Innehållsförteckning för Mar/Apr 2025 från Women's Health South Africa

I’m very competitive. Like, very! So when the world starts using real-life habits as performance metrics (followers, screen time, reps, hours spent at the gym), I take that personally. Ironically, however, a lot of these performance benchmarks are not very productive. They leave you anxious, stressed and often burnt out at the end (and I’ve got a sore knee and back to show for it). So what’s a winning gal to do? In this issue, we’re looking at switching up the KPIs of life. We define things not by how much you can get done, but rather how you are making your life better. Each rep count should be contributing to that “it’s good to be you” feeling we at WH live by. So, instead of just focusing on cooking…

Ping! Is it WhatsApp, an email or a news headline about the world’s impending doom? Why not give Instagram and TikTok a quick check, too? With every distracting app notification, there’s evidence that our healthy bandwidth is being erased. In fact, a study by Daegu Catholic University School of Medicine, South Korea, found that using a mobile for four or more hours daily was associated with worsening stress perception, sleep satisfaction and depressive symptoms. Hence the growing popularity of the smartphone’s antithesis: the dumbphone. Which, with just the ability to make 2G calls and telephone-keypad texts, now seems rather clever. Memory as blurry as its low-res camera? Think of the Nokia 3310 phone of your youth currently in Gen Z’s nostalgic grip. Dial into the trend – the market for…

Never skip leg day. It’s likely a gym commandment you’re all familiar with, but training your upper body is just as – if not more – important. Why? Studies show it can improve your posture (bye, back pain!) while other research shows upper-body training can significantly reduce injury by stabilising and bracing your spine. Your back is one of the largest muscle groups in your body, after all. Not convinced? Know that upper-body strength has been proven to power performance on lower-body days. “You need strong grip and upper-body muscles to be able to lift weights in lower-body exercises such as deadlifts and squats,” says Husain. “If you have a weak back and arms, you’ll struggle to progress, while practising arm-specific moves, such as biceps curls, will help improve your…

There are as many performance supplements as there are protein-packed foods in a WH editor’s fridge. A biggie? Amino acids, which are the building blocks of protein. The 11 amino acids our bodies synthesise are called ‘non-essential’, but we need 9 others (known as ‘essential’) to survive. These supps contain “one or more of the essential amino acids your body doesn’t produce on its own,” says Dr Adam Field, a lecturer in sport and exercise sciences at Manchester Metropolitan University in England. Not only are amino acid (AA) powders said to pack a serious punch when it comes to building and repairing muscle, but AAs are also integral to bone health, pH balance and more. Ahead, experts reveal which claims hold up, as well as who can actually benefit from…

Imagine a treatment that allows you to strength train your strands, fortifying them from the inside out in the same way that lifting weights builds muscle. It’s not magic; it’s called bond building – and you can add products featuring this new technology to your shopping cart right now. Just as the term suggests, these masks, pre-shampoos and serums are designed to improve your hair’s overall toughness and manageability by repairing broken bonds deep inside each strand – connections that hold hair together but can become compromised by colour, chemical straighteners or heat styling. Once available only as professional salon services, bond-building products are popping up everywhere, powered by consumers who are “becoming more concerned about their hair health” rather than just the style, says Beth Labrecque, a product development…

She begins by moving her shoulders. Next, she starts swinging her arms, so that her limbs resemble a pendulum. She gyrates her hips, kicks out her legs and rotates her neck until her body is in the kind of full, wild flow that might encourage a passer-by to call for help. Aside from her unruly movements, the mom-of-one on screen looks put together, with a Pinterest board-worthy blonde fringe and on-trend wide-legged jeans; a well-watered and docile dog in her background. But her toddler simply won’t stop screaming. The solution? Shaking out her body, she tells her TikTok audience, in a video viewed almost 1m times, tagged #nervoussystemregulation. Regulators Round Up TikTok is positively reverberating with the belief that ‘regulating’ your nervous system is the key to optimum well-being, with…

A free seven-day gym pass, half-price activewear, a BOGOF (buy one, get one free) in the freezer aisle when there’s nothing in your fridge – there’s something about the delicious buzz of a bargain. Which is why, in addition to its potential to burn fat, improve brain function and ease anxiety, good old-fashioned running is a perennial fitness hero. It doesn’t call for awkward equipment or an expensive membership; you can do it anywhere, in almost any weather conditions, all without spending a penny. But, as with anything, you need to make sure you’re doing it right. “I believe running is potentially the best bang-for-yourbuck exercise you can do for physicaland mental health – it’s a great tool for fat loss, releasing positive endorphins and improving cardiovascular fitness,’ says personal…

Shokz OpenFit Open-Ear Headphones Specifically designed with safety in mind, these open-ear buds allow you to be aware of the sounds around you without compromosing on that all-important beat. A soft and secure grip ensures no slippage. R4 999, iStore.co.za Garmin fēnix 8 This 43mm smartwatch features voice commands, a built-in flashlight and offline maps. Our fave part would be the race day elements: estimate your race pace to help you plan your running strategy. Basically, a Jarvis on your wrist. R26 999, Garmin.com Under Armour Velociti Run Belt For when your tights don’t have (enough) pockets, this belt is a life-saver. An outer pocket stores your card, keys and others; a secret reverseside pocket stashes even more. R799, Underarmour.co.za Sabre Red Personal Alarm Safety first. This weatherproof non-descript clip…

It wasn’t until 2024 that Bontle Modiselle finally stumbled upon a term that succintly sums up what she does for a living – hence the title “multi-disciplinary artist”. The choreographer, dancer, dance instructor, TV host, MC, musician and actress kicked off her dance career at 15, a passion she attributes to legendary 90s kwaito group Boom Shaka. “I was around age six when Boom Shaka was all the rage and my late dad gifted me their debut album on cassette. Then I studied the dance moves to their hit single It’s About Time through watching music videos on TV late at night,” she recalls. Little Bontle would reenact the moves so perfectly that she became the trusted entertainer at family gatherings. Then, throughout primary school, ballet and rhythmic gymnastics helped…

What type of running shoes are you looking for RN? 72% Everyday running shoes 13% Long-distance besties 10% Trail runners 5% Racing or speed trainers For your go-to guide on best sneaks in the game, turn to p84. How smart are you with money? These sobering stats* paint a grim picture of how we manage our moola. 62% The number of South Africans who say that their spending equals or exceeds their income. Most goes to debt repayments. 51% The number of South Africans who admit to not having enough savings to cover their living costs for at least three months. 42% The number of South Africans who say that they can’t manage their debt. And…older people tend to have more debt. Sheesh. To ramp up your knowledge, turn to…

Before we start talking legs, a quick recap of the different muscles in that area: quads (thighs), glutes (butt), hamstrings (back of thighs) and calves. Swartz’s top training tip: spend time on all of them, instead of training just one specific muscle. And! Remember the cardinal rule of all workouts: warm up! This improves range of motion, leading to better performance. Ahead, Swartz’s surefire ways to grow your leg muscles… Go In Order First, focus on your big movements: squats, deadlifts and hip thrusts. They take up a lot of your energy (hello, boosted heart rate!) Then, peel down to unilateral exercises, which focus on strengthening each leg individually and also help with imbalances. Examples of a few: single-leg deadlifts, Bulgarian split squats and walking lunges. Add Variety Breaking up…

1. Let’s Make You A Homeowner Buying a home? In Cyril Ramaphosa’s economy? It may sound far-fetched and somewhat ridiculous, but you definitely can land a permanent pad with just a few minor tweaks to your finances. We roped in Justin Els, a certified financial planner and the director at TVC Wealth & Health Managers, to show you how: START SAVING EARLY – AND OFTEN “The earlier you start saving, the easier it gets to build up a substantial deposit,” says Els. And that’s important because if you manage to bank 20 percent of your home’s price as a down payment you can drastically slash your monthly burden. His rec? Open a dedicated investment account specifically for your home fund. “Set up a monthly debit order and review your budget…

The challenge Struggling to find the time to train? Try a bite-sized goal you can tick off quickly. “This plan is designed to cut your one kilometre time in four weeks, gradually increasing intensity and volume, helping you peak in the final week,” says Jake Berney, a top trainer at digital training platform Fiit. Spread your sessions out across the week. Find your pace Easy effort (60% to 65%): Comfortable, conversational pace. Tempo effort (80% to 85%): A challenging pace that you can sustain, but makes speaking hard. Speed (90%+): Hard, faster than your 1km pace, with minimal ability to talk. Before we start… “Begin each session with a warm-up and end with a cool-down,” says Berney. Do each of the moves below for 30 secs, in turn. Test your…

Clamping Down On Cramps Gynaecologists: they’re just like you, except with a medical degree in quieting ungodly pain. Steal their tried-and-true strategies below… Pre-Treat “I take ibuprofen every six hours for three days before my period to decrease the prostaglandin build-up, which is largely responsible for cramps.” – Dr Angela Jones Go Green “I avoid overly sweet foods that spike blood sugar and cause inflammation – and eat a lot of leafy greens, berries, quinoa and spices, like turmeric.” – Dr Sheeva Talebian Skip Chips “Salt prompts the body to hold more water, which makes bloating and aching even worse. So, I try to be mindful of my intake.” – Dr Janet Choi Add Heat “I put my old-school heating pad on my abdomen. The warmth relaxes uterine muscles and…

Step Up To The Plate To celebrate the 15th anniversary of the iconic training shoe, Reebok set out to make the most comfortable version yet. The Reebok Nano X5 has responsive foam in the forefoot for comfort while running and jumping – and a dual-density midsole with firmer foam in the heel for stability. The plush collar locks down your foot securely, leaving you to focus on your workout. Talk about an all-rounder that has your back in every situation! Available for R2 899 at Reebok.co.za Shake Up Your Routine Bio-Oil® Body Lotion introduces a new level of lightness and efficacy in body moisturisation. The product is significantly thinner than currently available body lotions, yet has a high oil content of 42 percent. This unique combo is made possible thanks…

Can I train just once weekly and still get strong? When it comes to fitness, some people take a more minimalist approach than others. But even if you can only manage a 20-minute workout once a week, it’s always worth it. A study analysed data from Dutch personal training company Fit20, where 14 690 clients – 60 percent female between the ages of 37 and 59 – did a weekly resistance-training workout for seven years. They performed machine-based exercises, including chest and leg presses. Weights were adjusted over time to ensure that failure (the max you can manage) was reached around four to six reps. Research consistently showed rapid strength improvements in the first year, which then tapered off over time. (Though it’s worth noting that diminishing returns may apply…

Science has been serving up evidence that your gut – home to 100 trillion microorganisms, or microbes for short, isn’t the only region of your body with its own microbiome. While the gut microbiome dominates the health discourse, these squads of microorganisms dwell all over your body, from the vagina and lungs to your skin. The brain was previously thought to be sterile thanks to its protective membrane, the blood-brain barrier. Now, there’s a debate about whether the presence of microbes is good or bad. In 2023, researchers from the University of Edinburgh – who compared the brains of healthy people with the brains of those with Alzheimer’s – discovered the presence of microbes in those who did and didn’t have the neurodegenerative condition. Around 20 percent were of the…

I ndeed, while stars like Jennifer Aniston and Venus Williams hawk their favourite protein powders, few celebrities line up to endorse supplements that help them poop. But maybe they should – and maybe they will, soon. Thanks to the rise of plant-based diets and trendy fibre supps (like psyllium husk, which has been linked to weight loss) and the destigmatising of gut issues, with help from social media (hello, #HotGirlsHaveIBS), there’s new interest in the fibre powder industry. This resurgence comes just in time, as approximately 40 percent of adults worldwide experience recurring digestive issues, per a Rome Foundation Global Epidemiology Study. And women seem to be especially prone to certain conditions: the rate of irritable bowel syndrome (IBS) is nearly twice as high in female patients as in male…

Green Tea Noodles With Avocado And Radish Cold noodles on a warm day are as comforting as warm noodles on a cold day. It’s the way they are eaten – holding the bowl with one hand, chopsticks or fork in the other, head slightly lowered; it’s their texture – slippery and substantial; it’s their receptiveness to all the other textures and flavours going on in the same bowl. Serves 4 25g Dried wakame seaweed (or a pack of sea vegetable salad)200g Green tea (or soba) noodles2 tsp sesame oil1 Ripe avocado, peeled and sliced3 Spring onions, thinly sliced10g Basil leaves1 Tbsp Sesame seeds (a mix of black and white looks great), toasted PICKLED RADISHES 80g Radishes, thinly sliced2 Tbsp Rice or white wine vinegar1 Tbsp Castor sugar2 tsp Sake (or…

All Stars Treadmill? Hyrox? Parkrun? CrossFit? These multifunctional runners hold steady for whatever the WOD. Hi-Tec Helios II A great blend of stability and cushioning, this shoe is ideal for low to mid-mileage runs. Lightweight Infinity foam delivers rebound, while an OrthoLite Impressions Innersole moulds to your foot for a custom fit. R999, Hi-tec.co.za Salomon Aero Glide 3 A moulded OrthoLite sock liner helps keep your feet secure through lateral movements, while a wider forefoot base reinforces stability. For runs, burpees and plyo, the rocker shoe propels you forward in a lightweight package. R3 499, Salomonsports.co.za On Cloud 5 Engineered for cross-training, this lowerdrop runner features a Speedboard, Zero-Gravity foam and CloudTec, all for extra cushioning on the landing. A moulded heel keeps your foot steady – great for unexpected…

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Spicy Sesame Ginger Noodle Soup 100g Boneless, skinless chicken thighs (or breasts), cut in half lengthways then finely sliced into 7mm strips5 Chinese broccoli stems (gai lan), cut into8cm lengths, stems separated from leaves, thick stems cut vertically to make them an even thickness1 x 70g Ramen noodle cake1 Soft-boiled egg, halved BROTH 3 Tbsp Chinese sesame paste2½ Tbsp Light soy sauce½ Tbsp Chinese chilli paste in oil (or sriracha or chilli crisp, to taste)1 tsp Garlic, finely grated1 tsp Ginger, finely grated1 tsp White sugar½ tsp Chinese five spice1 tsp White pepper1½ cups Low-salt chicken stock TO GARNISH 2 tsp Chinese chilli oil (or your favourite chilli paste)Pinch of black sesame seedsFinely sliced green onion 1| Place all the broth ingredients in a small saucepan and whisk to combine…