Category: Health

The Comrades Marathon is more than just a race — it’s a South African institution. Known as “The Ultimate Human Race,” this iconic ultramarathon tests endurance, determination, and mental strength over approximately 90 kilometres between Durban and Pietermaritzburg. Every year, thousands of runners take on the challenge, each with their own personal reason for crossing the finish line.

For first-time runners, the idea of completing Comrades can feel both exciting and intimidating. Whether you’re running the Up Run or the Down Run, preparation is key — not only physically, but mentally too. Here are some practical tips to help first-time Comrades runners feel confident and ready for race day.

Respect the Distance

One of the biggest mistakes first-time runners make is underestimating the distance. Comrades is not “just another marathon.” Your training should gradually build endurance over several months to prepare your body for long periods of running. Consistency is more important than speed, and following a structured training plan can help prevent injury and burnout.

Don’t Skip Long Runs

Long training runs are essential because they teach your body how to cope with fatigue and help you practise race-day nutrition and pacing. These runs also prepare you mentally for the challenge ahead. It’s during these longer sessions that you learn what works best for your body — from hydration to running shoes.

Pace Yourself

Many runners start too fast because of adrenaline and excitement. The key to surviving Comrades is pacing yourself wisely from the beginning. Running too hard early on can leave you exhausted before the halfway mark. Remember, this is an endurance race, not a sprint.

A good rule is to run slower than you think you should, especially in the first half of the race. Conserving energy early can make a huge difference later on when fatigue begins to set in.

Practise Your Nutrition Strategy

Fueling properly during Comrades is just as important as training. Your body needs carbohydrates, fluids, and electrolytes to sustain energy levels during the race. Practise eating and drinking during training runs so you know what your stomach can handle on race day.

Avoid trying anything new during the marathon — whether it’s food, supplements, or gear. Stick to what you know works for you.

Prepare Mentally

Comrades is as much a mental challenge as it is a physical one. There will likely be moments when you feel tired, emotional, or tempted to stop. Breaking the race into smaller sections can help make it feel more manageable. Focus on getting to the next water station, hill, or landmark rather than thinking about the full distance all at once.

Positive self-talk also matters. Remind yourself why you started and trust the work you’ve put into training.

Prioritise Recovery

Training for Comrades places a huge demand on the body, which makes recovery essential. Sleep, hydration, stretching, and proper nutrition all play an important role in helping your body recover and perform at its best. Rest days are not signs of weakness — they are part of the training process.

Enjoy the Experience

Despite the challenge, Comrades is known for its incredible atmosphere and sense of community. The crowds, support tables, and encouragement from fellow runners create an unforgettable experience. Take it all in and remember that simply making it to the start line is already a huge achievement.

Crossing the Comrades finish line for the first time is a moment many runners never forget. With preparation, patience, and the right mindset, you can give yourself the best possible chance of earning your medal and enjoying every step of the journey.

Salt is one of those ingredients we use almost without thinking — a pinch here, a sprinkle there. It enhances flavour, brings dishes to life, and feels like a natural part of cooking.

But the truth is, many of us are consuming far more salt than we realise — and not just from the salt shaker.

This World Salt Awareness Week, it’s time to take a closer look at your habits and learn how to strike the right balance.

Why Too Much Salt Matters

Salt contains sodium, which your body needs — but only in small amounts.

Too much sodium can:

• Raise blood pressure
• Increase the risk of heart disease and stroke
• Put strain on your kidneys

The tricky part? The effects aren’t always immediately noticeable.

Signs You Might Be Using Too Much Salt

You might not notice it straight away, but these habits and signals can be clues:

• You automatically add salt before tasting your food
• Food tastes “bland” without extra salt
• You rely heavily on salty sauces (like soy sauce, stock cubes, or seasoning blends)
• You often feel bloated or thirsty after meals
• You eat a lot of processed or packaged foods

If this sounds familiar, your salt intake might be higher than you think.

Hidden Sources of Salt

It’s not just what you sprinkle on top — most of the salt we consume comes from everyday foods:

• Bread and baked goods
• Processed meats (like sausages, bacon, deli meats)
• Ready meals and takeaways
• Sauces and dressings
• Chips, crackers, and salty snacks

Even foods that don’t taste salty can still contain high levels of sodium.

 How Much Salt Do You Actually Need?

The general recommendation for adults is less than 5 grams of salt per day (about one teaspoon).

Many people exceed this without realising — especially when combining added salt with processed foods.

Simple Ways to Cut Back (Without Losing Flavour)

Reducing salt doesn’t mean sacrificing taste — it just means getting smarter with flavour.

Try this:

• Taste before you salt — it’s a simple but powerful habit
• Use herbs and spices (like garlic, paprika, lemon, or herbs) instead
• Choose low-sodium options where possible
• Cook more meals at home to control what goes in
• Gradually reduce salt — your taste buds will adjust over time

Train Your Taste Buds

If you’re used to salty food, lower-salt meals might taste bland at first — but your taste buds adapt surprisingly quickly.

Within a few weeks, you may find that:

• You need less salt to enjoy your food
• Natural flavours become more noticeable
• Overly salty foods start to taste too strong

Medshield Movement Tip

Healthy habits don’t have to be extreme — they just need to be consistent.

Start small: skip that extra sprinkle, choose a lower-sodium option, or experiment with new flavours. Over time, these small changes can make a big difference to your long-term health.

If you’ve spent any time in the fitness world, you’ve likely heard of creatine. Often associated with bodybuilders and high-performance athletes, creatine is one of the most researched and widely used supplements globally. But what exactly is it — and is it right for you?

Let’s break it down.

What Is Creatine?

Creatine is a naturally occurring compound found in your muscles and brain. Your body produces it from amino acids, and it’s also found in foods like red meat and fish. Its primary role? Helping your body produce energy during high-intensity, short-duration activities like weightlifting, sprinting or HIIT workouts.

When you supplement with creatine, you increase your muscles’ stored phosphocreatine levels. This helps regenerate adenosine triphosphate (ATP) — your body’s main energy currency — allowing you to push harder for longer during intense exercise.

The Benefits of Creatine

1. Improved Strength and Power
Creatine is best known for its ability to enhance strength and power output. Numerous studies show that it can improve performance in resistance training and explosive movements, making it a valuable tool for athletes and gym-goers alike.

2. Increased Muscle Mass
By supporting improved performance in training, creatine can contribute to muscle growth over time. It also draws water into muscle cells, which can increase muscle size — a normal and safe effect.

3. Faster Recovery
Some research suggests creatine may help reduce muscle damage and inflammation after intense exercise, potentially supporting quicker recovery between sessions.

4. Cognitive Benefits
Emerging evidence indicates that creatine may also support brain health, particularly in situations of mental fatigue or sleep deprivation. While research is ongoing, this adds to its appeal beyond just physical performance.

Common Myths About Creatine

“Creatine is a steroid.”
False. Creatine is not a steroid. It is a legal, naturally occurring compound and one of the most extensively studied sports supplements available.

“It damages your kidneys.”
In healthy individuals, recommended doses of creatine have not been shown to cause kidney damage. However, anyone with pre-existing kidney conditions should consult a healthcare professional before use.

“It causes bloating.”
Creatine may cause mild water retention within the muscles, but this is not the same as bloating. Staying well hydrated can help your body adjust comfortably.

How to Use Creatine Safely

The most researched and recommended form is creatine monohydrate. A typical daily dose is 3–5 grams. Some people choose to begin with a “loading phase” (20 grams per day split into four doses for 5–7 days), but this is not essential. Taking a consistent daily dose will achieve similar results over time.

Creatine can be taken at any time of day, though many prefer taking it after a workout with a meal or protein shake. Consistency matters more than timing.

Is Creatine Right for You?

Creatine can be beneficial for individuals engaging in regular strength training or high-intensity exercise. As with any supplement, it should complement — not replace — a balanced diet, proper hydration and structured training programme.

If you’re considering adding creatine to your routine, especially if you have any underlying health conditions, it’s always wise to consult your healthcare provider.

When used responsibly, creatine is a safe, effective and science-backed supplement that can support your movement goals — helping you train stronger, recover smarter and perform at your best.

Quitting smoking or vaping isn’t easy — and anyone who’s tried knows it’s more than just a physical habit. It’s routine, comfort, stress relief, and sometimes even social connection.

That’s why No Tobacco Awareness Month isn’t about pressure or perfection — it’s about support, awareness, and small steps in the right direction.

Whether you’re ready to quit completely or just starting to think about it, here are practical, realistic ways to help you move forward.

Why Quitting Matters

Within just days to weeks of quitting, your body already starts to recover:

• Your lung function begins to improve
• Your heart rate and blood pressure stabilise
• Your risk of serious health conditions starts to decrease over time

And beyond the physical benefits, many people notice:

• Better energy levels
• Improved taste and smell
• More money saved

1. Start With Your “Why”

Quitting is easier when you have a clear reason.

Ask yourself:

• Do I want better health?
• More energy?
• To protect my family from second-hand smoke?
• To save money?

Write it down. Keep it visible. Your “why” is what you’ll come back to on tough days.

2. Set a Realistic Quit Plan

You don’t have to quit overnight (unless that works for you). Choose a plan that feels achievable:

• Pick a quit date
• Gradually reduce your intake leading up to it
• Identify your biggest triggers (stress, social settings, boredom)

Planning ahead gives you more control — and fewer surprises.

3. Understand Your Triggers

Smoking and vaping are often linked to habits:

• Morning routines
• After meals
• Social situations
• Stress or anxiety

Once you know your triggers, you can start replacing them with healthier alternatives.

4. Replace the Habit

Your body and mind are used to the action — so swap it out:

• Chew gum or snack on fruit
• Go for a quick walk
• Drink water or herbal tea
• Practice deep breathing

It’s not just about stopping — it’s about replacing.

5. Don’t Do It Alone

Support makes a big difference.

• Tell friends or family you’re quitting
• Join a support group or online community
• Speak to a healthcare professional

Accountability and encouragement can help you stay on track.

 6. Consider Nicotine Replacement (If Needed)

Nicotine patches, gum, or lozenges can help manage cravings as you transition away from smoking or vaping.

Always consult a healthcare provider to find the option that’s right for you.

7. Manage Cravings in the Moment

Cravings usually pass within a few minutes.

Try the “4 D’s” technique:

• Delay – wait it out
• Deep breathe – calm your body
• Drink water – stay hydrated
• Do something else – distract yourself

Each time you push through a craving, you build momentum.

8. Be Patient With Yourself

Slip-ups can happen — and they don’t mean failure.

Quitting is a journey, not a single decision. What matters is that you keep going.

Smoking vs Vaping — What You Should Know

While vaping is often seen as a “safer” alternative, it still:

• Contains nicotine (which is addictive)
• Can impact lung health
• Keeps the habit cycle going

Quitting both is the best step toward long-term health.

 Medshield Movement Tip

Big changes start with small steps.

You don’t have to have it all figured out today — just start. One less cigarette, one delayed craving, one healthier choice at a time.

Your body will thank you for it.

If you’ve ever looked at your fitness watch and wondered what “VO₂ max” means, you’re not alone. For runners, VO₂ max is one of the most important indicators of cardiovascular fitness — and understanding it can help you train smarter, not just harder.

What Is VO₂ Max?

VO₂ max stands for “maximal oxygen uptake.” It measures the maximum amount of oxygen your body can use during intense exercise. The more oxygen your body can efficiently deliver to your muscles, the better your endurance and overall performance.

In simple terms:
Higher VO₂ max = greater aerobic capacity = better stamina for running.

It’s measured in millilitres of oxygen used per minute per kilogram of body weight (ml/kg/min). While that sounds technical, most runners simply track it through a smartwatch or fitness assessment.

Why VO₂ Max Matters for Runners

Running — especially over longer distances — relies heavily on your aerobic system. A higher VO₂ max allows you to:

• Run faster at a lower perceived effort

• Maintain pace for longer

• Recover more efficiently between intervals

• Improve race performance

Elite endurance athletes have exceptionally high VO₂ max scores, but recreational runners can significantly improve their performance by focusing on this metric too.

What Is a Good VO₂ Max?

VO₂ max varies by age and gender. Here’s a general guide to what is considered average to excellent:

 Men

Ages 20–29

• Excellent: 55+

• Good: 49–54

• Average: 39–43

Ages 30–39

• Excellent: 52+

• Good: 45–51

• Average: 35–39

Ages 40–49

• Excellent: 48+

• Good: 42–47

• Average: 31–36

Ages 50–59

• Excellent: 45+

• Good: 39–44

• Average: 29–33

Ages 60+

• Excellent: 42+

• Good: 36–41

• Average: 26–30

Women

Ages 20–29

• Excellent: 49+

• Good: 43–48

• Average: 33–37

Ages 30–39

• Excellent: 45+

• Good: 38–44

• Average: 29–33

Ages 40–49

• Excellent: 41+

• Good: 35–40

• Average: 26–30

Ages 50–59

• Excellent: 37+

• Good: 31–36

• Average: 22–26

Ages 60+

• Excellent: 35+

• Good: 28–34

• Average: 19–23

Men’s VO₂ max values are typically higher due to physiological differences such as greater muscle mass and higher haemoglobin levels. However, progress within your own age category is what matters most.

Can You Improve Your VO₂ Max?

Yes — and that’s the encouraging part.

You can improve your VO₂ max through:

Interval training: Short bursts of high intensity followed by recovery.
Tempo runs: Sustained efforts at a challenging pace.
Long slow runs: Building your aerobic base.
Strength training: Improving running economy and efficiency.

Consistency and gradual progression are essential to avoid injury while improving performance.

Think Beyond the Number

While VO₂ max is a powerful indicator of aerobic fitness, it shouldn’t be viewed in isolation. Recovery rate, resting heart rate, overall endurance, and how you feel during exercise all contribute to your health profile.

If you’re increasing your training load or preparing for a race, consider scheduling a health check-up to ensure your cardiovascular system is ready for the demand. Understanding your baseline health supports safer, smarter training.

At Medshield, we believe preventative care and informed fitness choices go hand in hand. Monitoring your cardiovascular health, prioritising regular check-ups, and training responsibly can help you improve performance while protecting your long-term wellbeing.

Because better running starts with a healthier heart.

You’ve heard it your whole life: “An apple a day keeps the doctor away.”
It’s one of those sayings that feels timeless — simple, catchy, and almost too good to be true. But where did it actually come from? And more importantly… is there any truth behind it?

Let’s unpack both the history and the health benefits of one of the world’s most loved fruits.

Where Does the Saying Come From?

The phrase dates all the way back to 19th-century Wales. The original version was a bit longer and went something like:

“Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.”

Over time, it was shortened into the version we know today — easier to remember and just as impactful.

Back then, apples were widely available and affordable, making them a practical symbol of everyday health. Even without modern nutrition science, people had already noticed something important: those who ate simple, whole foods tended to stay healthier.

Why Apples Earned Their Reputation

Turns out, that old saying isn’t just folklore — apples genuinely pack a powerful nutritional punch.

1. Rich in Fibre for Gut Health

Apples are high in soluble fibre, especially pectin, which:

• Supports digestion
• Helps regulate blood sugar
• Feeds healthy gut bacteria

A healthy gut plays a major role in immunity, mood, and overall wellbeing.

2. Heart Health Hero

Apples contain antioxidants like flavonoids and polyphenols, which may:

• Reduce inflammation
• Lower blood pressure
• Support healthy cholesterol levels

In simple terms, they help protect your heart — one bite at a time.

3. Supports Weight Management

Low in calories but high in fibre and water, apples are naturally filling.
They can help:

• Reduce overeating
• Curb sugar cravings
• Keep you satisfied between meals

Perfect for smart snacking.

4. Boosts Immunity

Apples contain vitamin C and a range of plant compounds that help strengthen your immune system — especially important during seasonal changes.

5. Good for Blood Sugar Balance

Despite their sweetness, apples have a low glycaemic index, meaning they release sugar slowly into the bloodstream — making them a great option for sustained energy.

Whole Apple vs Juice — Does It Matter?

Yes, it does.

Eating a whole apple gives you:

• More fibre
• Slower sugar absorption
• Greater satiety

Apple juice, on the other hand, often lacks fibre and can spike blood sugar more quickly. When it comes to reaping the full benefits, keep it whole and keep the skin on.

Easy Ways to Add Apples to Your Day

• Slice into oats or yoghurt for breakfast
• Pair with peanut butter for a balanced snack
• Add to salads for a sweet crunch
• Bake with cinnamon for a healthy dessert

Simple, versatile, and always in season somewhere.

So… Does It Really Keep the Doctor Away?

Let’s be real — apples aren’t magic. You still need a balanced diet, regular movement, and good lifestyle habits.

But as part of a healthy routine?
That old Welsh wisdom holds up pretty well.

Sometimes, the simplest habits — like eating an apple a day — are the ones that quietly make the biggest difference over time.

Medshield Movement Tip:
Health doesn’t have to be complicated. Start small, stay consistent, and let everyday choices — like reaching for an apple — build a stronger, healthier you.

It’s one of the simplest habits we learn from a young age — wash your hands.

But in reality, many people rush through it or miss key steps, which means germs can still linger. This World Hand Hygiene Day is a reminder that how and when you wash your hands matters just as much as doing it.

Let’s break down the right way to do it — and how to know if you’re doing it properly.

Why Hand Hygiene Matters

Your hands come into contact with countless surfaces every day — from phones and door handles to public spaces and shared items.

Proper handwashing helps:

• Prevent the spread of illness
• Protect your immune system
• Keep those around you safe

It’s a small action with a big impact.

The Right Way to Wash Your Hands

Effective handwashing should take about 20 seconds — about the time it takes to hum “Happy Birthday” twice.

Follow these steps:

1. Wet your hands with clean, running water
2. Apply soap and lather well
3. Rub palms together
4. Scrub the backs of your hands
5. Clean between your fingers
6. Don’t forget your thumbs
7. Scrub your fingertips and under nails
8. Rinse thoroughly under running water
9. Dry your hands with a clean towel or air dry

Tip: Pay extra attention to areas people often miss — like thumbs, fingertips, and between fingers.

Signs You Might Not Be Washing Properly

Even if you wash your hands regularly, you might not be doing it effectively. Here’s what to look out for:

• You’re done in under 10 seconds
• You skip soap or don’t lather properly
• You forget key areas like thumbs or nails
• Your hands still feel greasy or visibly dirty
• You don’t dry your hands properly

Rushing the process can leave behind germs — even if it feels like you’ve washed your hands.

 When Should You Wash Your Hands?

Knowing when to wash your hands is just as important as knowing how.

Always wash your hands:

• Before eating or preparing food
• After using the bathroom
• After coughing, sneezing, or blowing your nose
• After touching public surfaces (like door handles, phones, or transport)
• After handling waste or rubbish
• After touching animals
• When you get home from being out

If in doubt, wash your hands.

What About Hand Sanitiser?

Hand sanitiser is a great backup when soap and water aren’t available — but it shouldn’t replace proper handwashing when your hands are visibly dirty.

Choose a sanitiser with at least 60% alcohol and rub until your hands are dry.

Medshield Movement Tip

Good health isn’t just about big lifestyle changes — it’s about everyday habits.

Washing your hands properly is one of the easiest and most effective ways to protect yourself and others. It takes just 20 seconds, but it can make all the difference.

Breastfeeding is a beautiful and natural journey — but it isn’t always easy. For many moms, challenges like latching difficulties, sore nipples or premature babies can make feeding stressful and painful. This is where nipple caps (also known as nipple shields) sometimes come in.

But are they a helpful solution or a temporary fix? Let’s explore the pros and cons so you can make an informed decision.

What Are Nipple Caps?

Nipple caps are thin, flexible silicone covers worn over the nipple during breastfeeding. They are designed to help babies latch more easily or to reduce discomfort for moms experiencing nipple pain or damage.

They’re typically recommended as a short-term tool under the guidance of a healthcare provider or lactation consultant.

The Pros of Nipple Caps

1. Helps with Latching Difficulties

If your baby is struggling to latch — especially in cases of flat or inverted nipples — a nipple cap can provide a firmer shape, making it easier for your baby to attach and feed effectively.

2. Provides Relief for Sore or Cracked Nipples

Breastfeeding can sometimes lead to cracked, bleeding or extremely sensitive nipples. A nipple cap can create a protective barrier, reducing direct friction and allowing time for healing while continuing to breastfeed.

3. Supports Premature or Small Babies

Premature or low-birthweight babies may have weaker suction. The structure of a nipple cap can help them latch and maintain suction more effectively.

4. May Help Transition from Bottle to Breast

If your baby is used to bottle-feeding, a nipple cap can sometimes ease the transition back to the breast because it mimics the feel of a bottle teat.

The Cons of Nipple Caps

1. Potential for Reduced Milk Transfer

If not fitted properly, nipple caps can interfere with how much milk your baby receives. Poor milk transfer may affect weight gain or milk supply over time.

2. Possible Impact on Milk Supply

Breastfeeding works on a supply-and-demand system. If milk removal is less effective due to improper use, it could signal your body to produce less milk.

3. Risk of Dependency

Some babies become accustomed to feeding with a nipple cap and may struggle to latch directly onto the breast without it, making weaning off the shield challenging.

4. Requires Proper Cleaning and Fit

Nipple caps must be cleaned and sterilised carefully to prevent infection. They also need to be the correct size to avoid discomfort or feeding difficulties.

When Should You Use a Nipple Cap?

Nipple caps are usually recommended as a temporary support tool rather than a long-term solution. If you’re experiencing persistent pain, latch issues or concerns about your baby’s feeding, consult a lactation consultant, midwife or healthcare provider before starting.

Professional guidance ensures:

• Correct sizing

• Proper positioning

• Monitoring of baby’s weight gain

• Support with transitioning off the shield when ready

The Bottom Line

Nipple caps can be incredibly helpful for moms facing specific breastfeeding challenges. They may provide relief, support better latching and allow you to continue your breastfeeding journey with greater comfort.

However, they work best when used under professional guidance and as part of a broader feeding support plan.

Every mom and baby pair is unique. What matters most is finding a feeding approach that keeps both of you healthy, supported and confident.

If you’re unsure, reach out to your healthcare provider — because when it comes to motherhood, informed support makes all the difference.

Don’t let their size fool you—blueberries are one of the most powerful superfoods you can add to your diet. Packed with nutrients and bursting with flavour, these tiny berries deliver a wide range of health benefits that support your body from the inside out.

Whether you enjoy them fresh, frozen, blended into smoothies, or sprinkled over breakfast, blueberries are an easy and delicious way to boost your overall wellness.

Rich in antioxidants

Blueberries are best known for their high antioxidant content. Antioxidants help protect your body against oxidative stress, which can damage cells and contribute to ageing and chronic diseases. The deep blue colour of blueberries comes from compounds called anthocyanins—powerful antioxidants linked to improved heart health and reduced inflammation.

Supports brain health

Regularly eating blueberries may help keep your mind sharp. Studies suggest that the antioxidants in blueberries can improve communication between brain cells, support memory, and even slow down age-related cognitive decline. Adding blueberries to your diet is a simple way to support long-term brain health.

Good for your heart

Blueberries are heart-friendly in more ways than one. They may help lower blood pressure, improve cholesterol levels, and support healthy blood vessels. Their anti-inflammatory properties also play a role in reducing the risk of heart disease over time.

Boosts immune function

Loaded with vitamin C and other immune-supporting nutrients, blueberries can help strengthen your body’s natural defences. Including them regularly in your meals can support your immune system, especially during times when you need it most.

Supports digestion

Blueberries are a good source of fibre, which is essential for healthy digestion. Fibre helps keep your digestive system running smoothly, supports gut health, and can contribute to feeling fuller for longer—helpful if you’re managing your weight.

Helps manage blood sugar

Despite their natural sweetness, blueberries have a relatively low glycaemic index, meaning they don’t cause rapid spikes in blood sugar levels. This makes them a smart choice for people looking to maintain stable energy levels or manage their blood sugar.

Easy ways to enjoy blueberries

One of the best things about blueberries is how versatile they are. Add them to your morning oats or yoghurt, blend them into smoothies, toss them into salads, or enjoy them as a quick snack on the go. You can even freeze them for a refreshing treat on warm days.

A simple step toward better health

Incorporating blueberries into your daily routine doesn’t require a big lifestyle change—but the benefits can be significant over time. It’s proof that small, consistent choices can have a powerful impact on your health.

Medshield Movement Tip:
Add a handful of blueberries to your day for a natural boost of antioxidants, flavour, and nutrition. Sometimes, the smallest habits lead to the biggest health wins.