Thriving through midlife: Hormonal changes in women and how to manage them.

Midlife can feel like a big turning point in a woman’s life. Hormones begin to shift and with that comes changes in your body, your mood, and even your overall health. The good news is that with the right support and lifestyle choices, you can manage this phase confidently and stay healthy and vibrant.

What happens to hormones in midlife

From the age of about 40 onwards, sometimes can happen earlier, many women begin to notice the effects of changing hormones. As the ovaries produce less oestrogen and progesterone, you may experience:

• Hot flushes and night sweats

• Mood changes and irritability

• Irregular or missed periods

• Weight gain or slower metabolism

These changes are natural, but they can affect more than just day-to-day comfort. They also influence bone health, heart health and emotional well-being.

Learn more about how women’s bodies change during this stage on our dedicated page:

Midlife & Menopause (40s–60s) – Myclinic Healthcare

Mid age woman training to manage aging hormonal changes

Practical tips for managing hormonal changes in women

At Myclinic, we believe in a team-based approach. Here’s how different aspects of midlife care can be supported by both healthy habits and professional help:

1. Eat well and nourish your body, with support from our Dietician

A diet rich in vegetables, fruit, lean proteins and wholegrains helps balance hormones and keeps your bones and heart healthy. Foods high in calcium and vitamin D are especially important for preventing osteoporosis.

Our dieticians Sinhle available in Soweto and Phamela available in Braamfontein can help you create a midlife-friendly meal plan that suits your lifestyle and goals.

2. Keep Moving, with guidance from our Physiotherapist

Exercise is one of the most powerful tools during midlife. It helps manage weight, boosts mood, strengthens bones, and protects heart health. Aim for at least 150 minutes of activity a week, mixing cardio (walking, cycling) with strength training.

Our physiotherapists Vuyisile and Ledile can design safe, personalised exercises, especially if you’re dealing with joint pain, stiffness, or injury.

3. Manage Stress and Sleep, with our Psychologist

Hormone changes can make stress feel more intense and can disrupt sleep. Practices like mindfulness, deep breathing, or yoga are useful, but sometimes you may need extra support.

Our psychologist, Buyisile, helps patients manage stress, anxiety, and emotional changes during midlife, supporting both mental and emotional resilience.

4. Medical treatments and check-ups

Some women benefit from medical treatments such as Hormone Replacement Therapy (HRT) to manage severe menopausal symptoms. These options should always be discussed with a doctor to ensure they’re safe and suitable for your personal health history.

Why regular screening matters: Midlife is also a key time to prioritise preventative health checks. As oestrogen levels fall, risks of certain conditions, including osteoporosis, heart disease and some cancers, increase. Regular screenings can detect issues early, when they’re easiest to treat.

At Myclinic, we encourage women to stay proactive about:

• Breast health: Annual clinical breast exams and mammograms (from age 40, or earlier if you have a family history).

• Cervical health: Pap smears every 3 years, or as advised by your clinician.

• Colon health: Colon cancer screening from age 45 onwards.

• Skin checks: Early detection of melanoma or sun-related changes is vital.

  
  

Our Myclinic clinicians and doctors provide guidance on which screenings are right for you and help coordinate tests with our trusted partners such as Toga Laboratories for pathology.

Whole-person care: If results reveal risk factors, our multidisciplinary team work together to support lifestyle changes, nutrition plans, exercise routines and emotional well-being through any diagnosis or recovery phase.

5. Hydration and skin care

As oestrogen levels drop during midlife, skin often becomes drier, thinner and more sensitive. You might notice that your usual skincare routine no longer works quite as well. This is because hormonal changes reduce collagen production and slow down the skin’s natural ability to retain moisture.

Hydration inside and out: Drinking enough water helps maintain skin elasticity and flush out toxins. Aim for about 6–8 glasses a day and add water-rich foods like cucumbers, berries, and citrus fruits to your diet. Limiting caffeine and alcohol, both of which can dehydrate the skin, also helps maintain a healthy glow.

Gentle, nourishing skincare: Switch to fragrance-free moisturisers and mild cleansers that protect the skin barrier. Ingredients such as hyaluronic acid, ceramides and vitamin E can help lock in moisture and soothe irritation. Don’t forget daily sunscreen, as skin becomes more prone to sun damage during this stage.

Balanced diet to support hormonal health

Can hormonal imbalance cause fever?

Hormonal imbalances can cause a variety of symptoms, but fever is not commonly one of them. Fever typically indicates an infection or inflammation rather than a direct result of hormonal fluctuations. However, some women may experience hot flashes and night sweats during menopause, which can feel like sudden warmth or chills but are not true fevers.

If a woman experiences a persistent fever, it is important to seek medical advice to rule out infections or other underlying conditions. Hormonal changes can sometimes affect the immune system, but fever should not be attributed solely to hormonal imbalance without proper evaluation.

Understanding the difference between menopausal symptoms and signs of illness is crucial for appropriate care.

Thermometer indicating fever, not typically caused by hormonal imbalance

Lifestyle adjustments to support hormonal health

Beyond diet and exercise, several lifestyle changes can help manage midlife hormonal changes effectively:

• Quit Smoking: Smoking can exacerbate menopausal symptoms and increase the risk of heart disease and osteoporosis.

• Limit Alcohol: Excessive alcohol intake can disrupt hormone levels and worsen symptoms like hot flashes.

• Maintain a Healthy Weight: Excess body fat can produce estrogen, which may complicate hormonal balance.

• Stay Socially Connected: Emotional support from friends and family can improve mental health during this transition.

• Regular Health Screenings: Bone density tests, cholesterol checks and blood pressure monitoring are important during midlife.

  
  

Incorporating these habits can improve quality of life and reduce the impact of hormonal changes.

Embracing midlife with confidence and care

Midlife is a natural stage of life and it doesn’t have to reduce your quality of life. With healthy habits, professional guidance and support from our Allied healthcare team, you can take control of your health and thrive.

For men interested in how midlife affects them, visit our page:

Midlife 40–60 (Men) – Myclinic Healthcare

At Myclinic, we’re here to walk this journey with you, whether through nutritional guidance, physiotherapy, psychological support or pathology tests. Together, we can make midlife a season of strength and vitality.

Beyond the sniffles: How untreated sinus problems impact your sleep, mood and mental health

Sinus symptoms.

August may be a month of crisp mornings and dust-laden winds, but for many South Africans, especially in areas like Johannesburg and Soweto, it’s also the season of blocked noses, heavy heads, and poor sleep. We often brush off sinus issues as minor annoyances. But persistent nasal congestion, post-nasal drip and facial pressure can do more than interrupt your day; they can disrupt your sleep cycle, drain your energy, and affect your mental health.

What are sinus issues, really?

Explore the sinuses in 3D: For a more interactive understanding of sinus anatomy, visit the BioDigital Human model to see how these cavities are structured and how inflammation affects them. Sinuses are hollow cavities in your skull that help regulate airflow and protect against infections. When these cavities become inflamed due to allergies, infection, or irritants like dust, it leads to symptoms such as:

• Constant throat clearing

• Blocked or runny nose

• Facial pain or pressure

• Itchy ears, eyes, or throat

• That "piggy scratch" sensation behind the palate

• 
  

(Mayo Clinic, 2023; NHS, 2022)

Sleep, Interrupted

Sinus congestion makes it difficult to breathe freely at night. You might:

• Wake up often to clear your throat or blow your nose

• Sleep with your mouth open, leading to dry throat and disturbed rest

• Struggle to fall asleep due to pressure or discomfort

  
  

When airflow through the nasal passages is obstructed, the body's oxygen intake can decrease, leading to fragmented sleep and shallow breathing. Sleep becomes less restorative, and REM cycles, essential for cognitive and emotional processing, are disrupted. REM (Rapid Eye Movement) sleep is one of the deepest stages of the sleep cycle, where dreaming occurs and the brain consolidates memory, regulates mood, and supports learning.

Many people use, Apple watches, Garmin trackers or similar fitness trackers to track their runs, steps, and Discovery Vitality points. But these devices can also offer powerful insights into your health, if you pay closer attention. Your sleep tracker can tell you how long you spend in REM, how often you're waking during the night, and even how your breathing changes when you're congested.

Take a moment to review your health metrics and compare them to recommended values for your age group. If your sleep patterns are irregular or your REM is consistently low, it may be time to explore whether sinus issues are affecting your rest more than you realised.

Over time, poor sleep impacts memory, concentration, and decision-making. It also fuels irritability and emotional fatigue, especially if sinus symptoms persist for weeks. Many patients report feeling foggy-headed, unable to focus, and emotionally reactive, all of which are compounded by the chronic discomfort associated with inflamed sinuses.

(Harvard Medical School, 2021)*

BioDigital Human. (2024). Sinus Anatomy – Interactive Model. 

BioDigital Human. (2024). Sinus Anatomy – Interactive Model. Retrieved from https://human.biodigital.com/view?id=production/maleAdult/sinus_anatomy&lang=en&ref=nativeIOS

The Mental Health Link

When you're not sleeping well and you're constantly battling sinus discomfort, your mood can suffer. Irritability, low motivation, and even anxiety are common side effects of prolonged poor sleep and chronic inflammation.

Sinus-related sleep disruption not only affects emotional regulation, but also alters the brain's ability to manage stress. Chronic inflammation is known to interfere with neurotransmitter function, including serotonin, contributing to mood instability and even depression. Over time, this creates a feedback loop: the more discomfort you feel, the less you sleep; the less you sleep, the more sensitive you become to inflammation and stress.

In fact, studies have linked allergic rhinitis and chronic sinusitis with increased rates of depression and sleep disorders. It’s not just about the nose, it’s about the nervous system and the overall burden on mental health.

(Chen et al., 2022; Liu, et al., 2020)

What Can Be Done?

At Myclinic, we approach sinus care holistically:

1. Assess – Is it allergy, flu, or chronic rhinitis?

2. Treat – Use antihistamines, nasal sprays, or decongestants properly.

3. Educate – Patients learn how to reduce environmental triggers like dust, pollen and smoke.

4. Review – If symptoms persist, we assess for chronic care or refer to ENT specialists.

   
   

What Can You Do at Home?

Preventing or reducing sinus flare-ups starts with daily habits:

• Keep windows closed during high dust days, especially in August.

• Dust and clean surfaces regularly, including fans and curtains.

• Rinse nasal passages with saline spray or solution (avoid harsh chemicals).

• Take a warm shower before bed to clear nasal passages.

• Wash bedding often, especially pillowcases.

• Avoid cigarette smoke and strong perfumes that can worsen irritation.

• Stay hydrated, thin mucus drains more easily.

  
  

(Sinus and wellness centre)

These small steps can help reduce triggers and support better sleep and breathing.

Don’t Ignore Your Sinuses

If you’re constantly waking up tired, irritable, or foggy-headed, your sinuses may be part of the problem. Treating sinus issues early not only improves sleep and breathing, it restores quality of life.

Walk in for sinus relief that works. 📍 No appointment needed

🌐https://www.myclinichealthcare.co.za/soweto

#SinusAwareness #SleepHealth #MentalHealth #MyclinicCares #PrimaryCareMatters

References

• BioDigital Human. (2024). Sinus Anatomy – Interactive Model. https://human.biodigital.com/view?id=production/maleAdult/sinus_anatomy&lang=en&ref=nativeIOS

• Chen, F., Liu, L., Wang, Y., Hu, K., Ma, B., & Chi, J. (2022). Prevalence of depression and anxiety in patients with chronic rhinosinusitis: A systematic review and meta-analysis. Otolaryngology–Head and Neck Surgery, 0(0). https://doi.org/10.1177/01945998221082538

• Harvard Medical School. (2021). Sleep and health. https://www.health.harvard.edu/diseases-and-conditions/sinusitis 

• Liu, J., Zhang, X., Zhao, Y., & Wang, Y. (2020). The association between allergic rhinitis and sleep: A systematic review and meta-analysis of observational studies. PLOS ONE, 15(2), e0228533. https://doi.org/10.1371/journal.pone.0228533

• Mayo Clinic. (2023). Acute Sinusitis. https://www.mayoclinic.org/diseases-conditions/acute-sinusitis/symptoms-causes/syc-20351671

• NHS. (2022). Sinusitis. https://www.nhs.uk/conditions/sinusitis-sinus-infection/

• Sinus & Allergy Wellness Center. (n.d.). Natural remedies for sinus infection relief: What works and what doesn’t. Retrieved August 1, 2025, from https://www.sinusandallergywellnesscenter.com/blog/natural-remedies-for-sinus-infection-relief-what-works-and-what-doesnt

Disclaimer: This article is intended for educational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions you may have regarding a medical condition.

Marching for Dignity: A Movement for Health and Solidarity

On a quiet day in early April 2025, a mother walked into Myclinic with a simple request: “Can you help me find 10 pairs of school shoes?” Just ten pairs. That was all she wanted.

What followed was far more than a donation. It became a declaration that no child should walk barefoot to school. Health is a matter of dignity, and solidarity is louder than any single cry for help.

On 16 June 2025, Youth Day in South Africa, over 800+ community members, 15+ stakeholder organisations, and 10 schools came together for a 6.7km march across Mapetla, Phiri, and Tshiawelo. Over 1,200+ school shoes were collected. More importantly, we ignited a new narrative about what communities can achieve when they work together.

Mapetla Bootcamp members in front of Myclinic Hlanganani in Mapetla. Pic credit: MVKNA Photography.

Why Did We March? Understanding the Motivation

This wasn’t just about shoes. The march represented the triple-A effect:

• Access: to education, basic dignity, and health.

• Acknowledgement: of the hidden needs in our communities, poverty, mental health struggles, substance abuse, undocumented learners, and parental absence.

• Action: a youth-led, community-backed movement to stop being bystanders.

  
  

We marched for the learner who walks barefoot past your driveway. We marched for the parent who can’t say “no” to drugs because no one ever taught them “yes” to love. We marched for the elder who sees decay but no longer feels heard.

Walking the Talk: Highlights from the Day

The event began at Dikgabane Primary School with prayer from Pastor B. Maseko. A powerful opening was delivered by Dr N. Hlungwane, Founder of Myclinic:

“This campaign started with one mother. Her voice matters. Your voice matters. This is not charity. This is shared responsibility. Let’s hold hands and move the needle together.”

Mr T. Mavume laid out safety procedures, while Jo from Mapetla Bootcamp reminded the crowd: “Liberation is a group project.”

And then, we marched.

10 Schools, 1 Message: Dignity

We passed through 10 school sites, each stop filled with deep emotion and hard truths. Diodi Primary’s principal painted a sobering picture:

“We are a no-fee school. Most learners don’t have grants due to lack of documentation. We face serious challenges: roofs, toilets, paint. But we carry on. Your presence means everything.”

School principal at Diodi primary school with Myclinic, Toga, Psychologist, CPF, and bootcamp representatives along with Mapetla counsellor.

Motsaneng Primary expressed:

“Your generous donation put a brighter smile on our learners’ faces and boosted their confidence. Thank you for choosing us.”

Myclinic, Toga, Bootcamp, councillor and the leadership of Motsaneng Primary school.

Although not every stop had speakers, each school received shoes. While some schools had shut due to the Youth Day holiday, all were honored.

Messages of gratitude poured in from schools along the route. Each one faced its own challenges, but one thing remained clear: our children are resilient. Tough conditions can either break or shape them. When we show up, with love, shoes, and support, even the smallest gestures become seeds of change. As one principal put it, "What you did today was more than giving shoes; you reminded us we are not forgotten."

Leading by example is an active endeavor. On June 16, we didn’t just speak; we marched, we gave, we listened, and we loved, loudly.

Health is Wealth: Stakeholder speeches that moved us

What set this event apart wasn’t merely its scale; it was its soul. Throughout the march, key voices addressed the realities we often ignore:

• Dr Nhlamulo Hlungwane, founder of Myclinic, reminded us: “You can’t expect one structure to solve everything. But when we hold hands, we move the needle. We act.”

• Councillor Merelda tackled drug abuse, stating: “Weed can cause psychosis. I see 18-year-olds who never return to themselves. Parents, there is no such thing as a naughty child. They’re asking for love in the only language they know.”

• Matron Hlungwane from the Lenmed group asserted: “Today it’s about shoes. Tomorrow, it’s about continued action. We’re here to help make that consistent, to ensure that no child is left behind, not just in the classroom but in health.”

• Buyisile Mncina, clinical psychologist, emphasised: “What we say must align with what we do. You can’t preach against alcohol while pouring your next drink.”

• Dr Louis from Togalabs stated: “Screening is not a luxury. It’s a right.”

• Dr Tebogo Sedibe from Myclinic echoed: “Don’t wait for a crisis. Whole-of-life care starts now, at school, at home, in the streets.”

• Doctor from OpenDiagnostics South Africa highlighted the need for accessible health testing: “Early screening changes the future. For adults and children.”

• Rixaka Funerals spoke, “Care doesn’t stop at death. Support matters after a crisis too.”

  
  

These weren’t mere speeches; they were awakenings.

Each voice didn’t just speak; they stirred emotions. These were raw truths, lived experiences, and urgent pleas for change. From the dangers of unchecked drug use to the silent cries of children labeled “naughty,” the messages struck deeply. They called us out, parents, leaders, and neighbors, to be more intentional, present, and consistent. These awakenings ignited reflection and, hopefully, inspired action.

Safety, Spirit & Solidarity: Organising the March

Thanks to CPF marshals, Mapetla Bootcamp volunteers, and the visible support of Lenmed, Toga, Open Diagnostics, Rixaka, and coordination with Clinix EMS and JMPD, along with SAPS, the march was:

• Incident-free

• Fully hydrated (providing water, fruit, and energy stations)

• Logistically tight despite minor delays and some school absences.

  
  

Safety officer, JMPD and SAPS.

Outcome: More Than Numbers

• School shoes collected: 1,200+ pairs

• Schools reached: 10

• March participants: 800+

• Partner organisations: 15+

• Incidents reported: 0

  
  

Gratitude Is a Verb

To Mapetla Bootcamp:

“You turned a slogan into a movement. Your blue shirts led the way with pride.”

Mapetla bootcamp handing over school shoes to Megatong Primary School.

To Lenmed Group:

“Green was the color of the day. Your presence brought healing and purpose.”

Ahmed Kathrada Lenmed team.

To CPF:

“You were there before the crowds, sorting shoes and maintaining safety. Your commitment is the kind communities are built on.”

A few members of the CPF team.

To Rixaka Funerals:

“You didn’t just buy shoes, you helped deliver them, plan logistics, and prep for the march. That’s partnership”

The Rixaka team.

To Nazmed Pharmaceuticals CC:

“You dressed our unity. Your T-shirts reminded us we move as one.”

Marchers proudly wear Myclinic Cares T-shirts sponsored by Nazmed Pharmaceuticals.

To Kgomotso Pooe and Sowetoo team:

“Your tuk-tuks quenched our thirst and contributed to our joy. In true Soweto spirit, community ingenuity met generosity, ensuring that every marcher stayed refreshed along the journey. It wasn’t just about shoes; it was about care, dignity, and the small details that make solidarity possible”

A custom-branded So We Too tuk-tuk, distributing bottled water.

To OpenDiagnostics South Africa and S2 Multimedia:

“Hydration and health were your gifts. The fruit kept us energized.”

Open Diagnostics team.

To Mavume Security:

“You were our safety lead, protecting the march with professionalism and heart.”

To Clinix Health Group (Pty) Ltd EMS:

“You closed the day with sustenance. You truly walked with us.”

Clinix EMS ready to take on emergencies.

To Engen Tshiawelo Convenience Centre:

“You were the first to say yes and to show up.”

Marchers passing through Engen Tshiawelo convenience store.

To Togalabs and Lancet Laboratories:

“Because of your screening kits, we offered free health checks. Prevention starts with tools.”

Myclinic partners at the screening station.

To Rixaka, TMB, Dr Sedibe, Jo, Dr Louis, Buyisile, Councillor Merelda, Pastor Maseko, our elders, our youth, and the local schools:

Thank you. We see you. We honor you.

Pastor B. Maseko.

A Call to Action

This wasn’t just a march; it was a movement of feet, hearts, and consciousness. It told us to:

• Don’t throw that paper on the street.

• Don’t buy those drugs because someone said it’s cool.

• Don’t stay silent about your child’s depression.

• Don’t wait for someone else to fix your community.

  
  

Health starts at home. It’s nurtured at school. It’s protected on the streets.

And the leaders of tomorrow? They are watching us today.

Marchers walk through Soweto holding hand-made signs that read “March for Dignity”, “Every Child Deserves to Arrive with Pride”, and “I March So No Child Has to Walk Barefoot to Their Dreams.

What’s Next? A Vision for the Future

We are building permanent school shoe collection points. We are launching a youth health pilot program focused on early screening, mental health, and school readiness. And —we are already planning next year’s march.

Because solidarity isn’t seasonal; it’s a lifestyle.

At Myclinic, we believe health starts at home, is shaped in the streets, and is sustained at school. Our work doesn’t end with a one-time event; we are actively developing year-long campaigns that tackle the roots of poor health—from gender-based violence to stigma around chronic illness, caregiver burnout, and teen substance use.

These are not just awareness drives. They are community-driven solutions requiring partnerships between clinics, schools, faith leaders, funders, and families.

During the march, we heard a powerful plea from Diodi Primary School:

“We have 841 learners and no toilets that truly cater to their needs. Help us.”

Condition of the toilets at Diodi Primary School since last year September. They service 841 primary scholars.

We cannot un-hear that.

As we reflect on the success of this march, we extend an invitation: Partner with us to build toilets, donate uniforms, fund screening kits, or mobilize your team to support future campaigns.

Together, we are not just marching. We’re moving the needle toward dignity, health, and hope.