Innholdsfortegnelse for Jan/Feb 2025 i Women's Health South Africa

HOW DO I REGAIN SEXUAL CONFIDENCE POST-DIVORCE? In 2020, the divorce rate in South Africa increased by 13.1 percent, leaving many alone in this new life chapter. But after spending so many years with one partner, divorcées can struggle with a loss of identity, says sexual communication expert Dr Tara Suwinyattichaiporn, aka Dr Tara. “Rediscovering your sexual confidence again is integral to a fulfilling sex life,” she explains. “It starts with your self-esteem – to know that you are worthy of pleasure, are capable of satisfying sex and can communicate unapologetically in intimate situations.” How to slip into that feel-good headspace between the sheets once more? “Sexual meditation – solo or with another – a couple of times a week,” she suggests. It’s like the kind you do to wind…

Kickstart Your Year Ahead, reads that promise to elevate you to the next phase of your life. Reserve a spot for ‘em on your TBR list! Food For Menopause BY DR LINIA PATEL A leading dietician and sports nutritionist shares 80 tasty recipes – perfect for perimenopause, menopause and beyond. Plus, loads of expert advice on how to make menopause work for you by understanding the impact of nutrition on your body. R535, Amazon.co.za Patient 12A BY LESEDI MOLEFI  A tear-jerking account that lifts the lid on those mental health conversations we once found uncomfortable – with an analysis on how mental illness remains a difficult conversation in Black families. R380, Exclusivebooks.co.za How Did We Get Here? BY MPOOMY LEDWABA The Wisdom & Wellness founder reflects on her spirituality, offering numerous…

The term VO2 max might sound more like a Star Wars robot than a health marker, but it’s actually a key measure of cardiovascular fitness that can tell you quite a bit about your workouts and general health. Thanks to next-gen trackers and more accessible lab testing, the buzz around VO2 max has risen [again] in recent years, says Dr Trisha Scribbans, an assistant professor at the University of Manitoba in Canada. “People want more information and data about their bodies and exercise,” she says, noting the major uptick in friends and students who ask her about the measure. “These numbers can be the motivation you need to keep pushing and improving.” Use VO2 to understand how your systems are performing now and can be revved up for big gains. What The Measure…

There are probably as many wellness supplements out there as there Amapiano songs on the market! But if there’s a powder promising more than most, it’s creatine. And if you haven’t come across the purported benefits of it on your swiping and scrolling travels (more energy, more strength, more brainpower), you’re about to. “Creatine is an amino acid found in skeletal muscle in the body,’ says Dr Gabrielle Lyon, author of Forever Strong: A New, Science-Based Strategy For Aging Well. While the nutrient exists in specific foods, such as red meat and fish, many people don’t get enough of it from diet alone. That women seem to have lower creatine stores than men, adds Dr Lyon, means they could benefit even more from supplementation. Could, because there’s still a lot…

Spicy Taco Slaw In large bowl, whisk together 2 Tbsp fresh lime juice, 1 Tbsp mayonnaise and ½ tsp kosher salt. Add ¼ small head purple cabbage (cored and very thinly sliced) and toss to coat, adding more mayonnaise if desired. Toss with 1 small red pepper (quartered and thinly sliced) and 1 small jalapeño (thinly sliced). Fold in ¼ cup fresh coriander (roughly chopped) just before serving. CRISPY CAULIFLOWER TACOS Tacos make a fantastic all-in-one dinner because you can choose a single component to cook (here, we’re crisping up spiced cauliflower) and then prep the rest of your fresh ingredients while the air fryer does its thing. A colourful, crunchy slaw takes just a few more minutes to toss together, but in a pinch, you can top with shredded…

01 EIGER VORTEX NUTRIFORCE 1000W 8PC BLENDER This powerful blender (it boasts 1000W of power) combines high-quality engineering with modern design and a sleek finish to make a statement in any kitchen. Finetuned for optimum performance and durability, its high-torque copper motor and precision-engineered blades will make short work of any ingredients destined for your smoothie. And it’s versatile, too, including both a grinder and extractor blade for various blends, plus two resealable lids to keep your kitchen efforts fresh. The flip-top drinking lid allows for easy sipping, exactly what you need if you’re en route to the gym. 02 EIGER VORTEX 600W JUG BLENDER Elevate your blending with the Vortex 600W Jug Blender, a perfect fusion of power and elegance. This blender combines a robust 600W motor with a minimal yet…

FOR DAILY PLAQUE PREVENTION Listerine Mouthwash Tartar Control, R123, Clicks.co.za We all know brushing helps, but some spots are tough to reach. That’s where Listerine Tartar Control Mouthwash comes in. A quick rinse kills germs that cause plaque, gingivitis and bad breath. Plus, it keeps tartar from building up over time. Swish it for 30 seconds after brushing and you’re good to go. A ROYAL FLOSS Ordo Hydro Sonic Water Flosser, R1 399, Yuppiechef.com Dentist-approved, this flosser uses hydrokinetic technology to sweep away plaque and food debris with ease. With up to 2 000 pulsations per minute, three pressure settings and a 360-degree nozzle, it’s gentle yet powerful. Perfect for braces, bridges and implants, it leaves your teeth healthier, brighter and feeling amazing. BEST SOFT PICKS G.U.M Soft Picks Regular…

During the past decade – let’s call it the Instagrammian Epoch – we’ve sipped on the willpower Kool-Aid; the assumption that those who are rich, productive and successful must have the magical ability to resist internet splurges, lie-ins and Reels. By implication, those of us whose lives are a little less disciplined must be lacking in this virtue, properly defined as the ability to resist short-term rewards in pursuit of longer-term goals. It’s a notion backed by research, published in April 2024, which found that people who enlisted willpower to overcome temptations and achieve their goals were perceived as more trustworthy than those who used external incentives or deterrents. And yet, the word ‘willpower’ has been leaving a sour taste in the mouths of a growing number of experts. Experts…

Some people are simply more sensitive to rejection (or perceived rejection) than others – and many who fall into that ‘rejection sensitivity’ bucket may also have insecure attachment styles. “What happens is that, as a kid, you needed something from your caregiver and it either wasn’t provided for you or was provided only in sporadic, unpredictable ways,” says Dr Lewandowski. “Both of those patterns have implicit rejection in them.” This can turn into a lifelong cycle. Some people with rejection sensitivity “are more likely to read rejection into even the smallest experiences,” adds Dr Becker-Phelps. Maybe no one reacted to your message in the group chat; maybe your partner had to cancel date night; maybe a colleague disagreed with you. From here, you start to spin your own version of…

01 Flexi Foods Given the price of food lately, it’s no wonder consumers are after versatile ingredients that slot into multiple meals. We’re also after ways to make that Rand stretch as far as possible. Some innovations to watch: Multipurpose spices Hawaij (a warm antioxidant-rich Yemeni spice blend that can be used in sweet and savoury dishes and beverages) and black lime (a vitamin C-rich Persian spice with fragrant, citrusy and fermented notes that’s best suited for marinades, salads, grilled dishes or stews) will be making their way into more kitchens. Dual-function fare You’ve heard of probiotic drinks, now get ready for probiotic chips and snack bars. Also on the menu: protein water, combining hydration with muscle-building power. While we wait for those, these dual-function treats are already on a…

Age: 50 Goal: Become healthy through weight loss  Milestone: Gaining muscle mass When legendary musician and vocalist Judith Sephuma started cropping up on our newsfeeds for her significant weight loss in 2016, many commented on her new appearance. Of course, her svelte figure was stunning. But for Judith, the weight loss meant more. Every green juice, treadmill run and weight lifted was in pursuit of something far more beneficial than the smaller dress size. “Fitness is not even about losing weight anymore for me,” she explains. “It’s become a lifestyle, meaning it’s what I need, like breathing.” It all began in 2014. She’d gone for a BMI screening and learned that she was obese – she had given birth that year and weighed 110kg. Doctors told her she could have…

Age: 43 Goal: Become healthy Milestone: Finding self-love As a Sangoma, being healthy is pivotal to Gogo Dineo’s work. Aside from the active nature of what she does – hiking and dancing and singing for hours – she also needed to be an authority on health. “For me, the embodiment of health is far more important than what one says,” explains Gogo Dineo. “I need to embody health. I need to walk into a room and [they should] feel like I have the capacity to help them with what they’re going through.” During her Sangoma training in 2010, she transitioned into a healthy version of herself; eating vegan foods and trekking far and wide in nature. But between 2017 and 2020, she’d only been exercising intermittently. She’d been pregnant twice…

Mackerel And Tomato Pasta With Almond Mint Pesto TOTAL: 30 MINS SERVES: 4 280g Whole-wheat spaghetti2 125g cans Boneless mackerel fillets in brine340g Mixed-colour cherry tomatoes, halved (or quartered if large) Kosher salt and pepper2 cups Mint leaves, plus more for serving1 cup Flat-leaf parsley leaves1 Large shallot, roughly chopped4 fillets Oil-packed anchovies, coarsely chopped½ cup Olive oil, plus 2 Tbsp⅔ cup Roasted sliced almonds, divided 1| Cook pasta per package directions; drain and rinse under cold water to cool.  2| Meanwhile, drain mackerel; transfer mackerel to medium bowl and break into bite-size pieces. Gently toss with tomatoes, 2 Tbsp olive oil, and a pinch each of salt and pepper. 3| In food processor, pulse mint, parsley, shallot, anchovies, and ¼ tsp each salt and pepper to finely chop. Add…

TARGET AND TREAT BLEMISHES Find yourself wrestling a once-a-month breakout during that time of the month? Or maybe you can’t help but poke and prod when a pimple rears its ugly head. Then it’s time to stock up on a pack of trusty, barely-there pimple patches. These Pixi Clarity Blemish Stickers are packed with salicylic acid, cica and green tea to target, treat and minimise the appearance of blemishes. Get them for R349 at Superbalist.com SPRITZ SOMETHING SCENTSATIONAL The third addition to the ‘I Want Choo’ fragrance line, Jimmy Choo I Want Choo Le Parfum lingers longer than the compliments you’ll be soaking up when you wear it. Think: playful, sumptuous main character energy that suits any occasion. With top notes of pear and golden gardenia, a creamy, warm heart…

Here for it What I’ve been up to during the making of this issue… Slow Down, You’re Movin’ Too Fast… Our feature’s ed Michelle recently told me about marketing and advertising guru, Rory Sutherland. He delivered an intriguing talk about how we’re perpetually in such a rush. “It’s all good and well to be fast,” he says, “but aren’t we sacrificing something important?” Take trains, for example: UK surveys showed that Londoners actually relish a long, slow commute on the train. But engineers? Their priority isn’t the air conditioning or Wi-Fi access on board. Instead, they’re worried about making the vehicle as fast as possible, explains Sutherland. We can copy-paste this to almost anything: The meal delivery service that can’t take more than 30 minutes to arrive. Or those weight-loss…

10-SECOND TEST What’s Causing Under-Eye Bags? Close your eyes and apply light pressure to your upper lid, then snap a pic. If your under-eye bag looks more obvious in the picture, the culprit is fat-pad herniation, a hereditary fat deposit that worsens with age. No change? It’s likely fluid retention or poor circulation. Knowing the difference matters, since applying an eye cream with retinol to a fat-pad herniation can irritate skin, accentuating wrinkles and puffiness, says derm Dr Rebecca Kazin. The best fix is to even out the area with a hyaluronic acid, though creams with caffeine and peptides can help minimise it too. Try Novexpert Booster Serum with Hyaluronic Acid, R1 100, Novexpert.co.za IMMERSE YOURSELF If your goals involve overhauling your wardrobe, organising your clothes and sneakers into neat,…

Whether you should switch up your training depends on your goals, current progress and how your body is responding to your current routine. If you’re seeing good progress and staying injury-free, you might not need a drastic change. Incorporating variations like different exercises, training splits or changing the volume/intensity every few months can help prevent plateaus and promote long-term gains. But you can look out for these signs that it might be time to change things up: Injury or Discomfort If you’re experiencing chronic soreness or discomfort, it may be time to rest or try a different approach to avoid over-training. Imbalance or Overuse If certain muscle groups are overworked while others are underdeveloped, switching your training focus to the latter could help restore balance and prevent injury. Boredom If…

We make hundreds of daily micro-decisions about food that can change our genetic and physiologic ‘fate’. Like any doctor, I would end appointments by giving patients vague dietary advice such as “eat more fruits and veggies” and then writing a pharmaceutical prescription. Because in training, doctors are told that nutrition is a soft topic that “isn’t evidence-based”. You will rarely find specific nutrition recommendations in the official treatment guidelines for any given condition. Interventions such as prescribing a pill or performing surgery are seen as ‘heroic’, while nutritional interventions are seen as fuzzy and wimpy. We ignore that natural foods have over 5 000 known phytochemicals alone – each of which is a small molecule that impacts health. The kilograms of molecular information we put into our bodies daily impact…

01 EIGER DIGITAL AIR FRYER Capacity: 6L  Temps: 80°C to 230°C Looking for a compact option with enough volume to whip up filling meals? This airfryer is a sophisticated countertop companion that blends style and function seamlessly. Capable of turning up to temps of 230°C and decked out with a host of programmable settings, this is a plug-and-play, one-touch solution that’ll take the schlep out of your daily meal prep. It’s design sears off excess fat, making sure you get the macros you need the most without the extra baggage. 02 EIGER SLIMLINE AIR FRYER Capacity: 8L  Temps: 80°C to 200°C For a bit more cooking room, the Slimline Air Fryer is the perfect choice for flavour enthusiasts pursuing a healthier lifestyle. With each cook, you get a crunch and taste that…

Think of your mouth as a little city. One that’s home to between 500 and 700 types of microbes, each with their own neighbourhoods (tooth, tongue, gums) and jobs. Some are helpful – like the bacteria that supply teeth with minerals to keep them strong – but others? Not so much. “In a healthy mouth, the two types of microbes keep each other in check,” says Dr Kami Hoss, a dentist and author of If Your Mouth Could Talk. But if the balance tips and less-helpful ones take hold? “Not only can problems occur with teeth and gums, but the microbes – or their toxins – can get into the bloodstream, causing an inflammatory response elsewhere in the body.” That’s the thing about oral health: it impacts so much more…

1. TELL A STORY “Look at the kind of person you want to be,” says Bidwell. “What sort of behaviours do they show? Do they walk up the stairs or use the lift? Have a cupboard full of sweets or buy fresh food?” Weave a story about yourself and the habits will follow. 2. START SMALL “Tell yourself you’re going to do squats at the gym and everything else is a bonus,” suggests Bidwell. “That’s not so hard – and once you do the squats, you’re in a different mindset and the other stuff becomes way easier.” 3. CONTROL YOUR ENVIRONMENT “Have your protein shake in the fridge ready-made,” says Bidwell, on influencing your weak-willed future self. “Remove obstacles to a healthy habit – otherwise you’re just relying on willpower…

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01 Everything On Track Already, we’re keeping tabs on sleep, calories burned and ingested, steps taken… you get it. There’s a growing interest in understanding ourselves better to gain the ultimate insights into our health – and tracking allows that. More and more apps are integrating tracking features into everything, from journalling about your workout to letting your watch tell you what kind of workout you should do today. Look out for movements like lifelogging and self-surveillance. 02 Supps Gone Natural The new focus on supplements to benefit your workouts are looking more natural, niche and holistic. Think nootropics as your preworkout, giving you a boost for your bod but also your mind. Then there’s electrolytes, touted by Gen Z as the ‘new morning coffee’, in forms like gummies and…

Age: 38 Goal: Become a runner Milestone: Completing her first 15km run In late 2023, then 37-year-old Lerato Mokhaneli (known as @LeratoM_Fitness on social media) started a journey that would lead her along an incredible path. It started simply: weighing 127kg, she wanted to lose fat. “I have always been overweight, even as a child and teen growing up,” she shares. “I just gained more weight after my daughters’ birth and never bounced back; I simply let myself go.” In November 2023, as she tackled workout after workout, she revisited an old dream: to become a runner. “I have always wanted to run but just never thought I could do it, being as big as I was,” she reflects. “I decided to just go for it regardless of how slow…

If you could buy only one skin-care product for the rest of your life, it should be face sunscreen. Along with helping you steer clear of painful sunburns, it’s proven to fend off skin cancer, one of the most diagnosed (and preventable) cancers. Also, sunscreen protects against UV damage, which is responsible for 80 percent of visible face ageing. Sunscreen is so important that dermatologists want you to stash a tube somewhere conspicuous so that using it becomes habit. (Keeping sunscreen next to your toothpaste, for example, increased usage, one study found.) “Look for an SPF of 30 and apply it to your face, ears, neck, and hands every morning – rain or shine, winter or summer – and reapply again after two hours, even if you’re just sitting near…

A self-proclaimed lover of life who’s always been curious about growth, Mpoomy Ledwaba never imagined being South Africa’s biggest wellness influencer since dropping out of studies in 2015. “At 30, I couldn’t have imagined being an author and founder of an incredible wellness community. I have always loved people, speaking and books – so the dots connected beautifully,” shares the mom of two, adding that she wakes up daily grateful and in awe at how far she’s come. Mpoomy’s debut book How Did We Get Here: A Girl’s Guide To Finding Herself launched in late 2024 – to overwhelming anticipation. PS: the first print run sold out within weeks! On the decision to pen this transformative book-cum-manual, Mpoomy notes: “The more authentic I am, the more I show up fully…

Annual check-up not so annual anymore? Maybe you’ve dodged the doc due to time constraints or because elements of your identity (race, sex, size) predispose medical professionals to underestimate your concerns. Speak up with a little help from physician Dr Monique Smith. Inquiries to use, verbatim: ▸ “DOCTOR, CAN YOU MAKE SURE TO RESERVE SOME TIME DURING THIS VISIT FOR US TO GO OVER MY QUESTIONS?” Create space for your needs upfront by sharing how you plan to use your long-awaited time. ▸ “I’VE BROUGHT A FAMILY MEMBER/FRIEND WITH ME TO THIS VISIT TODAY AS MY ADVOCATE. MAY I BRING THEM INSIDE?” It makes a huge difference when people invested in your care are by your side and can fight for you. ▸ “WHAT PATIENT RESOURCES DOES THIS PRACTICE OFFER?”…

Is It Healthier To Eat Your Food In A Certain Order? As TikTok serves up the idea that good nutrition is all about timing, dietician and author Priya Tew takes a closer look at ‘sequencing’… Once upon a time, healthy eating was all about what you ate. Now, the concept of when has entered the chat i.e. the order in which you consume your food. The theory is that this ‘sequencing’ can help to mitigate spikes in blood sugar. The theory with ‘sequencing’ is that eating certain food first – primarily fat, protein or vegetables before carbs – will minimise blood sugar peaks and troughs. It’s suggested that this will also delay digestion because the carbs will take longer to be broken down into glucose. There’s some research to support…

Runners show off their speed in races and marathons. Powerlifters head to comps to display their strength. Pole dancers, gymnasts and surfers all have unique skills on display on the world stage. But what about the people who hit the gym daily? Most times, we’re either working out for aesthetics or just for ourselves. But what about the element of competition? Enter HYROX, which aims to fill that gap for gym rats who want to show off their skills: a functional fitness race that combines endurance, strength and cardio into a rewarding feat for anyone willing to test their grit. Now, it’s coming to a city near you. SO, WHAT EXACTLY IS HYROX? In the realm of fitness competitions, many have entered the sphere: tough mudders, triathlons, CrossFit Games, obstacle…

Maintaining a healthy weight is as simple as calories in versus calories out, right? While it’s true that following a healthy diet and upping your exercise are crucial components, they’re actually only part of the story. Enter: hormones. The chemical messengers that dart around your body like nobody’s business are also critical players in changing your body composition. “They are the pillars upon which weight depends,” says Dr Chinnadorai Rajeswaran, who specialises in endocrinology and weight management. “A lot of people blame themselves for failing at diets – but it’s not always down to a lack of willpower. Often, the cause is a complex interplay between different reproductive hormones and ones that govern things like sleep and stress.” Dr Sohère Roked, a GP and integrative medicine specialist, agrees. “Hormones are…

With the right recipes, pizza can be a vehicle for delicious nutrition – think fibre, protein and sooo many vitamins. While some typical varieties areamixof carbs, fat and even some protein (cheese FTW), they’re often missing fibre, says registered dietician Marissa Meshulam, Her solve? Add non-starchy veggies into the mix to make for a more balanced meal. We’re on it! Our foolproof formula: Start with a homemade whole-wheat base, then go nuts with toppings, juicy tomatoes and super-satisfying produce. Bonus: when you toss your pizza on the grill, you’ll add stunning smokiness to the party - yum! Let’s really get cookin’! Whole-Wheat Pizza Dough PREP TIME: 10 MINS PLUS RISING MAKES: 450G 2 cups White whole-wheat flour¾ cup Warm water2 tsp Honey1 ½ tsp Instant yeast1 tsp Kosher salt2 Tbsp…

A WHOLE EGG Throw it in, shell and all. Yep, it’s packed with calcium carbonate for strong bones, while the lining contains collagen for healthy joints. First opt for Grade AA or Grade A, second, eggs which are considered high quality and safe enought to eat raw. B KIWI This furry green multivit has nearly double the vitamin C of an orange. The micronutrient plays an essential role in keeping you healthy by lowering inflammation, which naturally increases after tough workouts. C PEANUT BUTTER As well as spooning in an extra punch of protein, the healthy fats in this delicious addition also help maintain testosterone (a hormone needed in much smaller doses than in biological males) levels in your body to boost energy, mood and sexual function. D FROZEN BERRIES The standard mix of…

One adjective that’s haunted me my entire life is “sensitive”. While it’s sometimes a compliment, more often than not it’s a comment on how I handle rejection, exclusion and any perceived failure. Growing up, I was that kid who ruminated over not getting invited to birthday parties. I turned into that teen who cried in the girls’ bathroom after not being cast in the school musical. And, naturally, I turned into the kind of adult who had a difficult time moving on from all the texts like, ‘I’m not ready to be in a relationship’ or any emails with, ‘We went with another candidate for this role’. If any of these examples give you visceral flashbacks to your own humiliating, painful moments of rejection, first of all, I’m sorry. Second…

01 Next-Gen Actives Say hello to exosomes, nanoparticles that allow skin cells to communicate with one another. “They are the active component of stem cells and tell the cell what to do,” says Los Angeles–based plastic surgeon Dr Jason Diamond. “They’re an important part of the body repairing itself” because they carry proteins, lipids and growth factors from cell to cell, he explains. The Promise Some skincare brands claim their exosome-targeting serums improve cell-to-cell communication. This results in enhanced collagen and elastin production, processes that battle wrinkles, among other effects of ageing. The Science Still developing. There aren’t many studies on exosomes and “none looking at them in humans,” says Dr Evan Rieder, a dermatologist in New York City. Yet some manufacturers are running with their claims – despite the…

Age: 29 Goal: Be a strong, healthy mom Milestone: Regaining strength The expectations thrust upon women are as abundant as the amount of fad diets. But undoubtedly one of the worst is the ‘hot’ post-pregnancy body. Having experienced it first-hand, fitness trainer Abbi McDuling knows this all too well. “There is a huge ‘bounce back’ culture where influencers proudly show off their abs just one week after giving birth,” observes Abbi. “I fell pregnant at the strongest, fittest and leanest point in my life, which made the pregnancy changes tough and challenging to handle.” Added to that, as an online figure herself, “I felt a bit like a failure for looking like I had had a baby after having a baby – as crazy as that sounds!” she continues. “But…

The ingredients in sunscreen naturally break down or rub off over time, rendering the product less effective. “Sweating and swimming can also wash away your SPF,” says Dr Garshick. That’s why it must be reapplied every two hours. No big deal during a day at the beach or pool, but what about those times when you’ve put on make-up after your first coat of SPF? TikTok has an interesting solution, which involves dispensing sunscreen onto a beauty sponge and dabbing it on your face. (WH editors tried the hack and it works.) Dr Marchbein also recommends brush-on powder SPFs (find ‘em at Dermastore) for over make-up touch-ups. To ensure you’re getting enough coverage, apply a brush for 15 seconds to each quadrant of your face. Sticks and sprays can also…