From long hours in traffic and at work to motherhood and simply trying to keep on top of things, the ebbs and flows of life are stressful – and that stress has a very real impact on your nervous system and hormones. Luckily, wellness experts at Sanctuary Wellness Spa are calling 2026 “the year of regulation, restoration and reconnection”, and according to Key Health Medical, health trends in South Africa are reflecting exactly that.

Rather than quick fixes and intense workouts, more of us are seeking sustainable, personalised routines that guarantee longevity and quality of life. Think slow-flow yoga, walking, pilates, light cycling and swimming. This is the art of soft fitness. 

What is soft fitness? 

Do more strength training. Do more cardio. High-intensity yields quicker results. Sound familiar? The sheer volume of advice from online fitness influencers can be confusing, but there is truth in it all – just in moderation. For many women, however, these approaches can add stress rather than relieve it.

Soft fitness sits on the other end of that spectrum. And no, it’s not training with feathers and pillows! It means moving with gentle intention, nurturing your body and mind without the buckets of sweat and sore muscles) that we’re taught is the way to go.

Take swimming: it engages almost every major muscle group in the body all at once, while also being enjoyable and relaxing. It delivers genuine joy and real results – you strength!

Julie Dermer, an instructor at SoulCycle, sums it up perfectly: “Between stress, busy schedules and hormonal shifts, low-intensity workouts are giving us the balance our bodies have been begging for. We’re tuning in to how our bodies feel and discovering that slower, mindful movement can deliver incredible results.”  

Hormone changes… being a woman 

Speaking of balancing the body, as women that is no small feat. We know how difficult it is to achieve, especially with age. Cortisol spikes, hormonal fluctuations, PCOS, perimenopause – these shifts are natural, but their impact is real: insomnia, moodiness, changes to our metabolism and weight gain.

Here’s what many don’t realise: high-intensity exercise can make it worse. According to experts at Rage Fitness: “Because older women already have high stress levels due to demanding careers and family obligations, high-intensity interval training (HIIT) increases cortisol. If your body feels like it’s under attack 24/7, it can create leptin resistance, leading to cravings and insulin resistance, which makes weight maintenance more difficult, as well as thyroid dysregulation that can slow the metabolism.”

This is just a hint of how important it is to understand which hormones certain exercises can either exacerbate or quell. Soft fitness works with your hormones, not against them. It aims to serve as a tool for feeling calm and recovered, with a better grip on your inner peace and emotional resilience.   

Living the soft life strong 

Women go through many cycles and shifts throughout their lives, and it’s rarely easy, fun or pretty. But it doesn’t have to be that way; there is more information now.

Dr Jaclyn Tolentino, lead physician at Love. Life reminds us that “nervous system regulation is moving from niche wellness language into the centre of women’s health conversations, and for very good reason.

Chronic stress doesn’t just live in our endless mental checklist; it has an impact on how we feel and how we function.” So do your own research, put yourself first and see how and what will work for your lifestyle and time. You deserve a soft life, you deserve fun, energy, light and loads of laughter. Join that salsa class, ride a bike around the neighborhood, join a Parkrun or walking group. The options are out there. All you need to do is choose them. 

Movements you can so  

Soft workouts that keep your body well-oiled, your mind at peace and your hormones happy 

• Yoga, barre or pilates: Great for improving flexibility, muscle mass and bone density, strengthening your core and improving posture – all while being slow, controlled and gentler on your joints. 
• Light cycling: Provides a low-impact cardiovascular workout that safely tones the body while reducing stress.
• Walking: Accessible and low impact, it promotes bone density and heart health. 
• Swimming: Combines low-impact aerobic exercise and rhythmic breathing, while releasing ‘feel-good’ hormones and reducing cortisol.
• Progressive muscular relaxation (PMR):According to Harvard Health,

“By learning how to relax your muscles, you will be able to use your body to dissipate stress.” You can practise PMR by alternating between tensing and releasing specific muscle groups in sequences. 

Fun fact 

Did you know that women are at a higher risk of bone-density loss and osteoporosis, especially after menopause? #Dontskiplegday 

Words: Thuveshine Govender
Photography: Shutterstock  

The post What is soft fitness? appeared first on TFG Media.

If shorter, colder days leave you feeling low, keeping a selection of easy mood-lifters ready to go can make it easier to banish the winter blues. So take this as your sign to create your own ‘dopamine menu’: a personalised list of small, enjoyable activities you can turn to when your mood or motivation dips. (Nicknamed the ‘feel-good’ hormone, dopamine is a crucial component of your brain’s reward system, driving motivation, pleasure and learning.) Think of it as a toolkit of simple, feel-good habits that help brighten your day, one small choice at a time. 

Here are a few popular ideas to get your started.  

@ella_victoriaaa Life hack: create a dopamine menu to beat the winter blues ✔️ #dopaminemenu #moodbooster #winterblues #bucketlist #creatorsearchinsights ♬ original sound – Ella Victoria

Quick wins 

When energy is low and motivation feels out of reach, quick wins are small, low-effort actions designed to gently shift your mood in under five minutes. 

• Listen to your favourite upbeat song. 

• Dress in your favourite brightly coloured clothes – also known as ‘dopamine dressing’. 

• Cuddle your pet or ask for a hug. 

• Watch silly or funny videos on your phone: science says it is “associated with an instant effect in stress reduction and well-being improvement”. Laughter is medicine.  

• Try ‘box breathing’ for a few minutes: inhale for a count of four, hold for a count of four, exhale for a count of four, hold for a count of four, and repeat. 

@nickcapolino Give me 60 seconds and I’ll teach you a simple breathwork exercise 🧘🏻‍♂️💨 #meditate #meditatewithme #breathwork #breathworkhealing #breathworktechnique #breathworkfacilitator ♬ original sound – Nick | Mens Health 🧘🏻‍♂️

Sensory comforts 

Sensory comforts work by grounding you in physical pleasure and warmth, helping to soothe an overstimulated or low mood state through touch, taste, smell and temperature. 

• Make yourself a mug of your favourite hot beverage. 

• Eat a square of good quality dark chocolate (proven to boost dopamine). 

• Sit in the sun (if it’s out) for five minutes (don’t forget SPF). 

• Treat yourself to a candlelit bath with your favourite self-care products. 

• Sniff lemon essential oil, a natural mood-booster. 

@justlovepureoils Feeling down? 🍋 Lemon essential oil is a natural mood booster and can help lift your spirits with just a few deep breaths! Watch how easy it is to use aromatically. 🌿✨ DM me to learn more about the benefits of essential oils! #NaturalWellness #MoodBooster #LemonEssentialOil #Aromatherapy #HolisticHealth #EssentialOilsForMentalHealth #NaturalRemedies #FeelGoodNaturally ♬ Soft and minimal instrumental music(1259336) – MaxRecStudio

Smart moves 

Movement doesn’t have to mean a workout – even brief bursts of activity can help lift energy levels and create a noticeable shift in your mood. 

• Go for a power walk around the block. 

• Take 10 minutes to stretch or do some light yoga. 

• Stand and do 10 to 20 squats for a mood-boosting ‘movement snack’, ideally at intervals spread throughout your day. 

• Try this 20-minute home workout – zero equipment needed. 

• Put on your favourite party banger and do a dopamine dance. 

@threadtherapyyy HOW TO DOPAMINE DANCE🕺🏽⚡️ 1️⃣ hey siri play all time bangers 2️⃣ disconnect brain from body 3️⃣ move however you want 4️⃣ dont stop until youre smiling 5️⃣ emphasis on letting your body move however it wants to 6️⃣ if youre sweaty and smiling youre free to go 😁 #dance #dopaminedance #dopamine #wellbeing #selfcare #sundayfunday #sundayreset #psychology #taylorswift #mentalhealth #sundayscaries #fyp ♬ I Can Do It With a Broken Heart – Taylor Swift

Creative outlets

Creative activities help redirect focus outward, giving your brain a gentle reward loop through expression rather than effort or performance. 

• Create a vision board, focusing on health and happiness. 

• Take a ‘photography’ walk and snap pictures of what you see through an artistic lens. 

• Attend an art workshop or class. 

• Knit a scarf – knitting been shown to regulate the nervous system. 

• Doodling activates your brain’s reward centre (governed by dopamine) and improves memory. 

Joy boosters 

Joy boosters are slightly more intentional activities that help you reconnect with pleasure, meaning and delight in your day. 

• Start a joy journal – keep a record of moments and activities that spark joy in your day. 

• Curate a feel-good playlist. 

• Re-organise or declutter a part of your home or office that’s been neglected. 

• Bake something delicious. 

• Watch your favourite feel-good movie. 

@itsjeniferdomingos The top comfort films on my dopamine menu 🤍 When I tell you that these filmes always make me smile through hard times, I’m not joking 🥹 #lifeinyour20s #20s #twenties #twentieslife #dopaminemenu #movierecommendation #moodboost #adviceforgirls #comfortcreator ♬ original sound – Jenny | Life in your 20s ✨

Photography: Freepik 

Also read: An honest look at emotional intelligence

The post Seasonal depression: How to build a dopamine menu to beat the winter blues  appeared first on TFG Media.

Most men chalk up fatigue, low mood or a fading sex drive to stress and the effects of ageing. But for some, these subtle and often overlooked changes may point to a deeper underlying issue – low testosterone (also called male hypogonadism). Recognising the signs early and seeking the right medical advice can make a significant difference to a man’s long-term health, well-being and overall quality of life.

The effects of low testosterone

“Testosterone underpins much of what men take for granted – strength, drive, focus and mood. When it dips, the effects ripple across body and mind,” says Ingrid Singels, associate director of Pharma Dynamics’ Scientific Division.

• Sexual health is often one of the first red flags. Low libido, erectile dysfunction and reduced spontaneous erections are well-documented in hypogonadal men.
• Men with low testosterone often report reduced muscle mass and strength, greater fat accumulation and slower recovery from exercise or injury.
• Testoserone also contributes to bone health; low levels are linked with lower bone density and higher risk of fracture.
• Mentally, low levels of testosterone are associated with depression, irritability, fatigue, poor concentration and diminished motivation.
• Beyond quality of life, observational studies suggest low testosterone may correlate with a higher cardiovascular risk and greater mortality in men.

@steven

Testosterone decline: who’s at risk and when

While testosterone levels naturally decline with age – typically by about 1% per year from the time a man reaches his 3os – the hormone never depletes completely.

Low testosterone generally stems from two main causes: primary hypogonadism, where the testes can’t produce enough testosterone, and secondary hypogonadism, where the brain fails to signal production properly.

Both can be linked to factors such as obesity, Type-z diabetes, chronic illness, certain medications, poor sleep, heavy alcohol use or high stress.

There is also what’s known as late-onset or adult-onset hypogonadism, which tends to develop gradually as men age. This form is more common in those who are overweight or obese, or who live with chronic conditions such as diabetes and cardiovascular disease.

“We often see a silent onset of hypogonadism,” says Ingrid. “Men don’t realise that the chronic fatigue, reduced strength or mood dips may have a hormonal root. That’s why early screening and dialogue with healthcare providers is absolutely critical.”

@moreplates

Prevention and early detection

While not all cases of testosterone deficiency can be prevented, maintaining a healthy weight, exercising, getting good sleep, reducing stress, limiting alcohol and eating a balanced diet can help lower the risk and support all-round healthy hormone levels.

Screening too, plays a key role. Pharma Dynamics has digitised the internationally recognised ADAM Screening Questionnaire for Low Testosterone (see above), allowing men to assess their risk online, download their result and share it with a doctor.

“This questionnaire provides men with an easy way to start important conversations with their GP – talks that many tend to put off or avoid because of stigma or embarrassment,” says Ingrid.

@drbergofficial

Seeking help and treatment options

If symptoms and screening results raise concern, the next step is a medical evaluation and blood tests. Treatment depends on the cause, other health conditions and the patient’s health goals.

“Before hormone therapy is prescribed, doctors often recommend addressing underlying factors first, like excess weight and poor blood sugar control, that might lower testosterone,” says Ingrid.

“These steps alone can sometimes make a noticeable difference.”

For men with noticeable symptoms and confirmed low testosterone levels, testosterone replacement therapy is the most direct option.

It comes in different forms, including gels, patches, injections (both short- and long-acting) and implants. Long-acting injections can provide stable hormone levels for weeks or months, which helps avoid fluctuations and makes it easier to stick with treatment. Ingrid emphasises that testosterone is a regulated medicine in South Africa and doctors must carefully guide its use.

Text Courtesy of Meropa Communications/Pharma Dynamics.

Photos: Pexels

The post Testosterone: The full health story appeared first on TFG Media.

Everyone and everything has its place in the world. And for a thriving ecosystem, even the critters we might fear have a vital role to play. This includes bees, who have a harsh reputation for presenting a threat when you’re out enjoying the sunshine. 

Though fuzzy and adorable, when a bee stings it can spoil the day – or result in far more serious consequences if a person has an allergy to bee stings. This is why it’s important to recognise the symptoms, know the right treatment and how to stay protected. We spoke to Dr Marinda McDonald of The Allergy Clinic in Randburg to find out more. 

The big ouch  

A bee sting results in a sharp burning pain, a red welt, a small white spot at the puncture site and slight swelling… Sounds terrible enough. They’re painful, but that pain and discomfort becomes heightened when there is an allergy to bee stings. 

How do you become allergic? In a nutshell, your immune system identifies the proteins in bee venom as dangerous, triggering an over-reaction in your body. Instead of just the normal reaction to pain and swelling, your body then releases chemicals (known as histamines) that cause an uncomfortable and sometimes life-threatening reaction. 

A bee sting allergy develops over time; the first sting is not likely to cause a reaction, but the body becomes more sensitised to the venom and future bee stings are likely to produce an adverse allergic reaction. If a person has a history of allergies (to various other substances), their tolerance for bee stings is likely to be diminished.  

A bee sting allergy presents as extreme redness or swelling at the sting site. This may increase and even spread over the next day or two. In some cases, the sting can immediately result in anaphylaxis (closing of the airways, a drop in blood pressure and shock), which requires emergency treatment. 

In the event of a bee sting 

• Move carefully to an area away from the bees, to avoid any more stings.
• If the stinger is still present in the skin, scrape it off (this is where the venom sac is present). You can do this with the edge of your fingernail, a bank card, a blunt knife or similar object. Do not use tweezers, as these will squeeze more venom out of the sac.
• Clean the affected area with soap and water. Apply a cold pack or ice for 10–20 minutes to help reduce swelling. 
• Treat the pain and itching with soothing creams (such as calamine lotion), painkillers and antihistamines. Do not scratch as this might lead to a skin infection. 

In the case of an anaphylactic reaction, the treatment is adrenaline (epinephrine). The person should immediately go to the nearest emergency room. If anyone in your family has previously had an anaphylactic reaction, then it’s imperative that you have an EpiPen (containing epinephrine, available by prescription) in your home first-aid kit. “Make sure it has not expired, that you know how it works and when to administer it,” says Dr McDonald. “It is also important to have an anaphylaxis action plan. If you suspect your child has a bee allergy, confirm the severity with your doctor and discuss lifestyle factors.” 

@texasbeeworksWhat to do if you get stung by a bee♬ original sound – Erika Thompson

Symptoms of a system reaction to bee stings (from mild to severe) 

• Itching and sharp, burning pain 

• Skin reactions, such as hives 

• Nausea, vomiting or diarrhoea 

• Swelling of throat and tongue 

• Difficulty breathing, wheezing 

• Dizziness or fainting 

• Weak, rapid pulse 

• Loss of consciousness 

Save yourself and the bees 

Dr McDonald explains that systemic reactions are more rare in children than “That said, bee stings are the most common cause of anaphylaxis in adults and second most common cause of anaphylaxis in children,” she says.  

Bee sting allergies are unlikely to go away as we age, but the severity of the reaction might lessen. Most children will outgrow their allergy if they’ve had a mild reaction, but more severe reactions have a 30–40% chance of a future severe reaction. 

How to avoid getting stung by a bee  

• Bees are attracted to perfume and sweet drinks or foods (so keep these covered when outdoors). They are also drawn to brightly coloured or floral clothing.  

• Don’t swat at a bee if it buzzes around you. It will feel threatened and more likely to sting. 

• If a bee lands on you or your child, gently move it to a flower or place to feed. You can use paper or tissue for this. Panic can make the bee feel like it’s under attack, which may result in it stinging you to defend itself. If you stay calm, you show both the bee and your child that there is nothing to fear. 

• Teach children to not stick their fingers into flowers; bees are attracted to the pollen. 

• Wear covered shoes; avoid walking barefoot across flowering fields or lawns. 

• Walk calmly away from any bees you see. If it’s a swarm, cover your nose and eyes and run for shelter inside a building or car. 

• Call in a beekeeper to remove any unwanted beehives around your home. 

Words by: Saadiqah Schroeder 
Photos: Pexels, Shutterstock 

Also read: Rachel Kolisi enters a new chapter

The post How to treat bee stings appeared first on TFG Media.

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.

Behind the carefully curated image of success, a growing number of men are struggling to find genuine connection in a world that’s, ironically, increasingly hyper-connected. Social-media feeds are filled with highlight reels of fitness milestones, adventures and career wins, but Friday nights are often spent solo, scrolling through the same feeds that leave many men feeling empty.  

Despite ticking all the boxes, many are left wondering: “Is this all there is?” The masks are slipping and the stats on loneliness are rising. That’s why we’re looking into the male loneliness epidemic, unpacking why it matters and what we can do about it.  

What is it?  

The ‘social male’ has presented in various ways — from drinking buddies and team mates to brotherhoods. But there’s a growing trend of men having few or no close friendships. According to Psychology Today, significant numbers of men are struggling with loneliness, with 16% reporting feelings of loneliness most or all the time.  

This study also suggests that men’s social connections are often limited by societal expectations around masculinity, which can discourage emotional expression and vulnerability. These statistics are alarming, especially considering the significant impact loneliness can have on mental and physical health.  

But why the disconnect?  

So, what’s driving this trend of isolation and disconnection? Economic pressures are taking a toll on men’s mental health, leading to feelings of shame, anxiety and stress as they struggle to provide for themselves or their families. To make matters worse, mental-health struggles are often overlooked in men, and unaddressed issues such as depression can cause them to withdraw from social interactions.  

The decline of community and social structures has also left many men without a sense of belonging or connection, contributing to their growing sense of isolation.  

Our modern lifestyle plays a significant role, with many men spending long hours at work or commuting, leaving little to no time for socialising or community involvement. The rise of digital communication has also largely replaced face-to-face interactions, which can further exacerbate feelings of loneliness.  

Changing social expectations and gender dynamics are another factor. Men may find themselves struggling to navigate new expectations around masculinity and relationships, which can lead to confusion and uncertainty about how to form and maintain connections. This pressure to conform can also lead to feelings of inadequacy and disconnection.  

The impact of loneliness can be far-reaching. It has been linked to increased risk of depression, cognitive decline and even heart disease and stroke. In fact, chronic loneliness has been shown to increase the risk of premature death by as much as smoking 15 cigarettes a day. As men’s emotional well-being suffers, so do their relationships, work performance and overall quality of Life – making this an issue that affects society as a whole.  

Building bridges

According to the National Institutes of Health in the US, moving beyond traditional notions of gender and examining more diverse experiences can help us better understand and address male loneliness. Experts suggest several strategies for building deeper connections.  

One is prioritising face-to-face interactions. In the Digital Age, it’s easy to get caught up in online interactions, but nothing beats the depth of connection that comes from spending time with someone in person. This can be as simple as meeting a friend for coffee or attending a community event such as a festival — the goal is to be present and engage with others.  

Getting involved in activities that align with your interests is another great way to build connections. Joining a club or group that shares your passion — whether its sports, hiking, photography or music, for example — can help you meet like-minded people and expand your social network.  

Volunteering is also a fantastic way to meet people while doing something meaningful for the community. Not only does it give you a sense of purpose, it also opens doors to new relationships.  

Learning something new is another path to connection. Taking a class – cooking, painting, language or whatever sparks your curiosity – puts you in touch with people who share your interests. Plus, it’s a great way to challenge yourself and have fun. By acknowledging the issue of loneliness, we can work on building stronger social connections, helping men build more fulfilling lives and improve their overall well-being.  

You’re not alone. Break the silence

• Take a deliberate and regular break from social media to focus on real-life connections.  
• Begin with small interactions, like chatting with a neighbour or colleague, and build from there. 
• Reconnect. Call a friend or family member you haven’t spoken to in a white. 
• Say ‘yes’ to social invitations, even if it feels uncomfortable at first.  
• Plan a poker night or movie night with friends and make it a regular date. 
• Focus on listening to others and they’ll be more likely to listen to you in return.  
• Practise gratitude by sharing three things you’re thankful for with a friend or family member. 

Words: Emma Mbuthuma 
Photography: Gallo/Getty Images, Pexels 

The post Exploring the growing epidemic of male loneliness 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

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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 

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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 

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