Innholdsfortegnelse for Jul/Aug 2024 i Women's Health South Africa

Low, fast shots; deep and wide ball positioning. In varsity, my now-husband and I would spend hours on the court, where I would school him on who was better at tennis between the two of us. So, I was thoroughly disappointed when, a few months ago, we started playing again and my body was just not having it. It’s like I was playing against this 1.53m-tall frame – and not my husband. And this ‘me versus me’ has become a norm. I feel like I’m at odds with my body, generally. It just isn’t responding the way it used to. It’s not healing as fast. It’s not picking up muscle anymore. I feel like it’s failing me. But my husband has a different perspective. Acknowledging that I still had it…

In research that will surprise anyone who’s ever inhaled a wors roll from a stadium parking lot, attending a sports event is good for your health. A study conducted by Anglia Ruskin University of more than 7 000 sports goers found that attending a sports game can improve measures of subjective well-being – life satisfaction and a sense of life being worthwhile – while reducing feelings of loneliness. The latter is particularly significant, with lack of connection now known to be a health risk on a par with smoking. And it really is the taking part that counts; whether your team is winning or losing, being surrounded by hundreds of other fans helps you feel like you’re part of something bigger than what’s happening on the pitch. With the events covered…

When Charlotte York Goldenblatt proudly boasted about her pelvic floor strengthening routine in an episode of the series And Just Like That, some may have cringed…but we clapped. The pelvic floor rarely (if ever) gets major public attention, let alone a ringing endorsement from a famous character. It’s one example of how this once whispers-only topic is getting the attention it deserves. But the pelvic floor is still misunderstood. A group of muscles at the bottom of the pelvis, like a hammock that supports internal organs and assists sexual function, the pelvic floor is the base of the core. We can’t actually see these muscles, so they don’t get the shiny marketing of the six-pack’s rectus abdominis. But “they’re responsible for helping transfer load from between your legs to your…

Nails Now! Here are the best colours this cold szn has to offer – you’ll want to try every shade on our list. RED HUES What is winter without a classic red nail? This season, make it super-glossy, evoking quiet luxury with a dash of raciness. NATURAL TINTS Natural-looking nude polishes reign supreme in every season of 2024 so far, and winter is no exception. A quasi-naked nail (that includes shades of cocoa) is a great way of looking polished without drawing attention to your fingers. Très chic. DARK TONES As the weather turns colder and the days get shorter, it’s only natural our nails, like our choice of styles, get darker, too. Expect to see classic cool shades like navy, black and dark brown that match the season’s mood.…

HOLY GRAIL HYDRATOR Transform hair and lock in moisture with coconut and white rose petal oils to improve hair thickness and deliver intense, deep hydration. Label.M Diamond Dust Nourishing Leave-In Conditioner, R570, Scarhair.com TRESS TAMER A weightless styling mist that repels humidity to provide long-lasting frizz protection, leaving hair with glass-like shine and a silky, non-sticky finish. Moroccanoil Frizz Shield Spray, R645, Salon500.co.za TOOL-FOR-ONE Part blow-dryer, part flat iron, this takes hair from wet to styled in no time – and with no damage. ghd Duet Hot Air Styler, R7 300, ghdhair.com SMOOTHING MIST Liquid gold for those prone to frizz and flyaways. This smoothing styler forms an invisible shield on hair, like an umbrella against humidity. Color WOW Mini Dream Coat Supernatural Spray Anti-Frizz Treatment, R1 200, Takealot.com…

‘Work to live’ or ‘live to work’ – perhaps one of the modern world’s most urgent existential crises. Whatever your stance, this dichotomy informs your lifestyle and how you show up in general! Despite diverging views on the topic, Temi is sticking to her “active mind, active body, active spirit” approach. Her logic is simple. “There are so many things out of my control that can go wrong at any given time. I take comfort in the fact that I can always go on the tennis court or hit the gym as a way to clear my mind and check in with myself,” she says, adding that consistent exercise fuels her and provides a sense of balance and control. A Princeton University graduate with a joint law degree from Columbia Law…

1 MYTH: Megadoses of vitamin C will help stave off colds or speed recovery. MYTH BUSTER Alas, no. Vitamin C supplements are heavily marketed as preventing or shortening colds, but research suggests that for most people the positive effects are limited. Trials showing that vitamin C reduced cold risk were done on marathon runners, skiers and soldiers performing intense exercise in the subarctic, not on regular people living their lives. In fact, high doses of the vitamin “can cause heartburn, nausea, headaches and even kidney stones,” says Dr Jennifer Johnson, a family medicine physician at the Mayo Clinic Health System. Unless you’re on a diet that doesn’t include fruits and vegetables, you don’t need to supplement, says Dr Adam Ratner, a paediatric infectious disease specialist. The best way to stay…

Imagine if every time you’re struggling to make a decision, a giant, colourful wheel appears before you. On each tab, YES or NO is written in bold letters. Like clockwork, it pops up whenever you feel stuck – your own personal wheel of fortune. If you are me, you already exist in this reality and you’re currently hoping the wheel lands on YES. I’ve just asked the website Wheel Decide whether I should order Thai for dinner. The virtual whirligig claims to be the ‘ultimate decision maker’ and considering the website is pinned to the favourites tab on my phone’s Internet browser, I tend to agree. Decision-making has never been my strongest muscle. It’s not that I dislike making decisions, but I always fear I am making the wrong choice…

FOR YOUR UPPER BODY MED BALL CHEST PASS Stand a few centimetres away from wall, facing it with knees slightly bent and hands holding medicine ball at chest height (A). Engage chest muscles to explosively toss ball straight ahead against wall (B). Catch it on the rebound and reset. That’s 1 rep. MED BALL SLAM Stand with medicine ball on floor between feet. Squat to pick up ball, then pull it up and press straight overhead, rising slightly onto balls of feet (A). From here, slam ball down forcefully to floor (B). That’s 1 rep. MED BALL ROTATIONAL TOSS Start in a half-kneeling position with left foot forward and wall a couple of centimetres to left. Hold medicine ball outside right hip (A). Explosively rotate through core to throw med…

Since I started making lifestyle content on YouTube around nine years ago, I’ve always tried to advocate for being okay with having your disability. It’s our body, so we can’t escape it – and we might as well find ways to love it. And for people with disabilities – the community I target with my content – I feel we have much bigger issues, in so many ways, that sometimes, body image is the last thing I’m concerned about. It’s like, we may love or not love our bodies. But it’s still unfair that I can’t get into this building because of an accessibility issue. As I kept posting videos and content online, so many people sent messages, left comments and shared their experiences and tips based on their particular…

At the time of writing, we are just 45 days away from the biggest sporting competition on the globe. Jo-Ané van Dyk sits across from me during our video call, lips neatly covered in a ruby-red lipstick, waxing lyrical about the many things that still need to happen before the 2024 Olympics – and after. “At the moment I’m writing exams, there’s training in the mornings and schedule-wise, we have the African Championships coming up. Then, there’s the possibility of two Diamond Leagues but I’m still waiting to hear about that. Then, we go into training camp on the 22nd of July. And I’m getting married in October. I’m trying to schedule those things as well and get that in order,” she finishes off with a laugh. We’ve only just…

Credentials A background in biomechanics or physiology or certification through a programme like Trek’s Precision Fit, Specialized’s Retül or the International Bike Fitting Institute, indicates that a fitter has invested in their knowledge base. Reputation Certification alone doesn’t guarantee a great fitter. Dr Andrew Pruitt advises asking other riders in your community or members of a local cycling club or team for recommendations. Approach A good fitter asks for details about your riding history and the problems you’ve been experiencing, takes a systematic approach to their recommendations, and can tell why one saddle may be better for you than the other.…

01 GET ENOUGH PROTEIN One of the biggest drivers of ageing-related health issues – even diabetes – is a loss of muscle quality. To counter that loss, protein is the jam: it provides the building blocks for muscle tissue and increases protein synthesis for muscle growth. A gram of protein per 500g of body weight every day is good, but Prof Galpin will usually do more than that. As you get into midlife, you become desensitised to the same stimulus. So, past age 40, shoot for 1.3g or even 1.5g per 500g. 02 GO BEYOND A WEEKLY PLAN As you age, recovery is slower: the activation of DNA to regrow muscle tissue and the transit of waste products out of the muscles are slower. Oestrogen is typically lower. So while younger folks…

Week One: lethargic, discouraged, ready to try something new. Week Eight: accomplished, in control, myself again. Those are just a few of the words and phrases she used to describe her mental state during the beginning and end of a recent strength challenge. She joined the programme to re-establish a purposeful resistance-training groove – and for the first time, decided to keep a fitness diary (digital, using her phone’s Notes app) to track her progress. But she didn’t log exercises, reps or sets, since she had a programme to follow. Instead, she typed stream-of-consciousness thoughts, capturing details such as where her head was at before the workout, what her focus was like mid-sweat, a move or moment she really enjoyed (feeling the gorilla rows this week), and how she felt afterward…

74 Percentage of older women dating younger men (with an age gap of 10 years or more) who reported a “good to excellent” physical connection, according to a 2024 Ipsos poll. Want to get in on the action? Watch the movie, The Idea Of You on Prime. Clean each other up… A partner who cares enough to wipe up bodily fluids = extremely sexy. Get water and snacks Yes, you need both for replenishment. Watch an episode of your favourite show together Or three episodes… or even half a season. Sometimes, the comfortable familiarity of The Office is exactly what you need after an intense sex session. … And suggest a bathroom break A loving reminder to pee means no one has to worry about UTIs. Cuddle You can be…

Perform your moves without watching yourself in the mirror. “A mirror will take away from your ability to learn the movement and feel it intrinsically,” says personal trainer Mikhail St Catherine. “In my experience, people are able to connect with their bodies and develop a more advanced level of proprioception [awareness of your movement and body position] that way.” Among bodybuilders, it’s a truth universally acknowledged that anyone in search of gains must focus their mind as well as their muscles. Internal attentional focus, as it’s known among scientists, describes the connection between mind and muscle. The theory is that by really focusing on the muscle or muscle group you’re aiming to work during an exercise, you’ll be able to increase the stimulation of those muscles; in other words, greater…

AFTER UNDERGOING A DOUBLE MASTECTOMY following a positive BRCA2 gene test, Louné Maree felt compelled to reassess her relationship with her body and redefine what feeling healthy meant to her. “Post-surgery, I faced the challenge of re-entering the gym amid a toxic relationship that left me feeling unworthy,” she explains. “Throughout this period, lacking the necessary support at home and facing delayed re-entry into exercise, I made the crucial decision to remove toxic individuals from my life and relocate.” Through this journey of self-discovery, Louné felt out of touch with her body. “My once perky butt and solid physique were replaced by a reflection in the mirror that revealed protruding hip bones and a stark change in the texture of my thighs. I weighed just 55kg,” she says of that…

1 CLASSIC RED Red nails are getting extra shine thanks to TikTok’s viral Red Nail Theory (which suggests that a splash of red can help you attract romance), but true beauty enthusiasts always knew: red is an invitation to be hot, loud and bold. HOW TO ROCK ‘EM One of TikTok’s viral manicures is ‘University Red’ nails. Described as the perfect scarlet red; not too dark or too bright. Your nails can be short or medium length. TRY Mavala Mini Nail Colour in French Cancan, R135, Clicks.co.za, DIOR Vernis Nail Polish in Rouge, R705, Shop-beauty.dior.co.za 2 GLOSSY BLACK Red isn’t the only colour with a hypothesis. There’s a Black Nail Theory too. This buzzy belief purports that glossy black nails promote feelings of increased confidence. HOW TO ROCK ‘EM When…

BUT FIRST, CAUTION They may sound harmless, however, it is possible to overdo it with herbal teas. You know the deal: consult with your doc to check if they’ll interact with any medications and for advice if you’re pregnant. DO YOU SWEAR BY CHAMOMILE TEA to get quality shut-eye? Love lavender tea for those moments when you need to quell your anxiety? Or maybe you’re just curious about the 3 000-plus varieties of tea out there… Let’s start with the basics. All varieties of tea (black, green, white, oolong) come from the leaves of the Camellia sinensis plant. What determines the colour is how long the leaves are exposed to air – i.e., oxidised. The longer the time, the darker and more robust the tea. Most white and green teas are…

It was August 2016, and while you were probably cosying up to a merlot by the fire, 26 women and 14 men were lying in MRI scanners in a University College London lab. Earlier that month, researchers had used questionnaires to create Bumble-style profiles for each of the 20-something participants, including details of their worst qualities, biggest fears and greatest bugbears (those who eat Big Macs while driving, that kind of thing). Now, lying on their backs, stock-still to give the machines the best chance of capturing brain activity, and peering up at a computer screen, they were to go through an experiment that makes Love Island seem as supportive as Queer Eye. Each in turn would discover if 184 strangers had given them a thumbs up or thumbs down…

When you hear the words quality protein, you likely think of hard-boiled eggs, flaked tuna or a heaping scoop of whey powder. (And probably not your skincare products!) But as the most plentiful substance in our bodies (after water), proteins are, in fact, the building blocks of skin. Every function of your outermost layer relies on them, but surprisingly little is understood about how this vast network, known as the skin proteome, functions as a whole. Experts have a grasp on the biggies, like collagen and elastin, but there are thousands of other such proteins whose jobs remain unclear. That’s starting to change. Thanks to new research technology, scientists are learning more about the lesswell-known proteins of this proteome and the role they play in skin ageing and disease. And…

ACTRESS AND ADVOCATE JILLIAN MERCADO EXERCISE HAS BEEN A PART OF JILLIAN MERCADO’S LIFE for almost as long as she can remember – even if it it wasn’t always a welcome part. The L-Word: Generation Q star began working with a physical therapist at age 5, when she was diagnosed with muscular dystrophy, which causes progressive muscle weakness. “I was like, ‘This is torture!’ ” recalls Jillian of those early sessions. “Hate is a strong word, but I did not enjoy it.” The turning point came when, after graduating from PT in university, Jillian found herself struggling to get out of bed on her own. She knew exercise could help maintain her autonomy. “After working out, things were easier – and I just felt stronger,” she says. Nowadays, Jillian pencils in…

Jessie Van Niekerk Splitting her time between Cape Town and Australia, Jessie made it to the finals of the SA Open of Surfing this year, despite the challenging waves. @jessie_vann Sarah Scott Having won the 2024 WSL Cape Town Surf Pro, matriculant Sarah Scott is one to be reckoned with, even as she takes the year off from competitive surfing to focus on finishing school. @sarahscttt Natasha van Greunen The 25-year-old goofy footer has a few accolades to her name. She won the 2019 and 2021 Vic Bay Quad and in 2018, she was crowned WSL Africa Women’s Rookie Of The Year. One to watch. @tashcangreunen Anastasia Venter At just 17, Anastasia is officially on the WSL Challenger Series for 2024 and will be looking to make her mark on…

Find the right practitioner. Gynaecologists and plastic surgeons can perform surgery on the labia, but look for doctors who are members of the Association of Plastic, Reconstructive and Aesthetic Surgeons of Southern Africa and have been trained in female genital plastic surgery specifically. Ideally, look for a doctor with experience in majoraplasty. Ask for before-and-after photos of the surgeon’s work. Make sure the labia majora look normal and the minor doesn’t look amputated, says Dr Furnas. “Sometimes photos will just show the ‘clamshell’ look after surgery,” she says. “You want to see what the labia minora actually look like, not just the closed labia majora.” Prioritise provider over payment method. While certain labiaplasty methods (e.g., clamping the tissue, cutting it and then oversewing) could be covered by medical aid (if not…

HOW CAN I STOP POOR BODY IMAGE FROM AFFECTING MY SEX LIFE? First, know that you’re not alone. When WH asked 1 000 people about their sex lives in a recent survey, feeling negatively about their body was the biggest barrier to women having the sex life they wanted, across all age groups. “The more self-conscious you are about your body, the more likely you are to be a ‘spectator’ during your sexual experiences – essentially judging yourself as though you were an observer,” says Rachel Zar, a relationship and sex therapist. “But good sex requires you to be grounded in your body. And for you to have an orgasm, the part of your brain that’s responsible for thinking and judging (the cerebral cortex) needs to quieten down, which is…

40 000 The estimated amount of South Africans who are hospitalised annually due to influenza. 4 People spent four fewer days in the hospital if they got their shot. Shots On Us If you’ve ever doubted how amazing the flu vaccine is, prepare to be wowed. It may have health benefits way beyond protecting against the illness itself. THE CRAZY-AWESOME PERKS People who got the shot annually were at a lower risk of developing Alzheimer’s compared with those who didn’t, in one preliminary study presented at the 2020 Alzheimer’s Association International Conference. The vaccine may also help protect against heart attack and stroke! WHY A JAB IS THE JOLT YOU NEED The flu causes massive inflammation in your body, which is the root of many health issues, like the three above,…

PICTURE-PERFECT PUFFS Oh, spongy ones, we coo at your adorableness and bow down to your larger-than-life skills! Anybody who has ever applied a good beat knows the importance of using the right tools to make your products apply flawlessly. These multi-use blenders are the perfect tool for your face. Apply product with ease and precision to the under eye, around the nose, the brow bone, chin and more. Check out: essence Multi-Use Airbrush Blender, R83, Houseofcosmetics.com, Real Techniques 4 Mini Miracle Complexion Sponges, R195, Dischem.co.za and HUDA BEAUTY Easy Bake Powder Puff Duo, R290, Arcstore.co.za GYM ITCH! Women with eczema feel the burn all day, even when they’re not exercising. So it’s no wonder in a Journal of Investigative Dermatology study, they were less active than those without the condition.…

1 Back Extension Targets: Glutes, hamstrings, core Do: 3 sets of 12 reps Position yourself face down on a back extension bench with your feet on the foot rests, pads keeping your ankles in place (A). Cross your arms over your chest and bend at the waist to ‘hang’ your torso forward, with your back and neck neutral (B). Exhale as you raise your torso, pushing your hips into the pad while pulling your torso with your glutes until your hips, spine and shoulders are in line. Focus on: Keeping your torso still and core engaged – think of ‘zipping up’ your stomach. Slowly pull through your glutes as you raise your torso back up. Focus on lengthening the backs of your thighs (your hamstrings) as you come back down. 2 Barbell…

HIGH PROTEIN Chicken Green Curry CAL: 630 PRO: 60g CARBS: 45g FAT: 23g FIBRE: 6g “The traditional green curry option serves as a protein-rich meal and is also packed with antioxidants and fibre from the array of vegetables.” HIGH NUTRIENTS Roasted Chilli Tamarind with Chicken CAL: 420 PRO: 43g CARBS: 48g FAT: 50g FIBRE: 5g “This dish has a well-balanced ratio of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels.” LOW CALORIE Chicken Tom Yum Soup CAL: 246 PRO: 22g CARBS: 10g FAT: 7g “Soups are both hydrating and nourishing, and a great winter warmer meal! This soup contains a good amount of protein and can serve as either a starter or a main meal.”…

MAKE SOME MAGIC Rice Veggies Throw broccoli or cauliflower florets (and stems) into the bowl and give it a few pulses to chop them into teeny tiny pieces. DIY Oat Flour Create fibre-rich flour that’s gluten-free by processing rolled oats until they become a fine powder – perfect for pancakes! Try ‘Nice Cream’ Transform frozen mangoes or bananas into a creamy dessert. Once smooth, pulse in your favourite mix-ins (PB chips and cacao nibs FTW!). Dream Up Dips For the ultimate delish crowd-pleaser, process canned beans with oil and your go-to seasonings (ours: garlic, herbs and a splash of lemon juice!). Blitz Nut Butter Pulse roasted nuts to roughly chop, then process until smooth and creamy. But be patient, it can take some time…up to 15 minutes. BLADE BREAKDOWN SLICING…

01 USE OR ABUSE? We’ve fallen in deep. South Africans spend more time on their phones than any other country. An Electronics Hub report says we spend 58% of our day in front of a screen. Plus, we spend almost four hours per day on social media alone. But addiction is as much about feelings as it is about figures. Unsure where you stand? Google the Bergen Social Media Addiction Scale. 02 REELING YOU IN The more time you spend scrolling, the more profit apps make. Like sweets, it brings pleasure without satiating. “Their primary tool is to short-circuit the stopping cues that normally shuffle us on to a new activity,” says Adam Alter, author of Irresistible: The Rise Of Addictive Technology And The Business Of Keeping Us Hooked. A never-ending newsfeed…

If inflammation were a person, we’d picture her as a confident power woman, AirPods in and belting the line ‘Why you so obsessed with meeee?’ from Mariah Carey’s single Obsessed. That’s because the wellness world is hooked on everything anti-inflammatory – from spa treatments to adaptogenic herbs to recovery supplements. Put plainly, inflammation is your body’s response to inside threats, like an injury – and too much of it can sabotage your health. But let’s take a step back: there’s a bad and a good kind. “Inflammation is often mentioned as a dirty word, but it can be lifesaving if you have an infection,” says Dr Robert Shmerling, an associate professor at Harvard Medical School. The protective stuff he’s referring to is acute inflammation, which is the temporary redness, pain and swelling…

WH ASKED… Describe your body in one word (or two). The responses gave us chills - and tears. A selection… If you were brought up with parents who ragged on their bodies (or yours), or if you have ever matched a friend’s ‘I hate my arms’ with ‘Ew, look at my stomach’ – or ragged on yourself for whatever reason – then you’re well versed in the kinds of insults that can course through your mind. They’re intrusive, damaging and – effing! – hard to get rid of. When you have to unpack a lifetime of these messages, undoing the damage can feel like a no-go zone. “It’s possible, but it takes work,” says Prof Jennifer Harriger, a professor of psychology at Pepperdine University. That exploration, though, is worth it.…

When 35-year-old integrative nutrition health coach Melissa Lainn meets someone new, the introductions always follow the same script. “After they find out I’m married, they ask how many kids I have. (I don’t have any.) Then they ask when we’re planning to have kids. (We’re not.)” That’s when the vibe shifts and Melissa tries to fill the silence by reassuring the person that she and her long-term partner love kids, despite not wanting their own children. “I do feel like women are judged far more for being child-free, whether by choice or by circumstance,” she says. For those who are child-free by choice, confused and critical responses are nothing new. In 1974, American Marcia Drut-Davis, a 34-year-old substitute teacher, experienced this on a whole new level when she appeared on…

HOCKEY ALL THE WAY UP Onthatile “Thati” Zulu AGE: 24 SA hockey national team midfielder Onthatile Zulu keeps proving that nothing is impossible to a willing mind. Onthatile Zulu (a.k.a Thati) undoubtedly stands out as one of South Africa’s rising talents – especially in today’s fast-paced world of international field hockey. A national team midfielder, the 24-year-old’s participation in the upcoming 2024 Paris Olympics marks a significant career milestone, for both her personal achievements and the growth of field hockey in SA. SA TO THE WORLD Onthatile made her senior international debut for SA back in 2019 during a qualifying event for the Tokyo 2020 Summer Olympics in Stellenbosch. Her breakthrough would come two years later when, at age 21, she made her debut at the Tokyo 2020 Summer Olympics…

IF YOU’RE AMONG THE POPULATION OF WOMEN WITH A BEACH IN YOUR CITY, might we suggest you add a surfboard to your beach basket? Per the Victoria State Government in Australia, it’s a top cardio workout, builds strong legs, shoulders and core and is a top outlet for beating stress. And, in a new study by Australia’s Griffith University, surfing contributes $1 trillion to the global economy, thanks to improved mental health. That’s likely because surfing reduces depression and anxiety and improves mood overall. In South Africa, we’re blessed with 3 000km of coastline, almost all of it surfable. So it’s no wonder then that we’ve also produced worldclass surfers. I mean, our very own Bianca Buitendag took home the silver medal for surfing at the 2020 Olympic Games! Read on…

Make Good Bib Choices. Look for high-quality, dense and compressive Lycra. It will prevent the chamois from migrating to where it can’t do its job. Pads come in different thicknesses and materials. Always air-dry your shorts. Heat damages Lycra and other stretchy materials and closes the cells on chamois foam, making them less cushiony. Rethink Chamois Cream. “If you need it for every ride, something’s wrong,” says expert fitter Andrew Pruitt. You should only need it for the longest or roughest outings. Many creams are water-soluble and can break down with sweat. For multiday rides, Pruitt suggests mixing petroleum jelly with a triple-antibiotic ointment at a 1:1 ratio to prevent infection on chafed skin. Always Pack Extra Shorts. For multiday tours, Pruitt recommends bringing a chamois for each day. For…

01 WHAT IS IT? The most abundant protein in the body, collagen is made up of the amino acids proline, hydroxyproline and glycine. It provides structure to bones, tendons, ligaments and skin and is essential for maintaining healthy connective tissue. Strength and power are directly linked to having stiff connective tissues. That stiffness depends on two main factors – collagen content and the number of cross-links within it. But while stiff tissue benefits performance, it’s also linked to higher rates of injury. It’s a fine balance. 02 ARE SUPPS SMART? McGregor always advocates food first. Bone broth is often recommended as a good source, but it’s an acquired taste. That said, studies have shown supplements to have benefits. Most research looks at animal-derived collagen – and while plant-based sources are also available,…

GROWING UP, OLYMPIC GOLD MEDALLIST Penny Heyns didn’t harbour dreams of one day gracing that podium. Since South Africa was excluded from the Games at that time, she’d never considered it. The self-professed ‘water baby’ grew up in Amanzimtoti and spent her free time frolicking in rock pools, in the ocean and at the pool at home. At the age of seven, she walked up to the swimming coach at her school and asked to try out for the swimming team, which at the time only accepted swimmers from the age of eight. She made the team and started competing, later earning her National colours. Not long after, Heyns became the youngest member of the South African Olympic team at the 1992 Barcelona Olympics. The following Olympic Games would see her…