That sense of calm isn’t accidental; it’s your brain responding to the presence of space and order. Yet many of us live life surrounded by chaos: cupboards that are overflowing, kitchen counters buried under appliances, and that chair in your bedroom that’s become a pile of laundry.  

The voice in the back of your mind says you’ll get to it eventually, not realising that the clutter around you might be quietly draining your energy every day.  

The hidden weight of clutter

Neuroscientists have discovered that clutter competes for our attention in the same way a crying baby or ringing phone does. Surrounded by disorganised spaces, our brains work tirelessly to process all the visual stimuli, leaving less capacity for the tasks that really matter. Research at Princeton University’s Neuroscience Institute found that physical clutter in your environment directly competes with your ability to focus and process information. The impact goes beyond distraction. Messy environments trigger cortisol, the stress hormone, keeping us in a low-level state of ‘fight-or-flight’. That irritated panic when you can’t find your keys, the nuisance of searching through drawers, and the constant reminder of unfinished tasks, all accumulate.  

@neat.caroline Why decluttering will change your life! #clutter #declutter #fengshui #konmari #fyp ♬ original sound – Neat Caroline

Quick wins for immediate effect

You don’t need to ‘Marie Kondo’ your entire house in a weekend. Professional organisers recommend starting with what they call ‘high-impact zones’: the spaces you see first thing in the morning and last thing at night.  

Clear your bedside table and that overflowing bathroom shelf or simply make your bed every morning. These small actions create immediate visual calm and set a positive tone for your day. 

Try the ‘one-touch rule’: manage things as you pick them up instead of moving them around. Designate a home for everyday items, like keys, sunglasses and phone chargers, so they’re not constantly creating visual noise.

Use wall-mounted shelves and hooks for vertical storage in smaller spaces to maintain clear floors and surfaces.  

Building sustainable habits

The secret to maintaining an organised space isn’t perfection – it’s systems. Adopt the ‘one in, one out’ principle: when you buy something new, let something old go. Remember, too, that having fewer items means there is less to maintain, clean and worry about.  

Set a timer for 15 minutes each evening for a quick reset, returning items to their designated spots. This small investment prevents those weekend marathons of ‘catch-up cleaning’.

For homes with limited storage, be strategic: under-bed storage containers, ottoman stools that have built-in storage and slim-profile shelving can utilise space without sacrificing style.

@minutewithzenaSet the timer and GO! 15 Minutes is all it takes for you to change up and refresh your space. It’s amazing what our environment can do for our mind.♬ original sound – Minute With Zena

Designing calm

Once you’ve decluttered, enhance your home’s atmosphere with intentional design choices. Natural light and excellent airflow are important; open the curtains and let sunshine in. Include soft, neutral tones that soothe rather than stimulate. Plants bring life and beauty to a home without cluttering and improve the air quality.  

Create distinct zones even in open-plan spaces: a reading nook with good lighting, a workspace separate from relaxation areas. The goal is spaces that serve clear purposes, reducing mental confusion about where to focus.  

Your space, your well-being

Decluttering isn’t about achieving Pinterest-perfect minimalism or judging yourself for accumulating possessions. It’s about creating an environment that supports rather than sabotages your mental health.  

When you clear your space, you’re making room not just physically but emotionally – for calm, creativity and the energy to focus on what matters. Start small, be consistent, and watch how transforming your surroundings transforms your state of mind.   

Words: Leah Dennis 
Photography: Gallo/Getty Images 

Also read: 3 areas to clean before your holiday guests arrive

The post Why decluttering is the self-care practice you didn’t know you needed appeared first on TFG Media.

Let’s talk about our teeth. They help us chew food, speak clearly, pronounce different sounds and, last but not least, they’re at the centre of every great smile. Taking care of them is super important. If you want to maintain the function of your teeth, your overall health and the beauty of your smile, there are some key habits to add to your daily routine. And it’s pretty simple. From regular dentist checkups to good hygiene habits, here’s the lowdown on the best care for your teeth so you can flash that winning smile. 

Brush up 

A good oral-care routine starts with mastering the basics — and brushing sits at the top of the list. According to the South African Dental Association, you should brush your teeth twice a day for two minutes each time. This removes plaque — which can build up and harden into calculus and lead to gingivitis (gum disease) — and clears away food particles that can eat away at your teeth and cause cavities. 

On the flip side, brushing your teeth for too long can also be harmful as it wears down the outer enamel layer that protects your teeth. When enamel thins, it exposes the dentin beneath — a layer with tiny holes that connect to nerves. When these nerve endings are irritated, you might feel all sorts of pain. 

The way you brush is equally important. Doing a poor job of it is almost as bad as not brushing your teeth at all. Move the toothbrush in gentle, circular motions along the gum line, top and bottom. Then brush the roof of your mouth to remove any lingering bacteria. And don’t forget your tongue – plaque can build up there, too, which contributes to bad breath and other oral-health problems. 

Lastly, upgrade to a good-quality toothbrush so the process of plaque removal is more effective. If you have sensitive gums, opt for a brush with softer bristles, which is gentler and less likely to damage enamel. An electric toothbrush is also a solid choice as it guides technique and is designed for optimal plaque control. 

Straighten ’em out 

These six methods can straighten crooked teeth. 

Traditional Braces: The classic option. It most commonly consists of metal brackets, wires and elastic bands working together to gradually move teeth into a better position. 

Retainer: After orthodontic treatment with braces, this device helps maintain teeth alignment. 

Invisalign: Clear and removable, these aligners are custom-made to gently move teeth over time into the desired position. They are virtually invisible and easy to clean. 

Veneer: A thin porcelain moulding bonded to the front of a tooth to improve shape, symmetry and overall appearance. 

Dental Bonding: A tooth-coloured resin is applied and shaped to correct misalignment or gaps. 

Crown and Bridge: Porcelain or metal is placed over teeth for improved function and appearance  

White & bright 

Professional In-Office Whitening: 

A dental professional uses safety-tested, powerful active ingredients and tools to whiten your teeth. 

At-Home Whitening Kits:

Custom trays provided by your dentist that you can take home and wear overnight for gradual whitening. 

Over-the-Counter Products: 

Whitening strips, toothpaste, pens and rinses that can help remove surface stains, though they are less potent than a professional treatment. 

Natural and DIY Methods:

These are ideal if you want to avoid chemicals. While baking soda and activated charcoal are great, oil pulling is the one that should be on your radar. This technique involves swishing edible oil (coconut, sunflower or sesame oil in your mouth for about 20 minutes before or after brushing, then spitting it out to help remove dirt, bacteria and debris. 

Dentists vs dental hygienists 

Both are registered dental professionals but their roles differ. A dental or oral hygienist specialises in cleaning, scaling and polishing teeth, while a dentist diagnoses dental issues and prescribes the appropriate treatment. Not everyone needs to see a hygienist every six months, but some people require deep cleaning to manage gum disease or prepare for treatments like dental implants. 

Best bits and bobs 

Always floss 

Brushing twice a day isn’t enough to remove debris, especially in hard-to-reach places between teeth and under the gum line. Flossing at least once daily, before brushing, removes trapped food particles and plaque for a deeper clean — which prevents gum inflammation and lowers the risk of cavities between teeth. 

End with mouthwash 

Mouthwash shouldn’t replace brushing or flossing, but it should be part of your daily routine. It helps reduce acid in the mouth (more on this below), cleans areas in and around the gums and has antibacterial properties that reduce plaque and freshen breath. 

Limit sugary and acidic foods and drinks 

Who doesn’t love a sweet treat every now and then? While often irresistible, sugar turns into acid in the mouth, which then erodes tooth enamel and causes tooth decay. Acidic foods and drinks, including fruit, tea and coffee, can also wear down enamel. Water is the best beverage for overall and oral health. (Note that adding lemon increases the acidity.) Dentists recommend drinking water after every meal to wash away residue from sticky and/or acidic foods and drinks. 

Consume fresh produce 

Fresh, crunchy foods like apples, carrots and granola are great for stimulating saliva, which helps scrub away food particles and clear debris and bacteria between brushes. Leafy greens, veggies and many fruits contain essential nutrients, like vitamins C and A, which support healthy cell growth in the mouth, strengthen gums and teeth and boost immunity against oral infections 

Schedule regular checkups 

Even the most dutiful brushers and flossers need to see a dentist at least once a year. This can reduce the risk of tooth decay as a dentist can spot potential weak spots and issues early, offering treatment solutions. During a routine checkup, a dental hygienist will do a thorough cleaning and your dentist will conduct an examination, which might include taking X-rays of your mouth. 

If you notice any dental problems or experience pain, address it promptly by seeing a dentist. Warning signs include red, inflamed gums (tender gums could lead to infection or tooth loss), heightened sensitivity to temperatures or sweets, or pain — including toothache, jaw pain or gum pain. Early intervention prevents more complex treatments later, maintains overall oral health and protects your smile. 

Words: Leila Petersen
Photography: Shutterstock

Also read: Lipstick shades that make your teeth look whiter

The post How to get that million dollar smile appeared first on TFG Media.

“Cats are experts at hiding pain,” says Dr Tarryn Dent, Business Unit Director: Companion Animals for global animal health company, Zoetis South Africa. “Early action is key to prevention and better outcomes,” she adds. 

6 common health conditions in cats that are surprisingly easy to miss 

Dr Dent says various health conditions affect cats, but some of the most common ones include: 

1.Dental disease

Problems with your cat’s teeth and gums can lead to pain, infections and inflammation in other parts of their body, so it should not be ignored.   

2.Parasites

These may include worms, ticks or mites amongst others. 

3.Chronic kidney disease

 Chronic kidney disease is common in older cats, with studies showing prevalence increasing significantly with age. 

4.Respiratoryinfections 

 Like humans, cats can catch respiratory infections that may cause sneezing, nasal discharge or coughing. 

5.Obesity/metabolic risk

 Obesity puts your cat at risk of serious conditions like diabetes, metabolic disease, and joint problems. 

 6.Arthritis

 Even young cats can develop osteoarthritis, leading to pain and affecting your cat’s quality of life. 

What to look out for 

Bad breath or red gums: This can be an early sign of dental disease. 

Over-grooming: It may be a sign of parasites or skin irritation. 

Litter box habits: Changes in how often your cat uses the litter tray or how much urine it passes could indicate an underlying condition. 

Activity: If your cat isn’t as active as usual, is jumping less, or seems stiff, this could be an early sign of arthritis. 

Under-grooming: Could be the result of pain. 

Eating and drinking habits: Notice if your cat is eating or drinking less or more than usual. 

Weight: Gaining weight or losing weight could be a red flag. 

 It’s important that cat owners are proactive about their pets’ health. This includes getting regular check-ups at the veterinarian and learning what your cat’s “normal” looks like.  

 What to do to prevent these conditions 

Dr Dent recommends most cats go for a check-up annually, although kittens, senior cats, and those with chronic health conditions may need to go more often. 

At routine veterinary appointments, your cat will receive a thorough physical exam. This includes checking for lumps, assessing any signs of pain, and listening to their lungs and heart. Your veterinarian may also provide guidance on nutrition and screen for parasites. Since prevention is always better than cure, they can recommend effective parasite prevention strategies to keep your cat healthy and comfortable.  

The annual exam is also when your cat’s routine vaccinations are administered. Vaccinations aren’t only for kittens – cats need to have boosters throughout their lives. Rabies vaccination is required by law, but your veterinarian will advise you around which other vaccines your cat should receive. 

Get to know your cat 

During the appointment, your veterinarian will likely ask about any changes in your cat’s behaviour, such as litter tray habits or grooming routines. This is valuable information only you can provide, and it offers important clues that help the veterinarian assess your cat’s overall health. 

  “Understanding your cat’s unique ‘normal’ is very important,” says Dr Dent. “If you know your cat well, you can start to pick up subtle changes. They may be small, but these changes are often early indicators of disease.” 

  “If you know your cat well, even if the cat seems ‘normal’ to someone else, you will know that something isn’t right,” says Dr Dent.  

Words: Mantis Communication

Photography: Freepik

The post 6 Cat health problems every owner should know about appeared first on TFG Media.

Sean Badenhorst, writer and co‑founder of the mountain biking platform Tread Media, never imagined he was at risk of a heart attack. In early September, he and his 19‑year‑old son had just finished a race together – with no warning signs of what was to come. 

“Crossing the finish line of my first gravel race, I suffered a heart attack. It certainly took me by surprise as I have never smoked, I hardly drink, I am not obese, and I am not diabetic. I’m 55 and have exercised consistently my whole life. I ride bicycles for 10 to 12 hours a week on average and I eat what is generally considered a healthy diet,” he recalls. 

According to cardiothoracic surgeon Dr Elias Zigiriadis, although lifestyle factors play an important role in cardiovascular health, it is not possible to rule out the risk of heart attack or underlying coronary artery disease without regular screening. 

“Even a person who is active, slim and feels perfectly healthy may have developed narrowed arteries without any noticeable symptoms over the years, and often there is a hereditary risk for coronary artery disease. Regular screenings for cholesterol levels, blood pressure and diabetes can help identify many of the risk factors and bring them under control before they become a medical emergency, as was Mr Badenhorst’s experience,” explains Dr Zigiriadis. 

Three of the four arteries supplying Sean’s heart muscle had become dangerously narrowed; however, this was only detected when he suffered one of the most dangerous and potentially fatal types of heart attack: an inferior ST-segment elevation myocardial infarction (STEMI). His condition was stabilised, but with the imminent risk of a second episode, Sean urgently needed triple heart bypass surgery, known as a coronary artery bypass grafting procedure. 

Three weeks later, Sean was transferred to Netcare Krugersdorp Hospital’s well-known cardiac intensive care unit (ICU) for the necessary preparation for his operation under the care of cardiologist Professor Nqoba Tsabedze and Dr Zigiriadis. 

“Over the next few days, I was made to understand just how serious this surgery is. The doctors explained in detail what they needed to do, what to expect, and the risks involved in this kind of operation, emphasising the importance of thorough preparation before the surgery,” says Sean. 

The preparation involved stopping the blood thinner Sean was prescribed after his heart attack to allow his blood viscosity, which refers to how thick or thin your blood is, to return to normal and reduce the risk of excessive bleeding during surgery. Two pints of Sean’s blood were drawn so that his own blood could be used for a transfusion during the procedure.  

Sean mentally prepared himself for the operation. “My anaesthetist asked if I have close family and advised that my wife Joanne should arrange to be with me before I went into surgery because it is such a serious operation.” 

“Although I was considered low risk, there is always a chance that something can go wrong. We both knew this, but decided instead to focus on my post-surgery process of regaining consciousness, then spending up to 15 hours on a ventilator. To me, this seemed like the most formidable part of the process,” Sean says. 

“Besides suffering from mild claustrophobia, I have also experienced a few episodes of breathing anxiety. I mentally prepared for 15 hours on the ventilator, determined to try to be calm and trusting of the technology and the process. I had asked Joanne to give me a countdown as the hours passed until I would be able to breathe for myself again,” Sean explains. 

“I will be on chronic medication and need occasional check-ups with my cardiologist, but I guess it’s a small price to pay for a second chance at life. The prognosis is good – I should be able to ride mountain bikes as I did before – as hard and as far as I feel I can,” he says. 

Sean wants to remind everyone that looking after your heart isn’t just for those who feel unfit. Even the mountain biking community, known for peak fitness, needs to stay proactive about heart health. “Book a health check with a GP, and specifically ask them to check your risk of heart disease. Simple blood tests and an electrocardiogram could help save you from a heart attack,” Sean encourages. 

“I count myself fortunate to have survived my heart attack. I’m grateful to wake up each day and experience the joy of my family, pets, garden and nature. I know that it could have been so different, and I intend to use my experience to warn and educate others where I can.” 

Words: MNA on behalf of the Netcare Krugersdorp Hospital

Photography: Supplied 

The post Why routine heart screenings could save your life appeared first on TFG Media.

You’ve shut your laptop for the last time this year, the sun’s out and there’s the distinct smell of braai meat and sunscreen in the air. You’re finally beginning to relax and feel festive, but a few hours later, you’re doubled over in the bathroom, wondering if it was the chicken drumsticks, the salad or just bad luck. 

Every year, millions of people worldwide fall victim to gastrointestinal illnesses, with gastroenteritis being one of the most common culprits. In South Africa, the scorching summer months provide the perfect breeding ground for it to spread, with high temperatures and frequent social gatherings increasing the likelihood of food and water contamination. 

Gastroenteritis — often called a ‘stomach bug’ — is an intestinal infection that causes abdominal cramps, diarrhoea, nausea, vomiting, loss of appetite and sometimes fever. It’s also referred to as ‘stomach flu, although this is a misnomer, as it targets the gut rather than the respiratory system. 

While unpleasant, gastroenteritis is usually short-lived and harmless, but it can be more serious for infants, older adults, pregnant women or people with HIV/AIDS or weakened immune systems. 

Different types of stomach bugs 

Not all stomach bugs are caused by the same germs. Gastroenteritis can be triggered by viruses, bacteria or parasites. Knowing the difference can help you prevent it and manage symptoms.

Bacterial gastroenteritis 

This type is caused by organisms like E. coli and salmonella, often spread through poor food hygiene and unsafe food handling. Symptoms can be more severe and may require medical treatment.

Parasitic gastroenteritis 

Parasites like Giardia are less common but can cause longer-lasting diarrhoea. It’s often picked up from untreated water or poor hygiene. 

Viral gastroenteritis 

Dr Laylah Fayker explains on her blog, CapeTownMed.com, that the norovirus and rotavirus are most commonly responsible for viral gastroenteritis in South Africa. These are contagious and spread easily via unwashed hands, contaminated food or close contact with an infected person. 

The World Health Organisation estimates that norovirus causes around 685 million cases each year, leading to about 50 000 child deaths —mostly in areas where limited access to clean water and sanitation increases the risk of infection. Rotavirus, which affects mostly children, results in around 25 million clinic visits a year. 

Since there’s no effective treatment for viral gastroenteritis, prevention is the best way of keeping yourself and your family from getting sick. 

And what about food poisoning? 

Food poisoning and gastroenteritis are often confused because their symptoms overlap. Diarrhoea, nausea, vomiting, abdominal pain or cramps, fever, decreased appetite and dehydration are common to both. 

The key difference is timing: “Food poisoning typically occurs between 12 and 24 hours, whereas gastroenteritis is more persistent and can occur for multiple days and even weeks when not treated in a timely manner,” explains Dr Fayker. 

When children get ill 

Children are especially vulnerable to dehydration from gastroenteritis. “They have a smaller body size and a big fluid loss can have life-threatening consequences,” says Dr Fayker. Infants and toddlers struggle to express their discomfort clearly, refusing to eat or drink, displaying irritation or appearing listless. “If left untreated, gastroenteritis can worsen and may contribute to longer-term gut issues such as irritable bowel syndrome (IBS) or gastritis (inflammation of the stomach lining” 

Dr Fayker advises seeking medical care if you notice any of the following symptoms: 

• Severe dehydration: Dry mouth, dizziness and very little urination.
• Blood in stool or vomit: This shows a possibility of a more serious infection.
• Severe abdominal pain: This is a possible sign of complications like appendicitis or other gastrointestinal conditions.
• Prolonged symptoms: If symptoms last more than a few days or worsen, seek medical help immediately. 

Travel tips to dodge the tummy bug this holiday  

`Traveller’s diarrhoea’ is another gastrointestinal illness people often pick up on holiday when they eat or drink something their body is not used to. The Centers for Disease Control and Prevention (CDC) in the US estimates that it affects 30% to 70% of international travellers, with higher rates in resource-limited destinations and warmer climates.  

Here are five tips to keep in mind when travelling locally or abroad this season:  

Keep food safe

Store food below 5°C and ensure you store it in a cooler box with ice packs if you’re outdoors. Above 5°C, up to 60°C, is where bacteria multiply rapidly. The CDC recommends refrigerating leftovers within 2 hours of preparation (or 1 hour if the food has been exposed to temperatures above 32°C, like a hot car or picnic). Eat leftovers within 3 days.  

Check your water source

Always opt for bottled water in areas where the tap water may not be safe to drink. Watch out for ice cubes as they might have been made with unsafe tap water, and avoid brushing your teeth with tap water, too.  

Be discerning with street food

Hygiene standards can differ from stall to stall. Opt for food that is made fresh to order in front of you — and if something doesn’t look or smell right, don’t eat it.  

Avoid high-risk foods

Be extra wary of dairy, seafood and leftovers. Pre-cut foods like salads also pose a risk as they could be washed or prepared with contaminated water.  

Wash your hands often and keep sanitiser handy

Wash your hands with soap and water for at least 20 seconds. This includes between your fingers and under your nails.  

 Words: Emma Follett-Botha 

Photography: Gallo/Getty Images, Pexels

Also read: Expert safety tips for holiday travel 

The post Tips to dodge the tummy bug this holiday   appeared first on TFG Media.

Biohacking. When I first saw this word, I thought it was something straight out of a sci-fi movie that involved aliens taking over your mind and body, literally hijacking your very being. Instead, it’s a new-age science lifestyle, steadily gaining attention in South Africa because of how it uses a combination of technology, genetics and lifestyle changes to improve our chances of longevity, better health and ageing, as well as heightened physical and mental performance.  

“Remember the number one rule of biohacking — first remove the things that are making you weak (or old),” advises Dave Asprey, entrepreneur, author, biohacker and founder-CEO of Bulletproof.  

Sounds like quite the dream and quite the promise, am I right? Well, biohacking is not without its extremes, controversies and ethical dilemmas, but fear not, we’re here to give you the details.  

Known for reducing anxiety, improving blood circulation, stimulating the release of endorphins, boosting your immune system and more. Cold showers, plunges and even cryotherapy (using ice) are health hacks that have been on the rise.  

 

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The easy-to-adopt kind  

You may not be aware of it, but biohacking might already be a part of your health and fitness journey. Have you heard of intermittent fasting? Cold plunges? You’ve definitely heard of smartwatches and fitness-tracking bands that can tell you how many steps you’ve done in a day, your heart rate and your sleeping patterns. How about that morning coffee? We have been learning about, and often implementing, these different methods of bettering our health, boosting our energy or managing our weight for so long, not realising that it was biohacking.  

Caffeine  

Caffeine increases alertness and focus, and can boost productivity. It falls into the category of nootropics (or ‘smart drugs’), but learning how to use it properly and in moderation is key, as it can have negative side effects. The most important things to know to reap the benefits? You need to drink your coffee black and unsweetened, and you should not have it after 2pm.  

Cold plunges 

Known for reducing anxiety, improving blood circulation, stimulating the release of endorphins, boosting your immune system and more. Cold showers, plunges and even cryotherapy (using ice) are health hacks that have been on the rise. 

Intermittent fasting  

Johns Hopkins Medicine defines intermittent fasting as an eating plan that oscillates between fasting and eating on a regular schedule, to manage weight gain and possibly prevent and even reverse certain illnesses like type-2 diabetes, heart disease and obesity. This is due to something called metabolic switching that is achieved when you give your body enough time to start tapping into its sugar stores and therefore burn fat. However, don’t start holding off on meals right away — speak to your doctor or a dietitian to create a healthy fasting schedule for you.  

Garage biohacking 

Basically a DIY approach to biology and biotechnology, garage biohacking aims to sate personal curiosity and challenge the monopolisation of biotech by large companies. It can be seen as innovative, but also dangerous as these individuals are running tests and experiments outside of traditional lab settings. However, by cultivating bacteria, testing supplements and their blood, gene editing and more, these dedicated biohackers have found ways to hack the bodily system — for better or for worse. 

Grinder biohacking 

This consists of implanting technology, like microchips, magnets and other bits and bobs, into your body in order to enhance your life and performance. It sounds scary (and can sometimes be scary), but it has achieved and contributed to amazing things like the development of prosthetics for the disabled. 

Whether you do it at home or seek out spas and professionals to guide you, biohacking is your choice — whether to find out more about your personal biology or how to hack your genetic makeup for a longer and happier life. Just do it safely and be mindful. 

Enjoy improving your health but make smart choices! That said, since some people get into biohacking specifically to de-age, remember that ageing is not a ‘disease to be cured — it’s a beautiful part of life, and one to be embraced. 

The mad scientist kind 

There is this amazing TED Talk by Martin Kremmer, a Danish biohacker who created a platform and company (BioWatch.me and FreeAge.com) that focuses on health monitoring and longevity. 

He talks about how a GP doctor sees around 52 patients a day, allocating 10 to 15 minutes to each and is expected to make well-informed diagnoses, but won’t always be able to pick up on noteworthy illnesses right away. Kremmer goes on to say how doing blood tests and DNA tests allowed him to discover the genes he had that could lead to the manifestation of life-threatening diseases. 

After picking up on these things, he embarked on a journey to prevent this manifestation, through biohacking. His talk made me curious to learn about the more gritty, scientific and controversial approaches to biohacking… 

Biohacking spas and coaching in SA 

1. Cryoliving (Cape Town)

• Specialities: Cryotherapy, red light therapy, infrared sauna and oxygen therapy. 

• Why it’s safe: Run by trained professionals using medical-grade equipment. 

2. Body20 studios (nationwide)

• Specialities: EMS (electro muscle stimulation) training, body composition tracking and Al-assisted fitness.
• Why it’s safe: Trainers monitor all sessions to prevent injuries and ensure correct technique.

3. Thrive labs (Joburg)

• Specialities: Pain relief, toxin cleansing, muscle recovery and other specialised therapies.
• Why it’s safe: Services are provided by medical professionals.

4. Made to thrive (online)

• Specialities: Personalised biohacking coaching and longevity strategies.
• Why it’s safe: Science-backed recommendations from a panel of biohacking specialists.

Words: Thuveshnie Govender

Photography: Gallo/Getty Images, Shutterstock

The post The 101 on biohacking  appeared first on TFG Media.

There’s no reason why you can’t harness the benefits of skipping too. Just 10 minutes of skipping can burn up to 200 calories, which means less time exercising and more time spending your holiday the way you want to.  

Aerobic exercise is important for heart health. Usually, we think of running as aerobic, but skipping provides the same benefits. It’s surprisingly simple to get a full aerobic workout at home if you have a jump rope. Once you’ve become comfortable with the basics, you can even add impressive rope and footwork tricks — there are dozens of videos online to show you how.  

To start with, do this circuit three times in a row (rest time is included, but rest as you need to until you’ve built up the necessary stamina). For best results, do the whole workout three times a week.  

Equipment list  

Jump rope  

Opt for a quality rope with comfortable handles and adjustable length to suit your height.  

Appropriate footwear  

Invest in supportive sports shoes with good cushioning to minimise impact on joints.  

Open space  

You’ll need a flat, non-slip surface (indoors or out) with enough clearance overhead and around you to skip comfortably.  

Water bottle  

Stay hydrated throughout your workout session to replenish fluids lost through sweating.  

Timer/Stopwatch  

You can set goals for duration and intensity, and track your intervals for HIIT (high-intensity interval training).  

Single skips  

30 seconds  

• Start with the rope behind you, arms at your sides and elbows bent at around 80°. 
• Swing the rope over your head and jump with both feet as it comes past. Make sure to swing from your wrists, not your shoulders. 

Side to side 

 30 seconds  

• Continue as with single skips, except when the rope passes over your head, jump with both feet to one side, making sure to keep your torso straight.
• The next time the rope comes around, jump to the other side. Continue hopping from one side to the other. 

Back and forth  

30 seconds 

• As the rope passes over your head, hop backwards with both feet, keeping your torso straight. As the rope passes over again, jump forwards. 
• Continue jumping backwards and forwards. 

One-legged  

30 seconds  

• Bend one leg to 90° and jump on the other foot as you swing the rope around. 
• Continue for 30 seconds, then repeat on the other leg for another 30 seconds. 

High jumps  

 1 minute  

• As the rope passes under your feet, jump up as high as you can, engaging your core to get good height. You will need to slow your rope swing to give you enough time to land and jump up as the rope passes again. 

Rest: Swipe X 

30 seconds 

• Grab the handles together with both hands and swing the rope out in front of you, making a cross shape in the air with the rope. 

Always warm up before starting your workout and cool down afterwards to prevent injury and aid recovery. Happy skipping!  

The 3 benefits  

Cardiovascular health  

Skipping rope elevates your heart rate, improving cardiovascular fitness and endurance.  

Calorie burner 

 A high-intensity workout that torches calories, aiding weight loss and fat burning.  

Full-body workout  

Engages multiple muscle groups, including arms, legs and core, for a comprehensive workout.  

Improved co-ordination  

Co-ordination between hands, feet and eyes is crucial for successful skipping, thus enhancing overall motor skills.  

Portable & affordable  

Requires minimal space and equipment, making it accessible for all.  

Words: Fitlife magazine
Photography by: Shutterstock

Also read: Start this at-home pilates plan today!

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When your child is diagnosed with Type 1 diabetes, it changes your life as a parent too. A chocolate bar, takeout meal or missed breakfast can send their blood sugar into dangerous highs or lows, so you — and your child, if they’re old enough — have to be extra careful in balancing their food and medication. Type 1 diabetes isn’t related to eating or drinking too much sugar, says Dr David Segal in a paediatric diabetes ‘survival guide’ co-written with biokineticist Beverley Davey.  

What is diabetes?  

The body’s immune system mistakenly attacks the cells that produce the hormone insulin in your pancreas. Without insulin, your body can’t move sugar from the bloodstream into the cells that require it for energy.  

– Type 1 is an auto-immune disease that often develops in childhood. It affects 1 in 500 children and requires insulin injections for life.  

–Type 2 accounts for 90% of all cases and develops gradually. It’s often lifestyle-related, and can be reversed through healthy eating, regular physical activity and weight loss.  

Symptoms of diabetes to look out for  

Watch out if your child is extremely thirsty and peeing more than usual. Other signs of diabetes include being very hungry (yet still losing weight), being irritable, easily tired, having blurred vision or flu-like symptoms.  

Seek urgent help if your child’s breath smells ‘fruity’, as this could be linked to a life-threatening complication called diabetic ketoacidosis (diabetic coma). Without medical intervention, symptoms typically progress from nausea, vomiting, abdominal pain and/or fruity breath, to drowsiness and confusion, and eventually coma.  

Is it an emergency?  

In someone who has diabetes, blood sugar levels that are either too high or too low can risk diabetic coma, which could be fatal.  

Hyperglycaemia (levels that are too high) causes thirst, frequent urination, tiredness and blurred vision —and is often triggered by missed insulin doses, illness, stress or eating too many carbs.  

Hypoglycaemia (too-low blood sugar levels) can result in sweating, shakiness, irritability and confusion — and is often triggered by too much insulin, skipped meals or excessive physical activity.  

Educate yourself 

 The first step is getting a basic understanding of diabetes. Ask your child’s healthcare providers lots of questions and do your own research. Additional support is available from organisations such as Youth with Diabetes (www.youthwithdiabetes.com) and Diabetes SA (www.diabetessa.org.za).  

Involve your child in what’s happening. “For younger children, simple explanations such as ‘your body needs extra help to use sugar for energy’ may be sufficient,” says clinical psychologist Daniel Sher. “Older children will benefit from more detailed discussions about insulin, blood glucose levels and long-term management. Using visuals, stories and even apps designed for children with diabetes can help them grasp complex concepts.”  

Testing their levels 

 Your child’s blood sugar needs to be tested regularly so you can give the correct dose of insulin and plan meals and activities accordingly. Four daily sugar checks are necessary: before meals and at bedtime, says Dr Segal — plus extra tests during illness, exercise or highs/lows.  

Your doctor will give you a finger-pricking tool and a blood glucose meter with test strips, and you’ll be taught how to draw a blood drop from your child’s finger and test it at home. You need to record the result, time, any relevant symptoms and insulin doses in a notebook or use a free mobile app (such as mySugr or Diabetes in Check).  

Continuous glucose monitors (CGM) do all of the above digitally but they’re expensive. CGMs are typically worn on the upper arm and provide alerts for rising or falling glucose levels. They allow parents to track their child’s glucose levels 24/7, and even remotely by smartphone.  

Giving insulin injections 

Your child’s blood glucose levels will determine the amount of insulin needed. Injecting your child with insulin may initially seem distressing but it will soon become routine. It’s important to rotate the injection sites around the body (upper arm, stomach, thigh or buttocks) to avoid scarring and to improve insulin absorption. Some experts suggest letting the child choose the site to boost their confidence and feeling of control.  

The dose can also be provided through an insulin pump, which involves placing a small tube just under the skin and continuously injecting the required amount of insulin.  

Living with diabetes  

Your child’s diet needs to be individualised, says Dr Segal. “The carb content, amount and timing is very important. Sugar is allowed in small amounts and will make up part of the carb value at meals. Remember, everything in moderation and stick to basic healthy eating.”  

Being physically active can control sugar levels and help insulin work better, so allow your child to be a child. Diabetes must fit into their lifestyle, not the other way around.  

Words: Silke Colquhoun
Photography: Gallo/Getty Images

Also read: Your guide to managing constipation in children

The post Tips to raise a child with diabetes  appeared first on TFG Media.

Maximor Advance is a herbal, over-the-counter supplement developed to support men’s confidence and vitality. This complementary medicine combines a blend of herbal, traditionally used ingredients, rooted in Western Herbal Medicine principles. The formula is carefully crafted to help maintain male wellbeing and encourage a fulfilling, natural experience.

The natural approach to male vitality

Choosing Maximor Advance means opting for an herbal formulation made from traditionally used plant ingredients. It’s balanced blend of herbs works together to support various aspects of male wellbeing, including energy and vitality.

Key ingredients such as Epimedium brevicornum have long been valued for their invigorating properties, while Panax ginseng and Panax quinquefolius are traditionally used as adaptogens to help the body cope with stress and promote energy. Other botanicals like Cistanche deserticola and Fructus rubi have been associated in traditional use with supporting male health.

For best results, simply take as directed on the packaging. Maximor Advance is available in a range of pack sizes, making it easy to choose the option that suits your lifestyle.

If you are looking for a herbal way to support your sexual health and maintain your confidence, Maximor Advance may be a suitable choice.

Ask your pharmacist for more information: https://www.brunel.co.za/Products/View-Product-Detail/ArticleId/53/Maximor-Advance-for-Men

The post Support your vitality, naturally: Introducing Maximor Advance appeared first on TFG Media.

Dr Ryan Fuller, a psychiatrist specialising in geriatric mental health, stresses that committing to healthy ageing and addressing concerns early on are key to lowering the risk of Alzheimer’s disease.

“The same applies to managing the condition once diagnosed – like diabetes or heart disease, it requires long-term management to maintain quality of life. It is never too late to take action, but the sooner you ask questions, the better your chances of preventing and managing memory loss, a subject which sadly gets swept under the carpet far too often,” he says.  

Supporting mental health 

 Dr Fuller explains that Alzheimer’s is a chronic neurodegenerative disorder involving a naturally occurring protein, amyloid, that builds up and affects brain function. It can be characterised as the disease of the A’s – amnesia (memory loss), aphasia (difficulty with words), apraxia (loss of coordinated movement) and abulia (diminished motivation).

  “The emotional toll of an Alzheimer’s diagnosis should not be underestimated, and counselling is essential for individuals and families, before and after confirmation of the disease. Mental health support is crucial for addressing the stigma that surrounds Alzheimer’s and reducing the risk of suicide, which can increase after diagnosis in individuals struggling to reconcile themselves with such difficult news,” he says.  

Coping with the reality 

 According to Dr Fuller, many conditions can present with impaired memory function and assessing for Alzheimer’s requires a medically trained doctor. This begins with a screening questionnaire and usually includes a physical examination and certain medical tests to rule out underlying conditions. Input from loved ones is also considered.

“Once a diagnosis is confirmed, treatment begins immediately and may include medication such as cognitive enhancers and mood stabilisers, as well as suggested lifestyle changes to support health as the disease progresses. Ask about the pros and cons of experimental therapies, which can have side effects, and always consult your doctor before including any herbal supplements in your regimen,” he says.

“A sound treatment plan should include a referral to an occupational therapist for a home visit to advise on managing safe mobility around the house, as balance becomes impaired, and to collaborate on a schedule for memory enhancing activities like listening to music, doing puzzles and social activities to reduce isolation and support brain health. A memory project including photos, videos and mementoes can be a hugely valuable activity, both for a person with Alzheimer’s and for their loved ones,” he explains.   

Dr Fuller recommends a complete, multidisciplinary approach to care planning and management. This also includes a clinical psychologist to help transition to this new reality and a social worker to provide a professional, unbiased perspective on protecting the best interests of the person.  

“This should include preparing for what lies ahead as the disease progresses in terms of providing care, financial and legal considerations and ensuring long-term wellbeing. High functioning memory clinics offer safe spaces where families and patients can access care confidentially,” he mentions.

“An Alzheimer’s diagnosis is a life-changing event and there is no way to sugar coat it, but with the right blend of support and a proactive approach, individuals can empower themselves, stay connected and continue to experience joy,” he says. 

Why action is needed early on 

 While moments of forgetfulness from time to time is normal, Dr Fuller encourages a proactive approach rather for long-term healthy brain function.    

“Memory problems can arise from many different causes. Mild cognitive impairment that is persistent, pervasive and not accounted for by a medical condition often precedes Alzheimer’s. This may include being forgetful, missing appointments, losing train of thought, trouble finding the right word, poor judgement, depression, anxiety, irritability and other symptoms. However, with early treatment, mild cognitive impairment can be reversed. 

“The stress brought on by retirement is another common problem, particularly among men, which can have devastating effects on brain health. 

“It is important to be aware that memory issues do not necessarily mean you have Alzheimer’s but waiting in hope that these problems will subside is not advisable. The sooner you determine the cause of memory impairment and treat it, the greater your chances of reducing the risk of Alzheimer’s. It is recommended that you discuss your symptoms with your doctor and establish a proactive strategy for addressing these,” he says.   

Lifestyle habits that support brain health at any age: 

Stress management

Getting enough exercise, practicing breathing techniques and journaling can be effective. 

Heart-healthy diet

A diet rich in fresh fruit and vegetables, whole grains, pulses and lean protein. 

Physical activity

A daily 20-minute walk and regular social sports are advised. 

Sleep hygiene

Ensure that your routine and environment support sufficient quality sleep. 

Social activity

Reach out to friends and family, join community initiatives, stay connected  

A sense of purpose
Make sure you have daily practices that bring you joy, regular expressions of kindness   

“The key to addressing dementia concerns is to practise healthy habits, ask questions and take action by seeking professional help,” concludes Dr Fuller.   

Photography: Freepik 

Words: MNA of behalf of Netcare

Also read: How can superfoods be chosen to meet specific health goals?  

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