Innholdsfortegnelse for Sep/Oct 2024 i Women's Health South Africa

You know what’s exciting about health and wellness? Things keep evolving, inventing, pulsing. It seems like there’s a new wellness hack on TikTok every week, a new innovation in women’s health tech to review, and so many things to investigate. It’s thrilling. This issue, we took the theme–‘rejuvenation’ – up a notch and injected it with this idea of newness: they say a haircut can refresh you as much as a holiday – why can’t the same be said for a new body scrub? Or a new serum that makes you go, ‘So THIS is what my skin’s been missing!’ This month, we dedicated ourselves to the task of testing hundreds of beauty products: double-duty foundations, moisturising, matte lipsticks, hard-working shampoos. It was gloriously taxing – leaf over to WH…

Stop and smell the…achoo! Er, roses. As warmer months appear, the desire to spend extra hours outside is strong – and warranted. Then the all-too-familiar symptoms of an allergy attack kick in. And now that a runny nose, dry cough or headache can instantly trigger worries about *other* respiratory issues, any pollen-induced sneeze may send you spiralling. Before you load up on antihistamines and antigen tests, differentiate between the two: A fever and intense sore throat on top of the sniffles generally indicate more than allergies (ahem, cold!), whereas a mild sore throat not accompanied by body or muscle aches is standard allergy stuff, says Dr Cristina Porch-Curren, an allergist and immunologist. Definitely allergies dogging you? They can be managed and even prevented. A few helpful tips: 1. AVOID YOUR…

1. TAKE AN EXTREME SHOWER. Stand under super-cold or extra-steamy water for a minute or a few. The physical relief that comes after the uncomfy temps will shift your mind into a calmer state. 2. TRY ‘WILLINGNESS HANDS’. Sit with your palms face-up on your lap, shoulders down, belly relaxed, feet flat on the floor. The position – one you’d never adopt if you were in danger – sends a safety signal throughout the body. Sit this way for as long as you need to quell the urge to react in a way you might regret later. 3. BOOST YOUR INTAKE OF FRUIT AND VEGGIES. Even one extra daily serving has the same soothing effect as eight days of long walks, a recent study found. Researchers aren’t totally sure why,…

YOU’D BE FORGIVEN FOR thinking that trail running is just regular running with dirt attached. But actually, there’s more to it than that. Since you’re traversing unpredictable terrain, your stabilising muscles improve, meaning reduced risk of repetitive injuries and an improvement in balance and coordination. Trail running also boosts mental well-being, since it contributes to cognitive function and a better mood. Plus, nothing says “mission accomplished” quite like the stunning view at the end of your route. Connecting with nature and experiencing beautiful sights are catalysts for how the sport is one of the fastest-growing segments in the industry. To wit: between 2011 and 2016, South Africa experienced a *threefold increase in official trail running events – and it’s only growing bigger. Lace up your shoes and prepare to embark on…

One woman’s health-saving device is another woman’s… lifestyle tracker? That’s the complicated question surrounding the rising interest in glucose monitoring for active, healthy people. As the main sugar found in your blood, glucose *is* a big deal. It’s what gives the cells in your body the oomph they need to function. So, it’s not surprising that a number of start-ups are advocating for keeping tabs on this health marker in order to boost energy, optimise workouts and more. Where things get dicey: with the mainstream attention on glucose comes the promotion of continuous glucose monitor (CGM) devices, making them seem as if they’re any ol’ trendy tool. But experts and those with diabetes have thoughts about the idea of watching blood sugar fluctuations around the clock when you’re generally healthy…

HAVE FUN WITH IT The memo this season is clear: the bolder the better. We’re talking in patterns and washes. And, the ‘borrowed-from-the-cowboys’ aesthetic is a style you can rock. LEG DAYS The beauty of denim dresses, shorts and skirts? Well, it’s simple: they’re made of denim – need we say more? It offers structure (no clings here!) while allowing you to show off all that lower body work. BREATHE IN THE BEAUTY Sometimes it’s all about simplicity – a classic pair of jeans and a comfy sneaker – the perfect complement to wherever the day brings you. Whether that’s school drop-off or a mind-clearing jaunt in nature, you’re ready. PERMISSION TO PLAY, GRANTED Deep-indigo overalls! Patchwork suits! Prints! The outfit options are endless, but the vibe is the same:…

Sweat pours down my face. My thigh muscles ache as my trainers pound the pavement. I want to give up, but I don’t. I can’t. So I put on Breathe by Michelle Branch. By the time the chorus reaches its crescendo (‘Everything is alright/If I just breathe…’) I’m sprinting. I’m the star of my own early 2000s romcom in which, after the requisite heartbreak, journey of self-discovery and tear-filled reunion, everything really will be alright. It’s both a privilege and a too-often-untapped power to believe that things will work out happily ever after. But having faith in the positive outcome allows me to have faith in my ability to get there. Now, whenever I run to a song that allows me to tap into my so-called ‘main character energy’, I…

You nap when you’re tired, rest when you’re sore and (hopefully) take a mental health day when it feels like the world is camping on your shoulders. But what about when you can’t fathom following through on another “let’s grab drinks after work” because the couch looks way more tempting than talking about your hobbies, what you do for a living and why your last relationship ended, how many siblings you have…yet AGAIN? Girlies, here is exactly what to do in this scenario: nothing. Don’t agree to or go on the date. Don’t force yourself to engage in a tired Q&A session, you know, just for the sake of putting yourself out there. Don’t spend minutes you can’t get back agonising over falling behind in the socially ingrained race to…

BEST HAIR MASK Soothes the scalp and replenishes the hair’s natural oils, breathing new life into strands. African rock fig, a strand fortifier and Baobab oil are the total stars of this masque. Shea Moisture Manuka Honey & Mafura Oil Intensive Hydration Hair Masque, R400, Dischem.co.za BEST LEAVE-IN TREATMENT This cult-classic restores your hair’s natural body. We love it for the natural ingredients like sunflower seed and green tea leaf extract, bringing out the sheen in all hair types. It’s A 10 Miracle Leave-In, R445, Saloon500.co.za BEST FOR CURLY HAIR This is very cool. Leaves curls feeling soft and defined. Use generously! Curls In Bloom Body Me Curl Mousse, R100, Dischem.co.za BEST HAIR OIL An OG for a reason: argan oil-infused hair treatment to smooth, condition and detangle. Tip: use…

MEDITERRANEAN LIFESTYLE Eat Well, Live Long The Mediterranean diet is inspired by the dining habits of those living in countries surrounding the Mediterranean Sea, including Greece, Spain and Italy. Since it’s more a way of eating than a restrictive weight loss plan, it makes maintaining good eating habits more sustainable in the long run and has a ton of health benefits: Reduces Heart Disease Risk In the Mediterranean diet, heart-healthy omega-3-rich fish is emphasised. And healthy fats such as olive oil, which is rich in monounsaturated fat and associated with lowering bad cholesterol (LDL), are encouraged. In a 2018 study in JAMA Network Open, women who followed the diet had 25% less risk of developing heart disease over the course of 12 years. Fights Inflammation Scientific evidence suggests that this…

BEFORE SHE MADE A LIVING AS A WRITER –first as a journalist and then as an author sharing thoughts on self-development and mental health in books like The Pivot Year – Brianna relied on writing as a tool for enlightenment. “Writing was my joy; it was my processing,” she enthuses. And even as it became her vocation, Brianna continued to turn to writing as a mode of discovery – the only difference being that now, millions of readers also benefit from her hard-earned insights. When it comes to acting on those insights (i.e., making meaningful life changes), Brianna favours a ‘microshift’ approach: tiny changes that add up to something big. “A lot of the time we’re looking for one tipping point, a before and after,” she says. “Anything new, no…

WHEN YOU’RE FEELING ANNOYED DO A DEEP CLEAN “If a situation irritates you, intensively wiping down an area – then seeing the results of your work – can bring you back to neutral,” says Melissa Maker, cleaning expert and author of Clean My Space. “I swear, scrubbing must release endorphins.” Make It Easier INVEST IN THE RIGHT PRODUCTS For countertops, showers and stoves, you need grime-fighting ingredients like citric acid and birch bark extract that’ll make you more productive – not more aggravated by a stubborn stain. EMBRACE THE ‘S’ PATTERN When scrubbing, instead of using a circular motion – which just picks up dirt from one area and moves it onto a spot you already cleaned – try a zigzag or ‘S’ movement to snake your way down a…

New research released by Discovery Vitality has, once again, shifted the spotlight back to cardiorespiratory fitness (measured as VO2 max), an important health risk metric. Insights were drawn from Discovery’s unique data, including lifestyle information, clinical screening results and insurance claims data. The findings show the tangible benefits of prioritising cardiorespiratory fitness, also referred to as cardio fitness, which dramatically reduces the risk of developing – and dying from – cardiovascular diseases, certain cancers and diabetes, among other conditions. Linked to these insights, Discovery Vitality announced the launch of two exciting updates to the programme aimed at enhancing the health outcomes of its members. They are a new rewards points, metrics based on cardio fitness level, called Vitality Cardio Fitness Levels, and a first-of-its-kind exercise platform called Vitality Fitness. The…

THANKS TO A TOP-RATED FITNESS APP, regular Instagram live workouts and a disposition sunnier than a Mozambique vacay, Courtney Black became something of a lifeline to many of her 800k-plus followers. In a filled-to-bursting industry, the personal trainer and author of The Pocket PT believes it’s the fast-paced, ever-changing nature of her sessions that has her fans hooked. “I spend a lot of time creating my workouts because I make each one unique. My main priority is fun – I never want it to be boring or for a client to lose interest mid-workout.” Efficacy, of course, is a priority, too. “Every session, I want to get maximum results in the shortest period of time. I aim for quality over quantity – you don’t need to work out for hours…

KELLY VAN DER WALT LIKE SO MANY OF US, KELLY VAN DER WALT tried hard to carve out a weight that felt comfortable for her. At 34, she weighed 82kg and to reach her goal weight, she felt she needed to be in a process of restraint, of following rules that needed to be upheld, no matter what. “I had been restricting my favourite – what I call ‘fun foods’ – and trying to be super disciplined,” she explains. But so often, this prohibitive approach can yield the opposite result. And Kelly experienced it first-hand. “This led to a cycle of bingeing, restricting, starting [again], and the cycle continued,” she reflects. While out one day, she caught sight of a photograph her husband had taken of her. “I will never forget…

THE MUSCLE MENDER Red Light It might mean stop when you see it on the street, but when applied to the body, a red light is all go. In fact, red light and infrared light can “act like a cup of coffee for the brain,” says Dr Mariana G. Figueiro, light and health programme director of the Lighting Research Centre at Rensselaer Polytechnic Institute. Not only can they increase alertness, but red and infrared light can also kick your body’s healing process into gear. Both improve blood flow, which in turn increases the supply of nutrients to affected areas, such as sore muscles or achy joints plagued by chronic inflammation, says light psychologist Karl Ryberg, author of Living Light. Used before a workout, red light therapy can help prevent pain.…

COCONUT & GINGER BEANS Serves: 4 Prep Time: 20 minutes 2 Tbsp Olive oil1 tsp Mustard seeds1 tsp Cumin seeds½ tsp Dried chilli flakes3 Garlic cloves, minced1 tsp Minced ginger1 cup Green beans, roughly sliced¼ cup Desiccated coconut¼ cup Water1 tsp Sea salt Shredded coconut, to serve (optional) 1 | Heat the oil in a pan and add the spices, garlic and ginger. Allow to sizzle for a minute before adding the green beans. Cook for 5 mins with the lid off, stirring to ensure the beans are covered in the spices. Place a lid over the pan and cook for another 5 mins. 2 | Stir through the coconut and water. Cook for a further 5 mins with the lid on and 5 mins with the lid off. Add…

Empathy exits to the left When a person is overly focused on their main character-ness, “empathy can start fading away,” says professor Durvasula. Meaning they might see friends and family members as useful based solely on how they facilitate their own narrative. When someone suddenly doesn’t fit in, the relationship ends up on the cutting room floor. Entitlement makes a grand entrance “There’s something quite grandiose about always needing to have a starring role,” adds professor Durvasula. That outsized sense of self, combined with decreased empathy, is “consistent with narcissism”, she adds. Audience drowns out authenticity Marginalised communities may find a “sense of agency in being the main character by presenting one’s narrative on social media,” says Michikyan. But this kind of empowerment can bring out the haters, as challenging…

BEST SKIN TINT Feels like a second skin. It’s barely there but covers all sins. It also does double-duty: vitamin E eases damage, hyaluronic acid boosts hydration. Catrice Nude Drop Tinted Serum Foundation, R200, Houseofcosmetics.co.za BEST FOUNDATION Nothing beats this foundation: it’s silky, glowy, lightweight, hydrating and buildable. With 30 shades, the virtual try-on matched my shade perfectly. Giorgio Armani Luminous Silk Foundation, R1 100, Edgars.co.za BEST MASCARA Iconic, to say the least, not only for its cute stand-out packaging – but also for the way it makes lashes pop! essence Lash Princess False Lash Effect Mascara, R88, Essence.eu/en-za BEST MATTE LIPSTICK This silky matte lipstick delivers a highly pigmented, weightless colour in just one swipe. Featuring a moisturerich formula with hyaluronic acid for all-day hydration. Kylie Cosmetics By Kylie…

Breathe… WHERE: WELL_ness @FARMHOUSE58, Kromdraai Valley in the Cradle of Humankind HOW MUCH: Treatments from R720, rooms from R3 410 for two people sharing What’s the vibe? A tranquil farm, complete with livestock and extensive regenerative farmlands that provide fresh local produce. Repurposed farm buildings offer eco-conscious luxury accommodation, farm-to-table dining and a variety of wellness facilities. A space where you can pause… exhale, if you will. Any top treatments? Launched in May 2024, the WELL_ness centre offers a breadth of customised therapies and treatments: meditation sacral chakra-focussed breathwork, qi gong therapy, tai chi, Reiki, sauna and Thai oil massages. I began the second leg of my wellness day with a sauna session that boasts a stunning panoramic window. Stress levels, joint and muscle stiffness reduced, I was ushered to one…

HOW CAN I BUILD A HAIRCARE ROUTINE? With the haircare industry going to increasingly long lengths (ha!) to release innovative formulas, it’s easy to overload on treatments. But, counterintuitively, is your hair getting worse? “Using an excessive amount of products without properly rinsing can result in build-up, giving a dull appearance,” says Jennie Roberts, SheaMoisture’s afro hair specialist. This can cause “irritation or dandruff”, explains trichologist Hannah Gaboardi. The fix? Work out your hair type. For straight, fine or thin strands that tend to be greasy, shampooing every other day will cleanse without stripping oils and encouraging sebum overproduction. Use a light conditioner and dry your hair without products, or with heat defence. If you’ve got hair that gets greasy at the top, but dry in the lengths (usually chemically…

TACO TOPPER Have half a head of cabbage in the fridge? Thinly slice, then toss with lime juice, mayo, salt and sliced jalapeños. (For best results, whisk the dressing together first.) GRAIN GLOW-UP Staring down a fridge full of broccoli florets? Roast, pulse in a food processor, then fold into your favourite grain (farro, barley and brown rice are our absolute faves). CITRUS CRUSH Fridge stocked with a ton of oranges? Slice ’em up, then arrange on a sheet pan and top with chicken or fish, a sprinkle of herbs and a splash of oil. Next, roast it up. Dins, done. VEG RX Have a ton of on-the-verge veggies? Consider this your cue to make a lazy pasta e fagioli (Italian pasta and beans): Sauté that produce; add in crushed…

01 HAVING A PLANK That stored-to-memory scene from Fifty Shades of Grey is working wonders. “When you feel aroused, the hormones adrenaline and noradrenaline are released, increasing your heart rate and blood pressure, leading to engorgement of the vagina and clitoris,” explains Dr Sheila Radhakrishnan, a highly experienced consultant gynaecologist specialising in all areas of women’s health. They also cause your muscles to tense up, meaning masturbation is basically a workout. Double win. 02 BURIED PLEASURE Stimulating any of your erogenous zones (the clitoris, nipples, vagina, cervix, but you do you – toes, anyone?) gets your sensory cortex firing. “This feeds information through other parts of the brain, including the nucleus accumbens, the brain’s pleasure centre,” says neuroscientist Professor Barry Komisaruk, who specialises in brain activity during sexual response. Orgasms are in…

Discovering just how badass our bodies can be is a major hobby (okay, borderline obsession) of the editors at Women’s Health, some of whom have recently made it a personal goal to conquer perhaps the hardest fitness move of them all: pull-ups. Of course, this upper-body exercise looks pretty cool on social media, but we’re into it less for the likes and more for the gains. Playing To Your Strengths “There are so many benefits, not only physically, but mentally, which is why I am so passionate about them,” says Angela Gargano, a personal trainer who wants to start a pull-up revolution. “It’s a functional movement that creates strength in a natural way using minimal equipment.” The muscles and control you’ll build in pursuit of hoisting your chin above the…

Touching down at the Kruger Mpumalanga International Airport, the largest thatch building in Africa, immediately gives the feeling of starting a special safari adventure. What lies ahead is a truly unique experience and Oasis Water, as the proud sponsor of the Skukuza Half Marathon, is a big part of it all. But Oasis Water is not only directly supporting every runner of this iconic race: it’s also playing a key role in conservation efforts in the Kruger National Park. A RARE AND EXCLUSIVE OPPORTUNITY It sounds like a Hollywood movie plot, but for one special day every year, those with treasured entries to the Skukuza Half Marathon get to run on a course that winds its way between Africa’s wildest animals roaming free in the heart of the Kruger National…

Samantha Reilly The 2023 gold medal winner of the Cape Town Trail Marathon is showing no signs of slowing down. In that win, she beat out local legend Landie Greyling. Landie Greyling A true trailblazer, Landie has been on the podium over 100 times, including her emotional 2022 Cape Town Trail Marathon win, which came after giving birth to her second child. @landiegreyling Toni McCann The professional trail runner became the first South African to win the 2023 Ultra Trail du Mont Blanc OCC, an extreme race spanning over 50km in length with an elevation gain of over 3200m. @tonimccann Meg Mackenzie The seasoned athlete has not only won African X a whopping four times, but also claims podiums internationally, including a second-place finish at this year’s Trail Alsace Grand…

From calming capsules to post-workout powders, the supplement aisle can feel endless. If you’ve perused the options lately, you’ve likely come across magnesium, a mineral that is abundant in your body and plays a role in over 300 systems, from muscle and nerve function to blood sugar control. You can take magnesium supplements in pill, gummy or powder form – and there are a variety of types (magnesium citrate, chloride, oxide, and glycinate, to name a few). Magnesium can help reduce the risk for heart disease, stroke, high blood pressure, type 2 diabetes and osteoporosis, says Dr Alona Pulde, a family medicine physician and the chief executive officer and co-founder of WeHeal. But it’s pretty easy to get enough from a balanced diet, she notes. “Only take a supplement if…

BREAKFAST FROYO POPS Total: 15 mins excl. freezing Makes: 10 pops 1¼ cups frozen fruit (mango or pineapple chunks, raspberries, or blackberries)1¼ cups plain whole-milk Greek yoghurt⅓ cup unflavoured protein powder¼ cup oat milk1 Tbsp honey, plus more for drizzling (optional)1 Tbsp hemp hearts¼ cup granola, crumbled if chunks are large Tajín, unsweetened cocoa powder, or freeze-dried dragon fruit powder for sprinkling 1| In blender, purée fruit, yoghurt, protein powder, oat milk and honey, scraping down sides as necessary, until smooth, about 1 min. 2| Pour into 10 ice-pop moulds and tap to settle into even layer. Top with hemp hearts, then granola. Insert wooden stick into each pop and freeze, at least 6 hr. 3| Unmould, sprinkle with choice of seasoning powder, and drizzle with honey if desired. Pops…

BEST GENTLE WASH This softly cleanses and soothes sensitive skin with its triple oat complex. It maintains the skin’s natural balance, providing relief and hydration. Dermatologist-tested and fragrance-free. Aveeno Skin Relief Body Wash, R229, Clicks.co.za “Women with different skin concerns and types tested products-so these awards mean everyone can find a go-to.”- Gotlhokwang Angoma-Mzini, Editor BEST RAZOR Don’t let the size fool you: it effortlessly moves with the contours of your legs. Plus, it has a moisture bar with aloe vera, argan and avocado oil. Dorco Eve 6 Mini Kit, R150, Clicks.co.za BEST LIGHT-WEIGHT BODY CREAM Winter dry patches, be gone! This lotion smells amazing and works wonders on dry skin. It absorbs quickly – perfect for summer. Elizabeth Arden Eight Hour Daily Hydrating Body Lotion, R549, Clicks.co.za BEST MOISTURISER…

Have the Upper Hand! The guide to healthy nails is easy as one, two, three: 1 KNOW WHAT ‘HEALTHY’ EVEN MEANS “You can think of healthy nails as having a smooth, glossy surface. They should be translucent and even in colour with no discolouration. If your nails have changes in colour, texture or shape, this can be harmless – or it can be a sign of underlying health issues,” explains specialist dermatologist, Dr Tarryn Jacobs. 2 HAVE GOOD HABITS “It is advisable to wash your hands in warm water to prevent the loss of natural oils,” says Tania Biddle, head of education for Bio Sculpture International and owner of Plush Nails & Beauty salon. “Focus on keeping your skin well moisturised with creams and cuticle oils.” Taking care of your…

What if your friendship-strengthening tools just aren’t working? You may be headed for Splitsville. (FYI: That’s totally normal, especially in your 20s when you tend to “dump somebody” once every two years, says Professor Dunbar.) “If a friendship becomes too emotionally draining, time-consuming or unsatisfying, it’s time to end it,” says psychologist Dr Irene Levine, author of Best Friends Forever: Surviving a Breakup With Your Best Friend. Your make-this-suck-less guide, from Dr Levine… 01 CHANGE THE INTENSITY This soft-launch strategy works when you’re unsure how to sever the connection or don’t feel comfortable doing so. Maybe you ‘slow fade’ by taking a break – a sort of sabbatical, if you will – or seeing this friend less frequently, perhaps only in groups and for smaller doses of time. 02 REHEARSE YOUR SPEECH…

Where: Walkersons Hotel & Spa, Dullstroom How Much: Treatments from R760, rooms from R5 950 What’s the vibe? A must-visit spa with a difference if seeking a few days of silence accompnaied by gorgeous views, delectable meal choices and a cosy lakeside luxury unit. Any top treatments? Their signature full-body treatments range from a Healing Crystal Experience to a Gone Fishing Spa Ritual package – all designed with your utmost care in mind. Visit walkersons.co.za/spa/ for more info Where: Spitskop Day Spa, outside Kimberley How Much: Treatments from R500, rooms from R1 670 per person sharing What’s the vibe? Located within the 4 Aces Safari Outfitters Lodge and housed in its own intimate building for ultimate isolation, the spa offers a natural, elegant setting to quiet down your senses. Any top treatments?…