Innholdsfortegnelse for Jul / Aug 2025 i Women's Health South Africa

We underestimate how much our general health – from being able to run a 5km to just not feeling sick – can influence how we approach our days and activities with either insecurity or confidence. This past couple of months my confidence levels seemed to have dropped slightly. Nothing major, just questioning myself a bit more, thinking twice about decisions (which then get validated by my awesome team) and generally feeling “meh”. And when I try to trace the reasons, I see that lately I’ve been pushing past my rest periods (work-wise anyway) – saying “yes” a lot more, when I should’ve been saying “no”. This has also meant I’m closing more rings around my eyes than on my smartwatch tracker. In this issue, we’re working on using health as…

Used in isolation, scales won’t tell you much about your fitness at all. If you understand that there are five quantifiable elements that reflect how fit you are – strength, aerobic capacity, mobility, emotional well-being and body composition – scales refer solely to the latter. Standard scales measure your weight, while full-body smart scanners read the amount of muscle, fat, bone and water you carry, but none of these metrics are much use without addressing the other four pillars. It’s better to view your fitness holistically. Say you want to build strength. A one-rep max test (see Track Tricks) will give you an idea of your ability and scales show how much muscle you’re building. Likewise, if you want to lose weight but focus only on the scales, you’re shooting…

If it feels as though everyone you know – IRL and on Instagram – is a Pilates girlie now, no, you’re not imagining it. Pilates featured on the list of top five fitness trends that took South Africa by storm in 2024 – with more and more studios reportedly popping up in the country’s big cities. And the Pilates reformer market, specifically, has grown significantly, according to another industry review. It’s almost poetic that Pilates has been around for almost a century and is now having a modern renaissance of sorts. Created by German trainer, writer and inventor Joseph Pilates in the early 1900s, the exercise method focuses on strengthening the core muscles, including those of the abdominals and back, as well as improving stability, posture, balance and flexibility, says…

1. Identify and avoid your failure zones. Know your patterns. For me, while working a corporate job, going home after work was a shortcut to comfort, meaning no motivation to work out. So I didn’t go home. I packed my gym bag and headed straight there. Prep for your lazy self so laziness doesn’t win. 2. Shift your routine – not your goal. I’ve now started training an hour later in the mornings. Not because I’m slacking, but because I needed a sustainable rhythm. Movement shouldn’t feel like punishment. It should fit into your life, not fight against it. 3. Plan your gym ‘fit the night before. Romanticise the process, chommie! Lay it out like an event outfit. Add colour, layers, jewellery, even a lil gloss and blush for that…

Tick The Best Option 1. Which Of These Foods Help Boost Immunity? ◯ A Yoghurt ◯ B Oatmeal ◯ C Brazil nuts ◯ D Chicken soup ◯ E All of the above 2. You Should Starve A Fever. ◯ A True ◯ B False 3. Avoid Exercise If You’re Fighting A Cold. ◯ A True – you need a lot of rest with even a minor cold. ◯ B False – stick to your fitness routine if you can. 4. Most Of Your Immune System Is Housed In Your: ◯ A Gut ◯ B Brain ◯ C Lymph nodes 5. Which Of These Doesn’t Fight Off Viruses Like Colds And The Flu? ◯ A Getting regular exercise ◯ B Being vigilant about handwashing ◯ C Taking antibiotics as soon as you feel…

Avocados are good for a lot more than upping the aesthetic value of your plate. They’re rich in heart-healthy monounsaturated fats, which can provide slow-release energy. And these good fats help keep you fuelled for any fitness regime. Plus, they help with the absorption of some vitamins and protect your heart. If you’re a fitness bunny, you should know that your post-workout recovery is just as important as your training itself. And avocados contain potassium (double than what’s in bananas, FYI), which helps prevent cramps and supports muscle recovery. The anti-inflammatory properties in avocados even help reduce post-exercise soreness (goodbye DOMS!). And if you’ve always had a gut (*wink wink*) feeling that avos are good for you, you would be correct! Avocados contain prebiotics and fibre to support digestive health,…

Dom is getting ready for the day and, like a lot of people in their early twenties, she’s recording her routine on TikTok. As she combs her hair, she reveals that she’s looking to leave her toxic living situation and is quietly putting money away to make that happen. She titles this her ‘get the fuck out’ (GTFO) fund – her secret stash of savings to help her quite literally get the fuck out of a sticky situation. When JoJo sang, ‘Get out, leave right now,’ in 2004, we felt that, but in 2025, having financial independence has become a luxury. The past few years have been, well, one hell of a financial struggle. Why You Need One Too From endless unprecedented times (No more! Precedented only from now on,…

01 You can gain without pain The dreaded DOMS – delayed onset muscle soreness caused by microtears and subsequent inflammation in the muscle – is the reason you’re hobbling down the stairs after leg day. It’s par for the course when you’re training to become stronger and usually strikes 12 to 24 hours after a workout. But while DOMS is normal and to be expected when you’re starting a new programme, it should ease off as your body adapts to the new workout style. 02 Mix it up We know you love leg day, but consecutive days of work on the same muscle group could end up doing more harm than good. Try to take at least a day’s rest between similar sessions. “A good rule of thumb: when you’re…

An escape into the wilderness has merits beyond a break from the turbulence of the 24-hour news cycle (though that’s not to be sniffed at). Time spent outside has myriad holistic benefits. The quiet of nature can bring about significant improvements in your mental health. Woodland air raises your immunity, while the chemicals released when revelling amid breathtaking scenery can curb harmful inflammation. Switching off from artificial light will hit reset on your disrupted sleep cycles, and the mere scent and sound of a campfire ignites your body’s primal relaxation mechanisms. These responses are hard-wired in us by evolution. Nature is the time-honoured antidote to the stresses of our daily lives. But despite all you have to gain from spending QT in the natural world, very understandable concerns about getting…

To plan something that’s equal parts fun and challenging, start by setting a goal for your outing, says Allison Boyle, a backpacking educator and life coach. Are you looking to totally disconnect, get your sweat on with a new physical feat, or be blown away by the scenery (and take some awesome photos)? Focus on why you want to do this as you look for destinations (hiking accounts on Instagram and TikTok can offer tons of ideas too). Next, factor in the appropriate length and elevation gain for your physical abilities. For new backpackers, Boyle recommends aiming for around 9.5kms and less than 300 metres in elevation gain per day (remember, you’ll be hauling extra weight). With that in mind, start perusing trail descriptions on the app AllTrails where you…

Thule Alltrail Daypack 25L From full-day hikes and slackpacking to crowded airports and office commutes, this daypack will serve you well and has a custom-fit rain cover for when you get caught in the rain. We especially love the padded interior pocket for laptops or hydration and the trekking pole attachment. R3 799, Thulestore.co.za Garmin Instinct® 3 45mm Wherever your adventure leads you, you need tech you can trust. The Instinct 3 is exactly that; a rugged GPS smartwatch that’s designed to be worn through anything with a built-in flashlight, up to 18 days of battery, an altitude and heat acclimation feature and a 3-axis electronic compass. R10 499, Garmin.com/en-ZA LedLenser NEO1R Rechargeable Headlamp Small but mighty, this rechargeable headlamp is bright enough for pre-dawn starts or post-dinner bathroom dashes.…

✓ WH Tried & Tested ✓ WH Tried & Tested ✓ WH Tried & Tested Whatever your destination, upgrade your adventure with Camp Master – exclusively available at Game and Makro stores countrywide or their websites.…

NIGHT TO FIRST LIGHT SUNRISE TO DUSTY DAYS…

Winemaker Kiara Scott Kiara Scott grew up in Rocklands, Mitchells Plain where the negative effects of alcohol abuse in the community were plain to see. Therefore, her connection to winemaking wasn’t immediate, she shares. ”It was only in high school that I began to learn about winemaking,” says the 32-year-old. Though her family was initially concerned with her career choice, owing to the consequences of alcohol in their community, they eventually supported her decision – and continue doing so to date. Following her winemaking studies, Kiara began her professional career in 2017 – moving from one wine estate to another, until her recent position as Hazendal Wine’s youngest female winemaker. Citing harvest time as intense, yet rewarding, she describes how work days can sometimes stretch up to 18 hours during…

How Can I Stay Body Confident As I Get Older? Ageing with confidence is now an evidence-based endeavour, with studies offering up a range of tools to help you grow your self-esteem with each additional candle on your birthday cake. Rather than poring over the surface, get to a life-drawing class. Portraying the human form is an absorbing artistic practice with positive mental benefits, and researchers from Anglia Ruskin University found that attending sessions for six weeks helped to improve body appreciation and pride, reducing feelings of appearance-based anxiety. Speaking well about others also boosts your self-esteem, as a team from Staffordshire University found – even thinking complimentary thoughts was enough. That applies to you, too, says consultant psychiatrist Sarah Vohra, who suggests meeting negative thoughts with positive ones, such…

Could Cocoa Keep You Young? Research has linked the antioxidants found in cocoa with anti-ageing. But can chocolate really keep the years going? The key to longevity could be in your kitchen… BLACKBERRIES Not only do antioxidantrich blackberries boast all six subclasses of flavonoids, research suggests they have protective benefits against cancer, too. Berry good! KALE All hail kale. This nutrient-dense leafy green contains the flavonoid quercetin, an MVP in protecting against oxidative stress and inflammation. BLACK BEANS A great source of protein, fibre and flavonoids – particularly anthocyanin – these beans offer antioxidant properties that may keep type 2 diabetes and heart disease at bay. Food Focus A new study by Ghent University measured how people’s enjoyment of their midday meal fluctuated according to different levels of distraction –…

Favourite dish… “Oooh chiiiild, don’t put pasta in front of me [chuckles]. I’m generally good at pasta dishes and usually make all my pasta sauces from scratch. My favourite is a vodka pasta dish, pink in colour, that I picked up on one of my travels – it has no vodka, though! But here’s the thing: I’m gluten intolerant, but really don’t mind taking a gamble with pasta. I usually chew on ginger afterwards to help with any discomfort.” Wildest form of training you’ve tried… “I dabble in Lagree from time to time, a high intensity workout that strengthens and reshapes muscles. The class I take is called ‘The Shake’ because literally everything shakes when you’re in there [chuckles]. You know how Pilates uses a slim reformer? Lagree is performed…

01 STEP LUNGE Place your left foot on the step (A) Drop your right knee until it just grazes the step (B). Keep your chest tall and your gaze forward as you press through the left heel to return to standing. Switch legs and repeat. 02 TRICEPS DIPS Sit on the edge of the step and grip the front with your hands. Slide your bum just off the step, keeping knees bent and feet flat (A). Bend your elbows to lower your body until your arms form 90-degree angles with the floor (B). Push back up, using your triceps. That’s one rep. 03 KETTLEBELL SWING Stand with feet slightly wider than shoulders and hold the kettlebell with both hands in front of you (A). With a slight bend in your…

For so many of us, discussions of our body mass index (BMI) with our doctors are distressing – so much importance is placed on this number. “The normative approach to health care right now is that BMI is one of the distinct measures of health,” says Dr Maria C. Monge, an eating-disorder specialist. Your BMI, whether ‘too high,’ ‘too low,’ or ‘healthy,’ is treated as if it matters greatly. But many experts now believe that the way BMI is used may lead to more harm than good. Calculated by dividing weight (in kilograms) by height (in metres squared), BMI puts you in one of four categories: ‘underweight,’ ‘normal,’ ‘overweight,’ or ‘obese.’ This is an oversimplification that may encourage health practitioners to view ‘excessive’ body fat as the cause of disease…

Appau (Rice Flour & Coconut Pancakes) With crispy edges and a buttery, spongey centre, this is somewhere between a sweet breakfast and a cheeky afternoon tea treat. SERVES 2-4 1 cup Rice flour½ cup Cake wheat flour¼ cup Semolina½ tsp Dry yeast1 tsp Brown sugar1 tsp Salt±1¼ cups Warm water2 Tbsp Brown sugar1 Egg½ cup Shredded coconutButter to spreadCoconut shavings (optional) 1| In a bowl, combine the rice flour, cake wheat flour, semolina, yeast, 1 tsp brown sugar and salt. Add the warm water and mix well to form a smooth, thick batter. Cover and let it rest for 2-3 hours to ferment. 2| Once the batter has risen and become frothy, add 2 Tbsp of brown sugar, egg and coconut. Mix together until it forms a thick but pourable…

If you’re dealing with hair loss, take heart in knowing that you’re not alone. It’s thought that about half of all women will experience hair thinning at some point in their lives. That means there’s a good chance you’ll face the condition eventually (if you haven’t already). But understanding how common hair loss is doesn’t change the fact that it takes an emotional toll. Fixes are out there, but it’s a complicated condition that requires time and patience to diagnose and treat. How Much Hair Loss Is Normal? First up, know that some shedding is a normal part of a healthy hair-growth cycle. “Everyone sheds around 100 hairs per day,” says Anabel Kingsley, consultant trichologist (a doctor of the hair and scalp) and brand president at hair care brand Philip…

Sports Underwear …for when you’re sweaty and seriously committed 1. adidas Powerimpact Luxe Medium-Support Maternity Bra R999, adidas.co.za Best For: Moms-to-be who still crush their workouts A comfortable, tech-forward breastfeeding bra that offers leak protection. Best to size up for the perfect fit. It’s also made from recycled materials, so you’re basically saving the planet with every squat. WH Verdict: The easy-to-open clipping system can be used with one hand. Score!  Key Specs: Sizes: 2XS to 4X  Colour: Black Material: Polyester (recycled) and elastane 2. PUMA x Modibodi Active Thong R470, Modibodi.co.za Best For: Period-proof performance without the uncomfy feel This thong is proof that function and fashion can coexist. It’s leak-proof magic that meets thong style. No VPL (visible panty line). WH Verdict: The only thong we’d trust on…

An unqualified trainer A rippling set of abs does not make a trainer good. A quick Google search should reveal whether or not your trainer is actually qualified (you’re looking for level 3 or L3 certification). The Register of Exercise Professionals South Africa or the South African Qualifications Authority are also good places to check, as they validate trainer qualifications. Not scalable Options for beginners, intermediate and advanced exercisers win first prize, but there should at least be guidance on how to scale the move up and (more importantly) down, if need be. If they’re not there, swipe left. No balance of movement “For every push, there should be a pull,” says Kazab. It means all those press-ups and tricep dips (push moves) should be balanced out with lat pulls…

Luxe Camping Despite the marketing, staying in a tree house with a private wood-fired hot tub is not camping. But it is possibly the most pleasant way to enjoy nature’s stress-reliving promises. Not ready to rough it out? Find a spot to suit your budget at Africamps.com Glamping This term encompasses any site pre-populated by tents. If you have none of the gear and no idea, this is the smart place to start. A night in an old army tent with a solid floor and a ‘real’ bed is more economical than a heap of cash forked out on kit that may enjoy a single long weekend’s outing. #VanLife They’ve made a comeback thanks to adventurers posting pics of sunsets from the back of their Auto-Sleepers. But, not all campsites…

First, you’ll need to get a paper map and a compass, as well as a GPS tracking device or app (having both is crucial in case your tech fails). Opt for maps that are waterproof, durable and detailed; you can find ’em at local gear shops or order them online. Popular apps, like AllTrails Pro (our recommendation), Gaia GPS Hiking and Hiking Project allow for offline use with downloadable maps, so you can still follow the trail with your phone’s location, for a fee. Before you head out, mark your map with the main water sources along the trail and bail-out points in case of bad weather, a lost trail, snow or simply being overwhelmed. Decide on points that, if you haven’t reached them by X hour of the day…

Cardio Start with hikes that replicate your route in elevation gain (carrying 4.5kg to 7kg in your pack each time), but don’t max out on kms just yet. Plan for one longer hike a week (start at 50 percent of your planned daily mileage for your trip) and a few shorter ones as well. Each week, up your long hike by 1.6km, so that by two weeks out from your trip, your long days are truly replicating the mileage and elevation you’ll be undertaking. Strength Training Perform the following exercises two or three times a week, doing two or three sets of each. The lower body exercises will make elevation changes easier, while the upper body moves will assist in carrying extra weight. “Upper back strength is really helpful for…

SABRINA’S STYLE TIP “Stop seeing your closet as categories for different activities. Instead, look at it as one big collection to mix and match from. Pair pieces you wouldn’t normally put together – that’s where the fun and personal style really starts.” If your local mountains and trails are starting to resemble futuristic runways, there’s a reason: Gorpcore. This outdoorsy aesthetic blends function with fashion: think technical gear that performs on rocky routes, city streets and high-fashion runways alike. KNOWLEDGE BOOST The name Gorpcore comes from an acronym for the popular trail mix snack, Good Old Raisins and Peanuts (a.k.a G.O.R.P.). SABRINA’S STYLE TIPS “Accessories! This is probably the category I own the widest variety of. I keep a smaller collection of garments with a similar colour story, which makes…

If you haven’t volunteered in a hot minute, we have important news. Lending a hand in later life may deliver cognitive benefits, with 16 of the 17 studies reviewed in a recent meta-analysis highlighting this connection. Those who volunteered displayed better verbal fluency and an improved working and episodic memory than those who didn’t, thanks to the frequent opportunities for meaningful engagement with others and reduced feelings of isolation. Donating your time promotes neurogenesis – the formation of nerve cells that send signals to and from the brain – and a sense of competence, too. If that isn’t enough to convince you, one of the studies analysed 15 investigations that used different research designs, including cross-sectional (taking information from different individuals at a single point in time) and longitudinal (following…

Scent Alert! Floral fragrances shouldn’t be typecast as breezy spring-and-summer staples. There are some that work all season like this one. Pink pepper and mandarin give a spicy-citrusy first impression, then it gets flirty with orange blossom and ylang-ylang. The warm, musky base? Perfection. This is the one you can rely on for any season and occasion when you absolutely neeeed to smell good, GUESS Iconic EDP, R1 199 for 50ml, Clicks.co.za PRO TIP Got puffiness from stress? Gua sha + face oil = your new dream team for calming that cortisol face. Try Skin Rejuvenation Rose Quartz Gua Sha, R118, Takealot.com Try Nuxe Merveillance Lift Serum, R1 055, Woolworths.com Balm Reading Did you know research explores links between fragrance preferences and personality? Even when you don’t speak, your lip scent…

Chommies, let’s cut through the BS. We have to be cut-throat and honest with ourselves: respect yourself and follow through on the commitments you’ve made to yourself. Stop waiting to “feel like it”. Routine is routine. Commitment is commitment. Movement isn’t just for aesthetics: we move to honour our bodies, for our mental health, our self-worth, our energy, our best selves. Exercise isn’t a ‘nice-to-have’ or a ‘maybe I’ll try three times this week’ hobby. Let’s recap the science: regular exercise is linked to lower risk for disease, like strokes, type 2 diabetes and cancers. It sharpens your thinking capacity, builds stronger muscles and improves your sleep quality. Remember that every time you put on your sports bra, you’re doing what’s right for you. I once read, “Discipline is self-respect…

Do breakfast behind the wheel, lunch at your desk and dinner in little bites while you’re cooking sound familiar? Daily demands can make what’s supposed to be one of the great joys of life – eating – feel routine and automatic to the point that you might not even remember having done it at all! And by the time you sit down to a meal with your family, you consume more than you’d intended but can’t enjoy it because you weren’t really hungry to begin with. One solution I swear by as a registered dietician: mindful eating, a technique that tells you not what to eat but how – because food is so much more than just fuel. Mastering mindful eating starts, quite literally, with mindfulness. “That’s the capacity to…

There are many details about my past that are fuzzy now, but certain memories are clear as day. I remember the girl who called me fat in primary school. And I remember the time a boy I’d been going out with broke up with me during the darkest moments of my eating disorder because he “wasn’t attracted to me any more”. To this day, a picture of Jessica Simpson in her Daisy Dukes still haunts me. None of these memories were good for my body image. For nearly two decades, no matter what I put my body through – best described as a cycle of disordered eating, overexercising, recovering and repeating – I struggled to love what I saw in the mirror. At some point, I began to just accept…

Resistance bands “They’re one of the most effective tools for pulling exercises that work the back – important for people who find themselves sitting at a desk all day,” says Kazab. They’re budget-friendly and easy to tuck away in a drawer post-workout. WH recommends botthms Hip Resistance Bands, R599, botthms.co.za Dumbbells “You can work pretty much every muscle in your body with a set of dumbbells, including isolation work [targeting one muscle at a time] for the areas you’re really focused on,” says Kazab. Since everyone’s strength is unique, it’s difficult to recommend a specific weight, he says – but any weight you can confidently press overhead for at least five reps should cover all your bases. WH recommends Everlast 20KG Vinyl Barbell & Dumbbell Set, R599, takealot.com Kettlebells “Kettlebells…

✓ WH Tried & Tested Salomon Women’s Outerpath Base Pants A technical pair of pants – that aren’t cargo pants – that actually come with pockets and can be easily taken from the trail to the city? That’s a rare find we’re not going to gatekeep! We also love the durable yet soft fabric with water-repellent protection – and the elastic ankle adjustment that adds a practical touch for on-trail comfort. R1 999, Salomonsports.co.za Salomon XA Pro 3D V9 Gore-Tex GORE-TEX – a waterproof fabric – is all the rage, and honestly, we’re here for it. There’s nothing better than not having to tiptoe around puddles and being confident you’ll have dry feet during and after a hike. These shoes are made for hiking and walking off the beaten track…

Let’s be real: the world of outdoor excursions has long had a pretty bro-y vibe (have you seen Man vs. Wild?). “When people think of hiking, they imagine this strong white guy with thousands of [rands] of expensive gear,” says Andrea Romesser, an instructor with Outward Bound, a non-profit that provides educational outdoor experiences for people of all walks of life. “When you don’t see representation of people doing it differently, you think you have to be white, male and wealthy to hike – and that’s a huge barrier.” Though more people are working to change the norm, women still face some mental and emotional hurdles when forging their own way. Don’t worry, though; there’s a fix for whatever’s holding you back. How To Put Risk Into Context One thing…