Balancing health below the belt

8 Bites for Your Bits: Your Vagina’s Favourite Foods

By Tiffany La Forge & Medically reviewed by Natalie Butler, R.D., L.D.By Rev. Clive Forster

Unbalanced pH. Sounds like chemistry class, right? Add the word vaginal, and then it’s enough to make us squirm. Literally — because when you feel different down there, like with a new odour or more-than-usual discharge, it could be a sign that your vaginal pH is off.

A balanced vaginal pH needs to stay in the range of 3.8 to 4.5. The moment it strays out of balance for too long, bacteria has a chance to thrive and cause discomfort or UTIs. This doesn’t mean everyone should start home testing their pH every day. But if you do have symptoms of possible bacterial vaginosis, home testing may help you get diagnosed and treated more quickly. Proper vaginal care, such as good hygiene, safe sex, and regular gynaecological visits, all play a role in keeping your pH in check. But the easiest ways to promote health below the belt is food. Here are eight eats that work in favour:

1. Cranberries help tackle UTIs

We’ve all heard or heeded the popular advice: Drink cranberry juice to treat UTIs. But is there any evidence to that? Fresh cranberries or 100 percent cranberry juice (not the sweetened stuff) are full of antioxidants and acidic compounds, which are powerful infection fighters that can help bacteria from adhering to the bladder wall. Studies show that cranberries can be especially beneficial in preventing UTIs in women with recurrent or recent UTI issues. Just make sure you stay away from the sugar-loaded cranberry juice varieties, which can make things worse down there. Cranberries for vaginal health contain powerful acidic compounds to fight bacteria, antioxidants, vitamin E, and vitamin C to boost your immunity

2. Eat more sweet potatoes for fertility

These potatoes have some sweet benefits, particularly for women trying to get pregnant. Rich in beta carotene and vitamin A, sweet potatoes help strengthen and protect uterine walls. Beta carotene and vitamin A have been studied to have direct effects on fertility and reproduction in both men and women, as well as healthy fatal development. The nutrients found in sweet potatoes also help with the production of sex hormones and are often recommended for women with polycystic ovary syndrome (PCOS). Sweet potatoes for vaginal health contain high amounts of vitamin A, which is linked to fertility and can help strengthen muscle tissues for healthy vaginal and uterine walls.

3. Probiotics introduce good bacteria down there, too

Probiotic-rich food, such as fermented foods like kimchi and yogurt, are good for more than just your gut. They balance your pH level and help ward off infections. The live and active cultures in these foods provide our bodies with a boost of good bacteria, which is particularly helpful in preventing yeast infections. Even better, calcium (greatly present in yogurt) has been shown to help with PMS symptoms. Probiotics for vaginal health can balance pH levels and introduce more “good” bacteria which can help ward off infections and prevent yeast infections. It also contains calcium (in yogurt), which can help ease PMS symptoms

4. Plant fats for better circulation and sex drive

Omega-3 fatty acids help with circulation and blood flow, which is good news for your sex drive. These essential fatty acids, as well as others found in sea buckthorn oil, like palmitoleic, linoleic, oleic, and palmitic, were shown in a 2014 study to help with vaginal dryness in postmenopausal women. Menstrual cramping getting you down? Studies have also shown that fish oil can ease severe dysmenorrhea more effectively than ibuprofen. Plant fatty acids for vaginal health treat painful menstrual cramping more effectively than ibuprofen, promote circulation and may relieve vaginal dryness

6. An apple for orgasms

An apple a day keeps the doctor away… and keeps things more interesting in bed apparently! A study in 2014Trusted Source suggested that women who ate an apple once a day had better sex lives. One phytoestrogen phlorizin found in apples is thought to promote better sexual function, arousal, lubrication, and ability to orgasm. Women who consume two or more servings of citrus fruit per day are less likely to develop uterine fibroids. Apples for vaginal health contain the phytoestrogen phlorizin and antioxidants, which help stimulate vaginal blood flow as well as promote better sexual function, lubrication, and ability to orgasm.

6. Soy to help decreasing oestrogen levels

Soy can be a bit of a controversial topic. But the phytoestrogens — compounds that mimic oestrogen in the body — found in soy are good news for vaginal health, especially in people with reduced oestrogen levels. There are many different reasons for decreased oestrogen levels in the body, from medications to menopause, but one of the symptoms is vaginal dryness. So, here’s how soy helps: Minimally processed soy products are hydrophilic (which allows your muscles to retain more water) and contain isoflavones (a plant-derived phytoestrogen) that have been studied to be beneficial for the skin in postmenopausal women. Soy for vaginal health contains plant-derived phytoestrogen beneficial to women with decreased oestrogen levels. It can help with vaginal dryness and benefit skin and blood vessel health in postmenopausal women

7. Avocados for your womanly walls

Your favourite toast topper is also great for your sex life — who knew? Avocados are ample in healthy fats, vitamin B-6, and potassium — all of which have positive effects on your libido. This libido-boosting fruit (yes, it’s a fruit!) can enhance lubrication and oestrogen levels Source, strengthen vaginal walls, and may even increase IVF success due to its unsaturated fats. Funny enough, the avocado tree was loosely named the “testicle tree” by the Aztecs. Avocados for vaginal health contain libido-boosting healthy fats, vitamin B-6, and potassium and enhance lubrication and strengthen vaginal walls

8. Leafy greens help decrease vaginal dryness

What are leafy greens not good for?! Add vaginal health to their long list of health benefits. Dark leafy greens are blood-purifying and enhance circulation due to their many nutrients, including dietary nitrates. This can help prevent vaginal dryness and increase stimulation, which is never a bad thing. These greens are also rich in vitamin E, magnesium, and calcium, all of which are beneficial to muscle health — including vaginal muscles. Leafy greens for vaginal health are naturally blood-purifying and enhance circulation and prevent vaginal dryness and increase stimulation

WHY BLACK WOMEN NEED TO ATTEND THEIR MAMMOGRAMS

By Rosie Vacciana-Browne

Breast cancer is the most common type of cancer in the UK. Each year, 41,300 women in England are diagnosed with breast cancer and, 12,000 across the UK lose their lives.

Despite Breast cancer being more common in White women, Black women in England are almost twice as likely to be diagnosed with advanced breast cancer. So while Black women are less likely to be diagnosed with breast cancer, they are more likely to die from it. This worrying statistic highlights one of the many disparities between White and Black people in the British health system. There are a range of reasons why Black women are dying from breast cancer disproportionately compared to their White counterparts. Institutional racism is a factor but, so is the lack of Black women coming forward for their mammograms (a screening process that can detect cancer early). One person on the ground addressing the latter is Breast Care Nurse Sherine Kheswa from the Nottingham Breast Institute. Sherine and a group of nurses were at The Gambian Football Tournament on Forest Recreation Ground last Saturday, raising awareness around breast cancer and encouraging Black women to come for their breast screening. Speaking on the hesitance of Black women to come for their mammograms, Sherine said: “We believe part of the problem is lack of awareness that they need to attend for their screening or at times it could be fear.” “We’re here today to try and raise awareness and encourage women to come for their breast screening because we know catching breast cancer early can save lives.”

Many women just need some words of encouragement and reassurance to show up for their breast screening. For them, Sherine said: “Screenings are free, especially in the UK and, we know that it could save your life before it spreads. Please, please attend.” For more information on breast screenings and to book a mammogram, head to the Nottingham Breast Institute website here:

By SaVanna Shoemaker, MS, RDN, LD & Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition If you want to boost your immune health, you may wonder how to help your body fight off illnesses. While bolstering your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defences and help you fight harmful pathogens, or disease-causing organisms.

Here are 9 tips to strengthen your immunity naturally:

1. Get enough sleep

Sleep and immunity are closely tied. In fact, inadequate or poor-quality sleep is linked to a higher susceptibility to sickness. In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night. Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness. Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours. If you’re having trouble sleeping, try limiting screen time for an hour before bed, as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm, or your body’s natural wake-sleep cycle.

2. Eat more whole plant foods

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels. Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer’s, and certain cancers. Meanwhile, the fibre in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract.

3. Eat more healthy fats

Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation. Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system. Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses. Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well.

4. Eat more fermented foods or take a probiotic supplement

Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract. These foods include yogurt, sauerkraut, kimchi, kefir, and natto. Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms. In a 3-month study in 126 children, those who drank just 2.4 ounces (70 mL) of fermented milk daily had about 20% fewer childhood infectious diseases, compared with a control group. If you don’t regularly eat fermented foods, probiotic supplements are another option. In a 28-day study in 152 people infected with rhinovirus, those who supplemented with probiotic Bifidobacterium animals had a stronger immune response and lower levels of the virus in their nasal mucus than a control group.

5. Limit added sugars

Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity. Obesity may likewise increase your risk of getting sick. According to an observational study in around 1,000 people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine. Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease. Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet. You should strive to limit your sugar intake to less than 5% of your daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.

6. Engage in moderate exercise

Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost. Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems. What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly. Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week.

7. Stay hydrated

Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health. Dehydration can cause headaches

and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness. To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar. While tea and juice are also hydrating, it’s best to limit your intake of fruit juice and sweetened tea because of their high sugar contents. As a general guideline, you should drink when you’re thirsty and stop when you’re no longer thirsty. It’s important to note that older adults begin to lose the urge to drink, as their bodies do not signal thirst adequately. Older adults need to drink regularly even if they do not feel thirsty.

8. Manage your stress levels

Relieving stress and anxiety is key to immune health. Long-term stress promotes inflammation, as well as imbalances in immune cell function. Prolonged psychological stress can suppress the immune response in children. Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices.

9. Supplement wisely

According to the National Institutes of Health (NIH), there’s no evidence to support the use of any supplement to prevent or treat COVID-19. However, some studies indicate that the following supplements may strengthen your body’s general immune response: • According to a review in over 11,000 people, taking 1,000–2,000 mg of vitamin C per day reduced the duration of colds by 8% in adults and 14% in children. • Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect. Nonetheless, taking vitamin D when you already have adequate levels doesn’t seem to provide extra benefits.

• In a review in 575 people with the common cold, supplementing with more than 75 mg of zinc per day reduced the duration of the cold by 33%. • One small review found that elderberry could reduce the symptoms of viral upper respiratory infections, but more research is needed.

• A study in over 700 people found that those who took echinacea recovered from colds slightly more quickly than those who received a placebo or no treatment, but the difference was insignificant. • A high quality, 12-week study in 146 people found that supplementing with garlic reduced the incidence of the common cold by about 30%. However, more research is needed.

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WHO RECOMMENDS GROUND-BREAKING MALARIA VACCINE FOR CHILDREN AT RISK

WHO News Release

The World Health Organization (WHO) is recommending widespread use of the RTS,S/AS01 (RTS,S) malaria vaccine among children in sub-Saharan Africa and in other regions with moderate to high P. falciparum malaria transmission. The recommendation is based on results from an ongoing pilot programme in Ghana, Kenya and Malawi that has reached more than 800 000 children since 2019.

“This is a historic moment. The long-awaited malaria vaccine for children is a breakthrough for science, child health and malaria control,” said WHO Director-General Dr Tedros Adhanom Ghebreyesus. “Using this vaccine on top of existing tools to prevent malaria could save tens of thousands of young lives each year.” Malaria remains a primary cause of childhood illness and death in sub-Saharan Africa. More than 260 000 African children under the age of five die from malaria annually. In recent years, WHO and its partners have been reporting a stagnation in progress against the deadly disease. “For centuries, malaria has stalked sub-Saharan Africa, causing immense personal suffering,” said Dr Matshidiso Moeti, WHO Regional Director for Africa. “We have long hoped for an effective malaria vaccine and now for the first time ever, we have such a vaccine recommended for widespread use. Today’s recommendation offers a glimmer of hope for the continent which shoulders the heaviest burden of the disease, and we expect many more African children to be protected from malaria and grow into healthy adults.”

WHO recommendation for the RTS,S malaria vaccine

Based on the advice of two WHO global advisory bodies, one for immunization and the other for malaria, the Organization recommends that: WHO recommends that in the context of comprehensive malaria control the RTS,S/AS01 malaria vaccine be used for the prevention of P. falciparum malaria in children living in regions with moderate to high transmission as defined by WHO. RTS,S/AS01 malaria vaccine should be provided in a schedule of 4 doses in children from 5 months of age for the reduction of malaria disease and burden.

Summary of key findings of the malaria vaccine pilots

Key findings of the pilots informed the recommendation based on data and insights generated from two years of vaccination in child health clinics in the three pilot countries, implemented under the leadership of the Ministries of Health of Ghana, Kenya, and Malawi. Findings include: Feasible to deliver: Vaccine introduction is feasible, improves health and saves lives, with good and equitable coverage of RTS,S seen through routine immunization systems. This occurred even in the context of the COVID-19 pandemic. Reaching the unreached: RTS,S increases equity in access to malaria prevention. Data from the pilot programme showed that more than two-thirds of children in the 3 countries who are not sleeping under a bed net are benefitting from the RTS,S vaccine. Layering the tools results in over 90% of children benefitting from at least one preventive intervention (insecticide treated bed nets or the malaria vaccine). Strong safety profile: To date, more than 2.3 million doses of the vaccine have been administered in 3 African countries – the vaccine has a favourable safety profile. No negative impact on uptake of bed nets, other childhood vaccinations, or health seeking behaviour for febrile illness. In areas where the vaccine has been introduced, there has been no decrease in the use of insecticide-treated nets, uptake of other childhood vaccinations or health seeking behaviour for febrile illness.

High impact in real-life childhood vaccination settings: Significant reduction (30%) in deadly severe malaria, even when introduced in areas where insecticidetreated nets are widely used and there is good access to diagnosis and treatment. Highly cost-effective: Modelling estimates that the vaccine is cost effective in areas of moderate to high malaria transmission. Next steps for the WHO-recommended malaria vaccine will include funding decisions from the global health community for broader rollout, and country decisionmaking on whether to adopt the vaccine as part of national malaria control strategies. Financing for the pilot programme has been mobilized through an unprecedented collaboration among three key global health funding bodies: Gavi, the Vaccine Alliance; the Global Fund to Fight AIDS, Tuberculosis and Malaria; and Unitaid. The Bill & Melinda Gates Foundation provided catalytic funding for late-stage development of RTS,S between 2001 and 2015.