Articles
Collagen or Whey Protein?
One of the most common questions we get is: "Should I be taking collagen or whey?" It is a lovely question, and one we love to help with! The short answer? These two proteins are so different from each other that comparing them is a bit like comparing a hammer to a screwdriver. Both are wonderful tools. They just do very different jobs. Yes, both whey and collagen are proteins. But that is really where the similarity ends. They are made of completely different building blocks, they support different tissues, and they offer very different benefits. By the end, you will know which one is right for what you are trying to achieve. Or, as we often suggest, whether both might belong in your daily routine. Whey protein Whey protein has been a staple in the world of nutrition for decades. It has been a natural byproduct of cheese-making for thousands of years. If you have ever seen the watery liquid that separates from curdled milk when making yoghurt or cheese, that liquid is whey. For most of history, it was thrown away or used for livestock feed. It was only in the last few decades that its incredible nutritional profile was properly recognised, and it became the staple of fitness and nutrition it is today. A few fun facts about whey: Whey protein is a complete protein, meaning it contains all 9 essential amino acids (the ones your body cannot make on its own). It is particularly rich in branched-chain amino acids (BCAAs): valine, leucine, and isoleucine, which are involved in muscle repair and growth. Leucine, one of the major amino acids, is able to stimulate muscle protein synthesis, which is why whey is so linked with muscle building. Whey comes in different forms. Whey Protein Concentrate is around 70 to 80% protein and contains some lactose and fat. Whey Protein Isolate is around 90% protein, with fat, lactose, and sugars filtered out through advanced processing. At Sally-Ann Creed®, we only stock Whey Protein Isolate, because we want you to get the highest quality protein source without any unnecessary extras. If lactose is an issue for you, or you are simply looking for the cleanest option, isolate is your friend. Collagen Here is a lovely fact most people do not know. Collagen is actually the most abundant protein in your body. It makes up roughly 30% of your total body protein, right now. It is the structural scaffolding that holds your skin together, cushions your joints, strengthens your bones, and gives shape to your tendons, ligaments, hair, and nails. Your body makes its own collagen all the time. But from around your mid-twenties, this natural production begins to slow. By your fifties, you may be producing significantly less collagen than you did in your twenties. This is one of the reasons skin, joints, and hair often start to feel different as we age. A few fun facts about collagen: Collagen is typically extracted from bovine (cow), marine (fish), or chicken sources. It is not a complete protein and does not contain all 9 essential amino acids. It is naturally very high in three amino acids: glycine, proline, and hydroxyproline. These are the building blocks of connective tissue. Collagen supplements are typically hydrolysed, meaning the protein has been broken down into smaller pieces called peptides, which are easier for the body to absorb. Whey vs collagen at a glance A quick side-by-side, so you can see the differences at a glance: Feature Whey Protein Collagen Made from Milk (whey portion of cheese-making) Bovine, marine, or chicken sources Complete protein? Yes, all 9 essential amino acids No, missing tryptophan amino acid Key amino acids BCAAs, especially leucine Glycine, proline, and hydroxyproline Main role Building and repairing muscle Structural support (skin, joints, bones) Best for Muscle support, preventing age-related muscle loss, balancing meals Skin, joints, hair, nails, connective tissue When to take Post-workout or as a meal protein top-up Any time, often with coffee in the morning The amino acid difference If you want to see just how different these two proteins really are, have a look at the building blocks or amino acids. This chart shows the amino acid content of both proteins, side by side, in grams per 100g of protein. Whey's main pro is leucine. Whey contains around 3.6 times more leucine than collagen. Leucine is the amino acid uniquely responsible for triggering muscle protein synthesis, which is why whey is the tool for muscle building. Collagen's pros are glycine, proline, and hydroxyproline. Together these three amino acids make up nearly half of collagen's entire structure. They are the building blocks of the connective tissue that keeps your skin, joints, and bones strong. Collagen contains no tryptophan. This is one of the 9 essential amino acids, which is why collagen is technically an incomplete protein. Hydroxyproline is unique to collagen. It is barely found anywhere else in nature. Which is why nothing else quite does what collagen does for connective tissue. Which should you choose? Choose whey if: You are looking to build or preserve muscle You are training regularly, especially strength training You are over 50 and want to protect against age-related muscle loss (sarcopenia) You are looking for a high-protein snack or breakfast supplement You want a complete protein that fills nutritional gaps Choose collagen if: You are focused on skin health, elasticity, or hydration You are supporting joint comfort or connective tissue recovery You want to support hair, nail, and gut lining health You are over 25 and want to top up what your body is starting to produce less of Choose both if: You want the full broad benefit of muscle support, connective tissue support, as well as hair, skin, and nails support. Nothing about these two proteins competes or conflicts—they complement each other. Whey protein and collagen are two very different proteins, doing two very different jobs. Framing them as rivals misses the point. They are not competitors. They are complements. At Sally-Ann Creed®, we offer both because we believe both matter. Our whey protein isolate for the muscle-building, complete-protein side of the equation. Our collagen for the skin, joint, hair, and connective tissue side. Explore our range: ♥ Pure Whey Protein Isolate → ♥ Pure Collagen Peptides → If you have any questions or want to learn more, please contact our dietitian at dietitian@sallyanncreed.co.za ♥ This article is for educational purposes only and is not intended to diagnose, treat, or replace medical advice. If you have any concerns about protein intake, are managing a medical condition, or are pregnant or breastfeeding, please consult a qualified healthcare practitioner before starting any new supplement.
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Gut health basics 101
"Gut health" is one of those phrases we hear everywhere these days. On social media, in wellness magazines, from friends, from doctors, and, we suspect, from anyone who has recently started drinking kefir. It has become one of the most talked-about topics in nutrition, and yet, if we are honest, most of us still could not confidently explain what "the gut" actually is, or what a "microbiome" really does, or what the difference is between a prebiotic and a probiotic. If any of that sounds familiar, this blog is for you. We would love to walk you through the basics of gut health without any jargon we do not explain first. By the end, you will have a proper map in your head of what your gut is, what lives inside it, and why so much of your health, from digestion to immunity to mood, is being shaped by what is happening in there. The structure Your digestive system is the long, beautifully organised passageway that food travels through, from the moment you take a bite until the moment your body says goodbye to whatever is left. It stretches for several metres through the body, which is quite surprising given that all of it is neatly tucked into your torso! Technically, the "gut" can refer to the whole gastrointestinal tract, from mouth to bottom. In fact, a 2026 international expert consensus defined gut health as "a state of normal gastrointestinal function without active gastrointestinal disease and gut-related symptoms that affect quality of life." When people talk about "gut health" in everyday conversation, however, much of the attention tends to centre around the intestines and the gut microbiome, most of which is concentrated in the large intestine. The microorganisms Inside you, right now, there are trillions of microorganisms. Bacteria, yes, but also viruses, fungi, and other tiny life forms. Most of them live in your large intestine. Together, they are called your microbiome, and they are one of the most extraordinary things about being human. ❤ Your gut microbes can weigh around 200g in total ❤ You carry around 38 trillion microbial cells in your body, comparable to the number of your own human cells ❤ The genes inside your microbiome outnumber your own genetic code by around 150 to one ❤ Every person's microbiome is entirely unique. Even identical twins have different microbiomes These little tenants do far more than digest food. They make certain vitamins for you (like vitamin K and some B vitamins), they train your immune system, they produce compounds that talk to your brain, they help maintain the lining of your gut, and they ferment fibre into substances that keep the whole system healthy. Which is why the phrase "trust your gut" turns out to be much more literal than we ever realised. A little glossary of the words you might keep hearing Microbiome and microbiota Almost interchangeable, though technically slightly different. The microbiota refers to all the microbes themselves. The microbiome refers to the microbes plus their genetic material and everything they produce. In everyday conversation, both are used to mean roughly the same thing. Probiotics Live beneficial microbes that, when consumed in adequate amounts, can be helpful to your health. Found naturally in fermented foods like yoghurt, kefir, sauerkraut, kimchi and miso. Also available as supplements. Prebiotics The food that your gut microbes love to eat. Prebiotics are types of fibre and plant compounds that we cannot digest, but our microbes can. Found in foods like onions, garlic, leeks, asparagus, oats, bananas and legumes. Postbiotics This can have two meanings. Postbiotics are inactivated microorganisms and/or their components or compounds produced by the microorganisms that have been shown to provide a health benefit. Unlike probiotics, the microorganisms themselves are no longer alive. This is the category that pasteurised or inactivated beneficial microorganisms can fall into eg Sally-Ann Creed® Akkermansia Postbiotic. Synbiotics Any product or food that contains both prebiotics and probiotics together. The idea is that you provide both the beneficial microbes and the food they need to thrive. Fermentation The process by which microbes break down carbohydrates in the absence of oxygen. It happens in your gut every day, and it also happens in the making of sourdough, yoghurt, wine, beer, kimchi and sauerkraut. Short-chain fatty acids (SCFAs) The beneficial compounds your gut microbes produce when they ferment fibre. Butyrate is the most famous one and is the preferred fuel source of the cells lining your colon. SCFAs are one of the main reasons fibre is so wonderful for you. Intestinal permeability The scientific term for how easily substances pass through the lining of your gut. A small amount of permeability is normal and necessary. When it becomes excessive, some researchers refer to it colloquially as a "leaky gut", though this is still an actively researched area rather than a formal medical diagnosis. Dysbiosis An imbalance in the microbial community, either too few of the helpful microbes, too many of the less helpful ones, or a loss of overall diversity. Dysbiosis is linked with a wide range of conditions from digestive discomfort to skin issues. Gut-brain axis The two-way communication system between your gut and your brain, largely via the vagus nerve, plus a network of hormones and immune signals. This is why your emotions can affect your digestion, and why what happens in your gut can affect your mood. The vagus nerve A long cranial nerve that connects your brain directly to your gut (and to most of your other organs). It is one of the main highways along which your gut and brain communicate. Why any of this actually matters The reason gut health has become such a huge topic is because researchers keep discovering that the gut influences so much more than digestion. Immunity. A significant proportion of your immune system resides in tissue lining your gut, sometimes referred to as gut-associated lymphoid tissue (GALT). A well-supported gut microbiome helps train and regulate your immune response. Mood and mental health. The gut and brain communicate continuously through what we now call the gut-brain axis, involving the vagus nerve, immune signals, hormones and microbial metabolites. Interestingly, most of the body's serotonin is produced in the gastrointestinal tract, although this serotonin does not directly cross into the brain. Researchers are continuing to investigate how the microbiome may influence mood, stress and mental health through these interconnected pathways. Skin. Researchers are increasingly studying connections between the gut microbiome and inflammatory skin conditions such as acne, eczema and rosacea, an emerging area sometimes called the gut-skin axis. Hormones. Certain gut microbes help metabolise oestrogen, which means gut health may play a subtle role in hormone balance, particularly for women. Weight and metabolism. Emerging research suggests the microbiome influences how we extract energy from food, how full we feel after meals, and even our tendency to store fat. Sleep and energy. Sleep and the gut microbiome also appear to have a two-way relationship. Studies have found associations between sleep patterns and differences in gut microbial communities. Small, everyday ways to support your gut The most powerful things you can do for your gut are almost embarrassingly simple. Eat more plants, and eat more different plants. Diversity of plants supports diversity of microbes. Include some fermented foods. A spoonful of sauerkraut with a meal, a small glass of kefir in the morning, or a serving of plain live yoghurt with breakfast can all help. Feed the microbes with fibre. Prebiotic fibres from oats, legumes, onions, garlic, leeks and slightly underripe bananas are especially useful. Cut back on ultra-processed foods. Highly processed foods tend to be low in fibre and high in additives that some research suggests can disrupt the microbiome. Sleep and move. Both regular sleep and regular movement have been shown to positively influence the microbiome. Be careful with unnecessary antibiotics. Antibiotics can be life-saving when needed, but they also disrupt the microbiome significantly. If you need them, they are worth taking. If you can avoid unnecessary ones, that helps. Manage stress. Chronic stress genuinely affects gut function and microbial balance. Anything that supports your nervous system, like breathwork, time in nature, or good sleep, also supports your gut. A little something from us Because we love this topic so much, we have put together a range of gut-supporting supplements: a probiotic (live beneficial microbes), a prebiotic (the fibre that feeds them), and a postbiotic (an inactive form of a beneficial bacterium). Each one supports a different part of the same beautiful ecosystem, and they can be used on their own or together depending on what your gut needs. Explore our range: ❤ Prebiotic (Maxifos Prebiotic Powder) → ❤ Probiotic (Maxibiotic 20) → ❤ Postbiotic (Akkermansia Postbiotic) → If you have any questions or want to learn more, please contact our dietitian at dietitian@sallyanncreed.co.za ❤ This article is for educational purposes only and is not intended to diagnose, treat or replace medical advice. If you have any concerns about your gut health or are managing a digestive condition, please consult a qualified healthcare practitioner before making significant changes to your diet or supplement routine. References 1. Marco ML, Cunningham M, Bischoff SC, et al. The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of gut health. Nature Reviews Gastroenterology & Hepatology. 2026;23:432–448. 2. Salminen S, Collado MC, Endo A, et al. The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of postbiotics. Nature Reviews Gastroenterology & Hepatology. 2021;18:649–667. 3. Marco ML, Sanders ME, Gänzle M, et al. The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on fermented foods. Nature Reviews Gastroenterology & Hepatology. 2021;18:196–208. 4. Ross FC, Patangia D, Grimaud G, et al. The interplay between diet and the gut microbiome: implications for health and disease. Nature Reviews Microbiology. 2024;22:671–686. 5. Loh JS, Mak WQ, Tan LKS, et al. Microbiota-gut-brain axis and its therapeutic applications in neurodegenerative diseases. Signal Transduction and Targeted Therapy. 2024;9:37.
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The story of AI
Have you noticed that "AI" seems to have appeared everywhere? It is on our phones, in our search results, even being used in some of the tools we use for work. Depending on who you ask, it is either the greatest invention since the internet, or the beginning of the end. We don't think either is quite true. We thought it might be nice to write a blog on what AI is and without any hype and without any doom. Where AI came from and how it actually works. What is AI? Artificial intelligence, or AI, refers to computer systems that are designed to perform tasks that would normally be associated with "human intelligence" such as recognising speech, translating languages, solving problems or generating text. Chances are, you've already been using AI for years without even realising it. When your phone predicts the next word you're typing When Netflix recommends a programme When Google Maps reroutes you around traffic When your email filters out spam, that's all AI The type of AI that has become famous over the past few years is called a Large Language Model (LLM). Instead of memorising answers like a giant encyclopaedia, these models learn patterns from enormous amounts of text, including books, websites, scientific papers and publicly available information. When you ask a question, they use those patterns to generate what they predict is the most helpful response. But that is all it is. This is one of the most important things to understand about AI. It doesn't think the way you do or felt pain or ever been hungry. It doesn't know who you are unless you tell it. It generates responses based on patterns it has learned. And that's why AI can be incredibly helpful, but it also should never replace your own judgement or the advice from a qualified healthcare practitioner. A short history 1950 The mathematician Alan Turing published a paper called "Computing Machinery and Intelligence", which asked the now-famous question, "Can machines think?". He proposed what became known as the Turing Test: if a person could not tell whether they were talking to a human or a machine, the machine could be said to be intelligent. This paper is considered the beginning of AI as a serious idea. 1966 A researcher at MIT called Joseph Weizenbaum created ELIZA, one of the first chatbots. It mimicked a psychotherapist by rephrasing whatever you said back to you as a question. If you typed: "I'm feeling anxious today." ELIZA might reply "Why do you think you're feeling anxious?". It was simple, and yet people using it began to open up to it as if it were a real person. Weizenbaum was reportedly unsettled by how easily humans formed emotional bonds with a machine. Nearly sixty years later, we are seeing exactly the same thing with modern AI chatbots. 1997 When the computer beats the chess champion. IBM's chess-playing computer Deep Blue defeated the reigning world champion Garry Kasparov. For many people, this was the moment they realised computers could outperform humans in tasks once thought to require uniquely human intelligence. 2017 A group of Google researchers published a paper called "Attention Is All You Need", which introduced a new AI architecture called the transformer. Instead of reading one word after another like older computer systems, transformers learnt to understand the relationships between all the words in a sentence at the same time and today, almost every modern AI chatbot including ChatGPT, Claude, Gemini and Microsoft Copilot is built using this breakthrough. 2022 On 30 November 2022, OpenAI released a chatbot called ChatGPT. Within five days, it reached one million users. Within two months, it had reached 100 million users, making it the fastest-growing consumer application in history at the time. To put that into perspective, we researched that Instagram took around two and a half years to reach the same number. By early 2026, ChatGPT had grown to around 900 million weekly active users, showing just how rapidly AI has become part of everyday life. What are people actually using AI for? If you are new to AI these are some examples that it is being used for: Summarising a long document into three bullet points Helping a child understand tricky maths homework Suggesting recipe ideas for whatever is left in the fridge Translating a menu on holiday Preparing questions to ask a doctor before an appointment Explaining a medical or scientific term in plain language Brainstorming a birthday present Here are a few real examples we tried, to give you a sense of what that looks like in practice. An everyday example, turning what you have in the fridge into three dinner ideas in seconds. A learning example, using AI to make a tricky word easier to picture. For example, you could ask AI to explain what fibre is or summarise a scientific paper on vitamin D. But if you ask whether you need vitamin D, that's a question that still requires your medical history, blood tests and advice from your healthcare professional. The exciting bit and the slightly worrying bit One of the reasons AI feels so remarkable is that it can appear to "understand" us. You can ask it to explain a blood test, rewrite a difficult email, plan a week's meals or even help you understand a research paper. Often, the answers sound thoughtful, confident and surprisingly human. But there is something important to remember. AI is designed to produce the most likely answer based on patterns in the information it has learned from. It does not independently verify every fact before it responds, and it can occasionally produce information that is inaccurate or outdated while sounding completely convincing. This is sometimes called an AI hallucination. For example it might invent a paper that doesn't exist or give a wrong date for an event. It is one of the reasons we always recommend checking important medical, legal or financial information with trusted sources. Will AI replace us? If history can tell us anything is that technology, rather than eliminating jobs, usually changes them. Calculators did not replace mathematicians. GPS did not replace pilots. The internet didn't replace teachers. Instead, they changed how people worked. The same is likely to happen with AI. Many repetitive tasks may become faster, allowing professionals to spend more time doing the things that require human judgement, empathy, creativity and experience. Which AI should you use? You may have heard names like ChatGPT, Claude, Gemini and Copilot. Our IT colleague explained it to us that the different types are like different makes of cars. ChatGPT (OpenAI) is for everyday questions, writing, brainstorming ideas, learning new topics, explaining complex concepts and coding. It is one of the most widely used AI assistants in the world. Claude (Anthropic) is known for writing and working with long documents. Many people enjoy using Claude for reports, creative writing and detailed analysis. Gemini (Google) is Google's AI assistant that works closely with Gmail, Google Docs and other Google services. It is particularly useful for people already using Google. Microsoft Copilot is built into Microsoft Word, Excel, Outlook and Teams. Copilot is designed to improve productivity by helping users draft documents, analyse spreadsheets and summarise meetings. Our thoughts AI isn't magic, it isn't alive and it is not perfect. But it could be one of the most important tools humanity has ever built. Like the internet before it, it will almost certainly change the way we learn, work and solve problems. Use it to learn. Use it to save time. Use it to explore ideas. But for important decisions, especially those involving your health, keep asking questions, keep thinking critically and keep speaking to trusted professionals. Technology will continue to evolve.Human judgement will always matter. If you have any questions or want to learn more, please contact our team at admin@sallyanncreed.co.za ❤ This article is for educational purposes only and is not intended to diagnose, treat or replace medical, legal or financial advice. AI tools can be a useful starting point for learning, but important decisions, especially those relating to your health, should always be discussed with a qualified professional.
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The many faces of sugar
Understanding the family of carbohydrates behind your everyday food If you have already read our piece on sugar metabolism →, you will know how a mouthful of food travels through the body and becomes energy. Sugar is not a single substance, it is a whole family of carbohydrates, some naturally in fruit and dairy, some added to processed foods, some hidden inside grains and vegetables, some tied up in fibre. Each type behaves a little differently once inside your body. Some rush in quickly, others drift in slowly and some are not digested at all. This blog is here for you to understand sugars a little better, and without a single wagging finger. Meet the family When we say "sugar", we are really talking about a family of carbohydrates. They differ in size, meaning how many sugar units are joined together, and that changes how they are digested, absorbed and used for energy. There are three broad groups. Monosaccharides: single sugars These are the simplest sugars. One unit only, small enough to be absorbed straight into your bloodstream without further digestion. Glucose: the sugar your body ultimately uses for fuel. Most carbohydrates end up as glucose after digestion. Found in small amounts in honey and fruit. Fructose: the natural sugar in fruit and honey. Handled a little differently by the body, taking a detour through the liver before it can be used. Galactose: usually found alongside glucose in lactose (milk sugar). Disaccharides: pairs of sugars Two monosaccharides linked together. Your body needs to snip them apart before they can be absorbed. Sucrose = glucose + fructose. This is table sugar, and what you will find in sweetened drinks, sauces, biscuits and most sweet treats. Lactose = glucose + galactose. The natural sugar in milk, yoghurt and cheeses. Maltose = glucose + glucose. Forms during starch breakdown, and shows up in malted products, some cereals and beers. Polysaccharides: long chains of sugars Many sugar units linked together in long chains. Some of them we digest, and some of them we do not, which is where things get really interesting. Starch: the storage form of glucose in plants. Found in grains, potatoes, maize, rice, oats and legumes. Digested into glucose over time. Glycogen: the storage form of glucose in animals and humans. Held in the liver and muscles as a back up energy reserve. Fibre: long chains of sugars that we do not digest at all. Fibre is technically a polysaccharide, but its magic is that we cannot digest it. Which sounds like a failure until you understand what it actually does inside us. Soluble fibre forms a soft gel in your gut. It slows digestion, feeds your gut microbes, and helps flatten the rise in blood sugar after a meal. Found in oats, psyllium, and the pectin in apples and citrus. Insoluble fibre adds bulk to your stool and keeps things moving nicely. Found in wheat bran and vegetable skins. Resistant starch is a special kind of starch that behaves like fibre. It resists digestion in the small intestine, then arrives in your large intestine to feed your gut microbes. Found in slightly underripe bananas, legumes, and in rice or potatoes that have been cooked and then cooled. Fibre and resistant starch slow glucose absorption, feed your microbes, and help you feel full for longer. Why the packaging matters Here is one of the most important and exciting ideas in modern nutrition. The same sugar can behave completely differently depending on the "packaging" it comes in. Take an apple. It contains fructose and glucose, roughly the same sugars you would find in a fizzy drink. But when you eat an apple, those sugars are locked inside the fruit's cell walls. They are surrounded by fibre, water, vitamins and antioxidants. The sugars moves out slowly as your body breaks the fruit down. Your blood sugar rises gently. Your body handles it much easier. Now take the same apple, blend it into juice and strain out the fibre. Suddenly the same sugars are free, unbound and ready to hit your bloodstream almost immediately. The cell walls are gone. The fibre is gone. The fruit is gone, in a sense. This concept is called the food matrix, and it is why nutrition scientists increasingly say that how the food is structured is also very important along side what a food contains. An apple is not the same as apple juice. A whole grain is not the same as refined flour. The sugars may look similar on paper, but the packaging is completely different, and your body responds accordingly. What this means for your plate Once you understand the family of sugars and the power of the food matrix, here are a few practical takeaways. Whole fruit is not the same as fruit juice. Enjoy your fruit whole, with the skin where possible. Save juice for occasional treats. Whole grains carry their own fibre. Oats, brown rice, wholewheat bread, quinoa and barley all release their sugars more slowly than their refined cousins. Choose them more often. Cooked-and-cooled starches. Cooking rice or potatoes and then cooling them (even briefly) creates resistant starch, which behaves more like fibre than glucose! Read labels for free sugars. Anything ending in "-ose" (sucrose, glucose, fructose, dextrose, maltose) is a form of sugar. So are syrups, honey, agave, and fruit juice concentrates. Give your fibre some love. Most South Africans eat far less fibre than recommended. Aim for 25 to 30 grams a day, from a variety of vegetables, legumes, whole grains, nuts, seeds and fruit. A note on the "healthy" sugars Our ethos at Sally-Ann Creed® is centred on education, not fearmongering. We do not want to promote restriction or label foods as "good" or "bad", or even simply "healthy" and "unhealthy". However, it is helpful to understand that some sugars marketed as more natural or healthier can still affect blood glucose in a similar way to ordinary table sugar. Honey, coconut sugar, maple syrup and agave may differ slightly in taste, processing and micronutrient content, but they are still sources of added sugar. This does not mean that you need to avoid them completely. It means that they are best enjoyed mindfully and in context, rather than assumed to have no effect on blood sugar. The graph below provides an example of this. This blood-glucose curve from one participant in a study compared the same amounts of honey and glucose. In this example, honey produced a lower glucose response than pure glucose (not table sugar), and both caused a considerable rise in blood glucose. As always if you have any questions or want to learn more, please contact our dietitian at dietitian@sallyanncreed.co.za ❤ This article is for educational purposes only and is not intended to diagnose, treat or replace medical advice. If you have any concerns about your blood sugar, metabolic health, or are managing a chronic condition such as diabetes, please consult a qualified healthcare practitioner before making significant changes to your diet, exercise routine or medication. References 1. Gonzalez JT. Are all sugars equal? Role of the food source in physiological responses to sugars with an emphasis on fruit and fruit juice. European Journal of Nutrition. 2024;63(5):1435–1451. 2. Capuano E, Janssen AEM. Food matrix and macronutrient digestion. Annual Review of Food Science and Technology. 2021;12:193–212. 3. Xiong K, Wang J, Kang T, Xu F, Ma A. Effects of resistant starch on glycaemic control: a systematic review and meta-analysis. British Journal of Nutrition. 2021;125(11):1260–1269. 4. Abdulrhman M, El Hefnawy M, Ali R, Abou El-Goud A. Honey and type 1 diabetes mellitus. In: Liu CP, editor. Type 1 Diabetes: Complications, Pathogenesis, and Alternative Treatments. IntechOpen; 2011.
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Sugar metabolism
What your blood sugar has to do with your energy, your focus, and that afternoon crash There is a moment many of us know quite well. It is somewhere between 2 and 4 in the afternoon. Lunch was two hours ago, the emails are still coming in, and your brain, which was doing quite well earlier, seems to have slowed and clock out. Your eyelids feel heavy, your motivation dips. And almost without thinking, you find yourself walking towards the coffee machine, or the biscuit tin, or both. If this sounds familiar, welcome. You are not weak-willed. You could be riding a rollercoaster you never signed up for, and it has a name. Blood sugar. More precisely, the rise, the crash, and the rebound that happens inside you every time you eat. This blog is here to explain what is actually going on, why it matters more than most of us realise, and what you can do about it. A quick word on sugar itself Before we follow a mouthful of food on its journey, a very quick note. "Sugar" is not a single substance. It is a whole family of carbohydrates, some naturally in fruit and dairy, others added to processed foods, others hidden inside starches, others tied up in fibre. Each type behaves a little differently once inside your body. If you would like to understand the different types of sugar, where they come from and how they compare, we have written a companion piece: The many faces of sugar → For now, know this: whatever type of sugar or starch you eat, your body eventually breaks most of it down into one small molecule called glucose. And glucose is where the real story begins. So why should we care? Managing your blood sugar is one of the most powerful things you can do for your everyday wellbeing. Supporting healthy glucose regulation may help with appetite and everyday energy patterns and is an important part of long-term metabolic health. Every cell in your body needs a steady supply of fuel. Your brain is a demanding customer, and under usual circumstances glucose is its main source of fuel. When your glucose supply arrives in steady waves, your cells are happy! When it arrives in sudden peaks followed by dramatic troughs, your body has to work much harder to keep up. You have almost certainly felt this happening. The heavy-limbed feeling after a big pasta lunch. The mid-morning crash after a breakfast of just coffee and toast. The strange irritability that arrives when you have gone too long without eating. The journey of a mouthful of food To understand blood sugar properly, it helps to follow a mouthful of food on its actual journey through the body. Let us take a slice of wholegrain toast with a little honey, and follow it from your first bite to the moment its energy is put to work. More on step 6 Once inside your cells, glucose has three possible fates. First, it can be used immediately for energy. Your cells break glucose down further inside tiny power stations called mitochondria, producing ATP, the actual currency of energy in your body. Every heartbeat, every thought, every breath is powered by ATP. Second, it can be stored for later. Your liver and muscles store extra glucose in the form of glycogen, essentially the body's short-term battery, as it is held in reserve for when you need energy quickly. We use this in exercise for example, which is why many athletes choose to do carb-loading (which is when they consume a larger amount of carbs before a race) to maximize their glycogen storage. Third, if there is more glucose than your body needs right now, and your glycogen stores are already full, your liver converts the excess into fatty acids, which are then transported to your adipose (fat) tissue and stored for the long term. This is your body's natural way of "saving fuel" for if there is scarcity, an incredibly clever design that once kept our ancestors alive through winters, but which does not always serve us well in a world of constant, easy food. As insulin does its work, your blood sugar level gradually falls back towards where it started. In a well-functioning system, this happens gently, over a couple of hours. Your energy stays steady, your focus stays clear, and you feel neither jittery nor sleepy. Understanding your blood sugar is not about fear or restriction at all. It is about noticing the patterns in your own energy, your own hunger, your own focus, and making choices that support your body rather than fight against it. The rollercoaster is optional. Most of us are just riding it because no one told us there was another way. Now you hopefully know. What you can do to help this curve Build balanced plates. Combine carbohydrates with protein, fibre and healthy fats at every meal. Protein and fat slow down the release of glucose from the small intestine, so instead of a sharp peak you get a gentle wave. A slice of toast with butter and eggs is a very different glucose story from a slice of toast alone. Choose less refined carbohydrates more often. Sweet potato with the skin on. Brown rice or lentils rather than white rice. Wholegrain bread rather than white. These foods still give you carbohydrates, but they release the glucose slowly and steadily. Move after meals. A ten-minute walk after eating is actually a great tool for managing post-meal glucose. When your muscles contract during movement, they take up glucose from the blood directly, without needing as much insulin to do so. It does not have to be exercise. Even tidying the kitchen counts. Do not skip meals then overeat. For some people, long gaps followed by a large carbohydrate-rich meal may produce a greater post-meal glucose response. Regular, moderate meals keep the rollercoaster more steady. Eat your vegetables and protein first. There is a growing body of research showing that eating fibre and protein before the starchier carbohydrates within the same meal can reduce the glucose response to that meal. Sleep and stress matter. Some studies have actually shown that poor sleep and high stress can both raise blood sugar the next day. Protecting your rest and your nervous system is not separate from your metabolic health. As always if you have any questions or want to learn more, please contact our dietitian at dietitian@sallyanncreed.co.za ❤ This article is for educational purposes only and is not intended to diagnose, treat or replace medical advice. If you have any concerns about your blood sugar, metabolic health, or are managing a chronic condition such as diabetes, please consult a qualified healthcare practitioner before making significant changes to your diet, exercise routine or medication. References 1. Wyatt P, Berry SE, Finlayson G, et al. Postprandial glycaemic dips predict appetite and energy intake in healthy individuals. Nature Metabolism. 2021;3:523–529. 2. Berry SE, Valdes AM, Drew DA, et al. Human postprandial responses to food and potential for precision nutrition. Nature Medicine. 2020;26:964–973. 3. Engeroff T, Groneberg DA, Niederer D, et al. After dinner rest a while, after supper walk a mile? A systematic review with meta-analysis on the acute postprandial glycaemic response to exercise before and after meal ingestion in healthy subjects and patients with impaired glucose tolerance. Sports Medicine. 2023;53:849–869.
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Are you iron deficient?
Tiredness has become so normalised it is almost a personality trait. But persistent fatigue, particularly in women, is one of the most common early signs of one of the most under-diagnosed deficiencies in the world. Anaemia affects around one in three women globally, and iron deficiency is one of the leading contributors. Closer to home, a South African review found that between 1997 and 2021, anaemia prevalence in women of reproductive age ranged from 22% to 44%, while iron deficiency ranged from 7.7% to 19%. Yet most cases go undetected because the symptoms develop slowly, testing is not always comprehensive, and some laboratory cut-offs may not yet reflect newer guidance around earlier-stage deficiency. 1 in 3 Women globally are affected by anaemia 44% Peak anaemia prevalence in SA women of reproductive age (1997–2021) We talk about fatigue, joke about it, push through it — and rarely stop to ask what it is actually telling us. Symptom checker Before we go into the stages of iron deficiency, risks and testing — here is a symptom guide to help you recognise what to look for. Important: This checklist is for informational purposes only and does not constitute medical advice or a diagnosis. Please consult a qualified healthcare practitioner before starting any supplementation. Signs and symptoms to look for Energy and cognition Persistent fatigue, especially that mid-afternoon wall Brain fog and poor concentration Reduced exercise tolerance — things that used to feel easy suddenly don't Light-headedness or dizziness on standing Hair, skin and nails Increased hair shedding, particularly around the temples and parting Brittle, ridged or spoon-shaped nails (koilonychia) Dry, pale and dull complexion that no amount of moisturiser quite fixes Cracks at the corners of the mouth (angular cheilitis) Pale lower inner eyelids Heart, breath and circulation Shortness of breath on stairs or hills that never used to feel hard Heart palpitations or a noticeably faster heartbeat at rest Cold hands and feet, even when the rest of you feels warm Mood, sleep and nervous system Restless legs at night or that uncomfortable urge to move them just as you settle Anxiety, irritability or low mood without an obvious cause Poor sleep quality — waking unrefreshed despite the hours Less well-known signs Cravings for ice (pagophagia) or non-food items like soil or clay (pica) A smooth, sore or unusually red tongue (atrophic glossitis) More frequent colds and infections than usual Difficulty regulating body temperature There are three stages, not one Most people think of iron deficiency as something you either have or don't. But iron deficiency develops in three distinct stages — and most of us never hear about the first two. Stage1 Depleted iron stores The body's iron reserves (stored as ferritin) are running low, but blood iron and haemoglobin still look normal on a standard full blood count. Symptoms — particularly fatigue, hair shedding, poor concentration and reduced exercise tolerance — can already begin here. Most lab reports will still print "normal" at this stage. Stage2 Iron deficiency without anaemia (IDWA) Iron stores are low and circulating iron may be reduced, but haemoglobin has not yet dropped below the anaemia range. Symptoms can become more noticeable here — even though a person may not yet be classified as anaemic. Stage3 Iron deficiency anaemia (IDA) Haemoglobin has dropped below the normal range and the body cannot produce enough healthy, oxygen-carrying red blood cells. This is the most severe stage and the one most healthcare systems still focus on for diagnosis. By the time you reach it, you have usually been deficient for months or even years. Who is at higher risk? Menstruating women. Heavy periods (menorrhagia) are one of the most common causes of iron deficiency in women under 50. Pregnant and postpartum women. Iron needs nearly double in pregnancy as the body builds blood volume for two. Plant-based eaters. Iron from plant foods (non-haem iron) is less bioavailable than iron from animal foods, and compounds like phytates, polyphenols and tannins can reduce absorption further. Athletes and endurance trainers. Higher demands, increased losses through sweat and foot-strike haemolysis all deplete iron stores faster. Women with PMOS (formerly PCOS) or endometriosis due to chronic blood loss and hormonal factors. People with low stomach acid or on PPIs. Stomach acid is essential for converting dietary iron to its absorbable form. Long-term acid-suppressing medications — and age-related decline in stomach acid — can reduce iron uptake significantly. People with gut inflammation. Coeliac disease, inflammatory bowel disease and other gut conditions that affect absorption increase the risk. Anyone with hidden blood loss. Haemorrhoids, ulcers and undiagnosed digestive bleeding can quietly deplete iron over months without obvious symptoms. How to test for iron deficiency If you suspect you might be low in iron, please see your doctor and request a blood test. The most useful is a full iron panel (sometimes called iron studies) — not just a haemoglobin or full blood count alone. A full iron panel usually includes: Ferritin — the storage form of iron. This gives the earliest warning of deficiency and is the most important single marker to request. Serum iron — the iron currently circulating in your blood. Highly variable hour to hour, so should always be interpreted alongside the others. Transferrin saturation (TSAT) — the percentage of your iron-transport protein actually carrying iron. A TSAT below 20% is strongly suggestive of iron deficiency. Full blood count (FBC) — particularly haemoglobin (Hb) and mean corpuscular volume (MCV). A low MCV is a classic finding in iron deficiency anaemia. C-reactive protein (CRP) — a measure of inflammation. If ferritin looks "normal" but CRP is elevated, your true iron stores may be considerably lower than the number suggests. Total iron binding capacity (TIBC) — how much iron your blood is capable of carrying. Typically rises when iron stores are low. Haematocrit (PCV) — the percentage of your blood volume made up by red blood cells. Lower than normal indicates anaemia. Why ferritin alone is not always enough Ferritin is an "acute-phase reactant" — it rises in response to inflammation, infection, liver issues, alcohol intake, obesity and even strenuous exercise. Someone who is genuinely iron-deficient can show a perfectly normal ferritin number if there is background inflammation. For many years, the standard cut-off for iron deficiency was a ferritin below 12–15 µg/L. Many labs have since updated their lower reference range to 30 µg/L, and the American Society of Hematology moved in the same direction in its 2025 draft recommendations — particularly for menstruating and pregnant individuals. If your ferritin comes back in the 15–30 µg/L range and your doctor says your iron is fine, it is reasonable to ask whether the newer thresholds are being applied — particularly if you are symptomatic. The South African picture A 2025 Cape Town birth cohort study found that iron deficiency may be far more common than standard blood tests suggest. When researchers adjusted ferritin for inflammation, iron deficiency estimates rose to as high as 55% in pregnant women and 47% in postnatal women. The numbers varied depending on the method used, but the takeaway was clear: in South African women, iron deficiency is easy to miss. A note on self-supplementing If you recognise yourself in several of the signs above, please do not start a high-dose iron supplement before testing. There are two important reasons. First: some people have iron overload conditions (such as haemochromatosis) where additional iron is harmful. Without testing, you cannot know which side of the line you are on. Second: many symptoms of iron deficiency overlap with other conditions — thyroid issues, B12 deficiency, vitamin D deficiency, sleep disorders and depression. Testing helps make sure you are addressing the right thing. Want to go deeper? We've written a follow-up piece on how iron actually works in the body, why the form of iron matters so much, and what to look for in a well-formulated supplement. Read on the blog This article is for educational purposes only and is not intended to diagnose, treat or replace medical advice. Iron deficiency, like all health concerns, should be assessed and managed in consultation with a qualified healthcare practitioner. Please do not begin iron supplementation without prior testing. References Ringshaw JE, Zieff MR, Williams S, et al. Iron deficiency anaemia in mothers and infants with high inflammatory burden: Prevalence and profile in a South African birth cohort. PLOS Global Public Health. 2025;5(7). Link Turawa E, Awotiwon O, Dhansay MA, et al. Prevalence of Anaemia, Iron Deficiency, and Iron Deficiency Anaemia in Women of Reproductive Age and Children under 5 Years of Age in South Africa (1997–2021). Int J Environ Res Public Health. 2021;18(23):12799. Link An audit of the iron status of patients at Chris Hani Baragwanath Academic Hospital, Johannesburg. 2024. Link British Society for Haematology. Identification and management of preoperative anaemia in adults. Br J Haematol. 2024;205(1):88–99. Link Rethinking ferritin thresholds: towards a physiological-based definition of iron deficiency. The Lancet Global Health. 2025. Link
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Iron, simplified
How much iron you need, where to find it in food, what helps your body absorb it and what to consider when food alone is not quite enough. Iron is one of the most common nutrient deficiencies in the world, and one of the most frustrating to correct. Not because iron itself is difficult to find — it is present in plenty of foods — but because not all iron is the same. Different forms behave very differently in the body. The cofactors that help iron work are often missing from supplements, and the side effects of poorly designed iron products are often what stop people from continuing long enough to feel a difference. This guide is here to simplify iron: how much you need, where to find it and how to absorb it more effectively. Why iron matters Iron is involved in more body processes than most of us realise. It is not simply a “blood mineral”. In one sentence, iron helps carry oxygen around your body — but it does much more than that. Oxygen transport: Iron sits at the centre of haemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. When iron is depleted, tissues may receive less oxygen than they need, contributing to tiredness and reduced exercise tolerance. Energy production: Your cells use iron to produce ATP, the body’s energy currency. Low iron can therefore affect the amount of energy your cells can generate. Brain function: Iron is needed for neurotransmitter production and normal nerve function. Low iron may affect concentration, mood and sleep. Immune function: Iron is required for the development and activity of immune cells, including those involved in fighting infection. Hair, skin and nails: Hair follicles, skin cells and nail beds are metabolically active tissues, which is why they may show early signs of iron depletion, such as increased hair shedding or brittle nails. Pregnancy and fetal development: Iron requirements rise significantly during pregnancy to support increased blood volume, placental development and the baby’s growth and brain development. How much iron do you need each day? Your iron needs change considerably across your life. Menstruation and pregnancy increase requirements, while needs generally fall after menopause. Life stage Daily iron need Children 9–13 years 8 mg Adolescent girls 14–18 years 15 mg Adolescent boys 14–18 years 11 mg Women 19–50 years 18 mg Men 19+ years 8 mg Pregnant women 27 mg Breastfeeding women 9–10 mg Women and men 51+ years 8 mg Keep in mind These are general international guidelines. Individual needs may differ according to menstrual blood loss, pregnancy, dietary pattern, athletic load, gut health, medications and existing iron status. A healthcare practitioner can help tailor recommendations to the individual. Two types of iron Haem iron comes from animal foods. It is generally absorbed more efficiently — approximately 15–35% — and is less affected by other foods eaten at the same meal. Non-haem iron comes from plant foods and many supplements. It is less readily absorbed — approximately 2–20% — and is more strongly influenced by what is eaten or drunk alongside it. The lower absorption of plant-based iron does not mean that a plant-based diet cannot meet iron needs. It simply means that food pairing and preparation methods become especially important. Iron-rich foods to add to your plate Haem sources of iron Food Iron per 100 g Beef liver 6–13 mg Biltong Approx. 6–9 mg Beef steak, rump 2.4–3.6 mg Sardines 2.9 mg Beef mince 2.7 mg Eggs 2.2 mg Lamb leg, roasted 1.8 mg Chicken, dark meat 1.3 mg Non-haem sources of iron Food Iron per 100 g Sesame seeds 10.4 mg Pumpkin seeds 8–9 mg Dark chocolate, 70%+ 7 mg Sunflower seeds 6.4 mg Cashew nuts 6 mg Dried figs 3.9 mg Dried apricots 3.4 mg Lentils, cooked 3.3 mg Almonds 3 mg Chickpeas, cooked 2 mg Spinach, cooked 1.6–3 mg Tofu, steamed 1.2–3 mg A useful food-pairing trick Eating haem and non-haem foods together — for example, beef stew with lentils or chicken with chickpeas — can improve the absorption of plant-based iron. What helps your body absorb iron? Vitamin C: Vitamin C helps convert non-haem iron into a more absorbable form. Pair iron-rich meals with citrus, peppers, berries, tomatoes or another vitamin C-rich food. Vitamin A and beta-carotene: Found in carrots, butternut, sweet potato, peppers and dark leafy greens, these nutrients may support iron absorption and metabolism. Pairing haem with non-haem iron: A small amount of meat, fish or poultry eaten with beans, lentils or leafy greens may improve plant-iron absorption. Soaking, sprouting and fermenting: These preparation methods can reduce phytates in beans, grains, nuts and seeds, making more iron available for absorption. Cooking in cast iron: Cast-iron cookware may transfer small amounts of iron to food, particularly when preparing acidic dishes such as tomato-based sauces. What can reduce iron absorption? Tea and coffee: Tannins and polyphenols can substantially reduce non-haem iron absorption when consumed with an iron-rich meal. Try separating tea or coffee from iron-rich meals and supplements by at least one to two hours. Calcium and dairy: Calcium may reduce iron absorption when taken at the same time. Consider separating calcium supplements and large dairy servings from an iron supplement. Phytates: These compounds are found in legumes, whole grains, nuts and seeds. The foods remain nutritious, but preparation methods such as soaking, sprouting and fermenting can help reduce phytate content. Antacids and proton-pump inhibitors: Long-term acid-suppressing medication may reduce the stomach acidity required for optimal iron absorption. Certain medicines: Iron can interact with levothyroxine and some antibiotics. These medicines generally need to be separated from iron by several hours according to the prescriber’s or pharmacist’s instructions. Sally-Ann Creed® Gentle Daily Iron Our Gentle Daily Iron has been designed with three considerations in mind: the form of iron, the supporting cofactors and everyday tolerability. Each capsule provides 22 mg Elemental iron Provided as ferrous bisglycinate, a well-tolerated form of iron. 100 mg Vitamin C Included to support the absorption of non-haem iron. 1 mg Copper Contributes to normal iron transport in the body. Ferrous bisglycinate has been studied for its ability to support iron status and may be better tolerated by some people than certain conventional iron salts. The formula is intended to provide thoughtful daily support without an unnecessarily high dose. How to take it well Timing: Iron is often best absorbed on an empty stomach, approximately one hour before or two hours after a meal. If it causes discomfort, ferrous bisglycinate may be taken with a small amount of food. Avoid pairing it with: Tea, coffee, dairy products, calcium supplements or antacids at the same time. Pair it with: A vitamin C-rich food or drink, although the product already contains vitamin C. Be patient: Correcting low iron stores can take several months. Some people may notice an improvement in symptoms within four to six weeks, but response varies. Retest: When supplementation begins because of confirmed low ferritin or anaemia, follow-up blood testing is important. Your healthcare practitioner can advise on the appropriate interval. Testing matters. We recommend assessing iron status — ideally with iron studies that include ferritin and transferrin saturation, interpreted alongside the full blood count and markers of inflammation where relevant — before beginning supplementation. This is particularly important for anyone with a condition that affects iron metabolism, unexplained anaemia, ongoing blood loss or a risk of iron overload. This article is for educational purposes only and is not intended to diagnose, treat or replace medical advice. Iron supplementation should ideally follow blood testing and be discussed with a qualified healthcare practitioner. If you are pregnant, breastfeeding, taking prescription medication or living with a chronic health condition, please consult your doctor before beginning any new supplement. References British Dietetic Association. Iron Food Fact Sheet. September 2017, reviewed. View source Fischer JA, Cherian AM, Bone JN, Karakochuk CD. The effects of oral ferrous bisglycinate supplementation on haemoglobin and ferritin concentrations in adults and children: a systematic review and meta-analysis of randomised controlled trials. Nutrition Reviews. 2023;81(8):904–920. View source Bumrungpert A, Pavadhgul P, Piromsawasdi T, Mozafari MR. Efficacy and safety of ferrous bisglycinate and folinic acid in the control of iron deficiency in pregnant women: a randomised controlled trial. Nutrients. 2022;14(3):452. View source Ringshaw JE, Zieff MR, Williams S, et al. Iron deficiency anaemia in mothers and infants with high inflammatory burden: prevalence and profile in a South African birth cohort. PLOS Global Public Health. 2025;5(7):e0004174. View source Henriksen C, Arnesen EK. Copper, a scoping review for Nordic Nutrition Recommendations 2023. Food & Nutrition Research. 2023;67. View source Helman SL, Zhou J, Fuqua BK, et al. The biology of mammalian multi-copper ferroxidases. Biometals. 2023;36(2):263–281. View source
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How to read a clinical study
Learning to read a clinical study, even at a very basic level, transforms how you make decisions about your own health. You stop being at the mercy of headlines, and you start being able to judge what you read for yourself.
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Things you need to know about female hair loss
Losing hair is distressing in a way that goes beyond vanity, it can feel like your body is signalling that something is off. The good news is that in most cases, there are addressable reasons and once you find them things can most certainly improve. Hair loss in women is rarely caused by just one thing. It is worth approaching it with curiosity rather than panic, and always asking: what might my body be trying to show me? Common reasons women lose hair Nutrition first Low protein intake is one of the most overlooked contributors, particularly in women who eat very little animal protein or have been restricting calories. Hair is made almost entirely of protein, and your body will deprioritise hair growth when resources are limited. Low-fat diets are similarly problematic, as healthy fats are essential for hormone health and scalp integrity. Iron, B12 and nutrient stores Anaemia and low ferritin are among the most common and most correctable causes of hair shedding. If you have heavy periods, feel exhausted or eat little to no meat, this is worth looking into, especially if you have pale inner eyelids. Ask your doctor for ferritin, a full blood count including haemoglobin and C-reactive protein (to rule out infection, which can show raised ferritin levels), as well as vitamin B12 and not just a general iron test. Thyroid and hormones Thyroid changes, including raised thyroid antibodies, are a common and often missed cause of hair loss. Hormonal shifts including perimenopause, menopause, PCOS (also now referred to as PMOS) or changes in contraception, also play a significant role. Hormones in birth control can affect hair both during use and after stopping. Blood sugar and insulin In PCOS/PMOS-type patterns, high insulin and androgen levels (androgens are male sex hormones that women also produce naturally; in excess, they can shrink the hair follicle and shorten its growth cycle) directly affect the hair follicle. Addressing blood sugar regulation is an important and often underestimated part of the picture. Stress, sleep and life events The body treats hair as non-essential during periods of high stress, illness, poor sleep or major life upheaval. Shedding that follows a difficult period by two to four months is very common and is usually temporary. If you experienced a stressful event, illness or surgery and noticed hair loss some weeks later, this is likely the reason. Inflammation A diet high in sugar, ultra-processed foods and inflammatory oils can affect hair follicle health over time. This is one area where dietary change can really move the needle. Your hair routine matters too Not all hair loss starts from within. Sometimes the answers are closer to the surface. Heat styling Repeated use of blow dryers, straighteners and curling irons at high temperatures weakens the hair shaft over time, leading to breakage that can look a lot like shedding. The hair is not falling from the root, it is breaking along the shaft. Lowering the heat setting, using a heat protectant and allowing your hair to air dry where possible makes a real difference over time. Tight hairstyles High buns, tight ponytails, braids, cornrows and extensions that pull continuously on the hairline or scalp can cause a specific type of hair loss called traction alopecia. The follicle is repeatedly stressed by tension until it eventually stops producing hair. If you regularly wear your hair tightly pulled and notice thinning around the hairline or temples, this is worth reconsidering. Caught early, it is reversible. Left long enough, the follicle damage can become permanent. Aggressive brushing Brushing wet hair causes significantly more breakage than brushing dry hair, as wet hair is elastic and far more vulnerable to mechanical stress. If you brush immediately after washing, switching to a wide-tooth comb and working from ends to roots rather than roots to ends can noticeably reduce breakage over time. Hair products and chemical treatments Frequent colouring, bleaching, perming and chemical relaxing all weaken the hair shaft. Sulfate-heavy shampoos can strip the scalp of its natural oils, disrupting the environment the follicle depends on. Overuse of dry shampoo, particularly as a substitute for washing, can clog follicles and impair scalp health over time. This does not mean you cannot colour your hair. It means spacing treatments, choosing gentler formulations and giving your scalp the care it needs in between. A food-first foundation Before anything else, make sure you are eating enough. Enough protein, enough healthy fat, enough colour and variety in your vegetables. Skipping food groups, under-eating or over-restricting carbohydrates can all contribute to hair loss and no supplement will fully compensate for an inadequate diet. Prioritise whole, nutrient-dense food before reaching for anything else. It is the foundation everything else builds on. Supplements worth considering These are not quick fixes and individual needs vary. But where diet alone is not enough, or where specific deficiencies are confirmed, the following can meaningfully support hair health: Pure Hydrolysed Collagen: provides the amino acids that support the scalp, skin and connective tissue. One of the most impactful additions for many women, particularly those whose protein intake is insufficient. Biotin (B7): a B vitamin that supports keratin production. Worth considering where intake or status is low. Magnesium Citrate or Chelated Magnesium Premium: supports stress resilience, nerve health and insulin regulation. Chronically low magnesium affects many systems that indirectly impact hair. Zinc Picolinate: supports normal hair growth, skin, immune function and tissue repair. Berberine Complex: particularly useful where blood sugar imbalance and insulin resistance are part of the picture, as is often the case in PCOS or PMOS-type patterns. Gentle Daily Iron: worth considering if your ferritin is confirmed low. Iron deficiency is one of the most common and most correctable causes of hair shedding in women Omega-3: healthy fats are not optional when it comes to hair health. Omega-3 fatty acids support scalp health, reduce inflammation around the hair follicle and play a role in the hormonal environment that hair growth depends on. If your diet is low in oily fish such as sardines, mackerel or salmon, or seeds such as chia and walnuts, a supplement with good DHA and EPA levels is worth adding. One last thing Hair growth takes time. Even when you are doing everything right, it can take three to six months before you notice regrowth, because hair grows in cycles, and the follicle needs time to recover. Be patient with the process. And always remember, worsening or sudden hair loss deserves your time to investigate. The information above is supportive, but works best alongside an accurate understanding of what is actually driving the shedding. Blood tests, history and a conversation with your doctor or a caring health professional are always where to start. Hair’s to you! ❤ References 1. Thamotharan N, Harikumar MV, Sundaram M, Swaminathan A, Rangarajan S. Assessment of Serum Ferritin Levels in Female Patients With Telogen Effluvium. Cureus. 2025. doi:10.7759/cureus.100249. pmc.ncbi.nlm.nih.gov/articles/PMC12839778 2. Larrondo J, McMichael AJ. Traction Alopecia. JAMA Dermatology. 2023;159(6):676. doi:10.1001/jamadermatol.2022.6298. 3. Sunil M, Zacharia M. Clinical profile of female patients with chronic telogen effluvium and its association with serum ferritin level. Asian Journal of Medical Sciences. 2024;15(12):98–102. doi:10.3126/ajms.v15i12.70630. 4. Karadag AS, Bilgili SG, Onder S, et al. A comprehensive investigation of biochemical status in patients with telogen effluvium: Analysis of Hb, ferritin, vitamin B12, vitamin D, thyroid function tests, zinc, copper, biotin, and selenium levels. Journal of Cosmetic Dermatology. 2024. pmc.ncbi.nlm.nih.gov/articles/PMC11626366 This article is for educational purposes only and is not intended to replace medical advice. If you are experiencing hair loss, please consult a qualified healthcare practitioner who can investigate the underlying cause and advise accordingly.
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How to grow a useful veggie patch
How to grow a useful veggie patch Growing your own food doesn’t have to start with a big garden or a perfectly planned patch. It can start with a few herbs on the windowsill, a tomato plant on the veranda or chives regrowing in an old container. Something quite extraordinary happens You slow down. You get your hands in the soil. You watch something you planted turn into something you eat. And in that — which takes just minutes a day — you get back something modern life has slightly stripped away: a real sense of connection to the earth and to what nourishes you. You don’t need a large garden, perfect weather, or a green thumb handed down through generations. You need a little space, a little patience and the right starting knowledge. 4.2% decrease in relative stress levels was associated with daily gardening compared with never gardening. Chalmin-Pui et al (2021) — survey of more than 6,000 adults A comprehensive 2024 meta-analysis reviewed 40 studies and found a significant, positive effect on wellbeing, quality of life and health status. Research from Michigan State University found that growing food increases vegetable and fibre consumption, encourages physical activity, and lowers perceived stress and anxiety. And here is a particularly wonderful part: growing food outdoors exposes you to Mycobacterium vaccae, a naturally occurring soil bacterium that research suggests may stimulate serotonin production in the brain. Quite literally — dirt is good for you. No garden? No problem A veggie patch is whatever space you have Here are the best ways to grow useful food, wherever you are. Apartment / Indoors Windowsill & indoor growing A sunny windowsill is a surprisingly productive space. Focus on compact, fast-growing plants in shallow containers. Water from the bottom and check moisture in hot South African summers. Good for: microgreens, basil, chives, lettuce, spring onions, spinach Balcony / Patio Balcony container garden Larger containers (20L+) allow stronger root systems. Railing planters use vertical space beautifully. Wind can be challenging on higher floors — choose bushy, compact varieties. Good for: pepper, tomatoes, kale, beetroot, radish, baby marrow, beans Garden / Backyard Raised bed or wooden box Easy to control soil, excellent drainage, and the defined space makes crop rotation simple. Even a 1.2m × 2.4m bed produces a remarkable amount of food. Warms up faster in spring. Good for: beans, carrots, garlic, leeks, broccoli, sweet potato, peppers, tomatoes Upcycled / Creative Tin cans & upcycled containers Growing food with almost zero budget. Anything that holds soil and has drainage potential becomes a vessel. Tins heat up quickly and suit heat-loving herbs beautifully. Good for: mint, parsley, coriander, chillies, strawberries, lettuce, spinach Flexible Grow bags Fabric grow bags air-prune roots naturally and drain well. Portable — move them to follow the sun. Perfect for renters or anyone wanting flexibility without permanent structures. Good for: potatoes, tomatoes, baby marrow, aubergine, cucumbers, lettuce Garden Straight into soil The simplest way, if you have access. Healthy soil is key — enrich regularly with compost. South Africa’s climate allows year-round growing in many regions with seasonal crop rotation. Good for: almost everything, with good compost and consistent watering Getting started The steps 1 Choose your space Before you choose plants, choose your spot. How many hours of direct sunlight does it get? Most vegetables need at least 6 hours. Herbs can manage with 4. 2 Start with good soil This is the most important investment you’ll make. A rich, well-draining compost-based potting mix is everything. 3 Pick a few plants to start Resist the urge to grow everything at once. Choose what you eat, and choose easy wins like lettuce, cherry tomatoes, herbs. Early success builds confidence and keeps you coming back. 4 Water consistently, not excessively Most new gardeners over-water. Push your finger 2cm into the soil — if it’s moist, leave it. Water at the base of the plant, not on the leaves. Morning is ideal. 5 Feed fortnightly if needed Container-grown plants need regular feeding as nutrients leach out with watering. A liquid seaweed or fish emulsion fertiliser every two weeks during the growing season makes a huge difference to yield and flavour. 6 Harvest regularly The more you harvest, the more the plant produces. Pick lettuce leaves from the outside in. Snip herbs regularly. Most important of all Gardening should bring back a little slice of childhood — good bacteria on our hands, sunshine, nutrition and confidence. You don’t need to start with 36 plants and a plan to never visit the grocery store again. Grow one pepper. Decide what’s for dinner based on that. That is the whole point. Favourite YouTube channels from our team ▶ Simon Akeroyd — youtube.com/c/SimonAkeroyd ▶ Gerald’s Veg — youtube.com/@GeraldsVeg References Chalmin-Pui LS et al. Why garden? Attitudes and the perceived health benefits of home gardening. Cities. 2021;112. Panțiru I et al. The impact of gardening on well-being, mental health, and quality of life: an umbrella review and meta-analysis. Syst Rev. 2024;13(1):45. Alaimo K et al. Caretaking, accomplishment and connection to nature: the gardening triad. People Nat. 2024;6:2014–2028.
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Could low stomach acid be affecting your digestion?
Walk into any pharmacy and you'll see an entire aisle dedicated to one idea: that you have too much stomach acid. Antacids. Acid blockers. Proton pump inhibitors (PPIs) sold over the counter and prescribed by the millions and for many people, they can bring much-needed relief. But there is a narrative that acid is the villain. Suppress it, and everything gets better. Except, like most things in health, the story is more complicated than that. Stomach acid is not the enemy. It is one of the most carefully regulated and biologically expensive secretions the body produces. We need it to digest protein, absorb nutrients, activate enzymes and defend against the microbes that arrive on every bite of food. And while reflux and acid-related irritation are real and most certainly worth treating, there is another side most people have never heard of: stomach acid that is too low. It is called hypochlorhydria when production is reduced, and achlorhydria when it is essentially absent. And the reason it is rarely discussed is not that it is rare. It is because the symptoms look almost identical to the ones we have been taught to blame on the opposite problem. What stomach acid actually does Before talking about what happens when it is low, we should discuss what it does when it is working properly. The stomach maintains a remarkably acidic environment, with a pH between roughly 1.5 and 3.5. That's more acidic than vinegar, on par with lemon juice and a hundred thousand times more acidic than the blood that surrounds it. This acidity does five essential jobs: It unfolds dietary proteins so that digestive enzymes can begin breaking them down into amino acids. It activates pepsin, the main protein-digesting enzyme. Pepsin is released in an inactive form called pepsinogen, and it only becomes active in the presence of acid. It releases nutrients from food. Vitamin B12 must be cleaved from animal protein before the body can use it, and that cleavage depends on acid. Iron, calcium, magnesium and zinc absorption are also influenced by an adequately acidic stomach. It provides a defensive barrier against the bacteria, viruses and parasites that arrive in food and drink, reducing the chance of gastrointestinal infection and bacterial overgrowth further down the digestive tract. It signals the next stage of digestion. When acidic stomach contents move into the small intestine, that acidity triggers the release of bile from the gallbladder and digestive enzymes from the pancreas. Suppress acid for long enough and any of these processes can falter. Why low stomach acid is more common than we think A long-held assumption that gastric acid declines steadily with age has been re-examined in recent years. In healthy adults without underlying disease, acid production actually holds up fairly well into older age. The reason it becomes more common in older people is not age itself, but the accumulated conditions and medications that come with it. The most common contributors to low stomach acid include: Long-term use of acid-suppressing medication, particularly PPIs (omeprazole, lansoprazole and others). These were designed for short-term use, but are frequently taken for years without review. Helicobacter pylori is a bacterium that colonises the stomach lining and can suppress acid secretion over time. It is one of the most common chronic infections in the world. Autoimmune gastritis (also called autoimmune atrophic gastritis), a condition where the immune system mistakenly attacks the cells that make stomach acid (called parietal cells). Because these same cells also produce something called intrinsic factor, a small molecule the body needs to absorb vitamin B12 from food, this condition is closely tied to B12 deficiency and pernicious anaemia (a type of anaemia caused by not being able to absorb B12 properly). Previous gastric surgery, including procedures for weight loss or ulcers. The symptoms (and why they are confusing) The symptoms of low stomach acid overlap almost entirely with the symptoms of too much. Both can cause: Bloating after meals Excessive burping Feeling full quickly Nausea Poor tolerance of protein-rich meals A heaviness or sluggishness after eating Undigested food in the stool Recurrent low iron or B12 on blood tests This is why self-diagnosis is unreliable, and why the standard response "I have indigestion, I'll take an antacid" can sometimes work against you. If reduced acid is part of the picture, suppressing it further may worsen digestion, even if it offers short-term symptomatic relief. How do you actually know if you have low stomach acid? This is one of the harder questions in this whole topic, because there is no single easy test that gives a definitive answer outside of a hospital setting. The baking soda burp test (the traditional at-home version) This is the test that circulates widely online and has been around for decades. The idea is simple chemistry. Mix a quarter teaspoon of baking soda (sodium bicarbonate) into 100–150 ml of cold water and drink it first thing in the morning, on an empty stomach. When sodium bicarbonate meets hydrochloric acid in the stomach, the two react to produce carbon dioxide gas, which causes you to burp. The theory is that if you burp within roughly three minutes you have adequate stomach acid, and if you do not burp at all (or only burp after five or more minutes) your stomach acid may be low. The baking soda test has never been formally validated against a gold-standard medical test and the results are easily influenced by things that have nothing to do with stomach acid such as swallowed air, what you ate the night before, gastric motility, body position and natural fluctuations in stomach pH throughout the day. That said, it is harmless to try and may offer a rough, suggestive clue, particularly if repeated over three to five consecutive mornings and the pattern is consistent. Treat it as a curiosity, not a diagnosis. The Heidelberg pH test Is considered the gold standard for measuring gastric acid. It involves swallowing a small capsule that transmits pH readings from inside the stomach. It is not widely available, and is expensive when accessed privately. Normal Abnormal (low acid) Heidelberg pH test results. In a healthy stomach (left), pH drops sharply after a meal as acid is released. With low stomach acid (right), the pH stays at around 6, indicating little to no acid is being secreted.Source: The Functional Gut Clinic Endoscopy with biopsy Is the definitive test for atrophic gastritis and autoimmune gastritis. A gastroenterologist passes a thin camera into the stomach and takes small tissue samples for analysis. Blood tests Can support the diagnosis and a useful one is serum gastrin (which rises when stomach acid is low, as the body tries to stimulate more production), pepsinogen I and II and the pepsinogen I to II ratio. For suspected autoimmune gastritis, the relevant blood markers are anti-parietal cell antibodies and anti-intrinsic factor antibodies. Indirect markers Indirect markers in routine bloodwork can also raise suspicion: persistently low ferritin, low vitamin B12, low magnesium, or unexplained iron deficiency anaemia. Helicobacter pylori testing Is straightforward and important. It can be done with a non-invasive breath test, stool antigen test, blood test or via biopsy during endoscopy. If positive, it is treatable with a short course of combination antibiotic therapy. A note on reflux Reflux happens when stomach contents move upward into the oesophagus. The oesophagus is not built for acid exposure, so even a normal amount of stomach acid in the wrong place can burn. The crucial point is that reflux is not always a problem of how much acid is being produced. It is often a problem of where the acid is going. The lower oesophageal sphincter, the valve between the stomach and oesophagus, can become weak or relax inappropriately due to hiatus hernia, abdominal pressure, pregnancy, certain foods, smoking, alcohol, obesity or delayed gastric emptying. The acid escapes upward not because there is too much of it, but because the door is not closing properly. This matters because aggressive long-term acid suppression treats the symptom while leaving the underlying mechanical problem untouched, and may introduce new problems of its own. Habits that support healthy digestion Whatever the underlying picture, certain habits support healthy digestion regardless of whether your acid is high, low or perfectly normal: Eat slowly and chew thoroughly. Digestion begins in the mouth. The mechanical breakdown of food and the signalling that prepares the stomach both depend on this first step. Eat in a calm state where possible. The digestive system runs on the parasympathetic nervous system, the "rest and digest" branch. Eating in a rushed, stressed state genuinely impairs digestive function. Include adequate protein. Protein stimulates gastric acid secretion. Eating protein at most meals supports the digestive cascade. Avoid large, heavy meals close to bedtime. Particularly important if you are reflux-prone, since lying flat with a full stomach makes reflux far more likely. Notice your triggers. Alcohol, peppermint, chocolate, deep-fried foods, very spicy foods, coffee and carbonated drinks are common reflux triggers. Triggers are personal. Get the right tests if symptoms persist. If you have ongoing fatigue, hair loss, mouth ulcers, weakness, numbness or tingling, ask your doctor to check iron, ferritin, vitamin B12 and other relevant markers. These can reveal a digestive problem hiding upstream. Be cautious with DIY acid supplements. Supplements designed to replace stomach acid typically contain Betaine Hydrochloride paired with pepsin, taken at the beginning of each meal. Clinically, people often report improvements in bloating, reflux and stool consistency within a few days of starting it. However, this is not a supplement to use casually, particularly if you have reflux, gastritis, ulcers, Barrett's oesophagus or are on anti-inflammatory medication, steroids or blood thinners. It is best used only under the guidance of a qualified practitioner. Try traditional acid-stimulating foods. Cabbage, both fresh and fermented, can be a stimulant of stomach acid production. A small helping of fresh cabbage salad, cabbage juice, or sauerkraut at the start of a meal can be a food-first way to prepare the stomach for what's about to arrive. Bitter greens like rocket and chicory work similarly, as does a small glass of warm lemon water or apple cider vinegar diluted in water before meals. Stomach acid is not the enemy. A healthy digestive system depends on it being present in the right amount, in the right place, at the right time. If your symptoms are persistent, recurring, or not improving with what you have tried, the most useful thing you can do is investigate properly rather than guess. Sometimes the answer is less acid. Sometimes it is more. And sometimes the answer has very little to do with acid at all. The body is not asking us to silence it. It is asking us to listen more carefully. References 1. Maideen NMP. Adverse Effects Associated with Long-Term Use of Proton Pump Inhibitors. Chonnam Medical Journal. 2023;59(2):115–127. pmc.ncbi.nlm.nih.gov/articles/PMC10248387 2. Bhatnagar MS, Choudhari S, Pawar D, Sharma A. Long-Term Use of Proton-Pump Inhibitors: Unravelling the Safety Puzzle. Cureus. 2024;16(1):e52773. pmc.ncbi.nlm.nih.gov/articles/PMC10882567 3. Shahid MS, Ahmed N, Kamal Z, et al. A Systematic Review of Long-Term Use of Proton Pump Inhibitors (PPIs) in Older Adults on Polypharmacy: Do PPIs Deplete Nutrients? Cureus. 2025;17(8):e90888. pmc.ncbi.nlm.nih.gov/articles/PMC12456669 4. Vavallo M, Cingolani S, Cozza G, Schiavone FP, Dottori L, Palumbo C, Lahner E. Autoimmune Gastritis and Hypochlorhydria: Known Concepts from a New Perspective. International Journal of Molecular Sciences. 2024;25(13):6818. pmc.ncbi.nlm.nih.gov/articles/PMC11241626 5. Li P, Zhu W, Ding J, Lei F. Study of Helicobacter pylori infection in patients with chronic atrophic gastritis and its relationship with lifestyle habits and dietary nutrient intake. Medicine (Baltimore). 2024;103(2):e36518. ncbi.nlm.nih.gov/pmc/articles/PMC10783413
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