed with cervical cancer – and it is much easier to treat if detected early. If you have a history of cancer in your family, it’s really important to go for your annual Pap test. The good news is that Medshield Medical Scheme members receive a free pap smear test per annum, included in their wellness benefits. Read more on why you should go for your pap test here. 

Myth 3: You only need to change your tampon every 8 hours.

It is advised that tampons are changed every 4 to 8 hours (maximum). Why? TSS – Toxic Shock Syndrome. TSS is caused by a type of bacteria called Staphylococcus Aureus and it can affect both men and women. Tampons, especially super-absorbent tampons, that are left in the vagina for a long time may encourage the bacteria to grow. Symptoms and signs of TSS may include a sudden fever, vomiting, diarrhoea, fainting, dizziness or a rash that looks like a sunburn. If you have any of these symptoms during your period, contact your doctor immediately. Rather use a tampon with a lower absorbance and change more frequently, if possible, to lessen the risk of TSS.

Myth 4: You shouldn’t exercise during your period

Women experience different levels of pain or discomfort during their period, but, really, there is no reason to skip your workout just because you’re on your period. Once your period actually starts, you enter the next phase of your cycle: the follicular phase, where women often report an increase in energy and pain tolerance. In fact, working out may feel harder in the days leading up to your period due to the drop in hormone levels. At the end of the day, it’s up to you and how you feel on the day.

Here, we explore the different phases that occur within a woman’s monthly menstrual cycle and how these changes impact how we feel. 

August is Women’s Month in South Africa, where we pay tribute to the more than 20 000 women who marched to the Union Buildings on 9 August 1956 in protest against the extension of Pass Laws to women. It is also a time to shine a spotlight on women’s health, so this month we are dedicating our health content to the greater cause of spreading valuable information and awareness. 

What actually happens during your cycle and how do the different phases impact your mood, energy levels and general well-being? Let’s break it down below. 

The average menstruation cycle is 28 days long, however our bodies are all slightly different and cycles can range from 21 to 35 days. 

Menstruation / Menses Phase

Yes, day 1 of your cycle is actually the day your menstruation begins. On average, women bleed for three to five days, but it’s not uncommon for menstruation to only last two days or, for some, to continue for up to seven days. This occurs when the lining of the uterus is “shed” through the vagina. 

Symptoms: Menstrual cramps, tender breasts, bloating, mood swings, headaches, fatigue and low back pain.

Follicular Phase

Oestrogen is on the rise! This causes the lining of the uterus to grow and thicken after your period. This is also the time when the follicle-stimulating hormone (FSH) causes follicles in your ovaries to grow – hence the name of the phase. Inside each follicle sits an immature egg. 

During days 10 to 14, one of the developing follicles will form a fully mature ovum or egg (the rest then get reabsorbed into your body). Technically, the Follicular Phase starts on the first day of your menstrual period and ends when you start to ovulate – so it’s the first “half”.

Symptoms: women have reported feeling more energetic and “happier” during the follicular phase than any other phase of the menstrual cycle. Common symptoms are high energy levels, glowing skin and an increase in sex drive.

Ovulation

This phase takes place approximately at around day 14 in your cycle – and is super short, lasting only a day or so. There is a sudden increase of a different hormone, the luteinizing hormone. The ovary releases the mature egg that your body has recently developed and it goes down the fallopian tube. This is ovulation.

Symptoms: The sudden rise in hormone levels can lead to higher pain tolerance and an increase in sex drive. Some women may experience abdominal pain, bloating, a slightly elevated body temperature, changes in cervical mucus and breast tenderness.

Luteal Phase

The last two weeks of your cycle: day 15 to 28. Progesterone rises to help prepare the uterine lining for a potential pregnancy. If there is no fertilisation, then both oestrogen and progesterone drop and the process begins from the beginning again with the shedding of the uterus lining, aka your period.  

Symptoms: The rise in progesterone can make women feel moodier and more stressed. In the build up to your next period, it may be common to feel irritable, experience breast swelling and tenderness, low mood and fatigue.

All women hit menopause at some point – some younger than others. Here we break down the signs and symptoms of menopause and perimenopause.

August is Women’s Month in South Africa, where we pay tribute to the more than 20 000 women who marched to the Union Buildings on 9 August 1956 in protest against the extension of Pass Laws to women. It is also a time to shine a spotlight on women’s health, so this month we are dedicating our health content to the greater cause of spreading valuable information and awareness. 

Menopause is something that will happen to all women eventually. The main thing to remember is that menopause is a completely natural, biological event. 

What Exactly Is Menopause?

Menopause is the time that marks the end of your menstrual cycles. It’s officially diagnosed after you’ve gone 12 months without a menstrual period. Symptoms can include physical discomfort and hot flashes as well as mood swings. Women may experience disrupted sleep and lower energy levels.  

What Does Perimenopause Mean?

Perimenopause means “around menopause” and refers to the time during which your body makes the natural transition to menopause. Perimenopause marks the time when the ovaries gradually begin to make less and less oestrogen. The average length of perimenopause is four years, but for some women, this stage may last only a few months or last as long as 10 years. 

In perimenopause, there is still a slight chance you could become pregnant. So if you’d rather not go down that road, birth control is recommended until one year after your last period. 

The Signs That Menopause Is On Its Way

In the months or even years leading up to menopause, women may experience irregular periods and a list of symptoms that may include: vaginal dryness, lower sex drive, hot flashes, chills, night sweats, disrupted sleep, mood swings, a slowed metabolism, weight gain, thinning hair or drying skin.

Irregular periods are normal during this time, but other conditions can cause changes in menstrual bleeding and it’s worth visiting your doctor for a check-up, to rule out any other potential causes. 

How Does One Diagnose Perimenopause?

When visiting your doctor for a check-up, be clear about all the symptoms you are experiencing and note when the change started happening, how frequently you are experiencing symptoms and if anything else is unusual or different. A blood test to check hormone levels may also help, but your hormone levels are changing during perimenopause, so it may be more helpful to have several blood tests done at different times for comparison.

When a woman suspects she’s in perimenopause, it is an excellent time to have a complete medical examination. 

When a woman’s FSH blood level is consistently elevated to 30 mIU/mL or higher and she has not had a menstrual period for a year, it is generally accepted that she has reached menopause, according to menopause.org.

Thursday, 28 July 2022 is World Hepatitis Day (WHD) and while some of us may have heard of the infection before, we may not fully understand what hepatitis entails or know if we are carrying it. 

According to worldhepatitisday.org, somebody dies every 30 seconds from a hepatitis-related illness. The purpose of World Hepatitis Day is to raise awareness of the global burden of viral hepatitis and influence real change in behaviours, while encouraging more people to get tested for hepatitis. In 2022 the theme for World Hepatitis Day is ‘Hepatitis Can’t Wait.’

Hepatitis by the Numbers

• 9/10 people living with hepatitis are unaware that they have it. 
• It is estimated that 350 million people are living with hepatitis. 
• There are five types of hepatitis: A, B, C, D and E.

What Exactly Is Viral Hepatitis?

Hepatitis viruses A, B, C, D and E can cause acute and chronic infection and inflammation of the liver, leading to cirrhosis and liver cancer. These viruses constitute a major global health risk.

Hepatitis A (HAV) is caused by exposure to the hepatitis A virus found in food, water and close contact with a person or object that is infected. This is acute and short-term. Unlike hepatitis B and C, hepatitis A does not cause chronic liver disease, but it can cause debilitating symptoms and acute liver failure, which can prove fatal. A vaccine exists to treat hepatitis A, as well as treatment that allows most people to make a full recovery. 

Hepatitis B (HBV) is caused by coming into contact with the hepatitis B virus in body fluids, such as blood, vaginal secretions or semen. This is often an ongoing, chronic condition. The American Centers for Disease Control and Prevention (CDC) estimates that around 257 million people worldwide are living with chronic hepatitis B. There is a vaccine available to treat hepatitis B, but there is no cure. Most people do not experience any symptoms when newly infected. People with acute hepatitis can develop liver failure, which can lead to death. People may also develop cirrhosis and hepatocellular carcinoma, which can lead to death. 

Hepatitis C (HCV) is caused by coming to contact with the hepatitis C virus in body fluids, such as blood, vaginal secretions or semen. HCV is among the most common bloodborne viral infections and presents as a long-term condition. There is no vaccine, but medications for treatment and a cure are available. Symptoms may include fever, fatigue, decreased appetite, nausea, vomiting, abdominal pain, dark urine, pale faeces, joint pain and jaundice.

Hepatitis D (HDV) is caused through contact with blood containing the hepatitis D virus. This is a rare form of hepatitis which causes liver inflammation like other strains, however, an individual cannot contract HDV without an existing hepatitis B infection. There is no cure and no vaccine, but some treatment is available. Vaccination against HBV prevents HDV coinfection. 

Hepatitis E (HEV) is caused by exposure to the hepatitis C virus in food or water. The infection is usually self-limiting and resolves within two to six weeks. Symptoms may include mild fever, reduced appetite, nausea and vomiting, abdominal pain, itching, skin rash or joint pain, jaundice and a slightly enlarged liver. There is no vaccine, but treatment is available and most people make a full recovery. 

If you think you may have been exposed to a form of hepatitis or are experiencing any hepatitis-related symptoms, contact your doctor immediately for more information, testing and to begin treatment.

 *All the information above has been extracted from the WHD website and the WHO website. 

We know that there’s an uptick in illnesses in winter and many of us want to avoid catching a cold and flu. Here are some tips to help prevent or avoid getting sick that you can implement easily, every day.

Keeping your body healthy, by eating well, exercising regularly and getting enough sleep will mean that you stand a better chance against infections, like the common cold, but these infections are just that: infectious. Here’s how to best prepare yourself for flu season and stand the best chance of avoiding getting ill.

Up your vitamin D intake.

According to The Nutrition Source, many people have insufficient levels of vitamin D.  Studies have shown that adults with low vitamin D levels are more likely to report having had a recent cough, cold, or upper respiratory tract infection.
Studies also reveal that the active form of vitamin D tempers the damaging inflammatory response of some white blood cells, while it also boosts immune cells’ production of microbe-fighting proteins.

Keep it clean.

Since the outbreak of COVID-19, we have all become more aware of the importance of sanitisers and greater handwashing practices. Some of the best ways to prevent illness are to regularly wash your hands and keep them away from your face until you have cleaned or sanitised. It’s also important to disinfect your phone. Think of all the places that you may put your phone down during the day – in bathrooms, on common counters and in restaurants where contracting illness is higher.

Prioritise sleep.

Getting enough good-quality sleep is key to staying healthy. In the article “Sleep Habits and Susceptibility to the Common Cold” published in a JAMA Internal Medicine Study, results showed that poorer sleep efficiency and shorter sleep duration in the weeks preceding exposure to a rhinovirus were associated with lower resistance to illness. It is recommended that we get between seven and nine hours of sleep per night.

Reach for Zinc

Zinc is an immune-boosting element that can be found in cold and flu medication. Research shows that zinc could reduce the severity and duration of cold symptoms by directly inhibiting rhinovirus binding and replication in the nasal mucosa and suppressing inflammation. Low zinc status is associated with increased susceptibility to pneumonia and other infections in children and the elderly.  Increasing your zinc intake significantly reduces the duration of illnesses by 1 day. Read more on the NIH findings here.

It’s always important to consult with your doctor before taking supplements. Don’t hesitate to contact a medical professional if you suspect you are getting ill this winter.

Now that it’s winter more and more people seem to be catching colds and flu. Is it just coincidence or does continued exposure to cold weather make you sick?  We look at some common myths and break down why people actually get sick in winter.

As a child, you might have grown up with your parents saying something along the lines of: “don’t stay out in the cold too long, you’ll get sick.” The truth is that cold weather alone does not make anyone ill. In fact, training in the cold has been shown to boost one’s health.

According to the Mayo Foundation for Medical Education and Research, regular cold-weather training could cut your risk of contracting flu by 20-30%. However, if you have conditions such as asthma or heart problems, you must consult with your doctor before heading out to exercise in the cold.

Why do more people get sick in winter?

1. Some viruses may survive and reproduce easier in cold, dry air.
2. We tend to spend more time indoors in enclosed environments. Viruses spread more easily in closed quarters.

Due to these two factors, there is an uptick in winter infections, but the truth is that colds and flu and can be caught any time of the year.

Real risks of cold temperatures on health

Frostbite:

Frostbite is most common on exposed skin, such as your cheeks, nose and ears. It can also occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. Immediately get out of the cold and slowly warm up the area. Call your doctor if numbness persists.

Hypothermia:

When exposed to cold temperatures, your body begins to lose heat faster than it can be produced. Thus exercising in cold, rainy weather increases the risk of hypothermia. Senior citizens and young children are the greatest risk. Symptoms include intense shivering, slurred speech, dizziness or loss of coordination and fatigue. Seek emergency help immediately if hypothermia is suspected.

The answer isn’t that simple, but, below, we break down the health benefits as well as the effects that coffee can have on your physical and mental health.

Over 1 billion people around the world depend on that first cup of coffee to kickstart their days. Runners or cyclists may have an espresso before they head out for a training session to reap the benefits of added energy and focus. But not everyone responds that well to coffee. Some experience side effects which may include headaches and anxiety. Let’s look at exactly what coffee is and how it impacts us.

Caffeine know-how

Coffee contains caffeine, a stimulant that is known for its ability to fight fatigue and increase energy levels. Caffeine is potentially the most frequently ingested pharmacologically active substance in the world, according to an article published in the NIH National Library of Medicine. But it’s important to note that caffeine sensitivity varies from person to person.

People with caffeine intolerance metabolise caffeine slowly, which means that they feel the effects for much longer. Some people may develop an allergy to caffeine. This is when the immune system perceives caffeine as a harmful invader. Caffeine allergies are extremely rare but easily testable by a doctor.

Caffeine is not only present in coffee, but also chocolate, energy drinks, carbonated soft drinks, some medications and black and green tea.

How much coffee is too much?

According to studies, moderate daily caffeine intake at a dose level up to 400mg per day is not associated with adverse effects, making it a healthy dose of caffeine. But how much is 400g?

A single shot of espresso contains approximately 75mg of caffeine. So your double-shot flat white probably contains around 150mg of caffeine. You can safely have two of these coffees per day and not be concerned about negative side effects, but it is important to remember that some adults are more caffeine sensitive than others.

Health benefits of coffee

• Coffee is a good source of antioxidants –  coffee contains significantly high levels of antioxidants which help to fight free radical damage.
• Coffee may help with weight management. higher coffee consumption is associated with decreased body fat.
• Coffee may decrease the risk of depression – In a comparative review of several different studies, results showed that coffee and caffeine consumption were significantly associated with decreased risk of depression. Read more here.

The coffee conclusion

Take note of how you feel after consuming coffee and monitor if you experience any negative side effects. If side effects are felt, moderate your consumption of coffee and limit it to the recommended dosage above. Contact your doctor if you have any questions or if you are experiencing any negative side effects or symptoms that appear similar to caffeine sensitivity.

*Nawrot P, Jordan S, Eastwood J, Rotstein J, Hugenholtz A, Feeley M. Effects of caffeine on human health. Food Addit Contam. 2003 Jan;20(1):1-30. doi: 10.1080/0265203021000007840. PMID: 12519715.

Feeling that midday slump? Struggling to focus? Use these tips to boost your concentration and prevent that energy crash.

We all struggle with concentration from time to time, but there are ways to instantly boost our focus and tips to ensure that you have sustained energy throughout the day.

How to prevent an energy crash

In general, humans struggle with concentrating when we are fatigued, stressed and have not managed our nutrition correctly. For example, eating high-energy, sugary or nutrient-poor foods will often lead to you feeling a sensation of exhaustion, lack of energy and concentration. The best way to avoid this is to eat a healthy, well-balanced diet throughout the day.

Often when we begin to feel fatigued we are also experiencing a level of dehydration. It’s easy to forget to drink as water in winter as we would consume in summer as we trade cold beverages for hot ones. Place a jug or large bottle of water on your desk to remind yourself to drink regularly throughout the day. If you struggle with drinking water alone, try caffeine-free herbal teas such as mint or rooibos.

Manage your sleeping patterns and environment. Prioritising good-quality rest is essential for performance at work. Start by working out a bedtime routine, limit caffeine after lunchtime, make sure your bedroom is dark and devoid of blinking lights.

Studies have also shown that regular exercise helps to increase energy levels throughout the day, so make sure that you keep moving your body even in the winter months. Train your brain by playing games in your downtime that will help to build concentration levels over time. Great examples include chess, crossword puzzles, sudoku, word searches, puzzles and memory games.

Tips to instantly boost focus and energy

1. Play an upbeat song.
2. Take a quick walk (outside if possible for fresh air).
3. Have a glass of water.
4. Reduce multitasking by writing a clear list of what needs to be done and approach one thing at a time.
5. Switch tasks if needed.
6. Place a timer on and focus for 20 minutes, then take a break for five minutes and repeat.
7. Eliminate distractions (clear your desk, put your headphones on, put away your smartphone).

It is also possible for concentration difficulties to relate to underlying mental or physical health conditions. If you or a family member present with frequent and persistent concentration difficulties, it may be time to consult with your doctor.