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The Irish Sun
11-07-2025
- Health
- The Irish Sun
I'm a pharmacist – here's 10 easy ways to stop sweating (and yes, you can wear grey again)
IT looks like this week is set to be a scorcher. But warmer weather doesn't just mean beach days and barbecues - it can also be a total sweat-fest. Heat like this usually means sticky foreheads, clammy hands, and underarm stains for many of us. Advertisement 4 Warmer weather can lead to a total sweat-fest Credit: Getty Some parts of And with temperatures like that, it's no wonder we all wish we could just switch our sweat glands off! But 'As the body's internal temperature starts rising, the hypothalamus – a small region in your brain – tells eccrine sweat glands all over your body to begin cooling you down by producing sweat,' says Abbas Kanani, a pharmacist from Advertisement READ MORE ON SWEATING But there are ways to live with perspiration, without becoming a hot mess… What causes excess sweating? We all have a similar number of sweat glands (2-4 million, in fact!), but some have more active ones than others, for a range of reasons. SIZE & WEIGHT 4 Two people who may have the same body weight could have very different sweat rates Credit: Getty 'People who are bigger tend to generate more heat and sweat more. Advertisement Muscle mass also produces more heat than fat, so two people who may have the same body weight could have very different sweat rates,' says Abbas. Most read in Health HORMONES Fluctuations can be to blame (for example, during pregnancy or perimenopause). 'One example is hot flushes, where a dip in oestrogen can cause glands to release higher amounts of other hormones that affect the brain's thermostat and cause body temperature to fluctuate and sweat,' says Abbas. In pregnancy, as well as hormone shifts, there's also an increase in blood supply to the skin to contend with. Advertisement POOR FITNESS 4 Improving fitness levels can cut down on how much you sweat Credit: Getty - Contributor Sweating during exercise is natural, but people with lower fitness levels may actually sweat more because they use more energy to complete a task than a fitter person. Try gradually increasing how much you exercise – the Nike Training Club app can help you build up your fitness ( ILLNESS You may sweat more when you're unwell, as your immune system fights disease or infection. Advertisement HYPERHIDROSIS 4 See your GP if you've suffered excessive sweating for more than six months Credit: Getty - Contributor Around 1 per cent of Brits suffer from excessive sweating, AKA 'This is the result of over-stimulation of sweat glands,' says Hazim Sadideen, consultant plastic surgeon at Cadogan Clinic. 'Patients with primary hyperhidrosis, which is more common, are thought to have a higher than normal basal level of sweat production. Advertisement 'It has no known cause. 'Secondary hyperhidrosis occurs due to underlying medical conditions, such as hormone disorders or use of certain medications.' See your GP if you've suffered excessive sweating for more than six months. They may prescribe tablets or, in severe cases, surgery to remove sweat glands could be an option. HOW TO KEEP YOUR COOL These expert-approved tips should see you through summer, no sweat! These expert-approved tips should see you through summer, no sweat! 1 Drink up It might seem counterintuitive to drink more to avoid sweating, but fluids help keep your body cool, so it doesn't have to sweat as much to release extra heat. 'Dehydration can also lead to more sweating, as your body is working harder to stay functioning properly,' says personal trainer Tom Penn of F45 Training. 2 Cut The Fat 'Foods high in fat can cause your insides to warm up as your body processes it, resulting in increased sweat,' says Abbas. This includes chips, crisps, cakes and processed meats. Prioritise 'good fat' olive oil, which is rich in antioxidants, easy to digest, boosts metabolism and helps regulate sweat levels. 3 Swerve spice As you'd imagine, hot, spicy dishes can make you perspire more. Cool down with yoghurt, and go big on fruits and vegetables with a high water content instead. Try watermelon, grapes and broccoli to boost hydration. Caffeine can also increase sweat, so give decaf a go. 4 Wear deo at night 'Antiperspirants work by blocking the sweat ducts so sweat can't reach the surface of our skin,' explains Tom. 'For best results, apply this to clean, dry underarms before bed. The ingredients need time to create the block over the sweat duct and most people sweat less when in bed. Be patient with this method – it may not work immediately, but after a few nights you should start to see results the next day.' You could also speak to a pharmacist about trying stronger deodorants, such as Driclor and Perspirex. 5 Get a good kip Some studies have found links between sleep deprivation and heat regulation in the body being disrupted. 'If poor sleep is affecting hormone levels, and vice versa, it may trigger symptoms such as hot flushes, sweating and night sweats,' says Abbas. Aim to get seven to nine hours of kip a night by implementing a calming bedtime routine. Have a bath, dim the lights, avoid screens and write down anything that may be troubling you, so it's out of your mind. Hazim says night sweats could be serious if they are related to certain medical conditions (such as tuberculosis, some cancers or bone infections), so if you suddenly experience new night sweats, speak to your GP. 6 Check stress levels Stress can cause your body temperature to rise, triggering sweat glands to kick in – hence why you might get sweaty palms and feet when scared or overexcited. 'Taking slow, deep breaths, holding the breath in for a few seconds and then releasing it, can help slow your heart rate and calm you down,' says Abbas. Download brain-training app Personal Zen, designed to reduce stress and build resilience ( 7 Opt for cotton Wear loose-fitting, breathable clothes and avoid synthetic fabrics, which can make sweating worse. 'Nylon isn't breathable and will trap moisture and heat, making you more likely to sweat. Polyester-based clothing has water-resistant properties, meaning it does not absorb moisture – therefore sweat may remain trapped on your body and clothes,' says Hazim. Tom adds that lighter colours help to reflect the sun rather than absorb it, so wearing white and cream can also keep you cool and dry. 8 Quit smoking If you needed another reason to quit the cigarettes or vapes, here it is. 'Nicotine tells your body to release the chemical acetylcholine, which turns on the sweat glands. It also raises your body temperature, heart rate and blood pressure,' says Abbas. 9 Try vinegar Often, there's some truth behind old wives' tales. 'There are home remedies you could try, such as soaking a cotton ball in apple cider vinegar and applying it to your problem areas at night,' says Tom. 10 Block with botox 'Botox can be used to prevent the hyperstimulation of sweat glands, when there is no medical reason behind the sweating,' says Hazim. He says that by blocking or interrupting this chemical pathway, Botox minimises or even stops any sweating where it has been injected. 'This is not a cure, but it does help control excessive sweating and is effective for six to 12 months. Some patients with milder symptoms also like this treatment to help them enjoy the summer more. "Common areas people choose to have treated are the armpits, groin and face.'
Daily Maverick
24-06-2025
- Health
- Daily Maverick
Trainer vs tech: Tailoring your fitness approach for optimal results and motivation
Feeling stuck this winter, battling to lose weight, or trying to up your game? Fortunately, there are an increasing number of smartwatches and fitness apps that track your progress, guide your workouts, and keep you motivated. Whether you're starting from scratch or chasing peak performance, today's tools are smarter than ever; think wearable tech, AI-powered apps, or an experienced professional trainer. But with so many options promising transformation, how does one choose? Fitness wearables and apps offer real-time data, goal tracking, and 24/7 motivation, all from your wrist. Meanwhile, professional trainers offer tailored plans, accountability, emotional support, and a sharp eye on your form. Then there's the hybrid route: blending digital feedback with in-person expertise. The fitness tech industry's booming. The American College of Sports Medicine ranks wearables as the world's top fitness trend for 2025, followed closely by mobile apps. South Africans are catching on fast. 'Wearables have gone from glorified tracking devices to powerful health companions,' says Arthur Goldstuck, founder of World Wide Worx and author of The HitchHiker's Guide to AI. A fitness tracker for every pocket Goldstuck says there's a fitness wearable for every budget, from basic trackers to devices offering detailed health metrics. Even if you're not tech-savvy at first, most people get the hang of it over time. While Apple, Samsung and Garmin dominate the market, Goldstuck swears by his Huawei GT4. It tracks his sleep, heart rate, VO2 max, and even offers tips for improvement and recovery. 'I prefer my smart watch because it fits in with my lifestyle. It's made me more mindful of my activity, especially when I'm travelling,' he says. Most devices link to apps like MyFitnessPal, Strava, and Nike Training Club. Strava is a favourite for runners and cyclists with its performance insights and social sharing features. Nike Training Club offers guided workouts (for free), while FitOn has on-demand sessions from yoga to strength training. Many also include community forums or achievement badges for added motivation. South Africa's superstar and 2025 Comrades winner, Gerda Steyn, also opts for fitness wearables over a trainer. Steyn has won four consecutive Comrades marathons. With so much information available online she prefers to be her own coach, relying on her Garmin Forerunner 965 and heart rate monitor. Once she has worked out a training plan, she sticks to it. Whether she's training in France, Dullstroom or Johannesburg, Steyn logs every detail, from pace to resting heart rate, both digitally and in a notebook. This helps her track her progress. 'You have to do the work, no one can do it for you,' she says. Her husband is her sounding board, but when she needs a boost, she joins a running club. Even this year's brutally hot Comrades held no surprises — her game plan had her covered. Why some people need more than an app But for those who find tech too daunting, or struggle to break a habit and stay motivated, the answer might lie in the right expert. Lee Archer, a sport scientist and co-owner of Fitpro, and Kirsty Elliott, Head of Sport Science at Semli (Sport Exercise Medicine & Lifestyle Institute) both stress the same point: don't just pick anyone, and do your research. Vet their qualifications and approach. Ask yourself: do they 'get' you? Can they work to your needs and goals? Archer believes that fitness professionals, whether it is a personal trainer, sport scientist or biokineticist, offer more than expertise. While fitness tech offers convenience, it's no substitute for the insight, motivation and consistent tracking of a skilled professional. They provide structure, keep you motivated, create a unique programme for you, and offer continuous assessment. Elliott cautions that although the advancement in tech is impressive, it often makes assumptions. The numbers on your watch or device give you a guide, but not necessarily the whole truth. Which expert should you trust with your health goals? Elliott breaks it down like this: if you're looking to get fitter or just starting out, a personal trainer, especially one at a major gym, is a great place to begin. These trainers all have accredited qualifications, and many are experienced and passionate about helping clients hit their goals. Some trainers might have only done shorter courses, but bring plenty of skill and dedication to the job. Sport scientists usually work with athletes, digging into their strengths and weaknesses to improve performance. Then there are biokineticists, qualified healthcare professionals who design safe, step-by-step exercise plans for people recovering from injuries or managing chronic conditions like arthritis, diabetes, or heart issues; but they're not just for clinical rehab, anyone can benefit from their tailored approach. Each of these professionals has something unique to offer, and the right fit depends on your goals, needs, and where you are in your fitness journey. 'How a biokineticist gave me my life back' Erna Matthee, a 47-year-old General Manager at Data-Shack, knows this first hand. After battling obesity, pre-diabetes, and chronic pain for years, she'd tried everything, fad diets, fasting, diet pills, apps. Nothing stuck. 'I realised I was addicted to food and couldn't break old habits.' Then she met a biokineticist. Unlike an app, she offered compassion, accountability, and a custom plan tailored to Matthee's physical and emotional needs. They meet twice a week. Her programme is gradually adjusted as they go along. When Matthee feels she's slipping, her trainer is there to guide her back on track. 'It's the hardest thing I've ever done,' says Matthee. 'But for the first time, I feel supported, and I'm not in this alone.' Matthee's not at her goal yet, but she's off chronic meds and can enjoy her life again. For her, no app could ever replace the human connection, emotional and spiritual care and advice she receives. She says that 'for anyone out there battling with similar issues it's never too late to start and remember there is no quick fix that works forever'. Smashing limits with the right support team Alwande Sikhosana, South Africa's number one wheelchair tennis player, echoes that sentiment. After becoming disabled due to a failed surgery in childhood, he rose through the ranks with sheer grit. But his breakthrough came after working with a sport scientist. She identified his weak points, designed a programme tailored to his unique needs, and collaborates closely with his tennis coach to ensure peak performance. From fine-tuning his strength to helping him manoeuvre his chair more effectively on court, she's made a tangible difference. Sikhosana says he doesn't have a top-of-the-range wheelchair, but with the right people in his corner, he focuses on what he can control. 'Tech is great,' he says, 'but having someone who believes in you and works with your reality is even better.' Whether you lean toward wearables, a fitness professional, or a bit of both, the health benefits of exercise are indisputable. It's never too late to start—and with so many options available, there's a workable solution for everyone. DM
NDTV
03-06-2025
- Health
- NDTV
7 Tips On How To Stay Fit While Travelling Without Missing Out On The Fun
Quick Read Summary is AI generated, newsroom reviewed. Staying fit while travelling can be easy with smart strategies: walk everywhere, add fitness into your plans, use lightweight gear, choose active accommodations, utilise travel days for recovery, and monitor your diet. Let's be honest: Keeping fit while travelling isn't always easy. Between indulgent local food, long flights, and jam-packed itineraries, your regular workout routine can quickly fall by the wayside. But keeping active on the go doesn't have to mean waking up at 6am to hit the hotel gym. With a few clever tweaks and a little bit of motivation, you can enjoy your holiday and stay in shape — without feeling like you're punishing yourself. Whether you're off on a city break, a beach holiday, or a work trip, here are smart, realistic tips for staying fit while travelling — no bootcamp required. Here Are 7 Essential Tips To Stay Fit While Travelling: 1. Walk Everywhere (Seriously, Everywhere) The simplest way to stay active while travelling? Ditch the taxis and walk. Not only will it help you clock in thousands of steps a day, it's also one of the best ways to see a destination up close. According to the NHS, adults should aim for at least 150 minutes of moderate aerobic activity a week — and brisk walking counts. Try skipping the metro and walking between sights, or exploring different neighbourhoods on foot. Apps like Citymapper or Google Maps can help you plan pedestrian-friendly routes, and you'll often stumble upon great cafes or viewpoints you'd never spot from a car. 2. Build Fitness Into Your Itinerary This one's all about mindset. Instead of carving out time for a traditional workout, think about how you can sneak fitness into your actual plans. Going to the beach? Swim laps or take a surfing lesson. Visiting the mountains? Schedule in a hike. Heading to Tokyo or New York? Sign up for a dance class or an active city tour. These types of activities also help you experience a destination in a more local, hands-on way — and they burn a fair number of calories while you're at it. 3. Use Carry-On-Friendly Fitness Gear You don't need a suitcase full of gym equipment to stay in shape on the road. Resistance bands, skipping ropes and collapsible yoga mats all pack light and can transform any hotel room or park into a mini gym. Want something even easier? A pair of good-quality trainers and a set of workout clothes are enough to get started. Download bodyweight workout apps like Nike Training Club or FitOn, which offer short routines that can be done anywhere, anytime — many without needing any equipment at all. 4. Opt For Active Accommodation Choosing the right place to stay can make staying fit a lot easier. Many hotels now offer free access to gyms, yoga classes, or even on-site bicycles. Airbnb listings often mention nearby parks or walking trails, and hostels frequently organise walking tours or surf meet-ups. If you prefer something more structured, wellness-focussed stays like Six Senses or COMO Hotels come with guided activities such as pilates, paddleboarding, and meditation sessions. Yes, it's a bit extra — but if fitness is a priority, it's worth the investment. 5. Use Travel Days For Recovery Long flights or train rides can be hard on your body — hello, swollen ankles and tight shoulders. Use these days as your rest or active recovery days. Stretch at the airport, do ankle circles during your flight, and once you land, take a gentle walk to get your circulation moving. Pro tip: Compression socks and a reusable water bottle are lifesavers on long-haul flights. 6. Watch What (And When) You Eat Travel often means indulging in local cuisine — and that's half the fun. But it's easy to go overboard with rich meals, snacks on the go, and late-night cocktails. Try sticking to the 80/20 rule: Eat healthily 80% of the time, and enjoy treats guilt-free the other 20%. Eating heavy meals late at night can also affect sleep and energy levels. Where possible, make lunch your main meal and go lighter in the evening. And don't forget to hydrate — especially on flights or in hot climates. Dehydration can make you feel sluggish and more prone to skipping exercise. 7. Stay Accountable (Without Killing The Vibe) If you need a bit of motivation, set small, achievable goals for your trip — like doing a 10-minute stretch every morning or walking 10,000 steps a day. Travel with a friend who's also keen to stay active, or use an app like Strava to track your movement. You can even treat fitness like a souvenir: Take a photo of each new place you work out in, whether it's a beach in Portugal or a rooftop in Bangkok. It's a fun way to stay consistent and document your travels at the same time.
Time Business News
16-05-2025
- Health
- Time Business News
From Gym to Goal: The Best Fitness Tools to Elevate Your Routine
Having the right fitness tools is key to making the most of your workouts. The right gear doesn't just improve results it boosts motivation and helps you stay on track. Today's fitness landscape is filled with smart technology and versatile equipment designed to support every fitness goal, whether you're building muscle, losing weight, or simply staying active. With tools tailored to your needs, your gym sessions can transform into steady, measurable progress. Fitness tools do more than just enhance your workouts—they keep you engaged, consistent, and accountable. Whether you're at home, in the gym, or on the move, having the right tools makes it easier to stay committed. From tracking progress to avoiding injury, they offer support at every step of your journey. Better performance metrics – Monitor real-time progress and improvements. – Monitor real-time progress and improvements. Personalized workout plans – Adjust routines based on performance data. – Adjust routines based on performance data. Increased motivation – Visual feedback and milestones keep you driven. It's easy to hit a plateau, lose motivation, or get bored. Without the right tools, tracking progress and staying engaged becomes difficult. Fitness equipment and technology help combat these issues by making routines easier to follow, more dynamic, and highly customized. Each fitness goal requires a specific set of tools. Whether your focus is strength, endurance, or flexibility, here are the top picks to elevate your routine: Devices like the Fitbit, Apple Watch, and Garmin help monitor everything from heart rate to sleep quality and calorie burn. Some even come with GPS to enhance outdoor training. Use trackers daily to monitor progress. Set movement reminders. Analyze sleep patterns for better recovery. For both beginners and seasoned athletes, resistance tools are essential. Adjustable dumbbells save space while offering scalable workouts. save space while offering scalable workouts. Resistance bands are great for mobility, rehab, and strength training. are great for mobility, rehab, and strength training. Kettlebells enhance full-body conditioning. enhance full-body conditioning. Don't forget a weight lifting belt for added support during heavy lifts—it helps protect your lower back and maintain proper form. A skipping rope is one of the simplest yet most effective cardio tools. It's lightweight, portable, and excellent for boosting endurance, coordination, and heart health. Ideal for warm-ups or high-intensity interval training (HIIT), it's a must-have in any fitness bag. Apps like Nike Training Club, MyFitnessPal, and Zwift provide structured routines, live classes, and progress tracking. Log meals and workouts for accountability. Get real-time coaching tips. Stay connected with fitness communities. Innovative gear like Peloton, Tonal, and Mirror brings professional coaching to your living room. Train in real-time with interactive classes. Schedule workouts that fit your day. Practice strength, cardio, and flexibility at home. Recovery is critical for progress. Tools like foam rollers, massage guns, and mobility aids help speed up recovery and prevent injuries. Use foam rollers to release tension. Massage guns improve blood flow and reduce soreness. Regular stretching boosts flexibility and reduces injury risk. Start with one or two tools that match your space, budget, and fitness level. Gradually build up as you identify what works best. Set clear, realistic goals for each new tool. Choose multi-functional gear to avoid clutter. Track your progress to stay motivated and make adjustments. Don't underestimate the importance of basics items like gym bags for men or a high-quality gym duffle bag that help keep your gear organized and accessible, making it easier to stay consistent. Fitness pros suggest customizing your tool use and not rushing to try everything at once. Let new equipment complement your existing habits. Most importantly, stay consistent and have fun experimenting with what works for your body. The future of fitness is smarter and more immersive. Expect to see: AI-driven personal trainers offering hyper-personalized plans. offering hyper-personalized plans. Virtual reality workouts for interactive and fun exercise experiences. for interactive and fun exercise experiences. Smarter wearables that deliver even more detailed, actionable data. Staying informed on these trends will keep your fitness journey ahead of the curve Choosing the right fitness tools can turn a basic workout into a strategic path toward your goals. From a reliable skipping rope to a supportive weight lifting belt, from performance trackers to essential gym bags for men—every tool has its purpose. Start small, invest wisely, and watch your workouts evolve. With the right gear and mindset, your fitness routine can become more effective, enjoyable, and goal-driven than ever before. TIME BUSINESS NEWS
